Are you dreaming of visible, sculpted core muscles? To get there, you should introduce a properly developed ABS workout into your training routine – we've known for quite a while now that ordinary crunches
Activity zone 4F
In this zone, your heart rate rises at the mere thought of the next workout. You'll find the best ways to exercise effectively, discover new disciplines, and choose an outfit that suits your needs. We'll also guide you through the clothing care process and advise what to buy for enthusiasts of various sports. Our blog is a guide for everyone who wants to feel motivation 4 times more!
Blog about sport and training
Published: 3/26/2026💡 Tips|🤸 Training plans Exercises for seniors – a safeway to improve your fitness every day
Adulthood does not necessarily mean giving up physical activity. Quite the opposite! At this stage, sensible and regular movement becomes the best investment in everyday independence and well-being. Proper
Read more- Published: 3/19/2026💡 Tips|✨ Lifestyle
What should you wear when it’s cold in the morning but warm later on?
It may seem sunny, yet still chilly? The weather in Poland, especially during transitional seasons, is constantly changing. If you’re standing in front of your wardrobe wondering how to dress for 15 degrees
Read more - Published: 3/16/2026🚶 Trekking|👕 4F Collections
Technologies in trekking clothing – the new 4F spring-summer 2026 collection
There are places where you rediscover balance. Where breathing becomes deeper and thoughts become simpler. The new 4F trekking collection for women and men was created for those who want more – more space,
Read more - Published: 3/9/2026🏋 Fitness|🤸 Training plans
Calf exercises that really work – training at home and at the gym
Do you struggle with your calves even though you never skip leg workouts? Choose calf exercises that really work. Discover the best calf exercises at home and at the gym and create a 4-week training plan
Read more - Published: 3/6/2026✨ Lifestyle|👕 4F Collections
Bloom Mode – blossom at your own pace
Growth doesn’t always mean speed. Sometimes it is mindfulness. Sometimes regeneration. Sometimes a calm breath between one movement and the next. The new Bloom Mode collection by 4F was inspired by the balance
Read more - Published: 3/2/2026🚴 Cycling
How to dress for winter cycling – a practical guide
Winter can surprise you with snow and cold weather. Winter conditions are a demanding test for cyclists, but choosing the right clothing ensures that no weather is unsuitable for cycling. In this article,
Read more - Published: 2/27/2026🚶 Trekking|✨ Lifestyle|👕 4F Collections
Nature's Trail - the adventure begins where the asphalt ends
There are places where silence sounds different. Where the pace is set by the rhythm of your steps, and direction – by the line of the horizon. The Nature’s Trail collection by 4F is a tribute to unexplored
Read more - Published: 2/25/2026🧒 For children|👕 4F Collections
Move Outside - go outside, breathe, discover. The new 4F collection for girls
The best ideas are born outdoors. In the park after school, on a cycling route, during a weekend trip out of town. The Move Outside collection by 4F was created for girls who love movement, energy and
Read more - Published: 2/23/2026🏂 Winter sports|🧒 For children
How to dress a child for skiing? Clothing with the Grow-up system
Do you want your child to have fun on the slopes without the risk of getting wet and catching a chill? In this article we’ll show you how to dress a child for skiing – from clothing that grows with your
Read more - Published: 2/20/2026🧒 For children|👕 4F Collections
4F Enjoy the Outdoors – adventure begins outside
The best stories begin beyond the walls of home. On a forest trail, by the lake, in the mountains or in the backyard, where every day can turn into a small expedition. The Enjoy the Outdoors collection by
Read more - Published: 2/19/2026👕 4F Collections
New yoga and pilates collection – comfort, calm and movement in your rhythm
January is often associated with pressure, New Year’s resolutions and comparing yourself to others. Yet yoga and pilates are something entirely different – they are practices that teach mindfulness, patience
Read more - Published: 2/18/2026🏂 Winter sports|📈 Rankings
TOP 5 4F ski jackets – ranking of men's ski jackets
Changing weather conditions, long hours on the slopes and intense riding can put your gear to the test. A good ski jacket is not only about protection against snow and wind, but also about thermal comfort,
Read more - Published: 2/12/2026🏂 Winter sports
Where to go skiing in Europe? Top 10 European ski slopes
Where to ski in Europe in 2026? From Alpine giants to Slovak gems close to Poland. Discover our ranking of the most exciting ski resorts in Europe and choose the best destination for the upcoming season.
Read more - Published: 2/9/2026🎁 Gift guides
Valentine's Day gifts for her and for him
Every day is a good opportunity to celebrate love, but on 14 February it’s worth creating an unforgettable atmosphere and a unique gift. Don’t know which Valentine’s present to choose to surprise and move
Read more - Published: 2/9/2026🧒 For children|👕 4F Collections
Joy Motion – the collection for girls who feel movement
Movement is joy. It is lightness, energy and the freedom of self‑expression. Every training session, each routine and every smooth gesture is a way to show your own strength and passion. Our new girls’ collection
Read more - Published: 2/9/2026🧒 For children|👕 4F Collections
Game On – the new collection for boys that plays all out
The court isn’t just a place of rivalry – it’s a space where character, passion and confidence are born. Every match, every training session, every throw is a step toward becoming a better player. Our new
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Popular on the blog
- 💡 Tips|🏋 Fitness
8 at-home exercises for perfectly sculpted ABS
Are you dreaming of visible, sculpted core muscles? To get there, you should introduce a properly developed ABS workout into your training routine – we've known for quite a while now that ordinary crunches
- 💡 Tips|🏋 Fitness
Water retention in the body and training - how to avoid retention
Do you train regularly, eat meals of calorie content that should lead to a gradual weight loss, and still your scale shows the same result? You increase the intensity and the frequency of your trainings,
- 💡 Tips|🏂 Winter sports|🔬 Technologies
How to choose a ski/snowboard jacket?
Before heading off to enjoy winter break, many of us wonder which ski jackets will be the best and which particular model will ensure thermal comfort and desired breathability. Sometimes we wonder whether
- 💡 Tips|🤸 Training plans
Exercises for seniors – a safeway to improve your fitness every day
Adulthood does not necessarily mean giving up physical activity. Quite the opposite! At this stage, sensible and regular movement becomes the best investment in everyday independence and well-being. Proper