Functional exercises are those that work all muscles at the same time, unlike what happens in bodybuilding, 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 carried out by everyone, as long as they are accompanied by a physical education professional. This type of training is dynamic and involves several muscle groups, favoring improved physical conditioning and improved endurance 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 objectives.
Some examples of functional exercises are:
1. Squats
Squats are 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.
How to make: 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 abdomen, squat and return to the starting position. This movement must be repeated for the time indicated by the instructor.
2. Swing unilateral com kettlebell
This exercise is done using the kettlebell and complements the squat, as it helps to develop extension in the ankles, knees and hips.
How to make: To perform this exercise, you need to hold the kettlebell with your right hand and slightly bend your knees. Then, push your body so that the kettlebell Stand at shoulder height with your knees extended, and then lower the kettlebell along the same path.
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. Burpee
Burpee is a simple and very complete exercise that works on a person’s cardiorespiratory capacity, and can be included in functional training to increase heart rate and promote calorie expenditure. Learn more about burpee.
How to make: The burpee movement basically consists of lying down and getting up quickly. In other words, 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 opposite movement to get up, so you must pull your legs and get up from the floor, doing a small jump and stretching your arms upwards.
It is important that the person maintains the rhythm while performing burpees, paying attention to the quality of the movement.
4. Overhead press
This exercise helps to provide stability to the core and shoulders and can be done with a dumbbell or a barbell, for example.
How to make: Executing this exercise is simple, just position the dumbbells or bar at shoulder height and press them above your head, and the movement must be repeated for the time indicated by the instructor.
5. Plank
The plank is a great exercise to ensure shoulder stability and core rigidity, which corresponds to the muscles in the abdominal, lumbar and pelvic region that guarantee spinal stability.
How to make: To do the plank, simply place your hands or elbows and toes on the floor and maintain the position for as long as recommended by the instructor.
6. Corrugation with naval rope
This exercise promotes increased core resistance and promotes physical conditioning, and is often incorporated into functional circuits.
How to make: The naval rope exercise is simple, the person must hold the ends of the rope, contract their abdomen and, with their knees semi-flexed, move their hands up and down, alternately, so that ripples are formed.
7. Stiff unilateral
The unilateral stiff can also be included in functional training, as it allows you to work the back of the leg, as well as activating the lower back and abdominal muscles, as you need to remain stable to perform the movement.
As to do: This exercise can be done with a dumbbell or kettlebell, which must be held in front of the body with just one hand. Then, the leg corresponding to the hand that has the weight must be fixed on the floor and the other leg must remain 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 may indicate that you perform the maximum number of repetitions during the established time and then do it with the other leg, or may include another functional exercise between one leg and the other.
8. Triceps on TRX
The TRX is a very versatile piece of equipment and can be included in functional training in various ways, increasing the difficulty of performing the movement and guaranteeing several benefits. See more about TRX.
As to do: To perform triceps presses on 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 your arms, performing the repetitions according to the personal guidance.
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. Therefore, the instructor may recommend performing lateral, upper or lower abdominal crunches according to the training objective.
As to do: Lie on the floor and bend your legs, so that the soles of your feet are touching or your knees are together and your feet are fixed to the floor. Then, you must get up completely from the floor and control your return to the starting position, carrying out this movement in accordance with the instructor’s instructions.
