training

Lateral Raise
The lateral raise is an effective exercise that primarily trains the deltoid muscles (shoulder muscles), especially the lateral part (the middle part) of the shoulders. This exercise helps to create width in the shoulders and improve the appearance of the upper body. It is also good for strengthening the shoulders, which can prevent injuries in everyday life and in other training exercises. Correct Form and Technique To get the best effect from the lateral raise, it is important to use correct technique. Follow this step-by-step guide: Starting position: The movement:... Read more...
Dumbbell Pullover
Dumbbell pullover is a great exercise that works on several muscle groups at the same time. This exercise primarily targets the **chest muscles**, **latissimus dorsi** (back), and **core muscles**, making it an effective exercise for both strength and stability in the upper body. Correct Form and Technique To get maximum benefit from the dumbbell pullover, it is important to ensure correct form and technique. Follow these steps to perform the exercise correctly: Starting position: The movement: Use of the muscles: Breath: End position: Common Errors Although the dumbbell pullover is... Read more...
Reverse Flight
Reverse fly is an excellent exercise to strengthen the **shoulders**, **upper back** and **deltoids**. This exercise is especially good for improving posture and balancing the muscle groups in the back, which can help reduce the risk of back pain and improve overall upper body strength. Correct Form and Technique To perform a correct reverse fly, it is important to ensure that your posture is stable and that you use the correct movements. Here is a step-by-step guide: Starting position: The movement: Bend slightly at the hips and keep the back... Read more...
Dynamic Side Plank
The Dynamic Side Plank is a variation of the classic side plank that adds movement to activate multiple muscle groups. This exercise focuses on oblique abdominal muscles , core stability , shoulders and hips . It is ideal for improving balance, strength and body control. Correct Form and Technique Follow these steps to perform the Dynamic Side Plank correctly: Start in a side plank with the forearm placed directly under the shoulder and the body in a straight line from head to feet. Keep your hips lifted and tighten your... Read more...
Dumbbell Split Squats
Dumbbell Split Squats are an excellent exercise for strengthening the lower body, focusing on the quadriceps, hamstrings and glutes. This unilateral exercise also improves balance and core activation as each side of the body works independently. Correct Form and Technique Follow these steps to perform Dumbbell Split Squats correctly: Stand with your feet hip-width apart and hold a dumbbell in each hand at your side. Take a step forward with one foot so that you are in a split position. Keep your back straight and core tight as you lower... Read more...
Barbell Squats
Barbell Squats are one of the most effective exercises for strengthening the entire lower body. This classic compound exercise primarily activates the quadriceps, hamstrings, glutes and core. It is ideal for those looking to increase strength, build muscle or improve athletic performance. Correct Form and Technique Follow these steps to perform Barbell Squats correctly: Place the barbell on your shoulders, just below your neck. Make sure the bar rests firmly on the upper part of the back muscles. Take a firm grip on the bar with your hands slightly wider... Read more...
Dumbbell Biceps Curl
The Dumbbell Biceps Curl is a classic exercise that focuses on strengthening and toning your biceps. It is simple to perform and suitable for all levels, from beginners to advanced practitioners. This exercise is ideal for building upper arm strength and improving grip. Correct Form and Technique Follow these steps to perform the Dumbbell Biceps Curl correctly: Stand upright with your feet hip-width apart and hold a dumbbell in each hand with your palms facing forward. Keep your elbows close to your body and your back straight. Brace the biceps... Read more...
Dumbbell Front Squats
Dumbbell Front Squats are an excellent exercise that works the lower body, primarily the quadriceps, glutes and core. This variation of squats with dumbbells in front of the body not only improves strength, but also balance and core stability. It is a versatile exercise that is suitable for both beginners and experts. Correct technique Follow these steps to perform Dumbbell Front Squats correctly: Grab a dumbbell in each hand and place them at shoulder height with your palms facing in towards your shoulders. Stand with your feet shoulder-width apart and... Read more...
Goblet Squats
Goblet Squats are an effective exercise that strengthens the legs, glutes and core. The exercise is ideal for learning proper squat technique, as the weight in front of the body helps keep the upper body upright and improves balance. Goblet Squats are suitable for both beginners and experienced practitioners. Correct technique Follow these steps to perform Goblet Squats correctly: Hold a kettlebell or dumbbell in front of your chest with both hands. Make sure the weight is kept close to the body. Stand with your feet slightly wider than hip-width... Read more...
Waiter Walk
The Waiter Walk is a functional exercise that focuses on shoulder stability, core strength and balance. The exercise is performed by holding a weight overhead, like a waiter carrying a tray. Waiter Walk is effective for strengthening shoulders and core while challenging your posture and balance. Correct technique Follow these steps to perform the Waiter Walk correctly: Choose a dumbbell, kettlebell or similar weight and hold it in one hand. Press the weight up overhead until the arm is fully extended. Make sure the shoulder is actively pulled back and... Read more...
Dumbbell Thrusters
Dumbbell Thrusters is a dynamic full-body exercise that combines a squat and an overhead press. The exercise activates large muscle groups such as legs, glutes, shoulders and core, which makes it ideal for both strength training and cardio training. Thrusters are perfect for those who want to improve their explosiveness and muscular endurance. Correct technique Follow these steps to perform Dumbbell Thrusters correctly: Start by standing with your feet shoulder-width apart and a dumbbell in each hand. Hold the weights at shoulder height with palms facing inwards. Brace your core... Read more...
Farmers Walk
Farmer's Walk is a functional strength exercise that works the whole body. The exercise strengthens the grip, shoulders, back, legs and core, while improving posture and balance. The Farmer's Walk is simple to perform and requires minimal equipment, making it a popular exercise for both beginners and experienced practitioners. Proper Execution of the Farmer's Walk Follow these steps to perform the exercise correctly: Choose two heavy dumbbells, kettlebells or other weights and place them next to your feet. Bend your knees slightly, tense your core, and lift the weights off... Read more...
Kettlebell Goblet Squats
Kettlebell Goblet Squats are an excellent exercise for strengthening the legs, glutes and core. This squat variation is particularly suitable for learning proper squat technique, as the weight in front of the body helps keep the upper body upright and balanced. The exercise is versatile and can be adapted to both beginners and experienced practitioners. Proper Execution of Kettlebell Goblet Squats Follow these steps to perform the exercise correctly: Take a kettlebell and hold it close in front of your chest with both hands as if you were holding a... Read more...
Kettlebell Deadlift
The Kettlebell Deadlift is an excellent exercise for strengthening the lower body and back. The exercise primarily activates the glutes, hamstrings and spine muscles, while also engaging the core muscles for stability. It is suitable for beginners as the kettlebell provides the opportunity to learn correct hip hinge technique, which is fundamental in many strength training exercises. Correct Execution of the Kettlebell Deadlift Follow these steps to perform the exercise correctly: Place a kettlebell on the floor between your feet, which should be slightly wider than hip-width apart, with your... Read more...
Dumbbell bent over rows
Dumbbell Bent Over Rows is a classic strength training exercise that focuses on strengthening the back, especially Latissimus dorsi, rhombs, and trapezius. The exercise also engages biceps and core, making it an effective training for the upper body. By using dumbbells, you can get a larger area of ​​motion compared to a barbell, which helps improve muscle activation and balance. Proper execution of dumbbell bent over rows Follow these steps to perform the exercise correctly: Take a dumbbell in each hand and stand with your feet in hip width. Bend... Read more...
Reverse Barbell Lunge
The Reverse Barbell Lunge is an effective exercise that strengthens the legs, glutes and core. By taking a step backwards, rather than forwards, the stress on the knees is reduced, making this exercise a good choice for those who want to be gentle on their joints while building strength and stability. The exercise is ideal for training balance and one-sidedness, as each leg works individually. Correct Execution of the Reverse Barbell Lunge Follow these steps to perform the exercise correctly: Place a barbell on your upper back (trapezius) and stand... Read more...
Bent over rear split dumbbell row
The Bent Over Rear Delt Dumbbell Row is an exercise that focuses on the rear delts and upper back. This exercise is effective in strengthening and shaping the shoulders while improving posture. It also targets the trapezius and rhomboids, making it an important exercise for a strong and stable upper body. Correct Execution of the Bent Over Rear Split Dumbbell Row Follow these steps to perform the exercise correctly: Hold a dumbbell in each hand and stand with your feet hip-width apart. Bend at the hips and lower the upper... Read more...
Barbell Split Squats
Barbell Split Squats are a strength training exercise that focuses on building strength in the legs, glutes and core. The exercise is performed with one leg in front and the other behind, which increases balance and flexibility while allowing you to train one leg at a time. Adding a barbell increases the resistance, making the exercise more challenging. Correct Execution of Barbell Split Squats Follow these steps to perform the exercise correctly: Place a barbell on your upper back (trapezius) and take a step back from the squat rack. Stand... Read more...
Overhead Squats
Overhead Squats are an advanced squat variation that requires strength, mobility and stability. The exercise activates the whole body, focusing on the shoulders, back, core and legs. By holding the barbell above your head throughout the movement, Overhead Squats challenge balance and improve your posture as well as mobility in your hips, ankles and shoulders. Correct Execution of Overhead Squats Follow these steps to perform the exercise correctly: Start with the barbell at shoulder height and a wide grip (snatch grip). Raise the bar overhead with your arms extended, locking... Read more...
Barbell Front Squat
The Barbell Front Squat is an effective squat variation that places the barbell in front of the body on the shoulders. This exercise primarily focuses on the quadriceps, core and upper back, while also activating the glutes and hamstrings. The upright posture required in the Front Squat challenges your balance and stability, making the exercise an excellent choice for improving technique and strength. Correct Execution of the Barbell Front Squat Follow these steps to perform the exercise correctly: Place the barbell on a squat rack at shoulder height. Stand close... Read more...
Low Bar Barbell Squat
The Low Bar Barbell Squat is a variant of the classic squat, where the barbell is placed further down the back, typically on the back of the shoulders (posterior deltoideus). This position creates a forward bent torso and activates the glutes, hamstrings and lower back more than a High Bar Squat. The Low Bar Squat is popular among powerlifters and those who want to lift heavier weights. Correct Execution of the Low Bar Barbell Squat Follow these steps to perform the exercise correctly: Stand with your feet shoulder-width apart and... Read more...
High Bar Barbell Squat
The High Bar Barbell Squat is a classic strength training exercise that focuses on the lower body, especially the quadriceps, glutes and hamstrings. This squat variation, where the barbell is placed high on the back, promotes a more upright torso and is ideal for building strength and muscle mass in the legs. It also challenges core stability and balance, making it a foundational exercise in many exercise programs. Correct Execution of the High Bar Barbell Squat Follow these steps to perform the exercise correctly: Stand with your feet shoulder-width apart... Read more...
Bird though
Bird Dog is a basic bodyweight exercise that focuses on strengthening the core, back and buttocks. The exercise also improves balance and stability as it requires control and coordination between the upper and lower body. Bird Dog is a low-impact exercise that is ideal for all fitness levels and can help prevent back pain and improve posture. Correct Execution of Bird Dog Follow these steps to perform Bird Dog correctly: Start on all fours with hands directly under shoulders and knees under hips. Engage your core and keep your back... Read more...
Kettlebell Swing
The Kettlebell Swing is a powerful exercise that combines strength and cardio training. This exercise primarily activates the glutes, hamstrings, back, core and shoulders while improving explosiveness and cardiovascular endurance. The Kettlebell Swing is an essential part of many exercise routines due to its effectiveness and versatility. Correct Execution of the Kettlebell Swing Follow these steps to perform the exercise correctly: Stand with your feet slightly wider than hip-width apart and the kettlebell placed in front of you on the floor. Push your hips back, bend your knees slightly, and... Read more...
Sumo Kettlebell Deadlifts
Sumo Kettlebell Deadlifts are an effective exercise that strengthens the lower body, with particular focus on the glutes, hamstrings, inner thighs and back. The wide stance of the sumo style helps activate the hips and inner thighs more than traditional deadlifts, while the kettlebell makes the exercise easier to perform with proper form. Correct Execution of Sumo Kettlebell Deadlifts Follow these steps to perform the exercise correctly: Stand with your feet wider than shoulder-width apart and point your toes slightly outwards. Place a kettlebell on the floor between your feet.... Read more...
Dumbbell Side Raise
The Dumbbell Side Raise , also known as lateral raises, is an excellent exercise that isolates and strengthens the lateral deltoid muscles (the middle part of the shoulders). This exercise helps build width and definition in the shoulders and contributes to a stronger and more stable upper body. Correct Execution of the Dumbbell Side Raise Follow these steps to perform the Dumbbell Side Raise correctly: Stand upright with your feet hip-width apart and dumbbells in your hands, hanging along the side of your body with your palms facing your thighs.... Read more...
Kettlebell Sumo Squat
The Kettlebell Sumo Squat is an excellent exercise that strengthens the lower body, focusing on the glutes, quadriceps, hamstrings and inner thighs. This variation of the squat uses a wide foot stance, which increases the activation of the inner thigh muscles and hips. Holding a kettlebell adds extra resistance, making the exercise more challenging and effective for building strength. Correct Execution of the Kettlebell Sumo Squat Follow these steps to perform the exercise correctly: Stand with your feet wider than shoulder-width apart and point your toes slightly outwards. Hold a... Read more...
Dumbbell Front Raises
Dumbbell Front Raises are an isolation exercise that primarily targets the front deltoid (front of the shoulders). This exercise is great for building shoulder strength and definition while also activating secondary muscle groups like the upper chest and trapezius. Dumbbell Front Raises are an important addition to a complete shoulder workout. Correct Execution of Dumbbell Front Raises Follow these steps to perform the exercise correctly: Stand upright with your feet shoulder-width apart and dumbbells in your hands, hanging in front of your body with your palms facing your thighs. Tighten... Read more...
Dumbbell Skull Crushers
Dumbbell Skull Crushers is an effective isolation exercise that targets the triceps . This exercise helps build muscle strength and definition in the upper arms and is a popular choice among those who want stronger and more toned triceps. By using dumbbells instead of a barbell, freedom of movement is increased, making the exercise gentler on the elbow joints. Proper Execution of Dumbbell Skull Crushers Follow these steps to perform the exercise correctly: Lie on a flat bench with your feet flat on the floor and your back in a... Read more...
Dumbbell Pull Over
The Dumbbell Pull Over is a versatile exercise that primarily trains the chest muscles (pectoralis major) and lats (latissimus dorsi). The exercise also activates the core and triceps as stabilizers, making it an excellent addition to your upper body workout. The Dumbbell Pull Over can help increase flexibility in the shoulders and improve overall upper body strength. Correct Execution of the Dumbbell Pull Over Follow these steps to perform the exercise correctly: Lie flat on a bench with your feet flat on the floor. Make sure your head and shoulders... Read more...
Floor press exercise
Floor Press is an effective exercise that focuses on strengthening the chest , triceps , and shoulders . The exercise reduces stress on the shoulder joints, as the range of motion is limited when the elbows hit the floor. This makes the Floor Press ideal for those looking to build upper body strength with minimal risk of injury. Correct Execution of the Floor Press Follow these steps to perform the Floor Press correctly: Lie on your back on the floor with your knees bent and your feet flat on the... Read more...
Zercher Squat
The Zercher Squat is an excellent exercise that strengthens the quadriceps , glutes , hamstrings , and the core . The exercise is characterized by the barbell being held in the elbow crease, which creates a unique challenge for the core and upper body, while effectively training the lower body. The Zercher Squat is ideal for those looking to improve their strength and posture. Correct Execution of the Zercher Squat How to perform the Zercher Squat correctly: Stand with your feet shoulder-width apart and the barbell resting in the crook... Read more...
Shoulder taps
Shoulder Taps is a dynamic exercise that strengthens the core , shoulders and balance . The exercise is performed in a plank position and requires stability and control to maintain a straight body line. It is ideal for improving body control and building strength throughout the upper body. Correct Execution of Shoulder Taps How to do Shoulder Taps correctly: Start in a plank position with your hands placed directly under your shoulders and your feet hip-width apart. Engage the core and make sure the body forms a straight line from... Read more...
High plank
High Plank is a classic bodyweight exercise that strengthens the core , shoulders , chest and hips . The exercise is effective in improving body control, stability and endurance. It is adaptable to all fitness levels and requires no equipment, making it perfect for home workouts or as part of a warm-up. Correct Execution of the High Plank Follow these steps to perform a High Plank correctly: Start in a plank position with your hands placed directly under your shoulders, and legs extended back. Make sure the body forms a... Read more...
Bear plank
Bear Plank is an effective core exercise that strengthens the abdominal muscles , shoulders and hips . It challenges your stability and balance and is ideal for building strength and control throughout the core. The exercise can be performed without equipment and is suitable for all fitness levels. Correct Execution of the Bear Plank To perform a Bear Plank correctly, follow these steps: Start on all fours with hands directly under shoulders and knees under hips. Lift your knees a few centimeters off the floor so that your body forms... Read more...
Sit up
Sit-Ups are a classic core exercise that focuses on strengthening the rectus abdominis and engages other core muscles such as the obliques . This exercise is ideal for improving core strength and endurance and can be done anywhere with no equipment required. Correct Execution of Sit-Ups Follow these steps to perform sit-ups correctly: Lie on your back with your knees bent and your feet flat on the floor, hip-width apart. Place your hands behind your head or cross your arms over your chest to support the movement. Tighten your abs... Read more...
Crunches
Crunches are a classic exercise that focuses on strengthening the rectus abdominis , also known as the "six-pack" muscles. This simple but effective exercise is ideal for building core strength and improving abdominal muscle endurance. Crunches require no equipment, making them perfect for home workouts or as part of a warm-up. Correct Execution of Crunches Follow these steps to perform crunches correctly: Lie on your back with your knees bent and your feet flat on the floor hip-width apart. Place the hands behind the head with the elbows pointing out... Read more...
Side Lying Hip Raises
Side Lying Hip Raises is an effective exercise that strengthens the gluteus medius , obliques , and hip area. This exercise is ideal for improving stability, balance and lower body strength. It is particularly useful for building endurance in the buttocks and hips and can help prevent injury by strengthening less used muscle groups. Correct Execution of Side Lying Hip Raises How to perform Side Lying Hip Raises correctly: Lie on your right side with your right elbow directly under your shoulder and your legs stacked on top of each... Read more...
Deficit reverse lunges
Deficit Reverse Lunges are a variation of reverse lunges performed from an elevated platform. This exercise increases the range of motion and activates the glutes , hamstrings , and quadriceps even more than the standard version. It is ideal for building lower body strength, improving balance and increasing flexibility in the hips. Correct form and technique How to perform Deficit Reverse Lunges correctly: Stand on a stable platform or step bench, with your feet hip-width apart and your arms relaxed by your side or holding weights. Step one leg back... Read more...
Decline push-ups
Decline Push-Ups are an advanced variation of the classic push-up that targets the upper chest , shoulders , and triceps . By placing your feet on an elevated surface, such as a bench or box, you increase the intensity and activate the muscles in a different way. This exercise is ideal for those who want to challenge their upper body strength. Correct form and technique How to perform Decline Push-Ups correctly: Place your feet on a stable, elevated surface, such as a bench or a box. The higher the surface,... Read more...
Seated row with resistance band
Seated Row with Resistance Band is an effective exercise for strengthening the upper back , shoulders and biceps . The exercise helps to improve posture and increase the strength of the back muscles. By using a resistance band, you get an even resistance throughout the movement, making the exercise suitable for all fitness levels. Correct form and technique How to perform the Seated Row with Resistance Band correctly: Sit on the floor with your legs stretched out in front of you and your back straight. Place the center of the... Read more...
Seated row with mini band
Seated Row with Mini Band is an effective exercise to strengthen the back , shoulders and biceps . The exercise helps improve posture and stability by training the upper back muscles. Using a mini band adds even resistance, making this exercise ideal for training at home or as part of a warm-up. Correct form and technique How to perform the Seated Row with Mini Band correctly: Sit on the floor with your legs stretched out in front of you and your back straight. Place the mini band around the soles... Read more...
Resistance band squat
Resistance Band Squats are an effective exercise to strengthen the quadriceps , glutes and hamstrings . The resistance band increases intensity by adding tension throughout the movement, helping to activate the muscles more effectively. This exercise is ideal for all levels and can be done at home or in the gym. Correct form and technique How to Perform Resistance Band Squats Correctly: Place a resistance band just above your knees and stand with your feet shoulder-width apart. Keep your back straight and tighten your core to maintain a stable posture.... Read more...
Resistance band split squats
Resistance Band Split Squats are an excellent exercise that strengthens the quadriceps , glutes , and hamstrings while improving balance and core stability. The resistance band adds extra intensity, making the exercise ideal for increasing muscle activation and challenging the lower body effectively. Correct form and technique How to Perform Resistance Band Split Squats Correctly: Place a resistance band under the front foot and hold the other end in your hands near your shoulders or overhead. Stand with your feet in a split position, with one leg in front and... Read more...
Resistance Bulgarian split squats
Resistance Band Bulgarian Split Squats are an excellent exercise for strengthening legs , glutes , and core while improving balance and stability. The resistance band adds an extra challenge that increases muscle activation and makes the exercise more effective. It particularly targets the quadriceps and glutes and is perfect as part of a lower body workout. Correct form and technique How to Perform Resistance Band Bulgarian Split Squats Correctly: Place a resistance band around the front foot and hold the other end in your hands behind your shoulders. Stand in... Read more...
Resistance band four hydrants
Resistance Band Fire Hydrants is an excellent exercise that strengthens the glutes , especially the gluteus medius, and improves hip and core stability. The addition of a resistance band intensifies the exercise and activates the gluteal muscles even more. This exercise is ideal for both warming up and strengthening the lower body. Correct form and technique How to properly perform Resistance Band Fire Hydrants: Place a resistance band just above your knees and get on all fours with your hands directly under your shoulders and knees under your hips. Brace... Read more...
Banded lateral raises
Banded Lateral Raises is an exercise that strengthens the shoulders , especially the lateral part of the deltoid. The resistance band provides constant tension throughout the movement, helping to activate and tone the shoulder muscles effectively. This exercise is an excellent choice for improving shoulder strength and stability and requires minimal equipment. Correct form and technique How to perform Banded Lateral Raises correctly: Stand with your feet hip-width apart and place the center of the resistance band under both feet for stability. Hold one end of the band in each... Read more...
Banded biceps curls
Banded Biceps Curls are an effective exercise that strengthens the biceps and helps improve muscle tone and strength in the upper arm. The resistance band provides a constant tension throughout the movement, making it a gentle but challenging exercise. It is suitable for both beginners and advanced users and can easily be performed at home or in the gym. Correct form and technique How to perform Banded Biceps Curls correctly: Stand with your feet hip-width apart and place the center of the resistance band under both feet for stability. Hold... Read more...
Body weight hip thrust
Bodyweight Hip Thrust is an effective exercise that strengthens the glutes , hamstrings and core. This bodyweight exercise is ideal for beginners or as part of a warm-up for more advanced glute exercises. It helps to improve hip extension, gluteal muscles and general lower body stability. Correct form and technique Follow these steps to perform the Bodyweight Hip Thrust correctly: Sit in front of a bench with your upper back resting against the edge of the bench. Bend your knees and place your feet flat on the floor hip-width apart,... Read more...
Banded overhead squats
Banded Overhead Squats is a complex exercise that trains the whole body with a focus on legs , glutes , core and shoulders . Using an overhead resistance band forces you to work on mobility, stability and strength, making this exercise ideal for functional training and improving posture. Correct form and technique Follow these steps to perform Banded Overhead Squats correctly: Stand with your feet shoulder-width apart and place the resistance band around both hands. Stretch your arms above your head and create tension in the band by pressing your... Read more...