Training

Sumo Kettlebell Deadlifts
Sumo Kettlebell Deadlifts are a fantastic exercise that targets the glutes , quadriceps , hamstrings and core . By using a wider foot position (sumo position), you activate the muscles of the lower body more effectively. This exercise is perfect for building strength in your hips and legs while improving your balance and stability. Correct Form and Technique How to perform Sumo Kettlebell Deadlifts correctly: Starting position: Stand with your feet wider than shoulder-width apart, with your toes pointing slightly outwards. Place a kettlebell between your feet. Hip hinge: Push... Read more...
Hip Circles
Hip circles are a simple but effective exercise that improves flexibility and mobility in the hips , glutes and core muscles . The exercise can be used as a warm-up or as part of a mobility routine, helping to loosen stiff hips while improving balance. Correct technique and execution How to perform Hip Circles : Stand upright with your feet hip-width apart and hands placed on your hips for support. Bend your knees slightly and begin to draw circles with your hips, as if rotating them around a fixed axis.... Read more...
Standing IT Band Stretch
The Standing IT Band Stretch is an effective exercise for stretching the iliotibial band (IT band), which runs along the outside of the thigh from the hip to the knee. This stretch is important for reducing stiffness and preventing pain in the knees and hips, especially for people who run or exercise a lot. It can also help to improve mobility in the hip and knee. Correct execution and technique How to perform the Standing IT Band Stretch correctly: Stand upright with your feet together. Cross the right leg behind... Read more...
Figure Four Stretch
The Figure Four Stretch is an excellent exercise for stretching the hips , gluteus and inner thighs . It helps relieve tension in the hips and lower back, which is particularly useful after long periods of sitting or after activities such as running or cycling. The stretch can be performed both lying (supine) or standing for different variations and intensity. Correct Technique How to perform the Lying Figure Four Stretch: Begin lying on your back with your knees bent and your feet flat on the floor. Cross the right ankle... Read more...
Sphinx Pose
Sphinx Pose, or Salamba Bhujangasana , is a gentle backbend pose that stretches the chest, shoulders and abdomen, while strengthening the spine. This position is perfect for increasing back flexibility and improving posture without putting too much pressure on the lower back, as in deeper backbends such as Cobra Pose. Correct Form and Technique How to perform Sphinx Pose correctly: Start by lying flat on your stomach with your legs extended behind you, feet hip-width apart. Place your elbows under your shoulders and let your forearms rest parallel on the... Read more...
Low Lunge
Low Lunge , or Anjaneyasana , is a deep hip-opening yoga pose that stretches the hips, quadriceps, and groin, while strengthening the legs. This position is perfect for counteracting the effects of prolonged sitting and helping to improve posture. Correct technique How to perform Low Lunge : Start in Downward Facing Dog , and take a deep breath. Exhale, and step your right foot forward between your hands, so that your right knee is over your ankle. Drop your left knee down to the floor and keep the top of... Read more...
Reverse Snow Angels
Reverse Snow Angels is an excellent exercise for strengthening the upper back , shoulders and posture muscles such as trapezius and rhomboids. This exercise is particularly useful for counteracting poor posture and loose muscles after long periods of sitting, as well as improving shoulder mobility and scapular control. Correct technique Follow these steps to perform Reverse Snow Angels correctly: Lie flat on your stomach with your arms outstretched in front of you and your legs outstretched behind you. Keep your arms and legs slightly raised from the floor, while keeping... Read more...
Triceps Overhead Extension
Triceps Overhead Extension is an effective exercise to isolate and strengthen the triceps , which is the largest muscle on the back of the upper arm. This exercise is excellent for building muscle mass and improving arm definition, while also helping to increase strength in the shoulders and improve joint stability. Correct technique Follow these steps to perform the Triceps Overhead Extension correctly: Stand with your feet shoulder-width apart and hold a dumbbell or barbell with both hands behind your head. Keep your elbows close to your head and stretch... Read more...
Heel Touches
Heel Touches is a simple but very effective exercise for strengthening the oblique abdominal muscles and the core muscles in general. This exercise is perfect for shaping the waist and improving core stability, while it can be done by both beginners and experienced exercisers. Correct technique Follow these steps to perform Heel Touches correctly: Lie down on your back with your knees bent and your feet flat on the ground, approximately hip-width apart. Place your arms down by your sides with your palms facing the ground. Lift your shoulders slightly... Read more...
Pallof Press
Pallof Press The Pallof Press is an anti-rotational exercise that strengthens the core muscles , especially the oblique abdominal muscles and stabilization muscles in the back and hips. This exercise is ideal for improving balance, stability and reducing the risk of injury. Correct technique How to perform the Pallof Press: Attach a resistance band or cable at chest height and stand sideways to the band. Hold the band with both hands against your chest and tighten your core. Press the band straight out in front of you, without letting your... Read more...
Dumbbell Step-Up
Today we will perform the Dumbbell Step-Up , an excellent exercise that trains the entire lower body with a focus on the quadriceps , hamstrings and glutes . In addition, this exercise improves balance and stability, making it highly functional for everyday movements. Correct technique To ensure proper execution of the Dumbbell Step-Up, follow this step-by-step guide: Start by holding a dumbbell in each hand, arms straight down by your sides. Place one foot on an elevated platform such as a bench or stairs. The platform should be stable and... Read more...
Reverse Grip Barbell Curl
Today we look at the Reverse Grip Barbell Curl , an effective exercise for strengthening the biceps and forearms . This variation of the traditional curl puts extra focus on the brachialis (a muscle below the biceps) and the forearm extensors , which contribute to balanced and functional arm strength. Correct technique To get the most out of this exercise, it is important to follow the correct technique. Here's a step-by-step guide on how to perform the Reverse Grip Barbell Curl correctly: Start by standing with your feet shoulder-width apart,... Read more...
Barbell Hip Thrust
Barbell hip thrust is a very effective exercise for strengthening the gluteal muscles . This exercise helps to improve both the strength and size of the gluteal muscles, while strengthening hip and core stability. The exercise is often used in programs that focus on the lower body, and can also improve performance in sports that require explosive movements. Correct execution and technique How to perform a barbell hip thrust with proper form: Prepare the equipment : Place a barbell with weights above your hips, and be sure to use a... Read more...
Step Mill
Step Mill is a great cardio machine that effectively trains legs , glutes and cardiovascular endurance . It simulates the sensation of climbing stairs, providing an intense workout with low impact on the joints. The Step Mill is particularly popular for fat burning and muscle toning, especially in the lower body. Correct technique How to use the Step Mill correctly: Stand with your feet on the steps, and hold lightly on the handles for balance. Avoid leaning on the handles to maximize muscle work. Start walking step by step, keeping... Read more...
Turkish Get-Up
Turkish Get-Up Turkish Get-Up (TGU) is a full-body exercise that strengthens the shoulders , core muscles and hips . This functional movement is excellent for improving balance, mobility and stability. You use a weight, which is usually a kettlebell, and move from a lying to a standing position in a controlled manner, and then back. Correct technique How to perform the Turkish Get-Up with correct technique: Start lying on your back with a kettlebell in one hand, arm extended towards the ceiling. The same leg is bent with the foot... Read more...
Pendlay Row
The Pendlay Row is a strength exercise that builds strength in the back, including the lats , upper back and biceps . The exercise is particularly useful because each repetition starts from the ground, which requires explosive strength and improves power development. This makes the Pendlay Row an effective exercise for both muscle growth and increased strength. Correct technique To perform the Pendlay Row correctly, follow these steps: Place your feet shoulder-width apart with the bar in front of you on the ground. Bend forward at the hips until your... Read more...
Shout Climb
Rope Climb is an effective exercise for strengthening the upper body muscles , especially the back, biceps and core. The exercise requires both strength and technique, as well as good coordination between arms and legs to climb a rope. It is popular in CrossFit, functional training, and military training. Correct technique How to perform the Rope Climb safely: Grab the rope high with both hands, about shoulder width apart. Bring your knees to your chest and squeeze the rope between your feet using a J-hook technique (put the rope over... Read more...
Landmine Press
The Landmine Press is an excellent exercise that mainly trains the shoulders , chest and core muscles . This functional exercise gives you the opportunity to press weights overhead in a safe and controlled manner. It is also a good way to build strength and stability in the upper body, especially in the shoulders, while reducing the stress on the joints. Correct technique Follow these steps to perform the Landmine Press correctly: Stick a pole in a landmine device or a hook against the corner of a room. Add weights... Read more...
Shrugs
Shrugs are a simple but effective exercise that focuses on strengthening the upper back, especially the trapezius muscles. This makes the exercise excellent for improving posture, strengthening the shoulders, and building a strong neck. Shrugs can be done with dumbbells, barbells or kettlebells, depending on what you have available. Correct Form and Technique Follow these steps to perform Shrugs correctly: Starting position: Stand with your feet hip-width apart. Hold the dumbbells next to your body with your palms facing your hips. Raising the shoulders: Raise the shoulders straight up towards... Read more...
Decline Push-up
Decline Push-up is an advanced variation of the classic push-up, which focuses on strengthening the upper part of the chest, shoulders and triceps. By placing the feet higher than the hands, you increase the load on the upper body and give the core muscles extra stability work. Correct Form and Technique To perform the Decline Push-up correctly, follow these steps: Starting position: Place your feet on a stable surface such as a bench or chair. Place your hands on the ground, slightly wider than shoulder width. Posture: Keep a straight... Read more...
Walking Lunges
Walking Lunges are a dynamic variation of traditional lunges that challenge the balance and strength of the lower body, especially the thighs , glutes , and hamstrings . This exercise also improves the flexibility of the hip joints and contributes to better coordination. Correct Technique for Walking Lunges How to perform Walking Lunges step-by-step: Starting position: Stand upright with your feet hip-width apart and your arms at your sides or on your hips. Step forward: Take a long step forward with one foot, lowering your body until both knees are... Read more...
Hanging Leg Raise
Hanging Leg Raise is an advanced exercise that mainly trains the core muscles , focusing on the lower abdominal muscles and hip flexors . This exercise strengthens the core and improves stability, while challenging the body's control. Correct Execution and Technique Follow these steps to perform a proper hanging leg raise : Grab a stable bar with an overhand grip and hang with straight arms and legs together. Engage the core muscles and avoid swinging the body. Exhale as you lift your legs in a controlled manner until they are... Read more...
Mountain Climbers
Mountain Climbers is a dynamic bodyweight exercise that activates several muscle groups simultaneously, including the core , legs , and shoulders . The exercise is great for improving both fitness and strength, and can easily be incorporated into a HIIT session or as a warm-up. Correct Execution and Technique Follow these steps to perform mountain climbers correctly: Start in a high plank position with your hands directly under your shoulders and your body in a straight line. Engage your core and pull one knee toward your chest, while keeping your... Read more...
Cable Tricep Pushdown
The Cable Tricep Pushdown is an effective exercise that isolates the triceps and helps build strength and muscle mass in the upper arms. This exercise provides resistance throughout the entire range of motion, which provides a deeper muscle activation. Correct Execution and Technique Follow these steps to perform the cable tricep pushdown correctly: Stand in front of the cable machine and attach a straight or rope handle to the upper pulley. Grip the handle with an overhand grip, keeping your elbows close to your body. Keep your back straight and... Read more...
Seated Row
Seated Row is an excellent exercise for training the back muscles , especially the latissimus dorsi , trapezius , and rhomboids . The exercise helps improve posture, strengthen the back, and develop general upper body strength. Correct Execution and Technique Follow these steps to perform a correct seated row : Sit on a cable machine with your feet on the footplate and grasp the handles with an overhand grip. Keep your back straight and pull your shoulders back. Make sure the kernel is enabled for stability. Exhale as you pull... Read more...