training workout. Who is functional training for? Benefits and description of exercises

Training to improve functionality. Find out what exercises to do to develop strength, speed, endurance and mass gain.

Many athletes ignore functional training just because they don't understand its benefits. Find out how functional training can help you achieve your goals.

Would you like to have a perfectly developed body? Strength training is essential for this. But if you want to be functionally ready for anything, you need to train like your life depends on it. Being muscular, strong and sculpted is much easier than you think. You just need to change your training program by adding the functional training methods listed below.

Why is athleticism so important? Being fully developed, you reduce the risk of injury, and you can also easily perform different loads. Therefore, you need to train using different loads and different intensity.

Let's first figure out how to improve your shape and become more defined through functional training.

A comprehensively developed athlete - who is he?

To consider yourself a well-rounded athlete, you need to be able to work in a functional style. This implies a lot of exercises and training techniques. For example, training to develop explosive strength or anaerobic endurance is used to develop strength and speed, while less intense methods are needed to start recovery processes and improve physical fitness.

For both experienced athletes and beginner gym goers, there are some training recommendations, but they all boil down to one thing: you need to develop the body in all respects.

Physical development requires that we give the body various incentives to progress. If you train in the same way, some aspects of physical performance will not be sufficiently developed.

To become functionally prepared, you do not need to reinvent the wheel and do, for example, squats on one leg on a fitball, while simultaneously squeezing three-kilogram dumbbells while standing. Do not ignore the classic methods of strength training. Squats, bench presses and deadlifts in proper technique and full range of motion are the basis of functional training.

In order to develop comprehensively, you need to work separately on balance, mobility, and the ability to perform rotational movements. You also need to work on strength, speed and flexibility in order to achieve results.

Balance

Many athletes do not understand what functions muscles perform in our body. This hinders their progress in functional development. Don't repeat this mistake.

There are several types of muscles in the body, each of which plays a specific role. There are two main types of muscles: motor and stabilizing.

Learning the difference between the two will improve your performance both in and out of the gym.

If you can include only one aspect of functional training in your training program, then choose work on balance.

Speaking of muscles, in most cases we mean motor muscles - those that contract under a certain load at a certain angle. When motor muscles are prioritized in bodybuilding, the vital stabilizing muscles are not getting enough work. These are the smaller muscles that hold the body in place and help the larger moving muscles.

Without developed stabilizer muscles, the motor muscles will be unevenly developed, which will affectand general appearance body.As a result, injuries may occur.

The most common stabilizing muscle problem in athletes is acute pain and lack of flexibility in the lower back.To improve stabilization in the lumbar region, you need to strengthen the deep abdominal muscles (the transversus abdominis and short deep back muscles), which are the stabilizers of the spine.

Like all stabilizer muscles, the transversus abdominis and short deep back muscles need to be worked in isolation to make them stronger and more functional. To do this, you need to perform several approaches of twisting in a limited amplitude (the upper third of the amplitude of twisting while lying on a fitball).

Other Important Stabilizer Muscles– abductor femoris and muscles– hip rotators (which can be worked out with leg raises in the simulator), scapular stabilizers, which ensure normal mobility and functioning of the shoulder joint (can be worked out with standing rubber band raises).

To improve your performance in fitness and in Everyday life, stabilizer muscles need to be carefully trained. Look at their location and learn how to cut them correctly.

Stabilizers can also be trained with unilateral movements such as single-legged squats or one-arm Smith presses. Using unstable equipment like sandbags or barrels half full of water will also strengthen important muscles.

It's funny, but as a rule, strong bodybuilders and powerlifters have rather weak stabilizer muscles.

With extreme muscle development, the motor muscles become so strong that they also play the role of stabilizers.

Even if you are big and strong, it is not certain that the body will be able to balance in those positions where strong stabilizer muscles are needed. To get even bigger and stronger and avoid injuries that can delay your results, you need to train stabilizing muscles as well.

Mobility

Mobility mainly depends on how freely a joint can move if it is not interfered with by tendons, ligaments and muscles. The greater the amplitude in which you can rotate the joint, the greater your mobility.

By improving muscle flexibility, we increase the range of motion of the joint and the area of the muscle that responds to movement. However, while mobility is important, strength, coordination, and balance are far more important to your athletic performance than improved mobility.

For example, if an athlete has impressive flexibility, muscle weakness and poor coordination will prevent the joints from moving freely.

In short, mobility has a specific functional effect on exercise performance. By improving it, we can avoid injuries, as we perform exercises with greater amplitude and with greater efficiency.

The key concept of functional training is the variety of methods. If you don't do much mobility work, joint stiffness will prevent you from working at your full range in some exercises.

Bones, muscles and soft tissues around each joint are a single system. Each of them plays a huge role in the health and functioning of the joints.Therefore, you need to work on strengthening these tissues. In order for the body to function as a whole, each joint must be mobile. If any one joint is not flexible, the whole system can suffer.

In addition to working on muscles and soft tissues and muscle flexibility, you need to do separate exercises to improve mobility. Non-static loading, as when sitting in the simulator, improves the amplitude of muscle movement and improves joint mobility. You need to work in this way on each joint to improve your mobility.

Explosive power

To become trained in all respects, you need to develop explosive strength and power. In some sports, there is no such load.In everyday life, there are also situations when you need to apply the maximum effort in the minimum time interval, for example, when you need to run to the bus or catch a falling object.

Explosive strength is worked out by the following types of load: sprints, jumps, throws and strikes.Specific plyometric movements, such as box jumps or jumping push-ups, are used to increase explosive strength and acceleration.

Explosive strength is characteristic of high-level athletes. For its development, you need to work out the movements from powerlifting. This will make you stronger and faster.

Watch for recovery so that the muscles fully recover from microtrauma before the next strength or functional training. Train hard, reach your maximum, but remember that your progress is largely dependent on genetics, the response of the body to the load and the effort that you put in.

Hello. I am glad to welcome all readers and subscribers of my blog. Today's article will cover the following topic: "Functional training, training programs." You can also understand how functional training differs from regular fitness and how it is similar to. Let's get started.

Don't like the monotony in training? Are you dissatisfied with the same type of exercises or the speed of achieving your goal (for men - masses, for women - )? Then functional training is for you.

What he really is?

Functional training is a new trend in fitness culture. It is aimed at the harmonious, high-speed and comprehensive development of the human body, all its physical qualities. Functional training workouts allow you to develop the qualities that are necessary for everyday life - speed of reaction, endurance during non-standard work, and the like.

Have you ever dug anything? It doesn't matter if it's a potato or an ordinary pit. The main thing is muscle pain. And if you think that a trained athlete who has been practicing for more than 5 years will not have any pain after an hour of manipulation with a shovel, then you are mistaken. They work completely different, skeletal muscles.

Yes, digging up potatoes can be called functional training aimed at developing skeletal muscles and coordination. It was for this that such a training was invented - so that everyday things do not cause difficulties in their implementation.

I hope you understand the principle of training?

What is the difference?

The difference from ordinary classes lies in the exercises themselves, which allow you to simultaneously work with several physical qualities at once, for example, endurance and speed, flexibility and coordination.

You can say that functional training is very similar to CrossFit, which is known to many, and you will be absolutely right - they have a lot in common, but still they are different, like brothers. Do you understand?

Although most people think that crossfit is the same functional training, it's a little different. Functional training aims to develop a person for maximum functionality in normal times, while CrossFit involves development to win competitions.

Training program for beginner men

The 5-day program is designed for people who have never (or very little) had a "relationship" with physical activity before.

Monday.

Tuesday.

15 - 20 push-ups on the uneven bars.
Rest 1 - 1.5 minutes.

Wednesday.

15 pull-ups on gymnastic rings (palms facing each other).
15 regular squats.
2 rope climbs without the help of legs.
12 lunges (for each leg).

Thursday.

8 - 12 push-ups while standing on your hands (lean your feet against the wall).
10 deadlift.
10 overhead pushes.
20 - 25 hyperextensions.
18 - 20 kettlebell swings ("swing").
2 - 3 minutes of running in place (lifting the hips high).
Rest 3 - 4 minutes.
Repeat the complex 2-3 times.
25 knee raises in the hang or wall bars;
25 crunches on the floor.
Repeat 2 times.

Friday.

Training program for beginner girls

Monday.

10 pull-ups on the bar.
2 minutes rowing.
15 burpees.
2 minutes of fast jumping rope.
1 minute cross-country run (round trip).
Repeat for 10 minutes without rest.

Tuesday.

15 squats with a barbell (at an accelerated pace).
15 - 20 flexion-extension of the arms in the back support (hands on the bench, feet on the floor).
Rest 1 - 1.5 minutes./li>
Repeat the complex 3-4 times.

Wednesday.

20 high jumps.
10 pull-ups on gymnastic rings (palms facing each other).
20 wide stance squats (each set can change the width of the legs).
2 rope climbs with legs.
15 lunges (for each leg).
Repeat for 10-15 minutes without interruption.
25 side twists (for both sides without breaks).

Thursday.

Friday.

Conclusion

Well? We can now end our conversation. You received two absolutely unique programs with originally selected exercises and learned about functional training, and I, in turn, enjoyed talking with you.

In pursuit of health and beauty, people use a variety of methods: proper and balanced nutrition, taking special drugs, lack of bad habits etc. However, there is a component that is an integral link in the chain of building the beauty of external and internal - sport.

As you know, in sports there are many varieties that allow everyone to find something that matches their physical, physiological, financial capabilities and, of course, spiritual preferences.

Meanwhile, it is worth asking the question: is there a universal sport that would suit almost everyone? The answer is simple - it exists, and its name is functional training.

Functional training is a type of physical activity that allows not only to improve the shape and appearance, but also to develop a number of qualities necessary for a person: endurance, speed, strength, etc.

How did it appear?

This sport has its origins in ancient Greece. It was actively used by runners, who were supposed to have a high threshold of endurance, and throwers of discs and spears, who mainly developed explosive strength in themselves.

Today, functional training has evolved and has already acquired its name and significance in sports. If some 10 years ago this type of training was practiced only by professionals, now it has become more widespread. In Russia, thanks to the promotion of functional training, Anton Feoktistov and Andrey Zhukov gained fame.

Principles

The basic principle of functional training is as follows: all exercises in the complex are built on the basis of basic physical actions performed daily. It is aimed at developing those muscle groups and those abilities that a person needs in his daily activities.

Simply put, functional training helps to involve absolutely any muscle group in the work with the help of simple everyday actions: getting up from a chair, cutting vegetables or fruits, jumping over holes in the road, etc.

In addition, imitation of everyday actions in exercises contributes to the development of stabilizer muscles located deep enough. Stabilizer muscles are a type of muscle that is the trigger for any of our actions, however, they are not amenable to our conscious control.

Their enhanced training helps to achieve muscle balance in the human body, making its movements smoother and more coordinated.

Simulators, which are used in functional training, have their own peculiarity. They are aimed at making movements not along an established trajectory, but along an arbitrary one so that a person’s muscles tense naturally. Such simulators include: balls, shock absorbers, core platforms, rollers, etc.

This type of training simultaneously develops 5 main physical qualities of a person:

Force,
Endurance,
Flexibility,
Rapidity,
Coordination.

Rules

The advantage of functional training is that the exercises do not create any unnecessary stress in the joints and spine, which makes this type of training less traumatic. Meanwhile, in the classroom, you must follow a number of rules that will provide you with not only effective, but also safe training.

Breath. As you know, breathing is directly involved in all processes in the body, so you need to monitor the proper circulation of oxygen and carbon dioxide in the respiratory tract.

Distribution of strength and cardio loads. At first, during the exercise, these types of loads must be alternated in the correct proportions (70% / 30%). But you need to remember that with any type of physical activity, the body should not be allowed to get used to, therefore, in the future, the coefficients may vary. In addition, when you have already increased your capabilities, it will be possible to increase the complexity of a particular exercise.
Engaging the maximum number of muscles. In order to achieve the best effect, you should select exercises that can involve different muscle groups.
Adequate assessment of their capabilities. In the beginning, in no case should you demand from yourself the fulfillment of a norm intended for professionals. Give the body a gradual load.
Recovery. Many people think that this aspect of training can be skipped, but this neglect is fraught with consequences. Therefore, stretching and a good 24-hour rest is a condition that must be fulfilled unquestioningly.

Depending on the desired result, you can choose a specific complex aimed at developing exactly what you want. The founder of the well-known company "SMARTFIT" Dmitry Sheptukhov identified 5 theses of functional training:

Performing exercises in a standing position.
Use in the complex of free weights.
The presence of basic exercises.
Fast execution mode.
It is important not only to train the muscles, but to hone the movements.

Of everything species diversity Exercises in functional training are the most popular and in demand exercises for weight loss. Such a program is so intense that extra pounds literally melt before our eyes.

Features of functional training for weight loss:

High rate of loads and, as a result, rapid energy consumption.
High respiratory rate.
Engaging different muscle groups at the same time.
Parallel training of strength skills and endurance.
Calorie consumption will occur even outside of training time.
Short duration of training.

Exercises

Functional training includes an incredible variety of different exercises. However, some of them can be called a kind of basic:

exercises with your own weight;
exercises with gymnastic equipment;
distance exercise;
weight exercises.

Sample program for 5 days for beginners

Day 1:

Cardio warm-up (10 minutes).
Pull-ups (5 times).
Push-ups (12 times).
Deep squats (12 times).

Run time - 10-12 minutes (in a circle) with breaks from 30 seconds to 1 minute.

Day 2:

Cardio warm-up (15 minutes).
Lunges with dumbbells (15 times).
Push-ups (15 times).
Lunges with dumbbells (10 times).
Push-ups (10 times).
Lunges with dumbbells (7 times).
Push-ups (7 times).

5 laps with breaks of 60 seconds.

Day 3:

Gymnastics for joints.
Lap 1: 60 second run (5 laps).
Circle 2:

According to a 2009 study, functional training outperformed classical strength training by 59%. Coordination of movements is developed by 196% more than those who are engaged in classical strength training. In addition, functional training is the least traumatic and kind of fitness that is gentle on the joints.

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Its feature is that training consists of movements that have to be performed daily. Exercises involve the entire muscular frame of the body, increase overall tone, improve balance and coordination.

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What is functional training?

Initially, functional training was used by athletes to improve professional skills. Skaters developed a sense of balance, throwers worked out explosive strength, stayers trained endurance, sprinters - starting push.

Now this type of training is widespread and practiced by many professional athletes and amateurs.

Peculiarities

Functional training differs from other types of physical activity in fundamental principles:

1. At the heart of all exercises are actions performed by a person regularly.
2. The work is done at a high pace, but for a short time (no more than 60 minutes).
3. The workout consists of multi-joint movements that engage different muscle groups.
4. The work is aimed at honing the technique of performing exercises, and not at pumping muscles.

A distinctive feature of functional training is the complex effect of training - in the process of training, work is carried out in the following areas:

study of all muscle groups, incl. deep;
increase in body endurance;
improving coordination and dexterity of movements;
development of flexibility;
improved sense of balance.

During classes, movements are performed in different positions (standing, sitting, lying), which allows you to use all the muscles, including the stabilizing muscles.

Advantages

The main advantage of this type of fitness are the following effects on the body:

beneficial effect on the work of the cardiovascular and respiratory systems;
develops the musculoskeletal system and helps in the treatment of many of its diseases (for example, curvature of the spine);
improves overall physical shape: keeps muscles in good shape, develops endurance, increases strength;
makes it easier to cope with everyday activities (climbing stairs, jumping over puddles, rocking a child, and others);
promotes weight loss, fat burning and figure improvement.

This type of training is suitable for absolutely everyone, the main thing is to choose the right training program.

Another advantage of functional training is its availability: classes are held in almost all fitness clubs and studios. You can train at home without additional equipment or with a minimum amount of inventory. There are programs for outdoor activities using horizontal bars and bars.

In addition, training does not take much time, so it is suitable even for very busy people. The session lasts from 20 to 60 minutes, but during this time you can get a full load and work out all the main muscle groups.

Disadvantages and contraindications

Among the shortcomings can be identified high intensity training. A high pace of work is one of the foundations of functional training, but for this reason, classes are difficult for people without physical fitness.

Training has a number of contraindications. Classes should be approached with great caution in the presence of diseases:

of cardio-vascular system;
respiratory system;
digestive system;
musculoskeletal system

With exacerbation of chronic diseases, the presence of inflammatory processes and various injuries, it is not recommended to engage in. In these cases, training can aggravate the condition and harm the body. Before starting classes, you should consult with your doctor.

Types of functional training

This training gained its popularity largely due to its adaptability. In the modern fitness industry, the following areas are distinguished:

View	Description
Base	It includes bodyweight exercises without the use of additional equipment. The best option for beginners, people without physical training or athletes after a long break to get back in shape
TRX (Total Body Resistance Exercises)	Classes with own weight and the use of special trx loops. They are two slings, interconnected and fixed at a certain height.
Core	Training with your own weight on a special unstable platform. They are considered a speed-strength type of fitness and combine cardio and strength exercises for all muscle groups.
Bosu	Bodyweight exercises using a platform in the form of a hemisphere. The load level can be adjusted by changing its elasticity. Both sides of the equipment can be used in training
crossfit	Basic exercises with free weights (dumbbells, kettlebells, barbells) are performed here. This type of fitness is not recommended for beginners. First you need to hone the technique of performing the exercise.
Workout	Doing exercises outside. In this case, street simulators such as horizontal bars, bars, stairs and others can be used.

Bosu workout

All types of functional training are equally suitable for both men and women.

Basic exercises and technique for their implementation

The list of basic exercises is small, but has many modifications. Each of the movements can be performed using special equipment (trx loops, core platforms, or others).

There are other highly specialized exercises, but most often they are variations or combinations of basic movements.

Squats

This is the main strength exercise in many areas of fitness, including functional training. The muscles of the legs, buttocks, and abs work here. Execution rules:

1. Create a slight deflection in the lower back.
2. Lower the pelvis without taking off the heel;
3. Control that the knees do not go beyond the projection of the socks.
4. Go down no lower than to the parallel of the hips with the floor.

Possible variations: on one leg, with weights (barbell, kettlebell, dumbbells, rubber bands), with a narrow or wide stance, with additional equipment.

Push ups

Another strength multi-joint exercise. In the classic version, it is performed from the floor, the starting position is the emphasis lying down, the arms are shoulder-width apart, the hands are located strictly under the shoulders. Options are possible: push-ups from the equipment (loops, platforms), from the knees, standing from the uneven bars, on one hand, on the fists, with cotton and others. Technique:

1. Rest on the floor with straight arms. Keep the body straight without deflection in the lower back in each position of the exercise.
2. Keep the press and buttocks in tension.
3. Go down, then raise the body to its original position.

Push-ups work the biceps, triceps, deltoid and pectoral muscles, the muscles of the core and legs are involved. By changing the position of the hands, closer or further from the body, you can move the target load from one muscle to another.

plank

This is a strength exercise aimed at working the muscles of the press, back and arms, to a lesser extent the legs and buttocks are involved. Starting position - emphasis lying on the hands, or elbows, which must be held for some time.

Plank rules:

1. Keep your hands strictly under your shoulders.
2. Slightly tighten the pelvis, removing the deflection in the lower back.
3. keep the body in maximum tension throughout the entire exercise.
4. Keep your breathing even and calm.

The plank can be performed with arms or legs resting on the equipment, alternately changing the position from lying on the elbows, alternately raising arms and / or legs. There is an option to perform the reverse plank exercise, belly up.

burpee

Burpees, or burpees, are a basic aerobic exercise that combines push-ups, planks, and jumps. Starting position - standing, then through a squat, transition to a lying position, classic push-ups, pulling up the legs and a jump. At different stages of the burpee, the muscles of the shoulders, triceps, biceps, chest muscles, abs, backs, buttocks, hamstrings, quadriceps, calf muscles are included in the work. Working rules:

1. Keep the body straight without arching in the lower back.
2. Keep your feet together or shoulder width apart.

Burpee requires advance preparation.

corner

This is a basic strength exercise with the main load on the muscles of the press and thighs. It can be performed both sitting on the floor or platform, and on the uneven bars or horizontal bar. In the first case, the body and legs are simultaneously pulled towards each other, in the second, the legs rise to the body. The corner can be performed statically, holding the body in the main position for a while. A simplified version of this exercise is a crunch where the arms are behind the head and the legs are on the floor or tend towards the arms in a bent position.

The execution technique varies greatly depending on the variation of the exercise. Main rules:

1. Exhale with effort.
2. Keep your back in upright position, rounding allowed.
3. Maintain tension in the muscles even at the lowest point of lowering.
4. Relax the neck, keep the head in a natural position.

It is important to perform the exercise on strength, without jerks and sudden movements, to feel the work of target muscle groups.

Martin

The exercise is aimed at developing a sense of balance. The classic swallow is performed while standing. Technique:

Keep the knees of both legs straight;
tilt the body forward to parallel with the floor;
keep your head, back and leg at the same level

First, you can perform a swallow with support.

There are various variations of the exercise: kneeling or lying down (in this case, the exercise is called the "boat"); change the position of the body, adding a deflection in the lower back; bend and unbend the supporting leg; perform exercises while standing on a special platform or hemisphere.

Lunges

This is an exercise with weights aimed at working out the muscles of the legs and buttocks. Starting position standing, feet shoulder-width apart, feet parallel to each other, then a step is taken, the body drops perpendicular to the floor. Lunges are performed using dumbbells, barbells, or additional equipment. Even beginners are advised to use small additional weights.

Basic rules for lunges:

1. Keep the angle in the front knee 90 degrees.
2. Straighten your shoulders.
3. Look ahead.
4. Keep your back straight, without bending, a slight forward tilt is possible.
5. Do not touch the floor with your lower knee.

There are options for performing attacks on the platform (hemisphere) or from it, moving the legs to the side or diagonally, with fixing one leg in the loop, performing in a jump.

Deadlift

The exercise involves the muscles of the back, legs, arms and abs, that is, all the main muscle groups.

Basic rules for execution:

1. Keep your back straight with a natural arch.
3. Look ahead.
3. Do not fully extend your knees even at the top of the movement.
4. Do not bring your knees beyond the projection of the socks.
5. Exhale as you lift up.

There are many variations of the deadlift. Changes in the width of the delivery of the legs, grip and level of inclination can shift the main load from one muscle to another, work out problem areas.

Various jumping, running, rowing are also basic exercises. They are used during training various variations, with or without weights. They are an additional cardio load in the process of training.

Rules for compiling and conducting functional training

Getting started with functional training, you must first familiarize yourself with general rules training process, draw up a lesson plan and purchase the necessary equipment.

By following simple rules, you can independently prepare a full-fledged program.

Principles of the training process

When engaging in this or that type of fitness, it is important to observe general rules workouts. Main principles:

1. Warm up. In functional training, two stages of warm-up are used. First: muscle warm-up. For him, jumping, running in place, jump rope or others will be performed. The second stage: kneading the muscles, joints and ligaments. For this, an articular warm-up is performed, or basic exercises at an easy pace without additional weight.
2. Gradual increase in load. You need to start training at a calm pace. When using weights, start with light weights, gradually increasing the pace and load. In the absence of physical fitness, the first 2-3 weeks to engage in a simplified mode.
3. Compliance with the technique of performing exercises.
4. Control over the pulse and general well-being. It is important to keep the pulse optimal working area. It is calculated by the formula: (220 - age) * 0.7. In addition, malaise, excessive fatigue, sharp pain are a good reason to stop training or reduce the pace of work.
5. Regularity of training. In order to get a good result, you should practice at least 2-3 times a week, but be sure to give the body time to recover.

An additional rule for functional training is load alternation. Strength exercises are replaced by aerobic and balance exercises, the power load is supplemented by cardio load.

Rules for compiling workouts

Circuit training example

When preparing a training program, it is important to know the following rules:

1. Be guided by the level of training of the athlete. Of all types of functional training on initial stage it is recommended to engage in basic training, which involves working with your own weight, in some exercises you can use weights. At the first stages, their weight should not exceed 2-3 kg for girls, 5-6 kg for men.
2. Choose the best type of training. in fitness centers and gyms group functional training with special equipment. At home, it is recommended to conduct circuit training. They involve doing exercises in a circle without stopping in between. A break of 1-2 minutes is done after completing a full circle of exercises. For training, 4-6 circles are performed, each of which includes from 5 to 8 exercises.
3. Change your training program regularly. Muscles tend to adapt to the load, so that this does not happen, it is recommended to change the program every month. If the training week consists of 3 sessions, each of them should be slightly different from the others. Changing exercises daily is also not recommended.

Example of a training week

The training week, as a rule, consists of 3 sessions and is performed throughout the month. You can use it longer by adding or changing exercises.

The higher the pace of work, the greater the fat-burning effect of training.

An example of a training week (before each workout do a warm-up for 10 minutes, after a hitch and stretch for 10 minutes):

Day of the week	Training
Monday	Circuit training - four circles of six exercises, rest - a minute between circles. Training: 1. Squats - 20 times. 2. Push-ups - 10 times. 3. Plank on the elbows - 1 minute. 4. Burpee - 5 times. 5. Corner (twisting) - 20 times. 6. Lunges - 15 times on each leg
Wednesday	1. Lunges - 10 times on each leg. 2. Burpee - seven times. 3. Corner (twisting) - 15 times. 4. Push-ups - eight times. 5. Running in place - a minute. 6. Plank on the hands - a minute. 7. Deadlift - 25 times
Friday	1. Squats - 20 times. 2. Deadlift - 15 times. 3. Corner (twisting) - 20 times. 2. Push-ups - 10 times. 5. Plank on the elbows - a minute. 6. Burpee - five times

Notes on this program:

1. Deadlifts and lunges are recommended to be performed with a little extra weight.
2. It is permissible to do push-ups from your knees.
3. If necessary, increase the rest between circles to 2 minutes.
4. All exercises can be performed in comfortable variations, observing general technique execution.
5. Circuit training should not take more than 50 minutes, if it lasts longer, it is permissible to remove one of the exercises.

Before starting training, you should consult with your doctor.

And some secrets...

The story of one of our readers Alina R.:

My weight especially bothered me. I gained a lot, after pregnancy I weighed like 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought my stomach would come down after childbirth, but no, on the contrary, I began to gain weight. How to deal with hormonal changes and obesity? But nothing disfigures or rejuvenates a person as much as his figure. In my 20s, I first learned that fat girls are called "WOMAN", and that "they don't sew such sizes." Then at the age of 29, a divorce from her husband and depression ...

But what can you do to lose weight? Laser liposuction surgery? Learned - not less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a consultant nutritionist. You can of course try to run on a treadmill, to the point of insanity.

And when to find the time for all this? Yes, it's still very expensive. Especially now. So for myself I chose a different way ...

Svetlana Markova

Beauty is like a precious stone: the simpler it is, the more precious!

Mar 21 2017

Content

When asked what functional training is, trainers answer - a type of fitness aimed at increasing endurance, strengthening muscles and losing weight. The basis for its development was Pilates (stretching and flexibility). The meaning of fitness is to work out the movements, necessary to a person in ordinary life - jumps, squats, bends. Lessons last 20 minutes.

What is functional training

Functional training or functional training is a fitness area that suits a person of any age, with different levels of training and needs. In training, athletes work out movements that help increase strength, endurance, speed, flexibility and coordination. Functional exercises make all muscles work, even the smallest and deepest.

Fitness is based on the principle of gradual inclusion in movement and muscle tension - first one exercise is performed, another is added to it, a long bunch is obtained. In everyday life, and not in the gym, this type of gymnastics can even be understood as climbing stairs, cleaning an apartment, walking with a child in a stroller over uneven terrain.

The benefits of training include:

increased metabolic rate, rapid fat burning;
home conditions or a gym are suitable for training;
sport trains coordination and endurance;
functional fitness forms a healthy muscle relief;
constant change of exercises does not allow the body to get used to and reduce efficiency;
The sport is suitable for all fitness levels, men and women.

Health deviations are considered contraindications for classes:

acute inflammation, trauma, infectious and chronic heart diseases;
varicose veins, hemorrhoids;
increased fragility of bones, lack of calcium.

Functional training for women

An effective result is provided by functional training for women. As a result of the exercise with a load, muscles are tightened, a beautiful body relief is formed, excess fat is removed, and according to reviews, the body's endurance increases. Approximate functional circuit training for girls it looks like this (5-6 repetitions of cycles each):

Monday - pull-ups on the bar in the hall, rowing, burpees, jumping rope, cross-running;
Tuesday - squats with weight, push-ups;
Wednesday - high jumps, ring pull-ups, squats, rope climbs, lunges, twists;
Thursday - standing push-ups, deadlifts, inclines, hyperextensions, running in place, hanging knee raises, crunches
Friday - push-ups, lifting the pelvis lying down, a corner on the uneven bars and rings.

Functional training for men

Functional training for men helps to achieve muscle development, increase strength and flexibility. As a result of sports, excess fat is burned, endurance and coordination increase. For beginners, the functional fitness program looks like this (gradually the complexity increases):

Monday - pull-ups on the bar, rowing, burpees, jumping rope, cross-country running;
Tuesday - squats with a barbell in accelerated mode, push-ups from the uneven bars;
Wednesday - jumps on a hill, pull-ups on the rings, squats, rope climbs, lunges, side twists;
Thursday - standing push-ups, deadlift, overhead push-ups, hyperextension, kettlebell swings, running in place, hanging knee raises, lying twists;
Friday - push-ups from the floor, on the rings, again from the floor, on the bars, a corner on the bars and rings.

Strength functional training

Popular is functional-strength training, the exercises of which are performed in alternation. One day includes training with a body weight, the next - with a barbell. Due to such a complex, not only the main muscles are trained, but also stabilizers (deep-lying), which cannot be controlled consciously. For effective results, it is recommended to train 3-4 times a week.

The first workout always takes place with weight, in each approach it is increased in order to achieve maximum muscle performance. Example of a regular program:

Monday - lifting the barbell, squatting with it, pushing, cardio;
Wednesday - pull-ups, light bar release, kettlebell swings, sit-ups, push-ups from the uneven bars;
Friday - cardio training (methods - running, cycling, jump rope).

Basic principles of the functional strength fitness program:

watch the pulse so that it does not exceed 120-150 beats per minute;
before starting classes, warm up for five minutes on a treadmill;
before each exercise, do a warm-up with a light weight;
End your workout with a 15-minute stretch.

Functional training exercises

There is a wide variety of exercises for functional training. They are similar for men and women, differ only in the number of repetitions. Here are the general exercises:

Burpees - Push up off the floor, bring your arms to your chest, jump up and clap your hands over your head.
Lunge - stand up straight, take a wide step forward. Return your torso to its original position.
Cross-running - running in an accelerated mode with turns.
Corner on the training bars - straighten your arms, raise your straight legs parallel to the floor, linger, perform a rotation.