Fitness 2022

Exercífunctions: 9 opções de exercisesícios and how to do

Exercífunctions: 9 opções de exercisesícios and how to do
Exercífunctions: 9 opções de exercisesícios and how to do

Functional exercises are those that work all the muscles at the same time, unlike what happens in weight training, in which muscle groups are worked in isolation. In this way, functional exercises improve body awareness, motor coordination, agility, balance and muscle strength.

Functional training can be performed by all people, as long as they are accompanied by a physical education professional. This type of training is dynamic and involves several muscle groups, favoring the improvement of physical conditioning and improvement of resistance and muscular strength. Discover other benefits of functional training.

Functional exercises are performed mainly using your own body weight, however the exercises can also be done using some accessories, such as dumbbells, elastic bands, pulleys, kettlebells, Swiss balls, among others, which are simple and low cost.

It is important that the functional circuit is determined by the professional according to the person's characteristics and goals. Some examples of functional exercises are:

1. Squat

The squat is a great exercise not only to strengthen your core, but also to work your lower limbs and can be done using your own body weight or with dumbbells.

For the squat to be performed correctly, it is important to position your feet facing forward and shoulder-width apart and, if applicable, hold the dumbbell in front of your body.Then contract your abs, squat and return to the starting position. This movement must be repeated for as long as indicated by the instructor.

2. Unilateral Swing with Kettlebell

This exercise is performed using the kettlebell and complements the squat, as it helps develop ankle, knee, and hip extension.

To perform this exercise, you need to hold the kettlebell in your right hand and slightly bend your knees. Then, push with your body so that the kettlebell is at shoulder height and your knees are extended, and then lower the kettlebell along the same path.

Because functional training is dynamic, it is often recommended that when the kettlebell returns to the starting position, the person passes it to the other hand, being able to work both sides during the same set.

3. Overhead development

This exercise helps to stabilize the core and shoulders and can be done with a dumbbell or barbell, for example.

The execution of this exercise is simple, just position the dumbbells or the bar at shoulder height and develop up to above the head, and the movement must be repeated during the time indicated by the instructor.

4. Plank

The plank is a great exercise to ensure shoulder stability and core stiffness, which corresponds to the muscles of the abdominal, lumbar and pelvic region that guarantee the stability of the spine.

To do the plank, just place your hands or elbows and the balls of your feet on the floor and maintain the position for as long as the instructor recommends.

5. Wave with naval rope

This exercise promotes increased core resistance and promotes physical conditioning, and is often incorporated into functional circuits.

The naval rope exercise is simple, the person should hold the ends of the rope, contract the abdomen and, with the knees semi-flexed, move the hands up and down, alternately, so that undulations are formed.

6. One-sided Stiff

The unilateral stiffening can also be included in functional training, as it allows you to work the back of the leg, as well as activating the lumbar and abdominal muscles, since it is necessary to remain stable to perform the movement.

This exercise can be done with a dumbbell or kettlebell, which should be held in front of the body with just one hand. Then, the leg corresponding to the hand with the weight must be fixed on the floor and the other leg must be suspended in the air during the movement, which consists of lowering the load towards the foot and then returning to the starting position, It is important to keep your back straight and your abdominal muscles activated.

In the case of this exercise, the instructor can indicate performing the maximum number of repetitions during the pre-established time and then do it with the other leg, or can include another functional exercise between one leg and the other.

7. Burpees

The burpee is a simple and very complete exercise that works the person's cardiorespiratory capacity, and can be included in functional training to increase heart rate and promote caloric expenditure.

The burpee movement basically consists of lying down and getting up quickly. That is, to perform the movement, the person must throw their feet back while placing their hands on the floor, to lie down completely. Then, perform the reverse movement to get up, so that you must pull your legs and get up off the floor, making a small jump and stretching your arms up.

It is important that the person maintains the rhythm while performing the burpees, paying attention to the quality of the movement.

8. Triceps TRX

To perform the triceps exercise on the TRX, it is important to adjust the tape according to the difficulty indicated by the instructor and hold the tape above your head. Then, stretch and flex the arms, performing the repetitions according to the personal orientation.

TRX is a very versatile piece of equipment, and can be included in functional training in several ways, increasing the difficulty of performing the movement and ensuring several benefits. See more about TRX.

9. Abdominal

Although most functional exercises activate the abdomen, it is also interesting to do abdominal exercises to work this muscle in a more isolated way. Thus, the instructor may indicate the performance of lateral, upper or lower abdominals according to the objective of the training.

A type of sit-up that is often indicated is the complete sit-up, in which the person must lie on the floor and bend the legs, so that the soles of the feet are touching or that the knees are together and the feet fixed to the floor. Then, he/she must completely lift off the floor and control the return to the starting position, performing this movement according to the instructor's guidance.

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