Have you ever wondered what functional training exercises and what it include? Personally, I recently heard about this type of training and was not able to quickly characterize it. I think many of you, and even some coaches will give completely different answers to the theme of the street workout. Let’s understand this.
Often functional fitness exercises associated with intense power classes, but really functional training – it’s just the most common exercises aimed at the general physical development …
- Turns torso
The general sense of functional movements – strengthening muscles without risk of injury.
Functional physical fitness
Functional exercise is not limited to simple squats due to its own weight. As you progress, you can also use the fitness bands, fitness balls, weights, barbells, and dumbbells. But before you start loaded, you need to learn how to perform simple exercises with its own weight. To practice functional physical fitness you will need lots of stamina and you can gain that by consuming L-DOPA that enhance physical strength and stamina to a certain extent.
The benefits of functional training
In the first place, to determine advantages of this type of training will be able to newcomers, older people and people undergoing rehabilitation after various injuries. Here are the main advantages of functional exercise:
- Improved posture
- Improved coordination and balance
- Strengthening joints
- The maximum risk of injury is reduced
- The ease and simplicity of implementation
- The work of most muscle groups
- Health effects
Comparison of power and functional training
Strength training – it exercises aimed at a specific muscle group. Bodybuilder presses the bar with more weight, but this is unlikely to be useful to him in everyday life.
Functional training – it is a comprehensive approach to the development of the entire neuromuscular system to be applied to everyday movements.
But do not consider these training individually. To achieve the best results will help the combination of both types of training.
Functional exercises for beginners
The following exercises are the initial step for beginners. As mastering the technique of execution, you can add these exercises to weight resistance exercise equipment, etc.
Squeezing – one of the main functional exercises. Performing push-ups, you train your arms (triceps), pectoral muscles, shoulders and even the press by holding the body in a straight line.
When you always keep your body in a straight line, do not lower the living and do not lift the buttocks. If it is difficult to do push-ups in a horizontal position, start with push-ups from the wall. Do not try to be wrung out quickly. It is better to slowly but correctly and concentrated.
What do you think what the most effective exercise for the lower body? That’s right – squats. They develop the glutes, quadriceps and thigh muscles. Squats are not as simple as they seem. Even with a regular squat, you can damage the knee joints. Therefore, pay attention to your knees during squats did not go beyond the toes.
Since squats take functional training is one of the first places, respectively, and the technique of to be at the right level. Examine the movement with its own weight and then it will be used in further complications.
3. Lunges forward
Lunges and squats as well as focus on the development of the lower body. Nothing complicated about them. From a standing position (hands on the belt), perform a deep lunge forward with one foot, then the other leg. You cannot walk, but instead keep the attack for some time. Unlike performing squats lunges using your own weight is much more difficult, but if you do this can take a few dumbbells in your hands and walk with them.
4. The body of revolution
Turns torso allow strengthening the lower back and oblique. Turns torso can be performed with hands on the waist or use additional resistance. Resistance can be created using elastic fitness tape, securing it for any hook (for example, the door handle). The rotation or turning of the trunk can be used as recreational functional training.
5. Pull-ups on a bar
Finally, pull-ups. One of the most difficult functional exercises using your own body weight. But the difficulty is bearing fruit. Pull-ups great develop the longissimus and biceps (reverse grip pull-ups). If you find it difficult to catch up, ask someone to help push lightly around the waist, or use a special trainer in the gym, but the trainer will no longer be a functional load.
As you can see, nothing complicated, but there are much more (for example, in these exercises with a rope), but they require you to proper technique, patience, and a complete physical and moral impact, which almost no one… not a weakling who cannot catch up, but the one who does not dare to do it.