Functional training is a very popular term nowadays, which is widely used in such active areas of activity as sports and fitness. Often this type of training involves work that constantly requires movement. By doing this type of exercise , a person trains all the muscles of the body that are involved in ordinary life. Classes in gyms, so boring athletes and adherents of a healthy lifestyle, are mainly aimed at the load of certain muscle groups. Functional training is the development of muscles throughout the body. Movement during exercise may vary in level of difficulty, which depends on the purpose of a particular lesson. People using functional training have the ability to learn new skills more quickly than others.
The essence of the method
The functional training program focuses on practicing the movements that each person needs during his everyday life. Although, from the very beginning of the appearance of functional training, it was used only by professional athletes. For example, a specially designed set of exercises gave sprinters the opportunity to make a good start push, for skaters and skaters - a confident step and a sense of balance. Pilates is traditionally considered one of the forerunners of functional training.
What is the use of training?
Functional training - these are exercises that are aimed at improving the physical condition of muscle stabilizers. They are located deep in the human musculature and perform a very important function: they hold the body in various positions. These workouts will help build a sense of balance, increase flexibility, give confidence in movement and improve coordination and control of movements . This type of physical activity develops dexterity and grace in a person, increases the endurance of the body and body, adds strength. Some trainers say that functional exercises can even have a healing effect. For example, with the help of such exercises, you can get rid of scoliosis, prevent the development of dangerous osteochondrosis, and cure headaches.
Program
Functional training will help to become a mobile and hardy athlete. The exercises of which it consists are divided into three main parts. This complex is designed for athletes who are at an average level of physical fitness.
Warm up - stage one
Before starting the main exercises, you must perform a warm-up. First of all, it is necessary to perform jumps: in place, back and forth, from foot to foot, from side to side. Each such approach should contain twenty jumps. This exercise will help warm up the muscles of the ankle joints and give the person the tone and mood that a subsequent training requires. Functional training also consists of twenty push-ups, ten of which must be performed with a wide spread of arms. Performing this exercise increases the load on the pectoral muscles, triceps and deltoid muscle. All other human muscles during this session will receive a static load, and the shoulder and elbow joints warm up.
Warm up - stage two
It is necessary to perform the approach of squats in the amount of twenty times, ten of which should be performed with a wide setting of the legs. Thus, the joints of the knees and hips are flexed. During the exercise, almost all the muscles of the legs and muscles of the lower back are involved. After that, fifteen times the rise to the socks. To relax the muscles of the legs a little, it is necessary to do circular movements with the knees. Then there is a stretch: lunges are made on each leg ten times. The final exercise in the warm-up is the bar. It is done within fifteen seconds. The person should be in a stop position with his back to the bottom. Both hands rise. This helps the statistical work of all the muscles of the body.
Dexterity Exercises
Functional training will help a person become more nimble. Exercises at this stage of training will make the athlete flexible and quick. Running is done first. You should run about two hundred meters at high speed. Next, do side jumps. They are performed diagonally in the amount of forty times on each side. Every ten jumps you need to take a break for ten seconds. After this exercise, you must perform jumping on a lift or on a platform according to the method of the previous lesson.
Power part of training
The last stage is a functional strength training. The first exercise of this block is squats, preferably with dumbbells. Three approaches are performed ten times each. Thus, the leg muscles swing, the rest work statically. After that, it is important to do a dumbbell bench press in a standing position. There is a load on the deltoid muscles. All exercises in this block should be performed as the first: three approaches ten times each. Next in line is a deadlift with dumbbells, where the back muscles are mainly involved. After that - pull-ups. They put emphasis on the work of the broadest spinal muscles. The last exercise of the power block is twisting the legs or high rise. During training, it is important to remember that in all movements an effort is taken to inhale, and when relaxing, exhale. This complex can be completed by working on a cardio simulator for ten minutes, slowly reducing the load. After this, you need to lie down and let all the muscles relax completely.
Functional exercises - the path to a healthy and beautiful body
Imitation of everyday movements is what functional training encompasses. Training programs can be varied and use different equipment. The athlete will need not only ordinary simulators, but also shock absorbers, balls, and traction objects. Thus, during training, the muscles move in the most appropriate physiological way for them. This leads to the fact that the strong tension in the joints disappears, the load on the spine decreases, and the likelihood of injuries is practically reduced to zero. Since functional exercises can be very diverse, it’s not difficult to draw up an individual training plan. Functional training is the best way for all those who seek to find a beautiful, healthy and toned body, while not overloading and not overstressing their body and muscle system.