Training and exercises

Discover a complete guide to the different types of training: functional exercises, bodyweight workouts, sessions with equipment and specific programs for each goal. You'll find articles packed with practical tips, detailed explanations, and insights to improve strength, endurance, flexibility, and overall well-being. A valuable resource for those who train in the gym, at home or outdoors, with content suitable for every level of preparation.

Protected knees for occasional runners

Learn how to protect your knees if you only run occasionally. A practical guide with targeted activations, postural advice and strategies to reduce joint impact and prevent pain, even for occasional runners.

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885 Views

How to train your buttocks without enlarging your legs

Do you want toned buttocks without increasing leg volume? Discover the best exercises, tips and strategies for sculpting the B-side in a targeted and effective way.

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18751 Views

Anti-stiffness exercises for women over 55

Learn how to improve your back, pelvis and hip mobility with gentle exercises designed for women over 55. A simple, daily routine that respects the rhythms of the body, to feel lighter, more fluid and safer every day.

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428 Views

Front shoulder stretching for those who do a lot of computer

Do you spend many hours at the computer? This article guides you through a stretching sequence to open up your chest, improve your posture, and breathe better. It only takes a few minutes a day to feel lighter, more energetic and free in your movements.

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700 Views

Running program to increase endurance and breath

A progressive running plan designed for those starting from scratch: improve breath, endurance and motivation with an easy and sustainable weekly program. Perfect for beginners who want to run stress-free.

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1136 Views

Calisthenics Training: Complete Weekly Program

Learn how to structure a weekly calisthenics training program for beginners, intermediates, and advanced. Worksheets, periodization, progression and skills development for concrete and lasting results.

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588 Views

Bodybuilding Training: Complete Plan for Mass and Definition

Discover the complete bodybuilding training program to develop muscle mass and definition. Detailed sheets, advanced techniques and progressions suitable for every level, for professional results in your training routine.

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269 Views

Back Exercises: Strength and Correct Posture

Discover the most effective exercises to strengthen your back, improve your posture and prevent back pain. Correct techniques, biomechanics and tips for safe and functional training, also suitable for those who spend many hours sitting.

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284 Views

Glute training: fundamental exercises for form and strength

Make your glutes stronger, more active, and more defined with a comprehensive routine that combines targeted exercises, hip mobility, and muscle activation. Ideal for those looking for aesthetic results and performance.

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1172 Views

Post-workout muscle recovery: the complete guide

Discover the best strategies for effective muscle recovery. Evidence-based techniques to reduce DOMS, improve physical health and optimize post-workout performance. A practical guide for athletes and fitness enthusiasts.

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171 Views

Female toning: how to get defined muscles

Find out how to achieve a toned and defined body with female muscle training. A complete guide with tips, exercises and eating strategies to feel stronger, safer and fitter, dispelling the myths about muscle building in women.

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152 Views

Core Training: 20 Exercises for a Core of Steel

Discover the ultimate program with 20 exercises to strengthen your core, improve your posture and optimize your performance. A scientific approach designed for sportsmen and athletes who aim for complete functional strength and injury prevention.

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184 Views

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