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Functional fitness: description, use, exercise
- The benefits of functional training
- Exercises for functional training
- Functional fitness training: the training program
- Power fitness
Called functional training, which are aimed at General physical development and improvement of motor abilities. They can be used as a Supplement to other types of fitness and as a way of improving physical fitness.
The benefits of functional training
Initially functional training was used in different sports to improve certain motor skills. For example, boxers with functional training develop speed-strength and explosive ability of the leg muscles, and skaters and skaters — coordination and sense of balance. Today the functional training is a private fitness direction, which comprehensively improves the functional capacity of the organism. Essentially, functional fitness builds a body, optimally adapted for performing motor actions in everyday life and in sports.
Functional training — affordable fitness. Even the lack of basic physical training is not a barrier to employment. Functional exercises suitable to novice fitness enthusiasts, seniors and athletes recovering from injuries. Classes is better performed in a gym. But you can train at home, doing a minimum of sports equipment. In the process of training practiced natural human movements: running, lifting, jumping, squats, etc. Prefer exercises that work the body comprehensively, loading the maximum number of muscles and superficial and deeply located. Some of the exercises are completed without assistive devices, but is more often used wide range of gym equipment: barbell, stability balls, balance platforms, step platform, ropes, skipping ropes, expanders and more.
The main advantages of functional training:
- a variety of exercises;
- a comprehensive study of the musculature;
- the development of all physical qualities;
- improving the shape;
- accelerating the metabolism, the degradation of body fat;
- strengthening muscles, correction of posture.
The main purpose of functional fitness training — development of physical qualities: agility, strength, speed, coordination, flexibility and endurance. In addition, functional training can help you lose weight, align your posture, strengthen the spine and joints. But for the sole purpose of weight loss, functional training is not recommended. In this respect they are not very effective. To lose weight fast, you have to combine functional training with aerobic and power loads. Functional training has contraindications. This disruption of the heart, hemorrhoids, varicose veins, bone loss, infectious disease and chronic diseases in the acute stage. After surgery training can begin earlier than in a year.
Exercises for functional training
Functional fitness includes exercises taken from gymnastics, Pilates, stretching, plyometric, bodybuilding, aerobics, etc. In the syllabus there are always squats, pushups, pullups, lunges in different variations. For training of the vestibular apparatus are a set of exercises on unstable surfaces (balance platform BOSU, fitball). For the development of explosive power, quickness and agility are used complexes of plyometric exercises. They consist of jumps, hops, zaprygivayem to the platform and jumps out of various provisions. A typical plyometric exercise is used in functional training — some burpees. It runs as follows:
- Stand up straight. Sit down and place the hands on the floor. Without taking your hands off the floor, jump feet back, going into a pose for push-UPS. Doing push UPS. Jerk to throw your feet back to your hands. Starting to get up from the squat, jump up and clap your hands above your head.
One of the varieties of functional training workout with the TRX loops. Hanging loop lean arms and legs. As a result, the body becomes polupedestalom condition — this complicates doing even the most simple movements. Functional training can be used parallel bars and gymnastic rings. Performed on these shells, the corners, pull-UPS and push-UPS increase muscle volume, develop muscle strength, dexterity and coordination.
Functional fitness training: the training program
An exemplary embodiment of a program of functional training:
- First day: pull-UPS on the horizontal bar, exercise rowing machine, some burpees, jumping rope, cross-country running.
- Second day: squats, push-UPS on the bars.
- Third day: jumping on the table, squats with a wide of foot, pull-UPS on gymnastic rings, climbing rope, diagonal twisting.
- Fourth day: deadlifts, push-UPS with a thrust dumbbells to his belt, Mahi weights, hyperextension, lifting legs in vis.
- Fifth day: pushups on BOSU, angle on the bars, jumping from a half squat.
A series of exercises is repeated 5-6 times. At the end of the fitness training definitely done stretching.
To achieve the best results in muscle development helps combine functional training with strength. The training process can be organized in different ways. One of the possible options: alternating days of the week exercises that are weight bearing and the post. At the beginning of the fitness training you need to warm up. You 5-7 minutes to run on a treadmill or an exercise bike. Need to warm up before each exercise, doing one warm-up approach with light weight. In the course of occupation you need to constantly monitor heart rate: it should not exceed 150 beats per minute. At the end of the workout need 15 minutes to devote to the stretching of the muscles. Exercises should be performed 3-4 times a week.
Uses photographs Shutterstock