Functional exercises are those that work all muscles at the same time, unlike in strength training, in which groups of muscles are worked in isolation. In this way, functional exercises improve body awareness, motor coordination, agility, balance and muscle strength.
Functional training can be done by all people, provided they are accompanied by a physical education professional. This type of training is dynamic and involves various muscle groups, which promotes better fitness and increased muscle strength and strength. Discover other benefits of functional training.
- Functional exercises are mainly performed using the weight of the body itself.
- But the exercises can also be performed using certain accessories.
- Such as dumbbells.
- Elastics.
- Pulleys.
- Kettlebells.
- Swiss balls.
- Among others.
- Which are simple and economical.
It is important that the functional circuit is determined by the professional according to the characteristics and objectives of the person. Examples of functional exercises include:
The squat is an excellent exercise not only to strengthen the trunk, but also to work the lower limbs and can be performed with your own body weight or with dumbbells.
For the squat to succeed, it is important to place your feet forward and wide shoulders and, if necessary, hold the dumbbell in front of your body. Then contract your abdomen, bend down, and return to the starting position. This movement should be repeated for as long as the instructor indicates.
This exercise is done using the Russian weight and completes the squat, as it helps to develop the extension of ankles, knees and hips.
To perform this exercise, you must hold the Russian weight in your right hand and flex your knees slightly. Then push your body so that the Russian weight is at shoulder level and your knees extended, then lower the Russian weight on the same path.
Because functional training is dynamic, it is often recommended that when the Russian weight returns to the initial position, the person moves it with the other hand, being able to work on both sides during the same series.
This exercise helps to give stability to the trunk and shoulders and can be done with a dumbbell or bar, for example.
The realization of this exercise is simple, just place the dumbbells or bar at the height of the shoulders and develop even above the head, and the movement should be repeated for as long as the instructor indicates.
The board is an excellent exercise to ensure the stability of the shoulder and the stiffness of the trunk, which corresponds to the muscles of the abdominal, lumbar and pelvic region that guarantee the stability of the spine.
To make the board, simply press your hands or elbows and soles of your feet on the ground and hold the position for the time recommended by the instructor.
This exercise promotes greater central strength and promotes fitness, often integrated into functional circuits.
The exercise of the naval rope is simple and the person must hold the ends of the rope, contract the abdomen and, with semi-flexed knees, move the hands up and down, alternately, to form waves.
Unilateral stiffness can also be included in functional training, as it allows to work the back of the leg, in addition to also activating the lumbar and abdominal muscles, since it is necessary to remain stable to perform the movement.
This exercise can be performed with a Russian dumbbell or weight, which must be held in front of the body with one hand. Then, the leg corresponds to the hand whose weight must be attached to the ground and the other leg must be suspended in the air during movement, which consists of lowering the load to the foot and then returning to the initial position, it is important to keep the back straight and the abdominal muscles activated.
In the case of this exercise, the instructor may indicate maximum repetitions during the predetermined time and do so later with the other leg, or it may include another functional exercise between one leg and the other.
The burpee is a simple and very complete exercise that works on the cardiorespiratory capacity of the person, being able to be included in a functional training to increase the heart rate and promote caloric expenditure.
The movement of the burpee consists mainly of lying down and getting up quickly. That is, to perform the movement, the person must throw his feet back while pressing his hands on the ground, to lie down completely. Then, make the reverse move to lift, so you have to pull your legs and lift off the ground, taking a small leap and stretching your arms upwards.
It is important that the person keeps up when making the burpees, paying attention to the quality of the movement.
To perform the triceps exercise on the TRX it is important to adjust the tape according to the difficulty indicated by the instructor and hold the tape above the head. Then stretch and flex your arms, performing repetitions according to the orientation of the cane.
The TRX is a very versatile equipment, which can be included in functional training in several ways, increasing the difficulty of performing the movement and guaranteeing various benefits. Learn more about TRX.
While most functional exercises activate the abdomen, it’s also interesting to make the abdomen work this muscle more isolatedly. Therefore, the instructor may instruct you to make side, supra, or lower seat adjustments depending on the purpose of the training.
One type of abdomen often indicated is the entire abdomen, in which the person must lie on the ground and flex the legs, so that the soles of the feet touch or the knees are jointd and the feet fixed to the ground. Then you have to get up completely on the ground and control the return to the initial position, performing this movement according to the orientation of the instructor.