Leitfäden, Fallstudien und Neuigkeiten aus der Welt des digitalen Coachings.
A complete guide to the leg press: correct set-up, foot placement and muscle emphasis, safe range of motion, leg press vs squat and smart programming.
A complete guide to lateral raises for the side delts: strict form with no swing, cable and lean-away variations, mistakes and high-volume programming.
A complete guide to skull crushers for the triceps: correct elbow position and bar path, EZ-bar, dumbbell and cable variations, and smart programming.
Bicep curl variations: barbell, dumbbell, hammer, concentration, cable, preacher. Muscles and emphasis, technique, mistakes, and hypertrophy programming.
Parallel bar dips: chest vs triceps, technique, progression from zero (assisted, negatives), variations, shoulder mistakes, and programming for athletes.
Guide to burpees: step-by-step technique, scaling (no jump, no push-up), cardio and strength benefits, common mistakes, and how to use them in HIIT circuits.
How to do the plank: set-up, alignment, breathing, how long to actually hold, variations (side, dynamic, RKC), and the mistakes to avoid for a strong core.
Lunges: static, walking, reverse and Bulgarian variations. Knee, torso and balance technique, the muscles worked, common mistakes and load progression tips.
Hip thrust: bench and barbell set-up, hip drive, top pause and posterior pelvic tilt. Single-leg and glute bridge variations, mistakes and programming.
Barbell row: hip hinge, torso angle, bar path and scapular retraction. Pendlay, Yates and dumbbell variations, common mistakes and programming examples.
Pull ups: correct form, the pull-up vs chin-up difference, how to start from zero with bands and negatives, grip variations and the common mistakes to avoid.
Standing overhead press step by step: set-up, bar path, the role of core and glutes. Seated, dumbbell and push press variations, mistakes and mobility.
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