WHAT IS FUNCTIONAL ENTREITENEMENT
Functional training is a fitness approach that focuses on developing skills and abilities that are relevant to a person's daily and functional activities. Unlike some other training methods that focus exclusively on building muscle or improving performance in a specific sport, functional training focuses on improving strength, endurance , flexibility , mobility and stability that required to carry out everyday tasks effectively and with a lower risk of injury.
Functional training often uses movements and exercises that mimic the body's natural actions, such as lifting, pushing, etc. These exercises typically involve multiple muscle groups and are performed in positions that challenge stability and balance. Some of the common tools and equipment used in functional training include free weights, resistance bands, stability balls, bosu, TRX, and your own body weight.
The benefits of functional training include improved ability to perform daily activities, reduced risk of injury, improved posture and balance, increased strength and endurance, and increased mobility and flexibility. It can be suitable for people of different fitness levels, from beginners to high-performance athletes, as the exercises and intensity can be adapted to individual needs.
Functional training has become very popular in the world of fitness and rehabilitation, as it focuses on improving the quality of life and functionality of the body rather than simply seeking aesthetic development or specific sports performance.
FUNCTIONAL EXERCISE
Functional exercise is a fundamental part of functional training and refers to specific movements and exercises performed with the purpose of improving the body's function in everyday activities.
Some common examples of functional exercises include:
- Shoulder Press : This exercise replicates the motion of lifting heavy objects overhead. Strengthens the muscles of the shoulders, triceps and core.
- Planks (or side planks ): Planks are exercises that work on core and upper body stability.
- Kettlebell Lifting: This exercise resembles the act of lifting and carrying heavy objects over a distance. Strengthens the back, legs and core.
- Torso twists and rotations
- Balance and coordination exercises
Importantly, functional exercise is tailored to individual needs and abilities, so it may be suitable for people of different ages and fitness levels. These exercises are an integral part of a holistic approach to improving health and well-being, focusing on the body's functionality rather than simply aesthetics or athletic performance.
FUNCTIONAL GYMNASTICS
Some key aspects of functional gymnastics include:
- Natural Movements: Functional gymnastics focuses on movements that are inherent to the human experience, such as lifting, pushing, bending, twisting, and walking.
- Full Body Workout: Unlike some training programs that focus on isolated muscles, functional gymnastics works on strengthening and coordinating multiple muscle groups at the same time.
- Balance and stability: Functional gymnastics often incorporates exercises designed to improve balance and stability, which is essential for preventing injuries and maintaining good posture.
- Adaptability: Functional gymnastics exercises can be adapted to individual needs and abilities, making it suitable for people of different ages and fitness levels.
- Using Body Weight and Equipment: A variety of equipment can be used, such as free weights, elastic bands, stability balls, and more, or simply body weight to perform functional exercises.
Functional gymnastics is used both to improve health and quality of life in general and for rehabilitation after injuries or to improve sports performance.
Personal trainers and health professionals often incorporate functional gymnastics principles into their training programs to help people develop strength, endurance, flexibility, and mobility holistically, which can translate into a better ability to perform daily activities. with ease and reduce the risk of injury.
FUNCTIONAL EXERCISES
- Squats
- Shoulder press
- Planks
- Kettlebell lifting
- Torso twists and rotations
- Push-ups
- Lunges
- Object lifting
- Balance exercises
- Flexibility exercises
MATERIAL FOR FUNCTIONAL TRAINING
Functional training can be done with a variety of materials and equipment, or even body weight, depending on your goals and personal preferences.
Here is a list of some common materials and equipment used in functional training:
- Body weight: Many functional exercises can be performed using only your own body weight. This includes squats, push-ups, planks, jumping jacks, and other movements that involve your body's resistance.
- Free Weights: Free weights such as dumbbells and barbells are very versatile and are used for a wide variety of functional exercises, such as deadlifts, curls, overhead presses, and more.
- Kettlebells: Kettlebells are especially useful for balance exercises, lifting movements, and swing exercises.
- Elastic Bands : Elastic bands provide resistance and can be used for muscle strengthening exercises, stretching, and mobility exercises.
- Stability balls: Stability balls, such as bosu or fitballs, are ideal for improving balance, stability, and core strength.
- TRX: Suspension training systems, like the TRX, are excellent for exercises that involve your own body weight and require a good dose of stability.
- Jumping platforms: Jumping platforms or boxes are used for plyometric exercises and to improve leg power and endurance.
- Cable machines: Cable machines allow for a variety of strengthening exercises, such as pulling, pushing, and lifting.
- Battle Ropes: Battle ropes are used for pulling, striking and swinging movements that improve strength and endurance.
- Parallel bars: Parallel bars are useful for pulling exercises and triceps work.
- Climbing ropes or ropes: Climbing ropes are great for improving upper body strength and coordination.
- Hex Dumbbells: These dumbbells have a specific shape that allows you to perform weightlifting and deadlift exercises with less stress on the lower back.
