The Donatif Blog

Weight Loss with Treadmill: Scientifically Effective Plan

Discover a scientifically effective program for weight loss with the treadmill: targeted workouts, heart rate control and measurable goals. Ideal for those who want concrete and lasting results without improvisation.

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Training and exercises
Donatif
639 Views

Active lifestyles and productivity

In this article, we'll explore how to integrate physical activity into your daily routine, even if you have a busy work life. Learn simple strategies to stay active and increase productivity.

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General information
Donatif
66907 Views

Strength Training Programming: Scientific Method

Learn how to program strength training scientifically. Periodization, progressions and strategies to increase maximal strength in a safe, effective and sustainable way. An essential guide for advanced athletes and powerlifters.

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Training and exercises
Donatif
1026 Views

Lumbar hyperlordosis: how to recognize it and what exercises to do (without extremism)

It is not enough to "keep your back straight". This article guides you in recognizing lumbar hyperlordosis and managing it without extremism: targeted exercises, real causes, sustainable solutions. A useful guide to improve posture and awareness in a smart way.

Legislation
Training and exercises
Donatif
1145 Views

Hybrid home-office posture: how to maintain alignment when you change workstations every day

Do you work between home, office and coworking? This article guides you to maintain an effective posture even with different workstations every day, transforming the variability of hybrid work into a simple, adaptable and less frustrating system.

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General information
Donatif
810 Views

Annual Training Plan: Strategy of Champions

Find out how to build a professional annual training plan: from periodization to mesocycles, learn how to manage loads, routines and recoveries to achieve results like a true champion with a winning and sustainable strategy over time.

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Training and exercises
Donatif
532 Views

Training over 40: how to move safely

Are you over 40? Move safely and consciously! Discover tailor-made routines, muscle activation and tips to stay fit without risk.

Legislation
Training and exercises
Donatif
1755 Views

Abs Workout: 15 Exercises for Sculpted Abs

Discover the 15 most effective exercises to train your abdominals. A complete guide to sculpting your core, improving your posture, and achieving visible results with a tested program.

Legislation
Training and exercises
Donatif
746 Views

Basic exercises: correct technique and mistakes to avoid

Learn the secrets to performing the most common basic exercises correctly and learn how to avoid mistakes that can compromise your results or cause injury. An essential guide for anyone who wants to improve their technique and optimize their training.

Legislation
Training and exercises
Donatif
403041 Views

The 'get up now' protocol for remote workers

Do you work from home and feel stiff? The "Get up now" protocol offers you a practical solution to break the passive posture and regain energy, concentration and well-being with simple daily gestures.

Legislation
Training and exercises
Donatif
1233 Views

Prevent chest stiffness and poor rotation

Learn why preventing chest stiffness is crucial for spinal health. A practical guide with targeted exercises, tips and strategies to improve mobility and reduce the risk of chronic pain, designed for those over 40 years of age.

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General information
Donatif
879 Views

Complete Fitness Guide for Beginners: From Zero to Hero

Learn how to start your fitness journey from scratch with an easy, safe and motivating program. Bodyweight exercises, practical advice and emotional support to transform your lifestyle and regain energy, health and self-esteem.

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Training and exercises
Donatif
875 Views

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