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How To Train to Run 10km


Running is one of the best exercises that can exist, although there is some risk to the joints and muscles, running is undoubtedly effective in improving cardiovascular health and promoting the loss of body fat.

How To Train to Run 10km

In addition, when running, we feel great because when we run our body releases endorphins of happiness that make us feel great at the end of the exercise.

If you really like running, you can’t miss the great challenge that we are going to propose, Will you be able to run 10 kilometers? from doncomos.com we make your life simple and teach you step by step how to train to overcome this great challenge that we propose.

What do you need to train to run 10km?

  •  Comfortable shoes, ideal for running.
  •  Comfortable clothing, such as a tracksuit and a breathable T-shirt.
  •  Water.
  •  Desire to work and perseverance.
  •  Emergency kit.

Instructions for training to run 10km

  1. What level am I?
    It is not the same to prepare for this challenge if you are a born athlete than if you are a dizzy duck, so before following any training guidelines we have to see the level you have. To find out it is very simple, first you must run at your own pace timing as far as you can’t anymore, then having rested do 5 sprints of 50 meters resting 1 minute each time. Depending on the times you have obtained you will have a better shape or worse, if you endure a lot of running but very slowly that means you lack muscle mass, if you are fast but you do not hold it means that you lack depth and you have a lot of muscle mass and if you do not do well either of the two things it means that your physical shape is quite low.
  2. At your own pace:
    Depending on the level of shape you are in you should do it in one way or another, if you have a fantastic physical shape you can start running every day, to try to beat your record and you will soon reach the distance, if your form is terrible and you are not able to run much, start walking fast, Then run for 5 minutes until you get to the bottom and every day run 1 minute more and a little faster, always letting the body get used to it. If you are a speed athlete who has great speed but little endurance, keep in mind that you are going to lose some muscle mass because you need to create red fibers (resistance) to the detriment of white fibers (strength).
  3. Breathing:
    This is key, since most of us have more resistance than we think, but we don’t know how to take advantage of the body’s oxygen and as a result we drown. First, we will try to go with a clear airway and then we will try to do continuous and deep breathing throughout the exercise. At first it will be quite difficult since we will have to force our breath but then I assure you that it will come out on its own and we will not drown, if you want to learn to run faster and get less tired here, we leave you this article where we tell you how to do it
  4. The sections:
    If you find it very difficult to do the kilometers in one go, we will do them in sections first. First you can start by running an easy distance, 3 km for example, walking 1 km to rest, running another 3, walking another km and running 2 km to finish. When this is not difficult, we will try to reduce the rest, for example run 3.5 km and walk 0.5 km walking or take a single rest of 1 km walking when running 5 km. In the end, if we are consistent, we will be able to do the route without resting.

Tips for training for 10km running

  • Patience, struggle and perseverance: We are human and the body adapts to changes, but this takes time. It is impossible to go from novice to long-distance runner in a few months, depending on your level it will take more or less but if you make an effort and follow our advice sooner or later it will come.
  • Check with your doctor: If you have heart or joint problems, consult your doctor before doing this exercise because if you are not recommended for it, your body could suffer serious problems.
  • Prevention: Prevention is better than cure, so we must be careful, run on terrain where it is difficult to fall, have bandages and bandages at home just in case, stop when we see that we can’t take it anymore to avoid heart attacks, adjust our shoes well and wear comfortable clothes and above all follow our pace.
  • Even harder: If you want even more of a challenge, you could try to run those 10 kilometers faster and faster and then increase the distance, the final challenge is to run a marathon 42 kilometers, the thing is to never give up, respect our body and never give up.
  • Hydration: Hydration is important, especially on such long runs. Since it is difficult to drink during exercise, you should drink water before and after exercise to compensate for fluid loss caused by sweating. We do not recommend Powerade drinks due to their high levels of sugars, if the race is longer, we would advise it but with 10 km water is enough.

How To Tone Legs Without Going to The Gym


Within the physical aspect, a widespread aspiration is to have toned, strong and resistant legs, as the most interesting point for men, and also well shaped and free of cellulite, among women. And in general, flaccidity-free and well-fit legs are the general desire, because they are the basis for being able to perform any sport or exercise well and achieve a good general physical condition and prevent various diseases that affect the muscles and veins of the legs.

How To Tone Legs Without Going To The Gym

Achieving toned legs requires the practice of daily or at least weekly physical activity, exercises specifically aimed at this part of the body and the observance of a fat-free diet that helps you avoid cellulite.

There are many things in everyday life that exercise the legs, and if we add to these specific exercises for these extremities, we can have a homemade solution to the question of how to tone legs without going to the gym.

What do you need to tone legs without going to the gym?

  •  A room with enough space
  •  A mat
  •  Cufflinks
  •  Bar
  •  Elastic leg band

Instructions for toning legs without going to the gym

  1. Cardio warm-up. It is very common that you not only want to tone your legs but also seek to lose weight or increase your physical endurance, or simply think that it is a good idea to kill two birds with one stone and work simultaneously for two goals, by doing a warm-up beforehand with great cardiovascular effects, and thus tone your heart and legs at the same time. The recommended method is to warm up for 10 minutes, then do leg toning exercises, and then do a cardio activity again, but now for at least 30 minutes. Good cardio exercises are jogging or brisk walking, as fast as you can; Running, although you should remember that this has a negative impact on your knees and joints, so you should keep an eye on how it fits yours. You can also ride a bike, but not for a walk, but at a good pace, or skate, which is also very good exercise for your legs.
  2. Squatting. A typical and highly recommended exercise is squats or squats, because they strengthen the thighs, buttocks, hips, and lower back, as well as ligaments and bones. You should stand up, stretch your arms out in front of you and start a descent, to squat down -although not sit-down-, bending your knees and throwing back your buttocks, so that your knees are in a vertical line with the balls of your feet (otherwise you risk a knee injury). When you gain resistance, you should move on to doing the exercise with weights, with a barbell or dumbbells in your hands. It is recommended that the exercise be four sets of 15 squats.
  3. Lunges. With this word, people in the world of gymnastics refer to an exercise based on repeated strides. This works your buttocks and legs very well. It is important to be aware that the knee does not move forward from the ball of the foot and that the back leg does not touch the ground completely. It involves taking a single stride by bending the knee while the other leg is left behind, while bending the knees, and then doing it with the other leg. You have to do 3 sets with 15 lunges of each leg per set.
  4. Lateral leg lift. It involves you lying on the floor, lying on your side, and while resting your head on one hand, you lift one leg with your arm and hand along your hip. Lift your leg and lower it. You can increase the effort by joining your legs with an elastic band over the middle of your thighs, increasing the difficulty and endurance. You will need to perform 3 sets of 15 lifts on each leg.
  5. Buttocks. Kneel on the floor or a mat and place your hands on it as well, “on all fours” colloquially said. Lift one leg back by bending your calf toward you, then lower it and place your knee back on the floor. Perform 3 sets of fifteen climbs each with each leg.
  6. Stand on tiptoe. Toning your legs doesn’t just affect your thighs, but you don’t have to forget about your calves, the calf muscles. To exercise these, stand on your bare feet on tiptoe and then return to the position of your feet fully seated on the floor. Do this exercise with 20 raises and repeat twice. In addition, it will also strengthen your buttocks.
  7. Climbing stairs. If you don’t have time for these exercises, you can replace them, at least occasionally, with taking the stairs, forgetting about the elevator completely. If you want to practice it as an exercise, it’s good that you don’t have any knee injuries, and then go up and down stairs for ten minutes straight. In addition to your legs, you’ll be getting a great cardio workout.

Tips for toning legs without going to the gym

  • It is just as important to know the leg exercises to perform as it is to do them, to avoid injuries.
  • Maintain a weekly routine of exercising at least three times, but no more, as your muscles also need rest. Continuity is key.
  • It is advisable that you do not do the same exercises two days in a row so as not to bring the same muscles into play. Separately, choose to practice cardiovascular exercise or not, before or after each workout.
  • When you’re done, don’t forget to stretch to prevent stiffness and possible contractures.

How To Tone Arms Without Going to The Gym


For some time now, it has been very common to find in society pages mentions of this or that famous actor or singer, and even politician, showing off or being talked about by his “tablet”, that is, by a well-muscled and shaped belly with the well-known mesh shape, as seen in his photos in a swimsuit or sports pants.

How To Tone Arms Without Going to The Gym

The tablet is the result of a lot of effort and training work in the gym, and is a great reward for that methodical and planned exercise. However, in your case it may not be so easy to go to a gym, maybe you can’t fit into their schedules, or their costs, or you simply want to tone your body without having to become an Olympic athlete.

A good start is to learn how to tone arms without going to the gym, at home and at your own pace, whether you are a man or a woman. We give you some indications that will surely help you have strong and toned arms.

What do you need to tone arms without going to the gym?

  •  A chair
  •  A low table
  •  A spacious corner of the house
  •  Dumbbells

Instructions for toning arms without going to the gym

  1. Triceps. A simple exercise to develop the lower arm, which tends to become flabby and accumulate fat, especially in women, although it occurs in both sexes. Find a chair or low table that doesn’t move easily. You stand with your back to the chair or table, putting your hands on it, at right angles to your arms, as if you were going to sit on the floor. The exercise consists of not sitting down, that is, going down and up without touching the ground, making force with your arms and not with your thighs. Do three sets in a row of 15 ups and downs each.
  2. Uniform development. To tone your arms and develop it, it is not enough to do a lot of bicep exercises because that muscle will be developed while the rest, in that upper area of the body, will remain as usual, which will give you a strange and unattractive appearance. Therefore, you must pay attention to the development of those parts, such as the shoulders.
  3. With dumbbells. Buy dumbbells – weights that you grip with one hand – of a size that you see you are going to handle comfortably, for which you will be advised on site at the establishment you go to. Stand up, spread your legs slightly, and raise your arms, dumbbell in each hand, to the level of your ears. Stretch them up all the way up, and hold the weight for 5 seconds. Do two sets of 15 elevations each.
  4. With T-dumbbells. A simple exercise with the dumbbells: Standing, with your legs slightly apart, with the dumbbells in your hands, raise your arms stretching them to each side at shoulder height, forming a T with your body. Then you lower them without bending your arms, so that they are straight, and raise them back up to your shoulders. You’ll need to do a couple of sets of 15 lifts each.
  5. Biceps. Biceps exercises are also important to tone your arms. Here’s one: standing, with your arms stretched down and in line with your hips, and with a dumbbell in one or both hands. Lift and flex your arm, with your hand toward your chest, while pushing your biceps. To avoid overloading the muscles, do a series of push-ups, about five, with one arm, and then another five with the other arm, or if you prefer, change arms, one with the right, one with the left, another with the right and so on. Start with ten push-ups and continue climbing, without looking for excessive tiredness, but for progressive increase, and at the same time start with a low weight and increase little by little on demand of your muscular response. A variation is to raise and lower your arms at the same time, with the two dumbbells in your hands.
  6. Push-ups. This is one of the most complete exercises to tone the arms, because it also improves the entire upper body muscle. You should lie face down on the floor, fully straightening your legs and resting your palms on the floor, raise your body and lower them without touching the ground with it. It is recommended that you do two sets of ten push-ups each and increase the amount as you feel able to do so.

Tips for toning arms without going to the gym

  • As with any other exercise, to avoid possible injuries, fissures and contractures, it is very convenient that before starting with these exercises you warm up, moving your arms and body little by little.
  • After exercise, especially if it has been intense, you can drink a commercial isotonic drink to compensate for the loss of mineral salts, or prepare it with water, lemon juice, sugar, a pinch of salt and baking soda.

How To Tell the Difference Between Aerobic and Anaerobic Exercise


There are often problems when it comes to differentiating between aerobic and anaerobic exercise, mainly because they are semantically similar words that are pronounced in a similar way.

How To Tell the Difference Between Aerobic and Anaerobic Exercise

Both types of exercise are two totally different types of exercise that involve the use of different types of muscles, fibers, and hormones when performing it because they are two types of physical exercise that are really opposite.

The bad thing about not knowing how to differentiate them is that when it comes to going to the gym and training and saying what you are training, you could say it in an incorrect way, for example saying outrageous things like “my favorite anaerobic exercise is to go for a run”, which will undoubtedly lead to a strange conversation and even to be laughed at for your lack of knowledge.

In addition, by knowing the difference between the two, you will be able to know the key differences when looking for information about a specific type of exercise, since often famous youtube channels use words of this technical type and you could get confused when it comes to interpreting them correctly.

From doncomos.com we’re going to teach you what the key differences are between aerobic exercise and anaerobic exercise, so you’ll never get confused again.

What do you need to differentiate between aerobic and anaerobic exercise?

  •  Some knowledge about physical exercise, both aerobic and anaerobic.

Instructions for differentiating between aerobic and anaerobic exercise

  1. Definition of aerobic exercise:
    First of all, it is necessary to define aerobic exercise, as it is the most well-known exercise of all and one of the most performed in the world. We define aerobic exercise as any exercise that is performed using oxidizable energy sources, that is, that need oxygen in order to be used, since the word aerobic means with oxygen. These sources of energy are the classic macronutrients, which are fats and carbohydrates. In order to use these sources, exercise must be of long duration and low intensity, so that there is always a constant influx of oxygen into our body. Some examples of aerobic exercise are running, cycling, dancing, sports such as soccer, dancing, aerobics, and all cardiovascular exercises.
  2. Definition of anaerobic:
    Once we have defined the word aerobic, we must move on to its opposite, that is, anaerobic, in which we are going to explain the differences between one and the other. Anaerobic exercise is defined as any exercise performed with energy sources that do not need oxygen, as the word anaerobic means in the absence of oxygen. Obviously anaerobic exercises are at a very high intensity, in which we cannot breathe, therefore they are also of short duration unlike aerobic exercises which are of long duration and are much longer. The energy sources used range from muscle ATP, to creatine, lactic acid and glycogen. Some good examples of anaerobic exercise would be weightlifting, sprinting, speed trials, high-intensity interval training (HIIT), or high-explosive sports like mixed martial arts.
  3. Advantages and uses of aerobic exercise:
    Aerobic exercise is normally used to lose body fat and to increase the amount of physical endurance of our body, however, it also has the advantages of being a fun type of exercise, with which you feel great and is also healthy. The drawbacks are that it can catabolize muscle mass (make you lose muscle) and it can slow down your body’s basal metabolism if done too often because the muscle fibers adapt to this type of exercise and become smaller.
  4. Advantages and uses of anaerobic exercise:
    Anaerobic exercise is used to gain muscle mass and to increase the basal metabolism of our body, however, it can also help to lose fat if performed at very high intensity. The disadvantage is that they are very hard exercises with which we could suffer a risk of heart attack due to the great intensity with which they are performed and we will finish the exercise very tired in a short time due to the great intensity of them.

Tips for Differentiating Between Aerobic and Anaerobic Exercise

  • Which is better: This is a peculiar question, as it causes quite a bit of controversy when it comes to saying which one is better. My answer is that it depends on your goals, since wanting to define is not the same as wanting to gain muscle mass.
    • If you want to get muscular: Anaerobic exercise is good and anaerobic exercise is bad.
    • If you want to gain stamina: Both exercises are good, as one gives you endurance at long distances and others endurance at short distances, however, anaerobic exercise can cause you to run long distances and run out of energy too quickly.
    • If you want to lose fat: Here both are always good, even the anaerobic one is better because it does not lower the basal metabolism. Aerobics is always good if it’s done the right way (2 or 3 times a week without overdoing it).

How To Stretch Your Hamstrings


The hamstrings are a set of muscles located at the back of the leg between the gluteus and the knee. The hamstrings are made up of the well-known biceps femoris located at the top of the leg, the semitendious biceps that is located in the middle and the semimembranosus that is located at the bottom of the upper leg, just before reaching our knee.

How To Stretch Your Hamstrings

They are very important muscles that are used when we walk or exercise in the gym, as they are small muscles and due to their characteristics, they are muscles that tend to crimp and in which we can quickly lose our flexibility.

It is very important that we stretch this muscle group because thanks to a correct stretch we can avoid the loss of flexibility and even improve the one we already have, so we are going to proceed with a compilation of the different hamstring stretching exercises.

What do you need to stretch your hamstrings?

  •  To stretch more comfortably, a mat.
  •  A high point of support such as a chair or ladder can also be done on a gym wall bar or on top of a sofa.
  •  Slight pain resistance and consistency.

Hamstring Stretching Instructions

  1. Go down to touch:
    It is the classic hamstring stretching exercise, it consists of standing with your back straight, then you go down and try to touch your feet with your hands without bending your legs lowering slowly, even if you don’t get there you will notice a small prick in your hamstring muscles, force until you lower what you can.
  2. Go down to touch, easy mode:
    I know what you’re thinking, I can’t touch my foot and I can’t stretch. Well, don’t worry, there is a version for stiffer people: First you must go down in the same way as before but bending your legs until you touch, now hold your feet tightly and stretch your legs little by little without letting go of your feet, so the muscle will be stretched little by little even if you do not touch since we are doing it the other way around. When you manage to fully stretch your legs, you can move on to the simple exercise of lowering and playing.
  3. Lying stretch:
    This is even easier to do than the previous one. First of all, you must lie on your back with your legs stretched out, then we take one leg and with the help of our arms we raise it as much as we can, now with the knee slightly bent we hold the leg to keep it there without falling, then slowly lower and move on to the other leg. Ideal exercise for beginners.
  4. High Fulcrum Stretch:
    Quick exercise to perform, we put one leg on top of the high fulcrum, it should be high enough so that the shape of the leg is at a right angle to your hip while the opposite leg is set back and slightly flexed. Now move forward carefully and hold for a few seconds until you feel it stretch, return to the starting position slowly and switch legs.
  5. Leg stretch stretched on floor:
    Another classic, often used in martial arts and aerobics classes, this exercise is very simple to perform. We sit with our heels tucked back, then we stretch one leg in front of us and without bending the knee, we try to touch our toes with our outstretched arm. Again, there is an easy way for stiff people, the difference is that as in step 2, we will bend our knees until we grasp our toes and without letting go, we will stretch our leg as far as we can.

Tips for stretching your hamstrings

  • Slowly and carefully: Hamstring stretches should be done in a gentle and controlled way, always doing it in a way that does not hurt too much and always being able to recover the starting position in a simple way. Stretching abruptly can cause a muscle injury that can have serious consequences, so it’s best to listen to us if you don’t want to end up with crutches.
  • Strengthens the muscle: While it may not have to do with flexibility, having a strong muscle can make you less prone to injury, even if you need to stretch to avoid seizing. Perform exercises to improve your biceps femoris muscles like the curl femoris at your gym or go on fast, explosive runs to strengthen it.
  • Practice flexibility: You need to stretch after every leg workout, this will help prevent crimping and muscle knots. But don’t forget to practice flexibility often, at least once a week dedicate it to stretching as this way you will avoid losing it with age and it will even improve if you train it more often.
  • If you notice that you have little flexibility and one of your goals is to improve it, we advise you to look at this article where we give you some good tips to improve your flexibility.

How To Stretch


Surely you are an athletic person and therefore, you are a person who needs to stretch and know well how to stretch.

A stretch is a type of exercise in which we try to leave the muscle relaxed and stretched. Stretching is the opposite of contraction, which is why it’s good when the muscle is too stiff.

How To Stretch

One of the most well-known pieces of advice from trainers and physical trainers is that we should stretch after training. This has two key functions in our human body, which must be explained in order to understand stretching.

First of all, we are going to cool the muscle, which is warm after exercising, thus avoiding injuries. Secondly, we are going to relax the muscle fasciae, which are stiff, making them not hurt the next day and thus favoring the supply of oxygen to the muscle, necessary to improve muscle performance.

Stretching is good at the end of any sport, whether its sports related to bodybuilding and weightlifting, or sports more related to physical performance like athletics or cycling.

This article is sure to interest you as well: How to Be More Flexible

In both types of sports (anaerobic and aerobic), the muscle needs to be stretched at the end, to promote muscle recovery and loosen the muscle.

The bad thing is that many people don’t know how to stretch properly, there are even people who never stretch (no wonder they have so many injuries).

That’s why we’re here to teach you a little bit about how to stretch and how to stretch, so that at the end of any type of exercise, you can be back in an optimal muscle state, with good oxygen circulation and good muscle performance.

I bring you 4 stretches, one for each part of the body, choosing the parts of the body that seize most easily, in order to correct all the most common problems more easily

Stretching Instructions

  1. Stretching the hamstring:
    The first muscle we’re going to stretch in this little tutorial is the biceps femoris. The biceps femoris is a muscle located at the back of the leg, just behind the quadriceps, being a muscle that seizes a lot in exercises such as the squat, athletics, and other exercises such as sprints. The way to stretch it is simple, we are going to stand with our legs stretched out facing the floor and we are going to try to reach the floor with the tips of our hands, without bending our knees. It doesn’t matter if you don’t get to the ground, the key is to feel how the muscle stretches, so don’t worry about flexibility, as this is not our goal today.
  2. Stretch the back and pectorals:
    Now it’s the turn of the back and pectorals, widely used muscles located in the torso part of the human body, which seize up a lot in bodybuilding (it’s for you, those of you who only train your chest in the gym). To stretch the chest, we are going to grab a surface with the arm stretched out facing outwards and we are going to pull clockwise if we want to stretch the left pectoralis and counterclockwise if we want to stretch the right pectoral. For the back, we’re going to hang from some surface, as if we were going to do pull-ups, but without doing them. The body weight will stretch your back and you will notice how it creaks.
  3. Stretch the calf:
    The calf is a muscle located below the biceps femoris, which is mostly made up of slow fibers and is used a lot when running. When we run, the calf is loaded a lot, so we should always try to stretch after exercising. We’re going to stand in front of a wall that doesn’t have anything in it and stand with one leg forward. Now we’re going to rest the toes of the front leg on the wall. Now we’re going to go forward, without moving our legs, just our torso. We must notice how he pulls us by the calf to make it right. Now we must stretch the opposite calf, to avoid asymmetry.
  4. Stretch the quadriceps:
    Finally we are going to stretch the quadriceps, a part of the body located at the top of the leg and which is very susceptible to being damaged on some occasions of very strong exercises. The way to stretch them is to sit with your legs stretched out and then try to touch the balls of your feet with your hands without bending your knees. So, we are also going to stretch other parts such as the biceps femoris and the gluteus, as well as the arms. Try to vary the exercise, trying to move from one leg to the other to make the exercise more entertaining and a little different. You can also try opening your legs and trying to go towards them, or contracting one leg and only going towards one leg. In short, try to vary this exercise to make it more intuitive and don’t be afraid to try to get a little more to play every day.

How To Strengthen Your Knees


The knees are one of the most used parts of the human body, as well as one of the most delicate parts of it. We use them constantly, when we run, when we walk, when we sit, they even support the legs when it comes to supporting our weight.

How To Strengthen Your Knees

Because they are used constantly, they also suffer great wear and tear, when we get older, we notice how the knees are weakening and how they are suffering, how the worn knees no longer serve us the same as before, that if we use the knees to run after a while, they start they begin to hurt and we cannot continue, or even young athletes who end their careers early due to knee injuries.

From doncomos.com we know how painful it can be to have worn knees, so here are some tips to strengthen them, so you will not only be able to relieve pain, but you will also be able to prevent and delay injuries and wear and tear.

What do you need to strengthen your knees?

  •  Comfortable running shoes, preferably running shoes, the point of support is important for our knees and feet.
  •  A tracksuit or leggings, to exercise we need comfortable clothes.
  •  Mats, for a more comfortable support of the back with the floor.
  •  Dumbbells and a barbell with discs, if you are an advanced user.
  •  A bicycle

Instructions for Strengthening Your Knees

  1. Walking and running by lifting your knees:
    In a very easy exercise to do, you only need a tracksuit and shoes, walk or run normally but lifting your knees to your hip when doing it, this exercise is very good for strengthening the knees if done properly and if it is not abused.
  2. Squats.
    The star exercise of the gym, in addition to being good for the whole leg and helping to progress in the rest, also strengthens the knees, it is important to warm up and start in a very gentle way, since a bad execution or overtraining can cause the opposite of what we are looking for. First you should open your legs to the width of your shoulders, then pull your buttock out and lower without arching your back until your knees form a right angle to your gluteus, and then go up until you regain the starting position, repeat the exercise until you finish the repetitions, if you are an advanced user, place an Olympic bar loaded with a weight that you can control on your back and hold it while you perform exercise.
  3. Scissors.
    A variant of the squat that is also very effective in working both the legs and the knees, consists first of moving one leg forward, secondly, with the leg not in front, lowering until the knee touches the ground gently, and then going up gently, bringing forward the leg that was behind and with the new leg behind, Perform the exercise again, and so on until you complete the repetitions, if you are an advanced user, grab some dumbbells with your hands to add resistance.
  4. Knee shrugs on the floor.
    Lie on a mat stretched out, then bend your knees towards you, until they touch your chest, this exercise is ideal for beginners as they do not subject the knees to excessive resistance.
  5. Ride a bike.
    Riding a bike is one of the best exercises there can be for your knee, the knee always works smoothly without risk of injury, and it is also an exercise that does not require an advanced level to perform, so dust off your bike and go for a ride, your worn knees will thank you, just stretch when you’re done.

Tips for Strengthening Your Knees

  • Warm up: Many injuries occur due to a sudden change in temperature in the muscle, going from cold to heavy exertion can be fatal to the knee, so perform joint mobility exercises gently to prepare the muscle for the exercise.
  • Stretch at the end: Like warming up, stretching is important, it prevents the knees from stiffening and helps them to recover their normal temperature in a natural way. Do it gently and with good technique.
  • Know your limits: When it comes to performing squats or scissor exercises, you must progress naturally and slowly, because if we put weights that we are not prepared to lift, we will end up injured.
  • If you have problems, see your doctor: If you have pain in your knee, do not let it pass, go to your specialist doctor as soon as possible, perhaps what seems like a simple pain can later lead to a serious knee ailment, so if you notice great pain in it, go to your doctor now

How To Strengthen Your Back with Pilates


When we have a back problem, we always want to try to treat it as soon as possible. One of the best ways to do it is pilates, which is one of the best sports to strengthen your back.

How To Strengthen Your Back with Pilates

Pilates is a recently created sport, created by Mr. Pilates, it is a very good sport that serves both to strengthen the back, and to strengthen the rest of the body.

It is also a sport that will increase flexibility, strength and lung capacity. In addition, those who practice it say that it is a very fun sport and very simple to do once you are clear about a couple of basic notions about it.

In addition, this sport is usually suitable for almost all ages, which does not prevent you from practicing it if you are elderly or if you have any health or mobility problems. That’s why I’m going to show you how you can practice Pilates to strengthen your back in an easy, safe and fun way.

All this is offered from doncomos.com and its sports section, a section that also has other articles related not only to Pilates, but to other sports.

What do you need to strengthen your back with Pilates?

  •  A tracksuit.
  •  A mat.

Instructions for Strengthening Your Back with Pilates

  1. Finding a Pilates center:
    This might seem like a no-brainer, but it’s important that you get signed up for the best pilates center possible, one that’s good, close to your city, and doesn’t have a prohibitive budget for your pocket, since first things first. These three characteristics are usually met in commercial gyms, that is, these huge gyms that are located on the outskirts of cities and that have a very low price but many features. Make sure that the Pilates teacher is a specialist in the field, because if not, it could happen that you have some kind of back problem, with the remedy being worse than the disease.
  2. Pilates exercises:
    Now that you are signing up for a Pilates center, to kill the bug, I am going to explain the 3 most effective Pilates exercises I know to strengthen the back area. These three exercises are simple, beginner-level, and can be done from home easily.
  3. Stretch forward:
    The first of all is the exercise of stretching the back forward, an exercise that will increase the flexibility of the upper back area and its muscles. We are going to sit with our legs straight and then we are going to try to touch the tips of our feet with the tips of our hands, without bending our knees. If you don’t make it, don’t worry, but try to get as far as possible. At the same time, try to control your breathing and stretch without exerting tension on the neck area, mostly to avoid injury.
  4. Superman with One Hand and One Foot:
    I call him Superman because we’re going to put ourselves in the position that Superman used to fly, but with one hand and one foot. First of all, we are going to lie face down facing the floor, now we are going to raise our knees and lie down but leaning on them. Now we are going to stretch one arm and rest with the other on the floor and we are going to stretch at the same time the opposite foot of the arm that we are stretching at that moment. Once we hold for about 30 seconds, we must make the change with the other arm and with the other foot.
  5. The half push-up:Now we’re going to do what I call a half-push-up, that is, we’re going to start placing ourselves in the classic push-up position but with the knees flat on the floor. Once we are like this, we are going to raise our arms but without raising our legs, making us make a curved line with the body. Here we are going to notice how our body stretches, strengthening our back and arms in the process.

Tips for strengthening your back with Pilates

  • More exercises: These three exercises only served to strengthen the back and little else, what I mean is that Pilates is a very rich and extensive sport that can be used very well. As for the rest of the exercises, you will have to learn them on your own in Pilates classes. For example, you will be able to strengthen the chest, spine and other elements of the human body with the rest of the pilates exercises, thus achieving good musculature in the area of the entire body.

How To Start Running


Running is something that supposedly everyone knows how to do and it’s not that they don’t know, but to start doing it it’s not enough just to want to or not want to do it.

How To Start Running

Yes gentlemen, its fashion, running, being a runner, but everyone has a principle for running and first of all you have to have some physical background, because if you don’t take it, you’re not going to get very far when you go out on the street.

To start without reluctance there are a number of tricks. Of course, if our wardrobe is not equipped, the first day and we will lose the desire, so if we have already quit smoking, we have done our medical check-up and we are more or less aware of going for a run, we must have at least the essentials of sportswear for it. Then we’ll say what will suit us best. So, what could be better than having good shoes, good socks that don’t hurt us, comfortable pants along with a sports shirt and being accompanied by the latest technologies so that it doesn’t get too heavy. There are many accessories sold in sports stores to measure our heart rate, heart rate, to carry our mobile phone, to play music.

Then it’s time to go for a run and where…. any place that catches our attention is good, whether it’s a park, a street, a forest track or even a gym treadmill, although it wouldn’t be the same. And it’s from being clear about where we’re going to start running to how we’re going to do it.

This is not complicated if we take care of ourselves and train little by little. First to walk slightly for a short time, then for longer times and we have the idea of how to start and what to have prepared for it.

If you are interested in starting to exercise in this exciting sport, you can start using a series of tricks for if you want to know more about how to run without getting tired, visit this link where we offer you all the keys.

We will see how difficult the beginnings become, but because we all have our genetic base and a sporting past that in many cases is non-existent. As we have said on other occasions, the body is very wise and remembers everything, everything is recorded and if we have gained weight, our knees, for example, will be very resentful and it will not be the same to start the training.

We will do this training for weeks and for example in the first week we can alternate a few minutes walking too to make it more bearable and to get long. The point will be to play with the minutes between running and walking and reach a moment in which you run more than you walk.

Once this moment of our training arrives, we will follow a series of guidelines and tips, since we are finally runners, or beginners of it.

We are also going to highlight some disadvantages of this activity, since not everything will be advantages and that must always be taken into account:

Instructions for starting to run

  1. We can start organizing a training plan to reach a long-term goal.
  2. Follow the training.
  3. Try to always have a comfortable pace: The first few days it is good to start very slowly, as slowly as possible and then we can gradually regulate that pace. If we pick up and start strong from the beginning, without stopping and without giving little by little, we can get injured and all the effort made will be useless because we will have to start from the beginning and perhaps those injuries are already chronic and for life. So, you have to be especially careful with that.
  4. Always stretch before running to avoid injury.
  5. Go to the doctor and take a good look at yourself, lest the activity is not the most correct for us and we do it and we can get a big scare.

What do you need to start running?

  •  Training plan.
  •  Suitable clothing for running
  •  Sneakers.
  •  Water and isotonic drink.

Tips for getting started with running

  • Don’t leave it. Even if the beginning is very, very hard and you think that you are not good for it, you will see how in a few days, in a few weeks your body will be able to do more and more and you will get it. Don’t persist.
  • Don’t go out and take on the world and avoid injuries because if you get injured, it’s true that you won’t be able to run even if you want to. You’ll have a sequel for your entire life. It’s not a game.
  • Go to the doctor before starting to run to find out whether or not we can do that activity or we are not even going to consider it.

How To Start Gymnastics


Gymnastics is a beautiful sport that requires discipline, perseverance and dedication. It is also a dangerous sport, because in it we are putting almost all the muscles and tendons of the body to the limit, but with care and preparation we can become great athletes in this field.

How To Start Gymnastics

Far from what you think, gymnastics should not be started only from a young age, in reality it is a sport that can be started at any age, it also provides numerous benefits for the body and mind, such as the development of flexibility and mobility, which prevents our muscles from atrophy by not using and training them.

It is also a very economical sport, since you can develop it without having to buy equipment unless you want to complicate the exercises or use equipment.

Follow these steps on how to start practicing gymnastics and start putting them into practice!

What do you need to start gymnastics?

  •  Working on Strength and Flexibility
  •  Using gymnastic equipment such as bars or hoops
  •  Practice in a safe space

Instructions for Starting Gymnastics

  1. To start practicing gymnastics you can choose to do it at home or in a park, following the instructions of tutorials that you can look for on the internet or there are even books with which you can learn to do certain exercises.
    Another option is to sign up for classes, in fact it is the one I recommend, especially at the beginning. Ask in gyms or gymnastics teaching centers, surely there are some classes in which you can start, although it is also possible that you will find the possibility of practicing gymnastics with a trainer all to yourself. Ask about the type of training, the experience the coach has, whether it is team or individual gymnastics, if you are offered the possibility to practice gymnastics because you want to or to participate in competitions, etc.
  2. When starting to practice gymnastics it is important to take into account the space and the environment, safety is the most important thing. The equipment to be used must be safe, in addition, it is important that there are mats (especially at the beginning) and padded walls or with mats.
  3. To begin with, do a training program with your trainer, which takes into account the physical level you have, so that it starts at your level and move forward and intensify from there, because if it starts too intense or too slowly you will get tired and stop.
  4. When you start practicing gymnastics you will start doing exercises on the floor, but you will also be able to do other activities using different equipment such as the balance beam, easel, hoops, etc. Depending on your gender, man or woman you can do some exercises or others, since these exercises require different strength, and the strength that men and women have is also different. I recommend that you try them all and then decide which one you feel most comfortable with and the one you want to exercise the most, if you want to use several pieces of equipment it will be much better when it comes to presenting versatility in the exercises.
  5. At the beginning we told you how important flexibility is in gymnastics, so the first step should be to work on the flexibility of your whole body, not only your legs, which is what you usually exercise the most, but also your whole body, especially your back, since in gymnastics it is fundamental. You can take advantage of your free time or watching TV or listening to music to stretch at home.
  • In addition to flexibility, another important aspect to work on is strength. You may not see very muscular gymnasts, but they are very strong. Strength is important in gymnastics, especially in the aspect of being able to support one’s weight to perform the different activities. Train all the muscles but put special emphasis on the abdominals, biceps, triceps, deltoids, quadriceps or lats. To do this, you can do exercises with weights and also push-ups, pull-ups, etc.
  • As you progress, if your trainer doesn’t change the intensity or exercise routine, let them know and try new turns, new jumps, wheels, somersaults, or even try increasing the level on the equipment you already practice or want to try others.
  • Consistency and hard work are important, not only practicing gymnastic exercises, but also keeping the body strong and flexible.
  • When you’re ready, talk to your coach about entering competitions to advance to a new level.

Tips for getting started with gymnastics

  • Warm-ups and stretching are essential when practicing any sport, but in the case of gymnastics they are even more essential. You need to prepare all your muscles and tendons very well beforehand and train them and push them to the limit.
  • Chalk in sufficient quantity will be important when using the equipment to do the exercises. You’ll slowly get used to it and recognize the right amount for you.
  • If you feel too tired or feel a pull when you do weights, it is better to stop and rest, otherwise you may suffer tears. Gradually increase the weight you take and try to leave good rest times between one workout and another.