Training

Banded lateral raises
Banded Lateral Raises are an effective exercise for strengthening the shoulders , especially the middle part of the deltoids. By using a resistance band, you can add consistent resistance to the movement, which increases activation in the shoulders and contributes to better muscle growth and definition. Correct Execution and Technique How to perform Banded Lateral Raises: Starting position: Stand with your feet hip-width apart and place the center of the resistance band under your feet. Hold each end of the band in your hands, with your arms hanging down by... Translation missing: en.content.read_more
Banded single arm overhead press
The Banded Single Arm Overhead Press is an excellent exercise for strengthening the shoulders and core . Using a resistance band, this exercise challenges upper body stability while providing consistent resistance throughout the movement. This contributes to better shoulder control and strength, especially in the stabilizing muscles. Correct Execution and Technique How to perform the Banded Single Arm Overhead Press: Starting position: Stand with your feet hip-width apart, and place the center of the resistance band under one foot. Hold the other end of the band in one hand, elbow... Translation missing: en.content.read_more
Banded single arm biceps curl
The Single Arm Biceps Curl is an effective exercise for building strength and muscle mass in the biceps , while helping to balance the strength between the arms. By performing curls with one arm at a time, you can focus on proper technique and full muscle activation. Correct Execution and Technique How to perform the Single Arm Biceps Curl: Starting position: Stand with your feet hip-width apart and hold a dumbbell in one hand, with your arm hanging down at your side and your palm facing forward. Movement: Bend the... Translation missing: en.content.read_more
Banded overhead squats
Banded Overhead Squats is a challenging exercise that strengthens the legs , glutes , shoulders and core . This exercise also helps improve mobility in the shoulders, hips and ankles, while requiring stability and balance. By using a resistance band, you get extra activation in the shoulders, which gives increased control and strength. Correct Execution and Technique How to perform Banded Overhead Squats: Starting position: Stand with your feet hip-width apart and hold a resistance band with straight arms overhead. The band should be tight to keep the shoulders active.... Translation missing: en.content.read_more
Band pull apart
Band Pull Aparts is a simple but very effective exercise for strengthening the upper back , the shoulder blade muscles (rhombus and trapezius), and the back of the shoulders . This exercise can contribute to better posture, strengthen the balance between the muscles in the front and back of the upper body, and reduce tension in the neck and shoulders. Correct Execution and Technique How to perform Band Pull Aparts: Starting position: Stand with your feet hip-width apart and hold a resistance band in front of you with both hands,... Translation missing: en.content.read_more
Banded Standing Triceps Extensions
Banded Standing Triceps Extensions are a great exercise to strengthen the triceps and improve muscle endurance in the upper arms. By using a resistance band, you can perform the exercise with consistent resistance throughout the movement, providing a more intense triceps workout and challenging stability. Correct Technique for Banded Standing Triceps Extensions How to perform Banded Standing Triceps Extensions: Starting position: Stand in the middle of the resistance band with your feet hip-width apart, and hold the other end of the band in both hands above your head. Elbow position:... Translation missing: en.content.read_more
Barbell rollouts
Barbell Rollouts are a challenging exercise that strengthens the core , stomach and shoulders . By using a barbell for rollouts, you increase the activation of the core muscles, which provides good stability and strength in the abdomen and lower back. This exercise requires control and concentration, making it ideal for those seeking a stronger core. Correct Execution and Technique How to perform Barbell Rollouts correctly: Starting position: Kneel on the floor with a barbell in front of you, holding the barbell with a shoulder-width grip. Rollout: Slowly roll the... Translation missing: en.content.read_more
Single leg dumbbell hip thrust
One-legged dumbbell hip lift is an effective exercise for training the gluteal muscles , back thighs and core . This exercise is a variation of the classic hip lift and provides an extra challenge to stability, as you only use one foot at a time. By performing the exercise with a dumbbell, you also get an extra load that contributes to muscle growth and strength development. Correct Execution and Technique To perform the One Leg Dumbbell Hip Raise correctly, follow these steps: Starting position: Sit on the floor with your... Translation missing: en.content.read_more
Standing single triceps extensions
Standing One Arms Triceps Extension is an effective isolation exercise for training the triceps , especially the long head, which contributes to the definition and strength of the back of the upper arm. This exercise requires little equipment, just one dumbbell, and is a great choice for improving both symmetry and endurance in your arms. Correct Execution and Technique To perform the Standing One Arm Triceps Extension correctly, follow these steps: Starting position: Stand with your feet hip-width apart and hold a dumbbell in one hand. Raise the dumbbell above... Translation missing: en.content.read_more
Bulgarian split squats
Bulgarian Split Squats is a demanding and effective exercise that strengthens the thighs , glutes and core . This unilateral exercise is excellent for improving balance, increasing hip stability and building lower body strength. By focusing on one side at a time, you get better activation of the supporting muscles. Correct Execution and Technique To perform Bulgarian Split Squats correctly, follow these steps: Starting position: Place a bench or elevation behind you at knee height, and put one foot up on the bench. Stand stable with the front foot slightly... Translation missing: en.content.read_more
High incline dumbbell chest press
High Incline with Dumbbell Chest Press is an excellent exercise for training the upper part of the chest muscles as well as shoulders and triceps . By using a higher incline on the bench, this exercise puts more focus on the upper chest and anterior deltoids, which contributes to better definition and strength in the upper body. Correct Execution and Technique How to perform High Incline with Dumbbell Chest Press correctly: Starting position: Adjust the bench to a high angle of inclination, approx. 45-60 degrees. Sit with dumbbells resting on... Translation missing: en.content.read_more
Pendly rows
Today we're going to focus on Pendlay Rows , a powerful back exercise that targets the upper back , lats , shoulder blade muscles (rhombus) and rear deltoids . Pendlay Rows are performed with a start from the ground in each repetition, which makes the exercise explosive and effective for developing both strength and power in the back. Correct Technique and Execution Follow this guide to ensure proper execution of Pendlay Rows: Starting position: Stand with your feet shoulder-width apart, bend your knees slightly, and grab the barbell with an... Translation missing: en.content.read_more
Stiff leg deadlifts
Today we look at Rigid Deadlifts , an effective strength exercise that mainly trains the back of the thighs (hamstrings), gluteal muscles and lower back. This variation of the deadlift focuses especially on stretching and strengthening the back of the body, and also provides good balance and core training. Correct Technique and Execution Here is a step-by-step guide to the correct execution of the Rigid Deadlift: Starting position: Stand with your feet shoulder-width apart and hold a barbell in front of you with an overhand grip (hands just outside the... Translation missing: en.content.read_more
Low incline dumbbell chest press
Today we will focus on Low Incline with Dumbbell Chest Press , an excellent exercise that primarily activates the upper part of the chest muscles (pectoralis major), shoulders (anterior deltoids) and triceps. This exercise adds variety to your chest workout by targeting the upper chest muscles more effectively than a flat bench press, contributing to balanced strength and well-developed chest muscles. Correct Technique and Execution Follow these steps to safely and effectively perform the Low Incline Dumbbell Chest Press: Preparation: Adjust the bench to a low angle, ideally around 15-30... Translation missing: en.content.read_more
Monster walks
Monster Walks with training tights are an excellent exercise for strengthening the hips , glutes and outer thighs . By wearing an exercise band around the legs, the muscles in the hips and seat are challenged to work extra hard to maintain stability, which is important for overall mobility and injury prevention. Correct Execution and Technique How to perform Monster Walks with proper technique: Place an exercise band around both legs, just above the knees or around the ankles depending on the desired resistance. The lower the elastic, the greater... Translation missing: en.content.read_more
Resistance band overhead press
Overhead Press with Training band is an effective shoulder exercise that activates the shoulder muscles , triceps and upper back . Using an exercise band provides resistance throughout the movement, making this exercise ideal for building upper body strength and stability. Correct Execution and Technique How to perform the Overhead Press with Exercise Bands with the correct technique: Stand with your feet hip-width apart, and place the exercise band under your feet to create stability. Hold the ends of the elastic with your hands directly above your shoulders, with your... Translation missing: en.content.read_more
Chest supported rear shared rows
Chest-supported Rear Delt Row is a targeted exercise to strengthen the back of the shoulders (rear delts), upper back , and rotator cuff . By performing the exercise with a chest support on a bench, you can fully focus on the shoulder and upper back muscles without straining the lower back. Correct Execution and Technique How to perform the Chest-Supported Rear Delt Row with the correct technique: Set an incline bench to a 30-45 degree angle, and lie down with your chest against the bench. Let your feet be firmly... Translation missing: en.content.read_more
Glute bridges with mini resistance bands
Glute Bridge with Mini Training Elastic is an effective exercise for strengthening the gluteal muscles , hamstrings and lower back . Using a mini exercise band around the knees increases the resistance and activates the gluteus medius in particular, which is important for hip and knee stability. Correct Execution and Technique How to perform the Glute Bridge with Mini Training Bands with the correct technique: Place a mini exercise band directly over your knees, and lie on your back with your knees bent and your feet flat on the floor... Translation missing: en.content.read_more
Single arm lateral raises
The One Arm Side Raise is an excellent exercise for training the shoulders , especially the middle part of the deltoid muscles. By working with one arm at a time, you can focus on building symmetrical strength in the shoulders and ensure that both sides of the body are developed equally. Correct Execution and Technique Here's how to perform the One Arm Side Raise with the correct technique: Stand with your feet hip-width apart and hold a dumbbell in one hand, with your arm hanging straight down at your side.... Translation missing: en.content.read_more
How to perform resistance band front raises
Front raise with Training band is an effective exercise for strengthening the shoulders , especially the front part of the deltoid muscles. By using an exercise band, you get consistent resistance throughout the movement, which helps you build both strength and endurance in your shoulders. Correct Execution and Technique How to perform Front Hef with Training Knit with the correct technique: Stand with your feet hip-width apart and place the middle of the exercise band under your feet to create stability. Hold the ends of the elastic with straight arms... Translation missing: en.content.read_more
Resistance band push ups
Push-Ups with Exercise Bands are a great variation of the classic push-up that provides extra resistance and activates the chest muscles , shoulders and triceps even more. The use of training tights provides increased resistance when you push yourself upwards, which helps to build strength and muscle mass in the upper body. Correct Execution and Technique How to perform Push-Ups with Training Knits with the correct technique: Place the exercise band over your upper back and grasp each end of the band with your hands. Make sure the elastic is... Translation missing: en.content.read_more
How to do single arm dumbbell row
Today we will go through the Enarms Dumbbell Row , a very effective exercise for building strength in the back muscles , especially the latissimus dorsi and upper back , while also activating the biceps . By working with one arm at a time, you get a better focus on the active side, which helps to balance strength between the right and left sides of the back. Correct technique How to perform the One Arms Dumbbell Row with proper technique: Place one hand and one knee on a flat bench... Translation missing: en.content.read_more
Chest supported lat rows
Today we take a closer look at Chest-supported Lat Rows , an effective back exercise that targets the latissimus dorsi , upper back and biceps in particular. By using a bench as support for the chest, we remove the load from the lower back and focus fully on the upper back muscles. This exercise also provides good stability, which makes it perfect for building strength and muscle mass in the back. Correct technique How to perform Chest Supported Lat Rows with proper technique: Adjust an incline bench so that it... Translation missing: en.content.read_more
Single arm front raises with resistance band
Today we're going to go through the Enarms Dumbbell Chest Press , an effective variation of the traditional dumbbell chest press that challenges core stability in a unique way. This exercise focuses on the pectoral muscles , shoulders and triceps , while also activating the core muscles to maintain balance and prevent rotation while pressing with one arm. The exercise is not only good for strengthening the upper body, but also helps improve coordination and strength on each side of the body. Correct technique How to perform the One Arm... Translation missing: en.content.read_more
Single arm dumbbell chest press
Today we're going to go through the Enarms Dumbbell Chest Press , an effective variation of the traditional dumbbell chest press that challenges core stability in a unique way. This exercise focuses on the pectoral muscles , shoulders and triceps , while also activating the core muscles to maintain balance and prevent rotation while pressing with one arm. The exercise is not only good for strengthening the upper body, but also helps improve coordination and strength on each side of the body. Correct technique How to perform the One Arm... Translation missing: en.content.read_more
Side lying leg raises
Side Lying Leg Raises with resistance bands are an effective exercise for training the outer hips and thighs, especially the gluteus medius . This exercise strengthens the hips and provides better stability in the body, which is important both in strength training and everyday activities. Correct Execution and Technique Follow these steps to perform Side Lying Leg Raises with Resistance Bands correctly: Position: Lie on your side with your legs straight and a resistance band placed around your knees. Place your head on an arm or pillow for support, and... Translation missing: en.content.read_more
Resistance Bulgarian split squats
Today we are going to take a closer look at the Resistance Bulgarian Split Squat , a fantastic exercise for strengthening the glutes , hamstrings and quadriceps . This exercise requires balance and stability, which also activates the core muscles . By adding resistance, such as dumbbells or a barbell, you can increase the intensity and have a greater effect on strength and muscle growth in the lower body. Correct Execution and Technique To perform the Resistance Bulgarian Split Squat correctly, start by standing in front of a bench or... Translation missing: en.content.read_more
Resistance band split squats
Resistance Band Split Squats is an effective exercise for strengthening thighs , glutes and core muscles . This variation of the split squat adds extra resistance with a band, increasing the challenge for both balance and stability. Resistance band split squats are an excellent way to improve functional strength in the lower body. Correct Execution and Technique Follow these steps to perform resistance band split squats with proper technique: Place the center of the resistance band under the front foot and hold the ends of the band in your hands,... Translation missing: en.content.read_more
Resistance band squat
The Resistance Band Squat is an effective exercise that focuses on strengthening the thighs , glutes and core muscles . By using a resistance band, you increase the challenge of the movement, which helps activate the lower body muscles even more and improves balance and stability. Correct Execution and Technique Follow these steps to perform the resistance band squat with good technique: Stand with your feet shoulder-width apart, and place a resistance band under your feet. Hold the ends of the band in your hands or place it around your... Translation missing: en.content.read_more
Bent above resistance
The Bent Over Resistance Band Row is an effective exercise that targets the back muscles , especially the upper back and shoulder blade muscles , as well as the biceps. The exercise is great for improving posture, strengthening the back and building stability in the upper body. By using a resistance band, you can easily vary the intensity and adapt the exercise to your needs. Correct technique To perform the Bent Over Resistance Band Row correctly, follow these steps: Place the center of the resistance band under your feet and... Translation missing: en.content.read_more
Deficit reverse lunges
Deficit reverse lunges are a variation of the traditional lunge exercise that puts extra strain on the gluteal muscles , hamstrings and quadriceps . By performing the exercise from an elevated position, you increase the range of motion, which activates the muscles more and improves both strength and stability in the lower body. Correct execution and technique To perform deficit reverse lunges with proper technique, follow these steps: Stand on a small rise, such as a step box or a low box, with your feet hip-width apart and your arms... Translation missing: en.content.read_more
Side Lying Hip Raises
Side-lying hip raises , also known as side plank with hip raises, is an exercise that targets the core muscles , especially the oblique abdominal muscles, as well as the hips and glutes . This exercise is fantastic for improving stability, balance and strength in the hips and midsection. Correct Form and Technique How to perform side-lying hip raises with good technique: Lie on your side with your elbow placed directly under your shoulder and your legs stacked on top of each other. Engage your core and push your hips... Translation missing: en.content.read_more
Crunches
Crunches are a popular exercise for training the abdominal muscles , especially the upper part of the rectus abdominis. This exercise is less stressful than sit-ups, but still provides an effective activation of the core muscles, making it a good choice for beginners and advanced people who want a stronger stomach and better core stability. Correct Form and Technique How to perform crunches with the correct technique: Lie on your back on a mat with your knees bent and your feet flat on the floor, about hip-width apart. Place your... Translation missing: en.content.read_more
Sit up
Sit-ups are a classic and effective exercise that trains the abdominal muscles , especially the rectus abdominis, also known as the rectus abdominis. This exercise is popular with both beginners and advanced athletes who want to strengthen the core, improve posture and increase stability in the upper body. Correct Form and Technique How to perform sit-ups correctly: Lie down on your back on a mat, with your knees bent and your feet flat on the floor, slightly wider than hip-width apart. Place your hands behind your head with your elbows... Translation missing: en.content.read_more
Bear plank
Bear plank is an excellent exercise that activates the core muscles , shoulders and hips . This variation of plank is lower than the high plank and requires you to keep your knees directly above the ground, making your core work extra hard for stability. The exercise is perfect for those who want to challenge the core in a new way. Correct Form and Technique How to perform a bear plank with the correct technique: Start on all fours, with your palms under your shoulders and your knees directly under... Translation missing: en.content.read_more
High plank
High plank is a simple but effective exercise for strengthening the core muscles , arms and shoulders . This exercise helps you improve stability and body control while challenging your upper body strength. It is perfect for beginners and more experienced alike. Correct Form and Technique To perform the high plank correctly, follow these steps: Start on all fours with your hands placed directly under your shoulders. Push your legs back and lift your knees off the floor so that your body forms a straight line from your head to... Translation missing: en.content.read_more
Floor Press
The Floor Press is an excellent exercise that primarily targets the chest muscles (pectoralis major) and triceps , with less strain on the shoulders compared to the traditional bench press. This variation is perfect for those who want to build upper body strength, but at the same time want to minimize shoulder strain. It's also a great exercise for developing triceps and working the upper range of motion in a press exercise. Correct Form and Technique How to perform the Floor Press correctly: Starting position: Lie flat on your back... Translation missing: en.content.read_more
Dumbbell Skull Crushers
Dumbbell Skull Crushers is an effective isolation exercise that targets the triceps , the muscles on the back of the upper arm. This exercise is ideal for building strength and definition in the triceps, which are essential for pressing exercises such as the bench press and military press. Dumbbell Skull Crushers also provide the opportunity to work with each arm individually, which can help correct imbalances in strength between the arms. Correct Form and Technique How to perform Dumbbell Skull Crushers correctly: Starting position: Lie flat on a bench with... Translation missing: en.content.read_more
Dumbbell Reverse Flies
Reverse Flies is an effective isolation exercise that targets the back of the shoulders (back part of the deltoid muscle) and upper back , including the rhomboids and trapezius. This exercise helps to improve posture, increases shoulder strength, and counteracts the effect of too much forward bending in everyday life, which can lead to poor posture. Correct Form and Technique How to perform Reverse Flies correctly: Starting position: Stand with your feet hip-width apart and hold a dumbbell in each hand. Bend your hips forward and let your arms hang... Translation missing: en.content.read_more
Dumbbell Front Raises
Dumbbell Front Raises is an isolation exercise that targets the front part of the deltoid muscle , and is an excellent exercise for strengthening and developing the shoulders. This exercise helps improve shoulder strength, increases shoulder volume, and helps with the stability needed for other pressing exercises. Correct Form and Technique How to perform Dumbbell Front Raises correctly: Starting position: Stand with your feet hip-width apart, and hold a dumbbell in each hand with your palms facing your body, arms hanging straight down in front of you. Raise the dumbbells:... Translation missing: en.content.read_more
Kettlebell Sumo Squat
The Kettlebell Sumo Squat is a powerful exercise that targets the quadriceps , glutes , hamstrings and core . With a wider foot position than regular squats, this variation is particularly effective for strengthening the hips and inner thighs. The Kettlebell Sumo Squat also helps to improve mobility and flexibility in the lower body. Correct Form and Technique How to perform the Kettlebell Sumo Squat correctly: Starting position: Stand with your feet wider than shoulder-width apart, and point your toes slightly outwards. Hold a kettlebell with both hands in front... Translation missing: en.content.read_more
Dumbbell Side Raise
Dumbbell Side Raise is an isolation exercise that effectively trains the shoulders , especially the middle part of the deltoid muscle. This exercise is ideal for building strength and volume in the shoulders, and is an important element in a complete shoulder training routine. It helps to create wider shoulders and improve the body's proportions. Correct Form and Technique How to perform the Dumbbell Side Raise correctly: Starting position: Stand with your feet shoulder-width apart, hold a dumbbell in each hand, and let your arms hang straight down by your... Translation missing: en.content.read_more
High Bar Barbell Squat
The High Bar Barbell Squat is a classic variation of the squat that mainly targets the quadriceps , gluteal muscles and hamstrings . This exercise places the bar higher on the back than other variations, such as the low bar squat, which creates a more upright torso and focuses more on the front of the thighs. High bar squats are an excellent exercise for building lower body strength and improving hip mobility. Correct Execution and Technique Follow these steps to perform a proper High Bar Barbell Squat : Place the... Translation missing: en.content.read_more
Low Bar Barbell Squat
The Low Bar Barbell Squat is a popular variation of the squat that mainly targets the glutes , hamstrings , and quadriceps . By placing the bar lower on the back than in traditional squats, you can lift heavier weights while getting better hip range of motion. This exercise is ideal for those who want to increase strength and power in the lower body. Correct Execution and Technique To perform the Low Bar Barbell Squat correctly, follow these steps: Place the bar on a rack at approximately shoulder height. When... Translation missing: en.content.read_more
Barbell Front Squat
Barbell Front Squat is an effective exercise that primarily strengthens the quadriceps , gluteal muscles and core muscles . Holding the bar in front of the body also challenges the upper body, especially the shoulders and upper back, which helps improve posture and strengthen stability. This makes the exercise a great variation of the traditional squat. Correct Execution and Technique Follow these steps to perform a proper Barbell Front Squat : Place the bar on a rack at approximately shoulder height. Stand under the bar with your arms crossed in... Translation missing: en.content.read_more
Overhead Squats
Overhead Squats is a demanding exercise that strengthens the whole body, with the main focus on the quadriceps , glutes , back and shoulders . This exercise not only improves strength, but also mobility, balance and coordination, making it an excellent exercise for all fitness levels. Correct Technique for Overhead Squats To perform a correct Overhead Squat , you need to focus on proper technique to avoid injury and maximize the effect: Starting position: Stand with your feet slightly wider than hip-width apart, with your toes pointing slightly outwards. Hold... Translation missing: en.content.read_more
Dumbbell Bent Over Rows
Today's exercise is Dumbbell Bent Over Rows , a fantastic exercise that strengthens the back, especially the upper back muscles, as well as the shoulders and biceps. This exercise also helps improve posture and stabilize the core muscles. With proper execution, this exercise can give you a stronger, more defined back. Correct Technique for Dumbbell Bent Over Rows To maximize the benefits and reduce the risk of injury, proper technique is essential when performing Dumbbell Bent Over Rows . Follow this step-by-step guide: Starting position: Stand with your feet hip-width... Translation missing: en.content.read_more
Kettlebell Goblet Squats
Today we will perform Kettlebell Goblet Squats , a fantastic exercise to train both the lower body and core muscles. This exercise is particularly good for strengthening the quadriceps , hamstrings , glutes and core . By holding a kettlebell in front of the body, you simultaneously activate the core muscles, which help you stabilize the weight during the movement. Correct Technique and Execution Follow these steps to properly perform Kettlebell Goblet Squats: Start by standing upright with your feet slightly wider than hip-width apart, toes slightly pointing outwards. Hold... Translation missing: en.content.read_more
Jumping Squats
Jump Squats are an explosive exercise that challenges and strengthens the lower body, especially the glutes, quadriceps and hamstrings. The exercise combines strength with plyometric training, making it effective for improving both muscle power and fitness. Correct Form and Technique How to perform Jump Squats correctly: Starting position: Stand with your feet shoulder-width apart, arms by your side and core muscles tight. Squat: Lower yourself into a regular squat position, keeping your chest up and making sure your knees don't go past your toes. Jump: Perform an explosive jump up... Translation missing: en.content.read_more
High Knee Sprints
High Knee Sprints are an intense cardio exercise that increases the heart rate quickly and trains the whole body, with the main focus on leg muscles and the core. The exercise is ideal for improving endurance, strength and coordination, and it also works as an effective fat burner in HIIT workouts. Correct Form and Technique How to perform High Knee Sprints correctly: Starting position: Stand with your feet hip-width apart, your body straight and your arms next to your body. Movement: Begin to explosively lift your knees, one at a... Translation missing: en.content.read_more