Functional training is training where the movement during exercise is performed correctly and almost all muscles participate in it. So the complete human body is trained, not muscle parts.
It is primarily dedicated to improving functionality that is, movement and movements become easier and of better quality.
As a rule, training should contain a minimum of two exercises each for Locomotion, Push, Pull, and Rotation.
The human muscle system (about 600 muscles) is 90% oriented diagonally. Only four muscles are known that are positioned vertically: (1. Erector spine, placed along the spine, 2. Tensor fasciae latae, which stands on the side of the pelvis, 3. Rectus abdominalis, front abdominal muscles, 4. Rectus femoris, one of the four quadriceps muscles on the thigh.)
It is normal then that in functional training we have a large number of exercises in the diagonal position.
Functional training arose from the great needs of most people, who are static because of work and want to maintain a natural form of movement and sports performance.
Professional sports actually invented functional training.
I will try, part by part, to create a picture of functional training because the concept is very interesting and compelling, but too extensive to fit into one title.
Why is functional training important?
It is simply an inseparable part of every sport and sports activity.
It is the base for strength sports and the basic program enabling progress for all others.
There are precisely determined, scientifically confirmed regularities that design this program.
The results are visible very quickly and it is one of the most popular training methods in the world.
However, the trainer is very important, as in any other training, so that the program is most effectively applied to you.
Today I will specifically describe some of the most popular exercises, but the point is in the way they are performed.
Explosive and fast!
The muscle must stretch and contract in the shortest possible time!
That's the point and you get the biggest benefit that way.
All other items, number of repetitions, number of sets, breaks between sets, intensity, etc. are also significant, but much less so.
As fast and as explosive as possible!
This is the point and purpose of functional training.
It is normal that in the initial stages of stabilization and endurance as a beginner you will have to work more slowly until you learn the correct movement and mechanics.
When you have mastered that, plyometrics of functional training follows, which is to do the exercise as quickly as possible and do the movement as explosively as possible.
You can see some of these exercises on my YouTube channel and the address is at the end of the text
Single Leg Contra-Lateral Arm Anterior Reach
Benefits: Exercise for strengthening the muscles of the back, back, thoracolumbar fascia, and paraspinal muscles.
Exercise for the rear box to stretch the hip and control the flexion and extension of the knee. The leg works biomechanically as it does during the pulling phase of running.
The body moves forward as low as possible while it exists good movement control. The knee remains stable, the spine is in a neutral position.
Runner's Reach
Advanced exercise option Single leg CLA anterior reach. An exercise that improves hip stability and prevents back injury.
The knee, hip, and ankle are stretched explosively. The support is always on the fingers. The body is in the position when running and the abdominal muscles are tightened.
Burpee
An exercise that develops the strength and flexibility of the muscles of the whole body.
Abdominal muscles tightened during the execution of the movement.
One of the most popular exercises in functional training because it connects almost all muscle chains of the body and significantly improves overall flexibility.
The constitution dictates the position of the arms and legs when performing the exercise.
Body-Weight Alternating Lunge
An exercise that strengthens the muscles around the hips and increases the flexibility of the hip flexors, tightens the abdominal muscles.
Diagonal kinetic muscle chains work, work from the ankle joint through the glutes, the thoracolumbar fascia to the paraspinal muscles.
Alternate Split Jump
Advanced option of the alternating lunge exercise.
It develops the strength and flexibility of the muscles around the hips.
Abdominal muscles are tight.
A vertical jump is performed. While the body is in the air, the position of the legs changes. Land lightly on both legs. The exercise is performed continuously without a break between jumps. When landing, the body continues to descend into a squat.
A great exercise to develop strength and endurance and also increase the metabolic demands of the lower back muscles body, as well as the cardiorespiratory system.
Bulgarian squat
The Bulgarian squat is an advanced exercise option, Body-Weight Alternating Lunge. A variation of the squat in which the emphasis is on activating the glutes and the back of the standing leg.
This unilateral exercise is extremely suitable for people with pain in the sacroiliac joint, posterior pelvic tilt syndrome, scoliosis, and scoliotic posture.
What should be paid attention to is that the vertical of the knee of the descending leg does not pass in front of the toes.
This is a training that ideally connects muscle cells, increases the intensity, and significantly develops flexibility and plyometrics potential. It is ideal both for professional athletes and for all other exercisers. It is the basis for upgrading and everyone will see the benefits after the first training session.
https://www.youtube.com/watch?v=THSj_BJQAtk
https://www.youtube.com/watch?v=oLyk4WupLXA
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