Functional training. Fitness training in a new way

For modern man do fitness as naturally, how to wash, brush your teeth, eat and go to work. Improving physical training develops cosmic speed, so each occupant could choose what his taste (aerobics, Pilates, Callanetics, athletic gymnastics and so on. D.). It is important that the training was not only interesting, but also useful. This position is considered the developers of functional training Zhukov and A. Feoktistov. Functional training is defined as a form of fitness training, during which the used natural human movement.

The essence of the method

Physical human qualities (strength, flexibility, endurance, coordination abilities, speed) are shown on a daily basis, whether it's a walk to the bus stop, wash floors or child care. The successful execution of daily business depends on the development of different muscle groups, such as stabilizers. These muscles are responsible for the operation of the musculoskeletal system and the ability to maintain balance.

functional training exercises are aimed at strengthening the muscle groups and fibers of different types. The work involved the bones and ligaments. During a workout burns more calories.

Functional training contributes to the harmonious development of all parts of the body. In everyday life, people do not always properly distribute the load, forced to work only certain muscle groups, while other muscles do not work at all. Over time, the movement has become unnatural, there are discomfort, pain in the spine and joints. Exercise helps work synchronously to all systems of the body.

Functional Training: Program

A typical program includes sessions with its own weight on the gymnastic apparatus, cyclic movements and exercises with weights. Exercises include bodyweight squats, lifting the trunk, push-ups, Jumping, jumping rope (scrolled twice), lunges, and so on. D.

In training using bars, horizontal bar, rope. Cyclic movement - is run over a distance of 100 meters and a special rowing simulator.

Exercise with weights - is the deadlift (the rise of the original seated position), push on the chest, squats with weights and swing. exercises similar to the following distribution: on Monday tightened engaged, pressing and squats. Tuesday performs emissions over the bar, pressed and jumping rope. On Wednesday, running and doing exercises with gymnastic stick. Thursday - a day of rest and recovery, and on Friday the work begins with the highest weights. After three days of classes provides one day of rest. Program are adjusted according to age, gender, individual characteristics involved.

Functional training: exercise

As mentioned above, a typical exercise functional training are sit-ups, jumping, push-ups, tremors, and so. D. Let us consider each movement in detail.

Squats can be varied: from the starting position "feet shoulder width apart," on one leg ( "pistol"), from a wide rack. Squat can be on your toes with your back straight or on the whole foot. Rod or gymnastic sticks lie on the shoulders and arms are supported.

During the training used species such as jumping Jumping (from position sitting on the rise), jumping rope and "burpee". The last exercise is performed as follows: first stop sitting down and then straighten the legs at close range while lying, sitting down again further emphasis, then straightening, bouncing and clapping over his head (straight arm). Push-ups can be floor, wall, gymnastic bench. If it is difficult to perform the exercise in the emphasis lying down, you can do it while standing on his knees, legs bent at the knee joints. Experienced dealing with pressing, placing the foot on the platform. Push-ups on parallel bars performed by flexion and extension of the hand position of Vis. On the uneven bars, rings and climbing wall lift straight legs to an angle of 90 °. To use the pull-ring and the bar.

No less effective are the attacks. The right leg makes a step forward and bent at the knee, the left is also bent at right angles. After reset the exercise is repeated with the left foot.

Functional training involves barbell deadlift, squat and push. Deadlift is performed from the forward tilt: dealing takes the bar and lifting it straightens itself. When making a first push rod rises to the chest and then straightens up.

Knowing the characteristics of the program and exercise, you can make a set of functional training, but it is better to entrust it to a professional instructor.

Training unit

As the workouts natural motion simulators with a free path of the exercises used in the classroom. In particular, on the device "Total Jim" swing the press, strengthen the muscles of the shoulder girdle and chest, perform stretching exercises. The device represents a moving platform with the cable traction. Customizing tilt angle, height of platform nine and resistance levels allow you to perform 250 different exercises for all muscle groups. Train explosive strength and coordination abilities enables medical trampoline. It is used when performing the exercises with balls (beat off from the surface) and jumping.

The abdominal muscles and the back is fixed on the device, "Corinthians coach" (angled to handle platform). Engaged arranged on the platform and holding the handle, makes movements. The exercise is performed from different starting points: on the knees, one knee, in the "bar" side. Vents and resulting hip muscle strengthening on the balancing platform.

Calculation of load

In order for a class to be useful, you need to properly distribute the load. The fitness club instructor does, and it is recommended to focus on the following indicators at self-employment.

maximum heart rate (pulse) is calculated before the start of training. To determine the load capacity, you need to take away from 220 his age. fitness enthusiasts, have stepped 50-year milestone, subtract the year of two hundred. This result is the maximum heart rate.

If we talk about improving physical training, the heart rate should not exceed 70% of maximum heart rate in the main part of training (for trained involved). During the preparation of the heart rate should not be more than 50-60% of the maximum. At the end of classes perform relaxation exercises. Five minutes after exercise heart rate should return to normal.

In addition to heart rate, should focus on well-being. It is not necessary to practice 'till you drop', it is better to leave the room, when still want to do. Before going to the gym you need to consult a doctor. Training "Functional Training" - a serious matter.

Contraindications

Personal training is to forget all those who suffer from severe cardiovascular disease (heart disease, noise). Tachycardia, bradycardia, fibrillation slight permissible load. The same applies to problems with blood pressure. Small hypo- and hypertension - is not an obstacle for fatigue studies, and with strong pressure drops exercise excluded.

Also, functional training is contraindicated in persons who suffer from respiratory diseases (sinusitis), joints (brittle bones, arthritis), urinary system (stones). The presence of Graves' disease, diabetes, hemorrhoids, varicose veins, gallstones, neuralgia - an occasion to review the load.

After an illness to training are allowed to proceed only on doctor's advice. Postoperatively exercise excluded for a year.

In any employment by fitness is important to follow the principle of "do no harm".