Functional training is a... Functional training: exercises and features

Functional exercise – this is a very popular term nowadays, which is widely used in such active fields as sports and fitness. Often this type of training involves a job that requires constant movement. Making exercise of this type, people trains all the muscles of the body that are involved in everyday life. Classes in gyms, as bored athletes and followers of a healthy lifestyle, mainly for loading of certain muscle groups. Functional training – working out muscles throughout the body. Movement during exercise can vary in terms of complexity, depending on the application specific classes. People are using functional training, have the ability to learn quickly new skills than others.

The method

The Program of functional training focuses on practicing movements that are required for each person in the course of everyday life. Although, from the very beginning of the emergence of functional training, it was used only by sportsmen-professionals. For example, a specially designed set of exercises gave the sprinters the opportunity to make a good initial push, skaters and figure skaters-stride and balance. Pilates is traditionally considered a precursor of functional training.

What are the benefits of exercise?

Functional exercise – these are exercises which are aimed at improving the physical condition of stabilizing muscles. They are located deep in the muscle system of man and perform a very important function: keep body in various positions. These exercises will help to create a sense of balance, increase flexibility, give confidence and improve coordination and control. This kind of physical exercise develops agility and grace, increase stamina and body adds strength. Some coaches say that functional exercises can even have curative effects. For example, using these classes you can get rid of the scoliosis, prevent the development of dangerous disease, to cure headaches.

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Program

To Become active and endurance athlete will help functional exercise. Exercises, of which it is composed, is divided into three main parts. This complex is designed for athletes who are at an average fitness level.

Warm-up – the first stage

Before starting the main exercises you need to perform the workout. You first need to perform jumps: on the spot, back and forth from foot to foot, from side to side. Each such approach should contain twenty jumps. This exercise will help to warm up the muscles of the ankles and bring the tone and mood, which requires further training. Functional training consists of twenty push UPS, ten of which must be completed with a wide placement of the hands. This exercise increases the load on the pectoral muscles, triceps and deltoid. All the other muscles in this lesson, you will receive the static load and the shoulder and elbow joints warmed up.

Warm-up – step two

You Must set the number of sit-UPS twenty times, ten of which must be completed with a broad statement of the feet. So, warm up the knee joints and the hip part. In the course of exercises involve almost all the muscles of the legs and the muscles of the lower back. After this fifteen times is lifting on tiptoe. In order to relax the muscles of the legs, it is necessary to do circular movements with your knees. Next is stretching: done lunges on each leg ten times. The final exercise in the warm-up – a plank. It is done within fifteen seconds. People must be in position down on the floor with your back downwards. Both hands raised. This helps the statistical work of all muscles of the body.

Exercises to improve agility

A person to Become more agile will help functional exercise. Exercises at this stage of training will make the athlete flexible and fast. First there is a run. Should run about one hundred yards at high speed. Next you need to do side jumps. They run diagonally in the amount of forty times on each side. Every ten jumps you have to make a break for ten seconds. After this exercise, you must perform the jumping on the lift or on the platform according to the method of the previous lesson.

The Power part of the training

The Last step – functional strength training. The first exercise of this unit – squats, preferably with dumbbells. Performed three sets of ten times each. Thus, swinging of the leg muscles, the other – work statically. After that, it is important to do a dumbbell bench press in a standing position. The load is applied on the deltoid muscle. Allthe exercises in this unit must be performed as the first: three sets of ten times. Next – deadlifts with dumbbells, which mainly involves muscles of the back. Then – pull-UPS. They focus on the work of the widest back muscles. The last exercise of the power of the bloc – the twisting of the feet or a high instep. During training it is important to remember that all the movements in the effort to inhale, and if relaxing-exhalation. Complete this set can work on cardio for ten minutes, slowly reducing the load. After this you should lie down and let all the muscles fully relax.

Functional exercises – the path to a healthy and beautiful body

Imitation of daily movements – that embodies functional training. Training programs can be diverse and use different equipment. Not just ordinary trainers will need to the athlete, but also shock, balls, traction items. Thus, during the training, muscles are moving that best meets their physiological way. This leads to the fact that the strong tension in the joints disappears, the load on the spine is reduced and the likelihood of injury is practically zero. Because functional exercises can be very diverse, individual plan of training will not be difficult. Functional exercise-this is the best way for all those who aspire to attain beautiful, healthy and toned body, while not peligrosas not perenapravit your body and muscular system.