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.

Calisthenics: 10 Free Body Exercises to Get You Started

Learn how to get started with calisthenics with 10 bodyweight exercises for every level. A practical guide to training anywhere, without equipment, improving strength, endurance and control of your body.

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Bodyweight training: from zero to expert in 12 weeks

Discover the ultimate program to master the free body: 12 weeks of technical progression, motor control and increasing challenges. A structured path to transform your training into a journey towards the mastery of movement.

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667 Views

Home Workout: Complete Guide to Get Started Right Away

A complete guide to start training at home without equipment. Discover simple routines, effective exercises and practical tips to stay fit even without the gym. Perfect for those starting from scratch.

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1132 Views

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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829 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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1290 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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1094 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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684 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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1426 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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588 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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627 Views

Abdominal fat: how to eliminate it permanently

Find out how to eliminate abdominal fat with concrete and lasting strategies. Causes, nutrition, training and tips to finally achieve a flat stomach and visible physical transformation. A complete guide to real results.

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862 Views

The sequence to do every time you get up from your chair

Turn every lift from your chair into an opportunity to improve your mobility. A simple sequence of 3 movements helps you stay active throughout the day, even if you're sedentary. It only takes a few seconds, with no extra tools or effort.

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1067 Views

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