11 FUNDAMENTAL EXERCISES IN FUNCTIONAL TRAINING

Training is far from being a sea of ​​doldrums, dynamic and fun. But it’s the guarantee of a more apolitical, agile and strong body, and of course guaranteeing weight loss, since a single session can burn up to 800 calories.
What is Functional Training?

Functional training are exercises to alpha male x make bodily functions more skillful, such as balance, flexibility, power, motor coordination, agility and strength.

Its purpose is to make the body capable of exerting the movements with the best possible competence as well as strengthening the core that is the central region of our body. Core muscles are responsible for the strength that maintains lumbar spine stability and flexibility.

The functional training does not only work isolated muscles, the movements exercised in the functional allow all the muscular groups to be worked of integral form. They are exercises made with the natural movements of the body like crouching, jumping, running, spinning, pushing, among others.
How Does Functional Training Work?

The training uses some equipment like cables, weights, balls, elastics, among others. However, the exercises are most often performed with the weight and strength of the body itself and is applied according to the individuality of each person. The trainings are usually motivational, causing the student to dedicate and strive to reach the goals.

Functional training should be classified into three main bases:

Transition from conventional to functional exercises: make a gradual change of exercises in apparatus, for exercises with the body itself;
Core Training: Concentrate work from the center of the body to the extremities, aiding learning and improving body awareness;
Kinesthesia: Perform safe activities on volatile surfaces to improve our body’s reaction to a mishap;

Anamnesis

It is very important to make a physical assessment before starting functional training, with it is easier to achieve the desired success. The purpose of conducting a specific anamnesis on physical activities and other anamneses such as cardiac and other diseases, postural, nutritional (work with a nutritionist) is that it enables the physician and physical educator to know a little of the student’s health history , possible injuries he may have suffered and goals to be achieved.

Example of anamnesis:

Name, age, weight, height, ethnicity, sex, level of fitness;
Blood type, RH factor, blood pressure, F at rest, last check-up;
Stress tests, stress, anemia, glucose, cholesterol (HDL, LDL), triglycerides;
Smoker (number of cigarettes per day and stopped, when?);
Allergies (triggering factor);
Previous diseases;
Family diseases;
Surgeries and hospitalizations, previous injuries;
Use of medication;

Nutritional Anamnesis:

Name of Nutritionist, telephone;
How many meals are made per day;
Drink alcoholic beverages, how often;
Daily caloric intake;
Daily caloric expenditure;
They ingest liquids with what frequency;
Eat food supplements, which;

Anamnesis Physical Activity:

Do you practice some kind of physical activity, which?
How many times a week and the duration of the activity;
Intensity;
Have you practiced physical activity for how long?
Objectives of physical activity practice;
Preferred times;
Preferred physical activities;
Availability, location, days of the week, schedules;

Then, anthropometric and body composition measurements will be evaluated, such as: weight, height, skinfolds and circumferences. And then know the needs and goals of the student.

Finally, training with adaptation, specificity, overload, volume and intensity, biological individuality and variations of program modalities.

Types of Functional Training
As I said, functional training exercises can be done at gyms, studios, outdoors and even at home. But the ideal is to be held always supervised and guided by a physical educator.

Classes may or may not use accessories. Exercises, although they do not necessarily use bodybuilders, are more complex than bodybuilding workouts, not uncommon at times when it is performed in the wrong way, so a professional’s supervision is important.

The types of exercisers are supports, abdominal, plank, running, jumping rope, unilateral squatting, lifting, shoulders alpha male x scam development, lateral shoulder lift and displacement between cones, with or without accessories, and many others.
Accessories

Among the most common functional exercise accessories are: strings, elastics, cones, bars, balls, jump, step, elastics and dumbbells, among others, that stimulate and hinder training and increase student effort.

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