It is important that, even if we don't go to the gym, we do functional training at home to improve our physical condition and the movements we indirectly perform during the day.
As its name suggests, functional training focuses on improving the functionality of the body. This improvement is noticeable not only from an aesthetic point of view but also in the movements and actions performed daily thanks to the practice of functional exercises.
You can do this training using your own body weight or by complementing it with materials you can find at home.
our website like dumbbells, TDS or medicine ball.
What are functional exercises? Functional training involves exercises that indirectly stimulate all muscles, rather than specific muscle groups. Therefore, it is a comprehensive and extremely effective workout for reshaping the silhouette and improving our movement.
Why do functional training at home?
There are some very valid reasons why you might decide to start functional training at home. The current situation of being forced to stay at home is one of them, so it is not an excuse to not exercise and neglect our health and figure.
But not only that, in our homes there is always space for fitness and personal care, you just need to have the will and know how to start.
Functional training at home. What functional exercises to do?
Much more than you can imagine, in fact, you can even work with the walls and furniture in the house. The important thing is that you feel comfortable.
You can do functional exercise at home at your own pace, with an exercise mat, which involves bodyweight exercises without equipment. Let's see below what functional training circuits at home you can do:
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Global functional exercisesIn other words, by doing them you will work all the muscles of the body at the same time, including:
Burpee: It is a cardiovascular exercise that allows you to work many muscle chains at the same time. You will activate your entire body since the correct way to do it is quickly, maintaining the precise rhythm for a balanced body movement.
The starting position is squatting, placing your hands on the floor, then moving your legs back to do a push-up, returning to the squatting position, and finishing with a jump, then repeating it several times. Perform 12 repetitions.
Mountain climbers: Another cardiovascular exercise that will activate your whole body. It consists of initially getting into a plank position with your hands on the floor. Bring one knee towards your hands in a controlled manner, avoiding any movement in your body, then place it back down while at the same time raising the other knee.
The correct way to do it is by engaging your abs and waist properly, repeating the exercise quickly in a continuous and balanced way. Aim for up to 20 repetitions.
Functional exercises for legs: At this point we will focus on this part of our body, and the training includes:
Squats: This classic exercise allows for different alternatives to perform it, with the most common one being where we keep our feet shoulder-width apart, we bend over so that the knees do not go past the tips of the toes during the flexion, maintaining a position as if we were sitting for about 5 seconds, then we stand up and repeat. We perform 15 repetitions.
Strides: This exercise is optimal for those who want to strengthen the inner part of the legs and glutes. Place your legs slightly apart, take a step forward, lower yourself transferring the weight of your body to the bent leg, then return to the starting position, repeat in the same way with the other leg, and continue until finishing the set. Do 15 repetitions.
Functional core exercisesHere you will work on your abs, hips, and lower back. Let's see which exercises to do:
Iron: It is a static exercise, which consists of placing your hands on the floor, aligning your wrists with your elbows. Get into a plank position as if you were going to do a push-up. Connect the toes of your feet to the ground, squeeze your glutes, and hold this position for 30 seconds, aligning your head with your back. Rest for 5 seconds and repeat.
V sit-ups: This exercise will allow you to work the muscles of your core, especially your abdominals.
The starting position is lying on a mat, you must slowly contract your abs, raising your legs and arms at the same time until they touch and your body forms a V shape, holding this position for a few seconds, then release and lie down to repeat the series again. Do 12 repetitions.
-Functional exercises for the core: You will specifically work the muscles in the upper body. Some exercises you can do are:
Push-ups: It is a very classic exercise that should not be missing from your routine.
You should place your hands on the floor below your shoulders. Your body should be aligned with your head in a plank position, stay rigid and do not lose this form, then lift your torso off the floor with the strength of your arms, the toes are the support of the body along with your hands, then lower back down and repeat the set. We do 15 repetitions.
Pull-ups: It is a bodyweight exercise to strengthen the core.
It should be done with a bar at a height higher than your body, grab it tightly with your hands, which should be slightly apart, then you must lift the weight of your body until your chin surpasses the bar. Lower and repeat the series. Perform 5 sets of 5 with rest intervals.
You already know the importance of doing functional training at home or at the gym and what exercises you can do. Always remember the importance of performing exercises correctly to avoid injuries, and always consult a professional.
