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The gym does not always come for an ideal figure and muscle mass.

The gym does not always come for an ideal figure and muscle mass. Functional trainings are becoming increasingly popular, which are aimed at developing the qualities necessary in everyday life. In particular, it is endurance, speed, coordination, flexibility and agility. Even at the initial stage of training, it becomes easier for people to perform simple actions: doing chores at home, lifting weights, looking over their shoulders, walking the stairs, etc.


Exercises of functional training are aimed at the muscles-stabilizers, which keep the body in certain positions. They are located deep in the muscular system and are very difficult to work out during routine training – aerobic and power training.

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Functional training strengthens the entire muscular corset, especially the muscles of the lower back and abdomen. Gradually improves posture, sense of balance, control over movements, overall endurance and body tone. Initially, these exercises were invented for professional athletes. For example, they help skaters achieve a confident step and perfect coordination, and the sprinters – to make the most effective start at the start.

More effective and complex is considered a circular functional training, when the exercises are performed one after another, without a respite. At the same time in all exercises involved different muscle groups, and as a result, the load falls on the entire body. With this approach, stamina and coordination are even better developed.

According to many trainers, functional trainings for women and men have not only a generally restorative, but a specific healing effect: they can help you get rid of headaches, reduce the manifestations of osteochondrosis and scoliosis.

Training for functional endurance is carried out with its own weight. However, additional equipment can be used – weights, step-platforms, elastic bands and shock absorbers.


Functional training is suitable for girls and boys, women and men – in short, they will be useful to everyone regardless of gender and age. But there are categories of people to whom such loads are particularly recommended. You should register for a functional training, if you:

  • A young mother who wants to restore the figure after giving birth.
  • Just started to do fitness and want to prepare for more serious stress.
  • You lead an inactive way of life – for example, work in the office. Functional training will help you regain muscle tone, restore good posture and strengthen the body.
  • Often engaged in heavy physical labor. Training will help to avoid various health problems, including those associated with muscle imbalance.
  • You recover from a trauma or illness. You can return the body mobility and gain strength.


The choice of specific exercises and the number of repetitions depend on the level of training and individual indicators. Consider what exercises usually include functional training and how to properly do them.


Mostly, the lungs train the muscles of the legs and buttocks, but they also involve many other muscles – large and small, improve coordination of movements and stability, favorably affect the ligaments and joints. The falls are widely used in fitness – both among athletes-bodybuilders, and among women who want to have beautiful thighs.

Technique for completing the lunge:

  • Get up in the starting position: the back is straight, the shoulder blades are folded, the arms are along the body, the legs are at the width of the thigh line.
  • Take the biggest step forward on inspiration, while keeping the body straight.
  • Transfer the weight of the body to the forward leg. In this case, the hip of the front leg should be parallel to the floor, and the knee of the hind leg – almost touching the floor. In this position, the muscles of the hindleg should be strained.
  • Hold your breath for a few seconds.
  • Return to the starting position, repeat the same with the other leg, make the desired number of repetitions.


Squats are used in bodybuilding, choreography and physiotherapy. They strengthen the muscles of the legs, buttocks, back and press, improve coordination. In everyday life, exercise helps to sit down and get up, pick up objects from the floor.

Technique of execution:

  • Take the starting position: the shoulders are laid back and lowered, the back is straight, the legs are slightly wider than the shoulders, the arms are extended forward with the palms down, folded over the head, fixed with palms on the waist, or bent at the elbows and pressed to the trunk.
  • Slightly pull back the hips and gradually bend the knees. In this case, the back should remain flat during the whole squat, and the knees – do not go forward beyond the line of the toes. Take the pelvis back, as if sitting on a chair.
  • If you are new to this exercise, do not squat deeply: stop at a position parallel to the floor. The deeper squatting, the more effective it is.
  • In the final position, transfer the weight to the heels.
  • Return to the starting position and perform the required number of repetitions.

Lifting to the step-platform

Exercise trains quickly and easily to climb the stairs. Develops coordination and stability, strengthens joints, leg muscles, buttocks, abdomen and back. Instead of a step-platform, you can use a bench, but in this case you will not be able to adjust the height of the lift.

Technique of execution:

  • Stand exactly in front of the step-platform, at a distance of 30-40 cm from it, put your feet on the width of your shoulders. Put your hands on your chest or fix along the trunk, relax your shoulders, straighten your back.
  • On inhalation, place one foot on the step-platform and with the efforts of the front leg, attach the second leg to it.
  • Return to the starting position. In this case, the descent should be controlled by the efforts of the foot that stands on the platform.
  • Do the desired number of repetitions.

You can do the exercise first on one leg, then on the second leg, or alternately. All movements should be slow. If you can not keep balance, try to shorten the step.


For this exercise, you need a tape-expander. Stretching favorably affects the muscles of the back and hands – you can easily open heavy doors.

Technique of execution:

  • Take the starting position: sit on the floor, bend your knees, put your feet on the width of the shoulders. Ribbon wrap around your feet, take the loose ends in your hands and turn your palms to yourself.
  • Pull the tape to yourself until the arms are above the waist. In this case, the elbows should be pressed against the trunk.
  • On inhalation slowly return to the starting position.

Depending on your physical form, you should determine how long the approach will last: normally from 30 to 60 seconds.

Rotation with a ball

Exercise is aimed at improving coordination and strengthening the muscles. You begin to feel your body better, develop dexterity and coordination.

Technique of execution:

  • Stand on your knees, bend the right leg at right angles, put the foot firmly on the floor and press the knee of your right foot to the floor.
  • Take the ball in both hands and lift over your head. In addition, stretch the muscles of the hips, abdomen and chest.
  • Take your hands to your right thigh, for a short while, stop in this position.
  • Return to the starting position.
  • Repeat the same exercise, but put forward your right foot and leaning towards your left thigh.
  • Make the necessary number of repetitions.

Drops, squats, lifts to the step-platform can be done not only with its own weight, but also with dumbbells, barbells, pancakes. This gives additional load and increases efficiency.

A group or personal trainer can offer other exercises for functional training, including push-ups, pull-ups, deadlifts, berms, etc. Everything depends on the specific program and your level of preparation.


Here are some possible training programs for those who make the first steps in fitness. Let’s figure out what exercises are performed in the gym and how they can be replaced at home. Functional training beginners are recommended to perform 3-4 times a week.

Program for men

Each training lasts at least an hour and starts with a warm-up. Then the complexes of exercises are carried out.

The first day

  • 15 pull-ups in the vise on the crossbar.
  • 10 sit-ups.
  • 12 bers.
  • Minute of jumps on the rope.
  • Two minutes of accelerated running.

The complex is recommended to be performed for 15 minutes, then interrupted for 1 minute and repeat the exercises.

Second day

  • 15 sit-ups.
  • 15 push-ups on the uneven bars.

Perform 2-3 sets with 1-2 minutes rest.

Day Three

  • 20 jumps on the step-platform.
  • 15 pull-ups on the crossbar.
  • 15 sit-ups.
  • 24 lows – 12 for the right foot and 12 for the left foot.

Exercise for 15 minutes, then rest for 1 minute and repeat. In conclusion, make 50 lateral twists – 25 on each side.

Day four

  • 12 push-ups.
  • The deadlift with a small weight – 10 repetitions.
  • The shocks of the bar above the head – 10 repetitions.
  • Hyperextension without weight – 10 repetitions.
  • Mahi weight – 10 reps.
  • 3 minutes of running on the spot.

This complex should be repeated 3 times, then 2 times to make the following complex: 25 legs lifting in the vise and 25 straight twists.

Day five

  • 10 push-ups.
  • 10 pull-ups.

Repeat the complex 5 times.

Then you need to continue training with the same scheme, but each time increase the load: take more weight or perform more repetitions.

How to replace exercises at home

Not all exercises from this program can be replaced, especially if you do not have additional equipment. The complex will be effective if you have a bar, as well as dumbbells or weights. In this case, all manipulations with the bar, including deadlift, can be replaced with exercises with weights / dumbbells.

Instead of push-ups on the uneven bars, you can use reverse push-ups from the bench. If there is no bench – off the floor. Instead of hyperextension – perform a classic exercise “boat”. Instead of jumping rope – ordinary jumps.

Training program for women

This program is designed for weight loss. It also increases stamina, improves joint mobility and the general condition of the body, especially the cardiovascular system. In addition, with the help of such functional training, you can “dry” the muscles and achieve an ideal shape.

The first day

It starts with cardio – 10 minutes. Then follows a set of exercises:

  • 5 pull-ups.
  • 12 push-ups.
  • 12 sit-ups without weight.

Kopleks perform in a circle for 10 minutes, then take a break for 1 minute and go to the next round.

Second day

It begins with a cardio-eruption – 15 minutes. Then you need to do the following:

  • 15 attacks on each leg.
  • 15 push-ups.
  • 10 attacks.
  • 10 push-ups.
  • 7 attacks.
  • 7 pushups.

The circle must be repeated five times, the time for rest between circles is a minute.

Day Three

It starts with a warm-up of the joints, which takes 5 to 7 minutes. Next, you need to do two sets of exercises.

  • The first circle is a minute of intense running, a minute of rest. Repeat five times.
  • The second round – 10 push-ups, 7 attacks, 7 pacing on the step or bench. Repeat five times with a rest of 60 seconds.

In the end, make a stretching.

Day four

It starts with warm-up of the joints. Then the complex is executed:

  • 5 approaches of deadlift: the first approach – 10 repetitions, the second – 10, the third – 7, the fourth – 7, the fifth – 5.
  • Lungs – 3 sets of 15 reps per foot.
  • Stretching – 5-7 minutes.

The program is suitable for fat burning provided proper nutrition and stable training 3-4 times a week. Depending on the initial weight for the first month, you can throw off 2 to 5 kg. Such functional training for girls can be done at home and on the street. If you do not have a dumbbell or dumbbells for deadlift, you can use filled plastic bottles.

In the fitness club “Mango” you can enroll in a group functional training or choose a personal trainer that will make up for you an individual program, determine the dosage and help avoid overloading. To get acquainted with the trainer and make the final choice, come to the trial lesson.

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