Spoty: exercises and proper form

You walk into the gym, pick up dumbbells and suddenly cannot remember how a deadlift should look. Asking feels awkward, and a technique mistake can end in injury. Spoty answers questions like that right in Telegram. 💪

It is a simple mini app with a reference of exercises by muscle group: chest, legs, back, shoulders, arms and more. Each exercise comes with notes on how to do it right and how not to.

Pick a muscle, see the technique

The structure is straightforward. You open the group you need, choose a movement and read the instructions. No long courses or sign-ups just to learn how to squat.

• Chest, back, shoulders: basic presses and pulls for the upper body.
• Legs: squats, lunges and other movements for the lower body.
• Arms: biceps and triceps exercises.

The reference is always in your pocket: take out the phone between sets and check. 📱

Right way and wrong way, side by side

The app's main feature is that each exercise shows the correct execution and the typical mistake. That beats plain descriptions, because the eye catches the difference.

Beginners need such comparisons most. A rounded lower back in a row or knees caving in during a squat are not obvious at first, and the consequences arrive later.

Training more safely

Even a good reference does not replace listening to your body. A few rules that work with any program:

1. Start light and polish the movement, then add load.
2. Warm up for five to ten minutes before the main work.
3. If you feel sharp pain, stop. That is not the kind of pain to push through.
4. Do not rush progress: technique first, kilograms second.

Building your first workout

To begin, one exercise for each large group is enough: something for chest, back, legs and shoulders. Three sets of 8 to 12 reps. That covers the whole body in a single session.

After a few weeks, add exercises for individual muscles, arms or core. The app shows how to perform them. 🏋️

Rest is part of training

Muscles grow during recovery, not in the gym. Give each group a day or two before the next load, sleep enough and drink water.

If you train three times a week, alternate upper and lower body. That way every group gets time to recover. 😴

Who it is for

It fits people who just joined a gym, return after a break or train at home. Advanced lifters find the reference handy for refreshing the technique of a rarely used exercise.

If you have an illness or an old injury, discuss the load with a doctor or coach first. A universal instruction does not account for every individual detail. ⚠️

If the app will not open

Restart the mini app through the bot and check your connection. A good habit: save the exercise names from your program in your notes, so they stay at hand even without a signal.