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The coordination of breathing with movement is one of the principles of the oldest systems of physical exercises, such as yoga, tai chi, wu-shu, qi-gun. Pilates takes this principle for…

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Functional training: essence and features

Functional training in the gym is very popular and is widely used in fitness. Training includes work that requires continuous movement.

Performing such exercises, the athlete trains every muscle that he uses daily. Classes in gyms are aimed at loading specific muscle groups. Functional training makes it possible to work and actively develop all the muscles of the human body.

Movements during training vary in level of intensity and complexity, it depends on the purpose of the lesson. Athletes who use such training show great ability to quickly learn new skills, compared to others.

What is the essence of training
Such a program makes it possible to work out the movements that we perform in everyday life. Since the inception of functional training, exclusively professional athletes have used this method. For example, a specially designed system for sprinters made it possible to make a powerful push at the start, for skaters and figure skaters – to confidently take a step and develop balance. Pilates, popular today, is the “progenitor” of classical functional training.

Is there any benefit?
Training includes dozens of special movements aimed at strengthening the stabilizer muscles located in the depths of our body. These muscles have a very important role to play – to keep the body in various positions. Such exercises allow you to create coordination and develop flexibility. The training program is aimed at creating a dexterous and graceful body, increasing the stamina of the body as a whole. Physical activity of such a plan adds strength to a person. Many sports trainers argue that such exercises are quite capable of exerting a healing effect on a person. For example, regular visits to such training can relieve scoliosis, prevent the development of osteochondrosis and even reduce the frequency of headaches.

Program structure

Functional training will help you become agile and resilient. The program is structured into three parts. The set of exercises is designed for athletes with an average level of physical fitness.

We start by warming up
This is the first step before moving on to basic exercises. These include:

Jumping: in place, from foot to foot, forward and backward. Simple and easy at first glance, the movement allows you to warm up and prepare the muscles for stress.
Push-ups – aimed at increasing the load on the muscles of the chest, triceps and deltoid muscle.
Keep warming up!
The second part of the warm-up includes:

Alternating squat approaches that allow you to stretch your knee joints
Climbing toes
Circular movements with knees – allow you to relax your legs
Stretching – lunges
Running the bar for 15 seconds
Improving Agility
Functional training helps athletes develop incredible agility! Special exercises will teach you to be flexible and fast. We start by running at high speed. Then we proceed to sideways jumping. Every ten jumps alternate with ten second respite. After running, jumping to the platform is performed.

We pass to the power part of the training
The final stage of the lesson is the power unit:

squats (with dumbbells)
dumbbell bench press
dumbbell deadlift
pull-ups
twisting legs
All exercises are performed according to the scheme: three approaches ten times each. In the process of training, it should be remembered that each movement on the effort is performed by inspiration, and when relaxing, exhale. This block of exercises on a cardio simulator is completed in 10 minutes. Then at the end, it’s useful to rest and lie down a bit, so you will give your muscles a chance to relax.

Functional training – beauty and health

By simulating the daily movements of a workout, you strengthen your health, gain strength, and develop flexibility. The program of classes can be compiled individually. As a rule, a personal trainer independently selects a set of exercises for clients and selects suitable sports equipment and equipment. In addition to standard simulators, athletes use traction objects, balls and other equipment. In the process of training, the muscles train in a natural mode. As a result, we get:

joint relaxation
decrease in load on the spine
minimum probability of injury
Functional training can be built as you like and include a wide variety of exercises. This is the best way for those who want to quickly and effectively get a beautiful figure, improve their health, while not experiencing tremendous stress.

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