What is functional training

He Functional training It is a physical conditioning approach that focuses on the development of skills and abilities that are relevant to a person's daily and functional activities. Unlike some other training methods that focus exclusively on muscle development or improvement in specific sport, functional training focuses on improving strength, endurance, the flexibility, the mobility and the stability that are required to carry out daily tasks effectively and with a lower risk of injuries.

Functional training often uses movements and exercises that mimic the natural actions of the body, such as lifting, pushing, etc. These exercises usually involve multiple muscle groups and are carried out in positions that defy stability and balance. Some of the common tools and equipment used in functional training include free weights, elastic bands, stability balls, Bosu, TRX and body weight itself.

The benefits of functional training include a better capacity to carry out daily activities, a reduction in the risk of injury, an improvement in posture and balance, an increase in strength and resistance, and greater mobility and flexibility. It can be adequate for people of different levels of physical condition, from beginners to high performance athletes, since exercises and intensity can be adapted to individual needs.

Functional training has become very popular in the world of physical conditioning and rehabilitation, since it focuses on improving the quality of life and body functionality instead of simply seeking an aesthetic development or specific sports performance.

Functional exercise

He Functional exercise It is a fundamental part of functional training and refers to the specific movements and exercises that are carried out with the purpose of improving the function of the body in daily activities.

Some common examples of functional exercises include:

1. Squats 

2. Shoulder press: This exercise replicates the movement of lifting heavy objects above the head. Strengthens shoulder muscles, triceps and core.

3. Plates (or side plates): The plates are exercises that work the stability of the core and the upper body.

4. Russian weightlifting: This exercise resembles the act of lifting and carrying heavy objects at a certain distance. Strengthens the back, legs and core.

5. Turs and torso rotations
6. Balance and coordination exercises

It is important to highlight that functional exercise adapts to individual needs and abilities, so it can be suitable for people of different ages and physical condition levels. These exercises are an integral part of a holistic approach to improve health and well -being, focusing on the functionality of the body instead of simply on aesthetics or athletic performance

Functional Gymnastics

Some key aspects of functional gymnastics include:

1. Natural movements: Functional gymnastics focuses on movements that are inherent to human experience, such as lifting, pushing, crouching, turning and walking.
2. Full body training: Unlike some training programs that focus on isolated muscles, functional gymnastics works on strengthening and coordinating multiple muscle groups at the same time.
3. Balance and stability: Functional gymnastics often incorporates exercises designed to improve balance and stability, which is essential to prevent injuries and maintain a good posture.
4. Adaptability: Functional gymnastics exercises can be adapted to individual needs and abilities, which makes it appropriate for people of different ages and physical condition levels.
5. Use of body weight and equipment: A variety of equipment, such as free weights, elastic bands, stability balls and more, or simply the body weight to perform functional exercises can be used.

Functional gymnastics is used both to improve health and quality of life in general and for rehabilitation after injuries or to improve sports performance.

Personal and professional health trainers often incorporate principles of functional gymnastics in their training programs to help people develop strength, resistance, flexibility and mobility in an integral way, which can translate into a better capacity to perform daily activities with ease and reduce the risk of injury.

Functional exercises 

1. Squats
2. Shoulder press
3. Iron
4. Russian weightlifting
5. Turs and torso rotations
6. Flexions (push-ups)
7. Lunge
8. Object lifting
9. Balance exercises
10. Flexibility exercises

Functional training material

Functional training can be carried out with a variety of materials and equipment, or even with body weight, depending on your personal objectives and preferences.

Here we present a list of some common materials and equipment that are used in functional training:

1. Body weight: Many functional exercises can be done using only the weight of your own body. This includes squats, flexions, plates, jumps and other movements that involve the resistance of your body.
2. Free weights: Free weights such as dumbbells and bars are very versatile and are used for a wide variety of functional exercises, such as uprisings, curls, shoulder press and more.
3. Kettlebells: Russian weights (kettlebells) are especially useful for balance exercises, lifting movements and swing exercises.
4. Elastic bands: Elastic bands provide resistance and can be used for muscle strengthening exercises, stretching and mobility exercises. 
5. Stability balls: Stability balls, such as Bosu or Fitballs, are ideal for improving the balance, stability and strength of core.
6. TRX: Suspension training systems, such as TRX, are excellent for exercises that involve body weight itself and require a good dose of stability.
7. Jump platforms: Jump platforms or boxes are used for pliometric exercises and to improve the power and resistance of the legs.
8. Pulley machines: Pulley machines allow a variety of strengthening exercises, such as throwing, pushing and lifting.
9. Battle strings: The battle strings are used for drag exercises, blows and oscillatory movements that improve strength and resistance.
10. Parallel bars: Parallel bars are useful for traction exercises and triceps work.
11. Sogas or strings to climb: The strings to climb are excellent to improve the force of the upper train and coordination.
12. Hexagonal dumbbells: These dumbbells have a specific shape that allows weight lifting and dead weight exercises to be carried out with lower tension in the lower back.