In today’s article will be disclosed such a topic: “Functional training, training programs.” Also you will be able to understand how functional training differs from usual fitness and what its similarity with crossfire is. Let’s get started.

Contents
  1. What he really is?
  2. What is the difference?
  3. Training program for beginners
  4. Training program for young girls
  5. Conclusion

Do not like the monotony in training? Are you unhappy with the same type of exercises or the speed at which you achieve your goal (for men – for the masses, for women – for harmony )? Then you will get a functional training.

What he really is?

Functional training is a new trend in fitness culture. It is aimed at the harmonious, rapid and all-round development of the human body, all its physical qualities. Training of functional training allows to develop the qualities necessary for daily life – reaction speed, endurance in non-standard work and the like.

Functional training
Functional training

Have you ever dug anything? It does not matter whether it is potatoes or ordinary pit. The main thing is the pain in the muscles. And if you think that a trained athlete who has been engaged for more than 5 years, nothing will hurt after an hour of manipulation with a shovel, then you are mistaken. There work very different, skeletal muscles.

Yes, the digging of potatoes can be called a functional training aimed at the development of skeletal muscles and coordination. It was for this and was invented such a training – so that ordinary business does not cause difficulties in their implementation.

We also recommend: exercise on an bike for men and women.

What is the difference?

The difference from usual activities is in the exercises themselves, which allow you to work simultaneously with several physical qualities, for example, stamina and speed, flexibility and coordination.

You can say that functional training is very similar to that known to many crossfits, and you will be absolutely right – they have a lot in common, but still they are different, like brothers. Do you understand?

Although most people think that crossfit is the same functional training, but everything is a bit different. Functional training is aimed at human development for its maximum functionality at regular time, and crossfit involves development for victory in competitions.

functional training
Functional training

Training program for beginners

The 5-day program is designed for people who have never (or very little) never had a “relationship” with physical activity.

Monday.

  1. 15 pull-ups on the crossbar.
  2. 1 minute rowing.
  3. 12 bars.
  4. 1 minute of accelerated jumping on the rope.
  5. 2 minutes of cross-run (round-trip).
  6. Repeat for 10 – 15 minutes without rest.

Tuesday.

  1. 15 sit-ups with the bar (at an accelerated pace).
  2. 15 – 20 push-ups on the uneven bars.
  3. Rest 1 – 1.5 minutes.
  4. Repeat the complex 3 – 4 times.

Wednesday.

  1. 20 jumps on the hill.
  2. 15 pull-ups on the gym rings (palms look at each other).
  3. 15 regular sit-ups.
  4. 2 lifts on the rope without the help of the feet.
  5. 12 attacks (for each leg).
  6. Repeat for 10 – 15 minutes without interruption.
  7. 25 lateral twists (for both sides without breaks).

Thursday.

  1. 8 – 12 push-ups standing on their hands (lean their feet against the wall).
  2. 10 deadlift.
  3. 10 pushes the bar above your head.
  4. 20 – 25 hyperextensions.
  5. 18 – 20 mahi weight (“swing”).
  6. 2 – 3 minutes of running in place (high hips).
  7. Rest 3 – 4 minutes.
  8. Repeat the complex 2 – 3 times.
  9. 25 knee lifts in the vise or on the Swedish wall;
  10. 25 twists on the floor.
  11. Repeat 2 times.

Friday.

  1. 10 push-ups from the floor (wide rack).
  2. 10 push-ups on the gym rings.
  3. Rest 30 seconds – 1 minutes.
  4. 10 push-ups from the floor (narrow stand).
  5. 10 push-ups on the uneven bars.
  6. Rest 30 seconds – 1 minute.
  7. Repeat the complex 3 times.
  8. Corner on the uneven bars 3 times for 30 seconds.
  9. Corner on the gym rings 1 time 20 seconds.
Functional training
Two young women exercising with medicine ball in gym. Girls working out in gym.

Training program for young girls

Monday.

  1. 10 pull-ups on the crossbar.
  2. 2 minute rowing.
  3. 15 bars.
  4. 2 minutes of accelerated jumps on the rope.
  5. 1 minute cross-run (round-trip).
  6. Repeat for 10 minutes without rest.

Tuesday.

  1. 15 sit-ups with the bar (at an accelerated pace).
  2. 15 – 20 flexion-extension of the hands in the support at the back (hands on the bench, feet on the floor).
  3. Rest 1 – 1.5 minutes. / Li>
  4. Repeat the complex 3 – 4 times.

Wednesday.

  1. 20 jumps on the hill.
  2. 10 pulls on the gym rings (palms facing each other).
  3. 20 sit-ups with a wide setting of the legs (each set can be changed in the width of the setting of the legs).
  4. 2 Lifting the rope with your feet.
  5. 15 attacks (for each leg).
  6. Repeat for 10 – 15 minutes without interruption.
  7. 25 lateral twists (for both sides without breaks).

Thursday.

  1. 6 – 10 push-ups standing on their hands (lean their feet against the wall).
  2. 12 deadlift.
  3. 10 raising hands forward with a rubber expander (both ends in the hands, standing in the middle of the expander).
  4. 15 inclinations forward (legs wide, arms in hand).
  5. 20 – 25 hyperextensions.
  6. 10 raising hands in the sides with an expander.
  7. 1 – 2 minutes of running in place (high hips).
  8. Rest 3 – 4 minutes.
  9. Repeat the complex 2 – 3 times.
  10. 25 knee lifts in the vise or on the Swedish wall.
  11. 25 twists on the floor.
  12. Repeat 2 times.
  13. Read the article about The best exercises with dumbbells.

Friday.

  1. 10 push-ups from the floor (wide rack).
  2. 10 push-ups from the floor (narrow stand).
  3. Rest 30 seconds – 1 minute.
  4. 10 jumps from the rolls on the back (roll, jump, roll, etc.).
  5. 15 uplifts of the pelvis lying on the back (legs bent at the knees, feet on the floor).
  6. Rest 30 seconds – 1 minute.
  7. Repeat the complex 3 times.
  8. Corner on the uneven bars 3 times for 30 seconds.
  9. Corner on the gym rings 1 time 20 seconds.

Conclusion

Well? You can already end our communication. You have received two absolutely unique programs with the original selected exercises and learned about the functional training, and I, in turn, have enjoyed communicating with you.

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