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To master natural movements - from simple squats to bus sprints - you must incorporate functional strength training into your fitness routine.
To increase your functional strength, training targets the
muscles you use in your daily life, such as at work, at home, walking your dog,
carrying shopping bags, or anything that requires physical effort.
Jerks, rows, lifts, bends, rows, presses… we've covered the
basics of these 6 functional strength exercises. they will work your entire
body, helping you move more skillfully and increasing your productivity.
6
FUNCTIONAL STRENGTH EXERCISES
1. Bodyweight
squats.
• Stand with feet shoulder-width apart with toes turned out
slightly.
• Looking straight ahead, tighten your abs and slowly bend
your knees, lowering your hips. Imagine that you are sitting in a low chair.
• Press your heels against the floor to keep your body
steady.
• Pause for a moment and then return strongly to the
starting position. This is one repetition.
2. Walk the
farmer.
• Take two heavy weights.
• Keep your spine straight, tighten your core muscles, and
walk around the room.
• Do not lose firmness - imagine that you are about to be
punched in the stomach all the time. But remember to breathe.
3. Deadlift
sumo.
• Stand behindhand a barbell with your feet slightly wider
than your shoulders.
• Extend your toes slightly and bend your hips, keeping your
chest up.
• Bring your hips back and reach down to grab the barbell
with an overhead grip.
• Take a deep breath and contract your core muscles.
• Straighten your spine, engage your glutes, pushing your
hips and lifting the bar off the ground. Finish the exercise by straightening
your knees and hips in a straight line.
• Slowly lower the barbell to the floor for one rep.
4. Pull-ups• Grasp the bar with your palms opposite you or palms to the
side, whichever is best for you.
• Tighten your shoulder muscles and bend your lats, pulling
up to the bar. Pull your elbows down and back.
• Raise your chin to the bar and slowly lower yourself back
to the starting position for suspension.
5. Burpee with
a jump in time.
• Opinion with feet shoulder-width apart, arms at your
sides.
• Bend your knees and residence your hands on the ground.
• Extend your legs as you lower yourself close to (but not
on) the floor with your elbows bent.
• Raise your arms and jump with your feet to reach them.
• Immediately jump up in one explosive motion and bring your
knees up to your chest. Knock your knees with your hands.
• Bend your knees slightly on landing.
• Lower your hands back to the floor and repeat immediately.
6. Push-ups
for triceps.
• Take a firm plank position - arms below the shoulders,
neck neutral, spine long, feet together.
• As you approach the floor, keep your elbows at your sides
and your forearms straight.
• Lower until your chest touches the ground, then return to
the starting position. This is one repeat. You must incorporate functional
training into your fitness routine.
To increase your functional strength, the workout targets
the muscles you use in your daily life, such as at work, at home, walking your
dog, carrying shopping bags, or anything that requires physical effort.
Jerks, rows, lifts, bends, rows, presses… we've covered the
basics of these functional strength exercises. they will work your body,
helping you move more skillfully and increasing your productivity.