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.

HIIT workout at home: burn fat in 15 minutes

Discover a 15-minute bodyweight HIIT program designed to burn fat, tone and stay fit at home, without equipment. Train wherever you want, whenever you want.

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567 Views

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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787 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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128384 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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15347 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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1322 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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763 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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610 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.

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1748 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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587 Views

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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558 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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920 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.

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1066 Views

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