How to organize a functional training routine for beginners


We know functional training as a series of exercises or activities, in which, we break with the classical stages of linear movement-guided analytical training. In this article, what we are looking for is a improvement for athletes beginners, which is directly transferable to daily activities without excessive physical commitment, the normality of day to day. This normally includes more complete kinetic chains and possibilities to mix and create exercises Novelty without any limitation.

Do I work by time intervals or repetitions? Familiarize yourself

The possibility of Apply either. Above all, at the beginning of a beginner when perhaps proposing a temporary pattern can lead to the fact of not finishing it, an aspect that sometimes occurs in collective Interval training classes. This aspect can also occur with establishing repetitions, of course.

Thus, A useful tool is to go through a familiarization processWell, it is not the same to exercise in a guided cervical pectoral press machine where the machine itself leads you to a motor action, than to maintain the balance in a bosu. Or, do not swing on TRX straps at an angle that the subject is not used to.

Organization of initial functional training routine

First, create a structure of the sports equipment What are you going to use? The more the better, because the variety means that you do not find the same mechanism monotonous: first, know the entire range of functional gadgets, because new ones emerge every day. Here are some examples: TRX, fitball, Bulgarian sack, rubber bands, speed ladder, kettlebells, abdominal wheel, T-Bow, Functional cage, jump box, etc.

1. Alternate muscle groups or sectors

Do not excessively fatigue a body area when performing a partial exercise followed by a similar one. A good option is Alternate each set of exercises between upper body, abdomen and lower body. In this way, specific fatigue will be alleviated with respect to time.

2. Project the exercises to your reality

If, for example, for specific labor aspects you work in an office in front of the computer, it includes a good work of dorsal compensation, posterior deltoid or scapular stabilizers, to correct said mechanical and anatomical pathology.

Or, if, for example, your usual tasks are based on lifting heavy loads from the ground, get a optimal technique to keep the lumbar curvature intact, performing a good ‘Swing’ with kettlebell or kettlebell.

3. Forget the time intervals

Of course, the objective is to meet this prescribed interval. But, at the beginning, go as far as you can, don't compromise the technique more than 20% for getting to perform each season.

4. Do not load implements, first the basics

A person skilled in functional exercise, can perform tractions with rubber while maintaining balance in standing in a bodu. But, for an initiate, it is risky, calm, if you set your mind, you will reach that level.

Thus, Start with exercises with minimal implements and even self-loading – your own body weight. Exercises such as: Lunges, Pushups, Abdominal Plates, Trunk Twists, Pull-ups in suspension at an affordable angle.

5. Adequate recovery time

Thirst permissive with yourselves. If you need 15 seconds more than the minute of recovery, do not be obfuscated. You will see how with time and practice, you yourself will be forced not only to maintain recovery time after an established intense training, you will also want to reduce it.

Structure of the functional training session for initiates

Once explained the previous points, a session model Very interesting would be:

  • 5 exercises
  • 3 series of each exercise structured in 3 circuits in continuous series
  • 1 minute of each exercise or about 15-20 repetitions
  • 1 minute recovery between sets
  • 3 minutes recovery between circuits

Example of training routine

  • 1 x (1 minute) Squats in Bosu [Recuperación: 1 minuto]
  • 1 x (1 minute) TRX back traction [Recuperación: 1 minuto]
  • 1x (1 minute) Abdominal rotation with medicine ball [Recuperación: 1 minuto]
  • 1 x (1 minute) Box jump [Recuperación: 1 minuto]
  • 1 x (1 minute) Push ups with knee support [Recuperación: 1 minuto]
  • 3 minute break

Y, we repeat said circuit, if you have enough physical level to continue, up to 3 times for insiders In process of adaptation.

Functional exercise, a great resource for health

Enjoy training with this booming modality for years. But, don't forget that optimal training also involves other training systems, such as a sport like swimming, or, the work of analytical strength itself.

The more resources the better, the keys: common sense and desire, go for it!

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