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Functional exercises are those that work all muscles at the same time, differently from what happens in bodybuilding, in which muscle groups are worked out in isolation. Thus, 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 muscle strength. Learn about other benefits of functional training.
Functional exercises are performed mainly with the use of the body's own weight, however the exercises can also be done using some accessories, such as dumbbells, rubber bands, pulleys, kettlebells, Swiss balls, among others, which are simple and inexpensive.
It is important that the functional circuit is determined by the professional according to the person's characteristics and objectives. Some examples of functional exercises are:
1. Squat
The squat is a great exercise not only to strengthen the core, but also to work the 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 and, if applicable, hold the dumbbell in front of your body. Then contract the abdomen, crouch and return to the starting position. This movement must be repeated for the time indicated by the instructor.
2. One-sided swing with Kettlebell
This exercise is done using the kettlebell and complements the squat as it helps to develop ankle, knee and hips extension.
To perform this exercise, you must hold the kettlebell with your right hand and slightly bend your knees. Then, push with the body so that the kettlebell stand shoulder-length and knees extended, and then lower the kettlebell the same way.
Because functional training is dynamic, it is often recommended that when kettlebell return to the starting position, the person passes it to the other hand, being able to work both sides during the same series.
3. Overhead development
This exercise helps to give stability to the core and shoulders and can be done with a dumbbell or a barbell, for example.
The execution of this exercise is simple, just position the dumbbells or the barbell at shoulder height and develop up above the head, and the movement must be repeated during the time indicated by the instructor.
4. Surfboard
The board is a great exercise to ensure the stability of the shoulder and the stiffness of the core, which corresponds to the muscles of the abdominal, lumbar and pelvic region that guarantee the stability of the spine.
To make the board, simply support your hands or elbows and the balls of your feet on the floor and maintain the position for the time recommended by the instructor.
5. Waving with naval rope
This exercise promotes increased core resistance and favors physical conditioning, which is often incorporated into functional circuits.
The exercise of the naval rope is simple, and the person must hold the ends of the rope, contract the abdomen and, with the knees semi-flexed, move the hands up and down, alternately, so that ripples are formed.
6. One-sided stiff
The unilateral stiff can also be included in functional training, as it allows you to work the back of the leg, in addition to also 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 must be held in front of the body with only one hand. Then, the leg corresponds 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 that the maximum number of repetitions is performed during the pre-established time and then do with the other leg, or can include another functional exercise between one leg and the other.
7. Burpees
The burpee is a simple and quite complete exercise that works on the person's cardiorespiratory capacity, and can be included in functional training to increase heart rate and favor caloric expenditure.
The movement of the burpee basically consists of lying down and getting up fast. That is, to perform the movement, the person must throw their feet backwards while supporting their hands on the floor, to lie down completely. Then, perform the reverse movement to lift, so you should pull your legs and lift off the floor, making a small jump and stretching your arms upwards.
It is important that the person keeps the rhythm during the performance of the burpees, paying attention to the quality of the movement.
8. TRX triceps
To perform the triceps exercise on the TRX it is important to adjust the tape according to the difficulty that was indicated by the instructor and to hold the tape above your head. Then, stretch and flex your arms, performing the repetitions according to the personal's orientation.
The TRX is a very versatile equipment, which can be included in functional training in several ways, increasing the difficulty of performing the movement and guaranteeing several benefits. See more about TRX.
9. Abdominal
Although most of the functional exercises activate the abdomen, it is also interesting to do the abdominal to work this muscle in a more isolated way. Thus, it can be indicated by the instructor to perform lateral, supra or lower abdominals according to the training objective.
One type of abdominal that is often indicated is the complete abdominal, in which the person must lie on the floor and flex the legs, so that the soles of the feet are touching or that the knees are together and the feet are fixed to the floor. Then, you must raise completely on the floor and control the return to the starting position, making this movement according to the instructor's orientation.