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.

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.

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1750 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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1441 Views

Joint Mobility: Morning Routine for Flexible Body

Discover the 15-minute morning routine to awaken joints and muscles, improve posture and keep the body flexible over time. A complete guide to increase performance and prevent injuries with simple daily mobility exercises.

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685 Views

Training Variety: Avoid Boredom and Plateau

Learn how to break the monotony and overcome plateaus with dynamic and challenging programming. Ideas, techniques and strategies to keep motivation high and achieve consistent results through variety in training.

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1109 Views

Correct Posture: 7 Exercises for Neck and Lumbar Pain

Discover 7 effective exercises to correct posture and relieve neck and lower back pain. A program validated by physiotherapists to improve mobility, well-being and prevent chronic pain, without drugs or invasive treatments.

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1705 Views

How to Create an Effective Training Plan in 7 Steps

Learn how to create an effective training plan with 7 key steps. Practical guide for beginners and intermediates who want to train methodically, achieve results and become autonomous in programming.

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2723 Views

Running Technique: Improve Efficiency and Performance

Learn how to improve your running technique to run faster, with less fatigue and without injury. Posture, support, cadence and targeted exercises for a more fluid and effective athletic gesture.

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1361 Views

Foot activation for over 50s

Find out why foot activation is crucial after age 50. A practical guide with simple exercises to improve stability, walking and balance, preventing falls and postural pain.

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1924 Views

How to reactivate shoulders and neck after too many hours at the PC

Too many hours at the PC? Stiff neck and shoulders? Discover a quick and easy cervical reset: it only takes 40 seconds to regain relief and mobility with an effective micro routine, wherever you are. Ideal for those who work seated every day.

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3289 Views

Effective Stretching: Perfect Techniques and Timing

Learn how to stretch safely and effectively: correct techniques, ideal timing, and practical tips to improve flexibility, prevent injury, and aid recovery. A comprehensive, evidence-based, result-oriented guide.

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2676 Views

How to balance carbohydrates, proteins and fats

Do you want to learn how to balance carbohydrates, proteins and fats without complicating your life? This how-to guide shows you how to create complete, healthy, and tasty meals from scratch. Ideal for those taking their first steps in the world of nutrition.

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2680 Views

Calisthenics for Beginners: Complete Progressive Guide

Find out how to start your calisthenics journey with basic exercises, progressions and correct technique. A comprehensive guide to building natural strength, body control and motivation, without tools and with the support of an ever-growing community.

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1882 Views

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