- Functional training - how to exercise?
- Functional training - exercise 1. Squats with a medicine ball
- Functional training - exercise 2. Climbing stairs with dumbbells
- Functional training - exercise 3. Lifting and lowering the medicine ball diagonally
- Functional training - exercise 4. Dumbbell lift with knee lift
- Functional training - exercise 5. Twists of the torso with carrying a medicine ball
- Functional training - exercise 6. Plank alternately with lowering and lifting the hips
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Exercises in functional training are based on imitating the movements we perform every day. Thanks to this, functional training increases strength and improves coordination. Here are 6 examples of exercises with equipment that will strengthen the body and reduce the risk of overstrain and injuries in everyday activities.
Exercisesinfunctional trainingconsist in performing complex movements, i.e. involving several groups of muscles at the same time. Such cooperation between individual muscles occurs when performing activities known to us from everyday life, such as lifting children, getting out of bed or climbing stairs. Similar movements can be improved by following the following set of 6 functional exercises with equipment.
Functional training - how to exercise?
The functional exercises are performed in series of 45 or 90 seconds. There is one exercise per set. After completing one series, go straight to the other one. Exercise at a brisk pace and don't take too long breaks. Pay attention to the technique every time so as not to injure yourself.
Below is a set of 6 functional exercises for all muscle groups.
Functional training - exercise 1. Squats with a medicine ball
This exercise is similar to lifting a baby. It strengthens the muscles of the legs, buttocks, back and arms.
Place your feet shoulder-width apart, hold a light medicine ball in front of you. Do a squat by sticking your buttocks backwards. Keep your knees in a straight line above your heels, without bending your spine. Slowly lower the medicine ball all the way to the floor looking straight ahead. Return to the starting position lifting the ball above your head. Repeat the squat again, lowering the ball to the ground.
Functional training - exercise 2. Climbing stairs with dumbbells
This exercise will help you increase your strength and better cope with carrying heavy objects up stairs.
Stand at the bottom of the stairs with 0.5-1 kg dumbbells in your hands. Keep your hands alongside your body. Start climbing the stairs. With each step, alternately bend your elbows and lift the weights - once in the left and then in the right hand. When you get to the top, run down noalready lifting weights. Repeat the exercise from the beginning.
Functional training - exercise 3. Lifting and lowering the medicine ball diagonally
Exercise is like reaching for something that is standing tall. It will come in handy when you want to quickly remove, for example, the mixer from the top shelf in the kitchen. By lifting and lowering the ball, you will increase your coordination and strengthen the muscles of your arms and legs.
Stand up straight with the medicine ball in both hands close to your body at chest height. Lift the ball above you diagonally to the right. At the same time, slightly lift your left foot off the floor by touching the ground only with the tips of your toes. The entire weight of the body is to be transferred to the right leg. Then lower the ball and return to the starting position. Repeat the exercise by lifting the ball to the left to shift your weight to your left leg.
Functional training - exercise 4. Dumbbell lift with knee lift
This exercise will strengthen your spine muscles, improve body balance and make your shoulders slender.
Stand upright, place your feet shoulder-width apart, hold dumbbells in both hands. Raise your right knee to hip level, at the same time raise both hands to the sides - so that your silhouette forms the letter T (straightened arms are the extension of the shoulder line). Just hold on for two seconds. Remember that the belly is to be pulled in. Then lower the weights and right leg back to the starting position. Repeat the exercise with your left leg.
Functional training - exercise 5. Twists of the torso with carrying a medicine ball
This exercise strengthens your oblique abdominals. The muscles of this part of the body are responsible for relieving the spine - the stronger it is, the easier it is to maintain proper posture and prevent pain in the loins.
Sit on the floor with your knees slightly bent. Feet resting on the ground. Hold the medicine ball in both hands in front of you, a short distance from your chest. Lean back slightly, remembering about your tucked stomach and straight back. Turn your torso to the right, placing the ball on the left side of your body - pointing your elbow behind you towards the floor. Come back to the starting position and make a left turn. Repeat moving the ball from one side to the other smoothly.
Functional training - exercise 6. Plank alternately with lowering and lifting the hips
A very versatile and dynamic exercise. Almost all the muscles of the body work during its execution. Perfect for the end of functional training.
Go to the plank position - lean on straightened arms (palms under the shoulders) and toes. The head, spine, and legs remain in placestraight line. Lift your hips and buttocks up while pulling in your stomach. There should be an angle of approx. 90 degrees between the legs and the torso. Head tucked between the shoulders. Hold for a few seconds and come back to the starting position (plank). Then lower your hips, buttocks, and legs down in the popular "seal" - the head should be elevated, eyes looking forward. Feel your abdominal muscles stretch. Return to the plank position and restart the exercise.