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

Functional training is a very popular term in our time, which is widely used in such active areas as sports and fitness. Often this type of training involves work that constantly requires movement. Doing physical exercises of this type, a person trains all the muscles of the body that are involved in ordinary life. Classes in gyms, so bored with sportsmen and adherents of a healthy lifestyle, are mainly aimed at the load of certain muscle groups. Functional training is the training of muscles throughout the body. Movement during the exercises can vary in complexity, depending on the purpose of the particular activity. People who use functional training have the ability to learn new skills faster than others.

The essence of the method

The program of functional training emphasizes the development of the movements that are necessary for every person in the course of his everyday life. Although, from the very beginning of the appearance of the functional training, it was used only by professional sportsmen. For example, a specially designed set of exercises gave sprinters the opportunity to make a good starting push, skaters and skaters - a confident step and a sense of balance. Pilates is traditionally considered one of the precursors of a functional training.

What is the use of training?

Functional training is an exercise that is aimed at improving the physical condition of muscle stabilizers. They are located deep in the human musculature system and perform a very important function: they keep the body in various positions. These exercises will help to create a sense of balance, increase flexibility, give confidence in movement and improve coordination of movements and control over them. This kind of physical activity develops in the person dexterity and grace, multiplies endurance of an organism and a body, adds forces. Some coaches say that functional exercises can have even a curative effect. For example, with the help of such exercises you can get rid of scoliosis, prevent the development of dangerous osteochondrosis, and be cured of headaches.

Program

To become a mobile and hardy athlete will help the functional training. The exercises from which it consists are divided into three main parts. This complex is intended for athletes who are at an average level of physical fitness.

Warm-up - stage one

Before the start of the main exercises, you must perform a warm-up. First of all, you need to perform jumps: in place, forward-backward, 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 ankles and give the person the tone and mood that the subsequent training requires. Functional training also consists of twenty push-ups, ten of which must be performed with a wide placement of hands. Exercising this exercise increases the load on the pectoral muscles, triceps and deltoid muscle. All the other muscles of the person during this lesson will receive a static load, and the shoulder and elbow joints will warm up.

Warm-up - stage two

It is necessary to carry out the approach of squats by a factor of twenty, ten of which must be performed with a wide setting of the legs. Thus, the joints of the knees and the hip part are kneaded. During exercise almost all muscles of legs and muscles of a loin are involved. After this fifteen times, lifting on the socks is performed. To relax the muscles of the legs a little, you need to do a circular motion with your knees. Next, there is a stretch: the attacks 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 the position of lying down with his back down. Both hands rise. This helps the statistical work of all the muscles of the body.

Exercises to increase agility

Becoming a more dexterous person will be helped by functional training. Exercises at this stage of training will make the athlete flexible and fast. Runs are performed first. Running should be about two hundred meters at high speed. Then you need to do side jumps. They are performed diagonally in the amount of forty times on each side. After every ten jumps you need to make a breather for ten seconds. After this exercise, you need to jump onto the ascent or onto the platform using the previous lesson method.

Power part of the training

The last stage is a functional strength training. The first exercise of this block is squats, preferably with dumbbells. Three approaches are implemented ten times each. Thus, the muscles of the legs swing, the rest - work statically. After this, it is important to press the dumbbells in the standing position. There is a load on deltoid muscles. All the exercises in this block should be carried out in the same way as the first: three approaches ten times. Next on the line is a deadlift with dumbbells, where the muscles of the back are mainly involved. After that - pull-ups. They put emphasis on the operation of the widest dorsal muscles. The last exercise of the power unit is the twisting of the legs or high lifting. During training, it is important to remember that in all movements, the effort is inhaled, and with relaxation - exhalation. Complete this complex can work on the cardio for ten minutes, slowly reducing the load. After this, you have to lie down and let all muscles completely relax.

Functional exercises - the way to a healthy and beautiful body

Simulation of everyday movements - this is what functional training involves. Training programs can be diverse and use different equipment. Not only ordinary simulators will be needed for the athlete, but also shock absorbers, balls, traction items. Thus, during training, muscles move the most suitable for them physiological way. This leads to the fact that a strong tension in the joints disappears, the load on the spine decreases, and the probability of injury is practically reduced to zero. Since functional exercises can be very diverse, it is not difficult to make an individual training plan . Functional training is the best way for all those who want to find a beautiful, healthy and fit body, while not overloading and not overloading their body and the muscular system.