The Donatif Blog

Bench Press: Perfect Setup and Load Progressions

Complete guide to the flat bench press to increase the maximum: perfect setup, dorsal arch, barbell trajectory and effective load progression strategies to improve strength, stability and performance in total safety.

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Training and exercises
Donatif
846 Views

6 Exercises to Improve Your Posture in a Few Days

Do you want to improve your posture and reduce back and neck pain? Discover 6 simple and effective exercises that you can do comfortably at home for visible results in a few days.

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Training and exercises
Donatif
128544 Views

Full body training: complete program for beginners and advanced

Discover a full body training program suitable for beginners and advanced! Effective routines, variations of the exercises and tips to improve strength and endurance in a single session.

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Training and exercises
Donatif
15524 Views

Bodyweight Exercises: 12 Effective Movements for Home

Discover 12 bodyweight exercises to do at home without equipment. A complete guide to training safely, effectively and accessible, even if you are a beginner. Guaranteed results with correct technique and zero waste.

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Training and exercises
Donatif
1496 Views

Common Exercise Mistakes: How to Correct the Technique

Many workouts do not give results due to invisible technical errors. Discover the 7 most common mistakes, how to correct them with targeted exercises and immediately improve performance, safety and results.

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Training and exercises
Donatif
829 Views

What to eat for more energy

A practical guide to foods that help you regain energy and vitality. Find out how to build balanced meals and counteract fatigue with natural nutrition.

Legislation
Fitness recipes
Donatif
915 Views

Exercise Contraindications: When to Stop and How

Find out when exercise can become risky. A complete guide to recognize the body's signals, prevent injuries and understand when it is better to stop or contact a professional.

Legislation
General information
Donatif
749 Views

Training Programs: Complete Guide to Getting Started

Learn how to create your own training program from scratch: practical guide, weekly examples, strategies to simplify the routine and customize it according to your goals, even if you are starting from scratch. Designed for those who want to start methodically and safely.

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Training and exercises
Donatif
659 Views

The anti-back routine blocked by the office

Do you spend hours at your desk? Discover 3 invisible movements that you can do without getting up, to loosen your back, reduce lower back stiffness and feel better even while working. Ideal for employees and smart workers always at the PC.

Legislation
Training and exercises
Donatif
1847 Views

Complete Guide to Gym Equipment: Names and Functions

Discover our complete guide on gym equipment: names, functions and how to best use them to make your workouts effective and targeted.

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Sports products
Donatif
559076 Views

How to Create an Effective Training Plan: Complete Guide

Learn how to create a personalized training plan that is effective and tailored to your goals. A clear guide to structuring your fitness path methodically, even if you are a beginner.

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Training and exercises
Donatif
673 Views

How Drinking More Water Helps Weight Loss

Drinking more water is one of the simplest and most effective gestures to stimulate the metabolism and reduce the sense of hunger. Discover how hydration can become a natural, daily strategy to promote weight loss in a healthy and lasting way.

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General information
Donatif
1301 Views

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