Functional Fitness Training: What is it and how to do it | XpertsReviews.com

In addition to weight loss, what we told you that there is a training that allows you to more easily do daily tasks, such as grocery raising or climbing stairs? It is a functional training for you. The exercise regime that is part of the training imitates real movements and works to improve strength, balance, flexibility and endurance. This training and its exercises focus on several muscle groups at the same time, and what you get is a complete body training. Not only is it ideal for your basic strength, but it also reduces the risk of injury. How to start starting? Discover.

What is functional training in physical condition?

The functional training of physical condition implies exercises that prepare your body for real movements that you could do at home, at work or in sport. “He combines exercises that engage several muscle groups with various elements of strength, endurance, flexibility and balance,” explains Dhruva Sivakumar, fitness expert. A study published in the journal Borders in sports and working life have noted that the functional training of physical condition must develop the competence of people in various fields, in particular aerobic, strength, endurance of body weight, body weight skills and power.

Unlike traditional training which focuses on specific muscles, functional training focuses on movements that improve global functional force. These exercises generally involve the use of your body weight or your free weight for multi-platform movements such as squats, slots and lifting earth.

Advantages of functional fitness training

Functional training in physical condition can help you in many ways. Here are some reasons to practice it:

1. Improves activities of daily life

Functional training of physical condition improves your ability to perform daily tasks effectively and effortlessly. It helps develop muscle memory for common movements such as flexion, damage and lifting. Thus, reducing the risk of injury and helping you manage physical requests. A study published in the journal Geriatric nursing Observed that balance, approach and mobility have improved considerably after functional training in exercise in the elderly.

2. Strengthens the nucleus and stability

Functional fitness training exercises often force you to stabilize your body while you are doing movements. This helps strengthen your central complex, including deep stabilizing muscles, while improving your posture. A study published in the journal Borders in physiology declares that functional training of physical condition has a significant impact on speed, muscle strength, power, balance and agility. Training also builds a solid base for all other physical activities.

3. Increases flexibility and mobility

When it comes to becoming more flexible, functional fitness training can help. Exercises often incorporate dynamic stretching and complete movement exercises. Mobility exercises are the most common element of functional training, indicates this study, published in the journal European examination of aging and physical activity. It reduces stiffness and prevents injuries linked to the joint by strengthening the support muscles. Increased flexibility can cause better posture, reduction in the risk of injury and improving the overall effectiveness of movement.

4. Improves neuromuscular coordination

Functional training improves a low neurotrophic factor derived from the brain (BDNF), factors responsible for memory and learning, which directly affects the health of neurons and brain function, indicates this study, published in the journal Physiology and behavior. Training helps communication between your brain and muscles. Therefore, your reaction time as well as the balance in unexpected situations are improved.

5. Had several muscle groups

The movements of the functional training of the physical condition are mainly exercises which involve several muscle groups to perform together, in different movement planes. They aim to improve strength, coordination, balance and mobility in a manner transferable to daily activities or sports, explains Sivakumar.

11 Functional fitness training exercises

Here are some easy functional fitness training exercises, with full steps that will make you healthy and strong:

1. Squats

• Stay with your shoulder width feet.
• Lower your body by folding your knees and hips, keeping your back straight.
• Go as low as possible while keeping your knees online with your toes.
• Push your heels to return to the starting position.

2. Mélicine wood chop

• Stand with the feet of the shoulder width
• Hold a medicine ball at the hip on one side
• Run your chest while lifting the ball diagonally on your body
• End with the ball over the opposite shoulder
• Check the movement down to the starting position
• Maintain the basic commitment throughout
• Complete all the rehearsals on one side before changing

3. Bounges

• Stand up, then go ahead with a leg.
• Lower your hips until the two knees are bent at approximately a 90 -degree angle.
• Make sure your front knee is directly above your ankle.
• Push up the starting position and repeat on the other side.

4. According to the lifts of earth

• Stay with your feet with the width of the hip, holding a weight in front of you.
• Cut your hips and lower the weight to the floor, keeping your back flat.
• Drive your heels to return to the starting position.

5. Bear crawl steps

• Start hands and knees
• Lift the knees slightly from the ground
• Maintain a neutral spine and a committed nucleus
• Advance by moving the hand and the opposite foot simultaneously
• Keep the hip level and parallel to the ground
• Back upside down using the same pattern
• Maintain controlled breathing throughout

6. PUSH-UPS

• Start in a board position with the width of the hand shoulders.
• Lower your body until your chest almost touches the floor.
• Return to the starting position, keeping your body straight everywhere.

7. Pull-up

• Wait the bar with an over-grow handle, slightly wider than the shoulder width.
• Tighten your kernel to stabilize your body and avoid swinging yourself.
• Pull your chin over the bar, leading with your chest and tightening your shoulder blades together.
• Lower yourself slowly and completely spread your arms down.
• Repeat the desired number of rehearsals.

8. Farmers’ walks

• Select appropriate dumbbells or kettles
• Stay standing with weights on your sides, straight arms
• Engage your nucleus and maintain an appropriate posture
• Advance with controlled steps, keeping the level of the shoulders
• Take short and deliberate measures while maintaining a good posture
• Walk for the distance or time prescribed
• Place weights with control

9. Russian twists

• Sit down with the folded and flat knees, leaning slightly back at a 45 ° angle
• Tighten your basic muscles to maintain stability
• Run your chest to the right, bringing your hands or your weight next to your hip
• Back to the center and turn left
• Repeat the desired number of rehearsals, keeping the controlled movement

10.

• Start in a push-up position, but rest on your forearms instead of your hands.
• Keep your body straight from head to heels.
• Hold the position as long as you can, maintain a tight nucleus.

11. Swings Kettlebell

• Hold on with your feet a little wider than the width of the shoulders, holding a kettlebell with both hands.
• Cut your hips and swing the kettlebell between your legs.
• Advance your hips to swing the kettlebell to the shoulder height, then let it go back.

What to remember by doing a functional fitness training?

Although functional training in physical condition can help you in many ways, it must be done correctly.

Risks related to functional training of physical condition

Here are some of the potential risks of training that must be kept in mind:

• Bad form or technical can cause tensions or injuries, especially in the lower back and the joints. It is essential to start with light weights and improve your shape before progressing.
• Performing an exercise on several occasions can lead to injuries to overuse. To avoid this, you can incorporate a variety of drive.
• Make sure the exercises are suitable for your level of physical condition and consider alternatives with low impact if necessary.
• Incorrect respiratory patterns can cause stunning or high blood pressure. If necessary, take the help of an instructor to learn forms and strategies.

Functional training of physical condition is a training approach that has exercises that imitate real movements. These often help improve strength, endurance, flexibility and balance. In addition, unlike other traditional exercises, functional training focuses on compound movements such as squats, slots and lifting earth, which involve several muscle groups at the same time.