Everything you need to know about functional training

Constantly hear about functional training, but still do not understand what are its advantages? Together with Reebok CrossFit Krylatsky trainer Dmitry Kaminsky we tell you how to pump your whole body without complicated devices and become stronger with every training session. And at the end of the material - a ready-made plan for functional training.

Everything you need to know about functional training

Functional training - These are intense complexes of exercises that develop a reaction, increase strength, endurance and strengthen the muscles of the whole body. You can train with your own weight, as well as with balls, skipping ropes, traction simulators and balancing platforms. The basis of functional training is multi-joint exercises: jumping with change of legs, burpie, steps on the hands, "rock-climber", "bear step", lunges and others.

Often they are performed in the form of circular training, maximally pumping the whole body in a short time.

Everything you need to know about functional training

Some people think that the longer you train, the better. But this is not so. Intensive complexes of functional training, which last 20-40 minutes, are much more effective for muscles than an hour and a half of leisurely work on simulators.

Everything you need to know about functional training

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The main advantage of functional training over crossfit and gym - you can do it anywhere. The main tools are the body and everything that is around. Stairs, benches, elevations - all this can be used to pump all muscle groups. For example, a bench is a universal simulator: on it you can perform steps, push-ups (normal and triceps), lunges. All that is enough for fantasy.

By the way, some sports brands conduct training in different parks and spaces of Moscow. For example, you can work out with Reebok in Neskuchny Sad, Victory Park and at the Bakery.

Everything you need to know about functional training

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Exercising with your own weight is good for everyone. There is no risk of “tearing” your back, it is easier to control body movements.

The main thing is to choose exercises that will develop your weaknesses and support your strengths.

Everything you need to know about functional training

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Intensive workouts burn a lot of calories (how much depends on your weight, physique and metabolism). Your task is not to eat more than you spent in training and all day.

Everything you need to know about functional training

  • 5 pull-ups (in the gravitron, if it’s heavy on the bar);
  • 10 push-ups (classic or from the knees );
  • 15 squats.

Work without stopping for 20 minutes. Calculate how many laps you did in the allotted time. It will be your marker in the future to determine how much faster and more resilient you become.

Everything you need to know about functional training

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