The Donatif Blog

10 Exercises for Beginners to Do at Home Right Now

Start training from home with 10 simple and effective exercises designed for beginners. No tools needed: just your body, small space and a great desire to improve yourself, one step at a time. Change starts from here.

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Training and exercises
Donatif
487 Views

Calf stretch for more mobile ankles

Do you have a stiff ankle or does your heel lift in squats? Find out how a short calf can block your movement and follow an effective sequence to stretch it, improve dorsiflexion and increase sports performance in a simple and progressive way.

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Training and exercises
Donatif
953 Views

Dynamic stretching for those who start training after years of stop

Have you stopped training for years? With this guide you will find out how to restart safely thanks to dynamic stretching. A routine designed for sedentary over 30s who want to get back on track without trauma or pain.

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Training and exercises
Donatif
806 Views

Maximum Strength: Complete Guide for Advanced Athletes

Learn how to develop maximal strength with scientific methods, specific protocols, and advanced strategies for experienced athletes and powerlifters. A complete guide with technical focus, periodization and optimal loads.

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Training and exercises
Donatif
339 Views

How to avoid the 'collapsed position' at the desk

A quick 20-second reset to avoid collapsed posture at the desk. Improve breathing, focus and well-being directly while working on the PC, without tools or clothing changes.

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Training and exercises
Donatif
933 Views

Hydration and Health: A Complete Guide to the Benefits of Water

Learn how water improves health and beauty: visible benefits, natural prevention, and daily strategies to stay hydrated effortlessly. A simple gesture, a thousand positive effects.

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General information
Donatif
370 Views

How to build a postural diary to track your progress over time

Learn how to create an effective posture diary to track your progress: write down sensations, pain and activities, integrate photos and daily routines to transform posture into a personal project that is aware, motivating and measurable over time.

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General information
Donatif
451 Views

Multifrequency vs Monofrequency: Which One Should You Choose?

In-depth comparison between multifrequency and monofrequency: Find out what the science says, how to apply these methods in your card, and how to choose the frequency that best suits your strength and hypertrophy goals.

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Training and exercises
Donatif
307 Views

Ketogenic Diet for Athletes: Pros and Cons

Discover the benefits and risks of the ketogenic diet in sports. An unbiased analysis based on scientific evidence to understand when it really works and how to adopt it safely.

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General information
Donatif
371 Views

Standing desk and posture: how to use the standing position without destroying your legs and back

Working standing up is not automatically healthy. This guide explains how to use the standing desk correctly, what mistakes to avoid, how to alternate sitting and standing and what postural measures to adopt to protect your back and legs.

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General information
Donatif
562 Views

Advanced Dietary Approach: Nutrition and Performance

Find out how to perfectly synchronize nutrition and training in the different mesocycles. An integrated approach for elite athletes who want to optimize every variable of performance, from nutritional programming to athletic specialization.

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General information
Donatif
415 Views

Calisthenics to Get Started: Progressions and Techniques

Find out how to get started with calisthenics: practical guide to progressions, basic exercises and fundamental techniques to train safely, improve strength and body control.

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Training and exercises
Donatif
239 Views

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