Functional exercises are those that work all muscles at the same time, unlike muscle exercises, because muscle groups develop in isolation, in this way functional exercises improve body coherence, motor coordination, agility, balance and muscle strength.
Functional training can be done by all people, provided they are accompanied by a physical education professional or a personal trainer. This type of training is dynamic and involves several muscle groups.
- Functional exercises are performed mainly with the use of body weight.
- However.
- They can also be performed using certain accessories such as: dumbbells.
- Elastics.
- Pulleys.
- Russian weights.
- Suede balls.
- Among others; that simple and inexpensive.
- It is important that the functional circuit is determined by the professional based on the characteristics of the person and the objectives.
- Examples of functional exercises include:.
The seats are an excellent floor exercise to strengthen the trunk, but also to work the lower limbs, and can be performed using the right weight or body.
For the seat to work properly, it is important to place the parts to the right of the leg thickness and, if necessary, hold the man in front of the body. Then contract the abdomen, bend down and return, to the original position. This movement should be repeated for as long as the instructor indicates.
This exercise is performed using the Russian balloon and completes the seats, helping to develop the extension of the slides, wheels and belt.
To perform this exercise, it is necessary to hold the hard ball with the right hand and slightly flex the wheels, then to give the body a push so that the Russian ball is placed at the height of the men and extend the wheels and lower the ball following the same path.
Due to the fact that functional training is dynamic, it is often recommended that when the Russian ball returns to the original position, the person is on the other side, able to work on the sides during the same series.
This exercise provides stability to the trunk and men and can be done with one hand or a bar, for example.
The exercise of this exercise is simple, just place the men on the bar at the height of the men and lift it above the head, so it should be repeated during the time indicated by the instructor.
The board is an excellent exercise to ensure leg stability and trunk stiffness, which corresponds to the muscles of the abdominal, lumbar and pelvic regions and ensures the stability of the spine.
To make the board, simply rest your hands and feet on the ground and maintain the position for the time recommended by the instructor.
This exercise promotes an increase in trunk strength and promotes fitness, although it is sometimes incorporated into functional circuits.
The exercise of the body is simple, the person must hold the body parts, contract the abdomen and, with the wheel semi-res, move the hands up and down alternately to form waves.
Leg weight can also be included in functional training, which allows the back of the leg to work, as well as activating the lumbar musculature and abdominal area, once it is necessary to maintain balance to perform the movement.
This exercise can be done with heavy weights or with a hard ball, which should only be held with one hand, the hand with the weight should be the same as the leg remains on the ground, the other leg should remain in the air during exercise. movement, which consists of losing weight in the direction of the position and returning to the starting position. It is important to keep your abdominal muscles straight and tense.
In the case of this exercise, the instructor can indicate the realization of the maximum repetitions during the predetermined time and later with the other leg, the person can include another functional exercise between one leg and another.
Burpee is a very comprehensive exercise that acts on a person’s cardiorespiratory ability, and could be included in a functional training to increase heart rate, promoting caloric spending and weight loss.
The movement of the burpee consists essentially of getting up and getting up quickly, to decide, perform the movement, the person must rest his hands on the floor and collect the pieces to get used to it completely, then the movement must be made differently from Get up, so you have to recover your legs and get up from the ground, taking a little leap and stretching your arms over the cliff.
It is important that the person keeps up with the burpees, paying attention to the quality of the movement.
To perform tricep exercise on the TRX, it is important to adjust the strap according to the difficulty indicated by the instructor and rest the strap on the head. Then you have to stretch and flex your arms, doing tests according to the tips. of the apprentice.
The TRX is a very versatile equipment, which can be included in functional training in various ways, increasing movement difficulty and guaranteeing various benefits.
Even most functional exercises that activate the abdomen are also interesting for the abs to work worse this muscle, so the instructor might be indicated to perform lateral abs, above the lower ones depending on the goal of the workout.
The type of abs indicated for the complete abs, since the person has to lean on the desk and flex the legs, so that the feet of the plants touch what the wheels are together and the feet are fixed to the ground. . The person must then fully rise from the ground and control the return to the initial position, making this movement according to the instructor’s guidance.