Every new day in the world of the fitness industry more and more effective training complexes for development of force, endurance and beauty of the person appear.
One of such technologies taking at present the leading position is the functional training.
Advantage and description of exercises
The functional training is a complex of various exercises which all for an hour are capable to bring all main groups of muscles into a tone and it is essential to accelerate metabolism in an organism of any person, with any physical training, besides, such system provides programs of trainings both for men, and for women.
There is a set of the reasons to be engaged in functional exercises, they, certainly, bring benefit to an organism and improve it.
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Main advantages:
- Correction of the consequences received by the musculoskeletal device as a result of diseases and limiting mobility of a body.
- Preparation of an organism for multiarticulate and difficult movements.
- Working off by an organism of various movements necessary for everyday life (to hold the child, to jump through pools, to move, not to test actively dizzinesses at sharp rising).
- Development of the main motive qualities – coordination of movements, reaction speed, balance, endurance, force and flexibility.
- Maximum burning of calories and optimum load of the uniform system of bones of a skeleton and copular device.
- Correction of shortcomings of a bearing.
- Improvement of work of heart and all vascular system.
- Light medical effect (elimination of scoliosis at an initial stage, simplification of headaches because of the easy shift of cervical vertebras).
- The developed method crossfit in a functional training which not only includes many effective movements, but also combines them in the most various combinations.
Types of a functional training
Types of a functional training correspond to a large number of the fitness directions:
- kettlebell fitness;
- OFP of the runner or interval trainings;
- workouts on horizontal bars;
- push-up from a floor;
- group lessons with the weighted balls, fitballs, steps, microscales;
- crossfit;
- trainings in TRX loops with the body weight of a body;
- occupations power-yoga;
- trainings in gyms with free burdenings.
Main exercises and equipment
Competently made program of a functional training contains in itself a lot of various movements as we already understood, what is it, there is a sense to pass to consideration of its main (basic) exercises and the service equipment.
Whether you know? The exhausting training is capable to lift the internal temperature of an organism to 40 degrees, and for complete recovery of muscle fiber tissue after similar physical activities the person needs about two days.
With body weight
It is easy to notice that the greatest part of trainings is made under exercise machines and other auxiliary stock, and the beginner only beginning to study and select for himself the necessary set of exercises not always knows that it is possible to be engaged in physical activities, relying only on the weight of own body and to achieve at the same time enough bright and effective results. Such trainings, except improvement of power qualities, rather surely increase endurance of blood vessels. Such balance is reached due to inclusion in work of a huge number of muscles of stabilizers and a complex system of coordination of movements.
Usually such program includes kardio + power loadings (squat, a rolling pin, extension of a back, attacks, push-ups headfirst).
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Also she effectively copes with such tasks:
- burns very large number of calories;
- develops functional force;
- strengthens a back, is fine prevention of injuries of this zone of a body;
- the universality – such type of exercises can be engaged any person, without wasting at the same time time and money.
Important! Occupations with burdenings can be begun from 14 years, surely having studied previously the basic rules.
With burdening
The training with burdening is a complex of power exercises with use of special sports equipment which gives the good, distributed load of muscles, helping to keep their health and elasticity. The advantage of such exercises consists in increase in endurance and health of all organism, retracting fat deposits in unnecessary places and an opportunity to return itself the correct proportions of a body.
With gymnastic apparatus
Exercises with gymnastic apparatus include such actions:
- corner;
- pulling up on rings;
- pulling up on a crossbeam;
- push-ups on bars;
- raising on a rope.
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Cardioloadings
Cardioloadings (aerobic exercises) are capable to oxygenate an organism, to accelerate a warm rhythm, to improve a dream, to normalize cholesterol level in an organism, to actively burn excess fat and to settle pressure.
Such type of occupations includes: intensive walking, lifting on steps, run, jumps, driving by bicycle or skates, dances and swimming.
Training for weight loss
Having dealt with a concept a functional training and the concerning question, what is it in sport and, especially, in fitness, it is possible to draw a conclusion that it is perfectly debugged system of physical movements which is completely covering kardio and power trainings which are actively used in various programs presently not only with the purpose to build up muscle bulk, but also for fast and safe weight loss.
Whether you know? By scientists it is proved that 20-minute occupations approximately for 48 hours and for 40% accelerate metabolic processes in an organism.
The program below for which for a start it is necessary to prepare necessary stock – a rug, jump rope, easy dumbbells can serve for combustion of fat as an example of a functional training, and the training always needs to be begun with warm-up, serially performing the following operations: slow running on the spot 3 minutes, direct strokes by hands and legs (on 10 times).
Further the list of exercises is submitted:
- Deep squats at fast speed with parallel lifting of dumbbells over the head.
- The cabin of firewood on a press. It is necessary to rise directly, to press to a backbone of a shovel and on straight arms to lift dumbbells behind the head. Then quickly to lower the case down, and dumbbells between legs (as at the cabin of firewood) and to return to initial situation. Such manipulations at fast speed repeat 20 times.
- Rock-climber, that simple words means run with the emphasis on hands. Time of exercise of-30 seconds.
- Push-ups with a small amplitude.
- Jumps on a jump rope. It is necessary to carry out this exercise at fast speed for three minutes.
After one-minute rest the presented exercises need to be repeated in three approaches.
Important! It is possible to carry out this complex of occupations within one month, but later it is desirable to increase loading, choosing more intensive training complexes.
Programs for beginners
Each person addresses occupations active sport for any reason sooner or later, and at the most initial stage it will be very convenient to use already developed complexes of trainings which are both for men, and for women.
For men
The program of a training for men includes 5 days of special exercises:
Day 1:
- crossbeam (15 pullings up);
- rowing (1 minute);
- 12 complexes of a berpa;
- jump rope (minute of the accelerated jumps);
- cross-run (2 minutes);
- 10-15-minute repetition (without rest).
Day 2:
- bar (15 accelerated squats);
- bars (up to 20 push-ups);
- 1.5 minutes of a respite;
- 3-4 repetitions of all complex.
Day 3:
- height (20 zaprygivaniye);
- gymnastic rings (to be tightened 15 times);
- 15 times to sit down (a usual order);
- rope (2 times to rise without application of legs);
- 12 serial (for each leg) attacks;
- 10-15-minute repetition (without rest);
- twisting (side – 25 times).
Day 4:
- push-ups (standing on hands, 8-12 times);
- stanovy draft (10 movements);
- bar (pushes over the head – 10 movements);
- 20-25 giperekstenziya;
- the weight (up to 20 moves);
- running on the spot (there is enough 3 minutes);
- 3-4 minutes of a respite, then repetition complex 2-3 more times;
- 25 raisings of knees (just in hanging or on the Swedish wall);
- twisting on a floor (too 25);
- to repeat 2 times the last couple of exercises.
Day 5:
- push-ups from a floor (10);
- gymnastic rings (to be tightened 10 times);
- rest from a half before the whole minute;
- push-ups from a floor (again 10);
- push-ups on bars (10);
- rest from a half before the whole minute;
- repetition of all complex (three times);
- bars (a corner - three times on half-minute);
- gymnastic rings (a corner – a third of minute).
For women
Program of trainings for women:
Day 1:
- crossbeam (10 pullings up);
- 2-minute rowing;
- berp (15 times);
- jump rope (couple of minutes of fast jumps);
- 1 minute of cross-run (there and back).
- within 10 minutes repeats without respites.
Day 2:
- bar (15 squats);
- hands in an emphasis behind (15-20 bendings extensions);
- rest 1.5 minutes;
- repetition of a complex (3-4 times).
Day 3:
- height (20 zaprygivaniye);
- gymnastic rings (10 pullings up);
- 20 squats (legs are widely put);
- to steam of raisings on a rope (it is possible to help legs);
- 15 foot attacks;
- repetitions without breaks up to 15 minutes;
- side twisting (for both parties without breaks on 25 times).
Day 4:
- 6-10 push-ups (standing on hands);
- stanovy draft (12 movements);
- rubber expander (10 raisings of hands forward);
- fifteen inclinations forward;
- 20-25 giperekstenziya;
- dozen raisings of hands in the parties (with an expander);
- 2-minute running on the spot;
- respite 3-4 minutes;
- repetition of a complex (up to 3 times);
- 25 raisings of knees in hanging or on the Swedish wall;
- 25 twisting on a floor;
- to repeat 2 times the last movements.
Day 5:
- push-ups (10 times) from a floor;
- rest from a half before the whole minute;
- vyprygivaniye from rifts on a back (10 times);
- basin raisings from a prone position on a back (15 times);
- rest from a half before the whole minute;
- triple repetition of a complex;
- bars (triple semi-minute corner);
- gymnastic rings (disposable 20-second corner).
Contraindications
Fully to be engaged in functional trainings it is necessary to exclude some serious contraindications:
- Heart diseases at which physical activity is forbidden.
- Backbone diseases.
The functional training is one of serious steps of the person on the ways of improvement, the main thing, in this unique process to follow all rules, to meet halfway safely to the dream of health and an ideal figure.