“Functional training” has gone from a trend to a mass phenomenon in recent years and is also referred to as the training of the future. This form of training relies on everyday movements in which the different muscle groups work together at the same time. Accordingly, the training exercises should be functional, i.e. not isolated to individual muscles or muscle groups, as is the case with traditional strength training. The focus is on complex, natural movement sequences. The body as a whole should be strengthened and at the same time made stable and resilient.
What does functional training do?
Functional training makes your ownBody into a training deviceand is intended to produce holistic effects: optimization of performance in the areas of strength, endurance, coordination and mobility. Regular exercises strengthen the entire musculoskeletal system, which has a positive effect in everyday life. Beautiful muscles are included for free! The aim of functional training is to stabilize the body and make muscles and joints fit for training, everyday life and competition. Functional training is ideal for amateur athletes – regardless of fitness level and age.
Even the operators of conventional fitness studios have realized that they can no longer satisfy their customers with classic dumbbells and training equipment. Functional training is now also possible in your own four walls and while traveling. The best thing: no dumbbells are necessary, just a few assistive devices that are user-friendly and safe to use are sufficient. Onaerobis.comfor example, you can discover the wide range of different devices. Each device has individual focuses, but can also be used individually for a holistic exercise. So you don't have to go through 10 or more individual stations like in the gym. Thanks to a wide range of different weights and designs, everyone can put together their own individual training accessories and as soon as the selection has been made, you can get started.
Exercises
The functional training program mainly consists of exercises in which the trainee works with their own body weight as resistance. An external stimulus puts the athlete in an unstable equilibrium situation in which he has to stabilize or balance himself.
The focus is on the core muscles, which are very important for the stability of the entire musculoskeletal system. In particular, the abdominal muscles, the abductors in the hips and the stabilizers of the shoulder are trained. In order to permanently strengthen the core, many exercises take place standing on both feet. But there are also variations where you lie on the floor or start in a push-up position.
The most famous fitness equipment
- TheSlingtraineris the all-rounder for training coordination and strength. You only train with body weight and the selection of exercises is quite large. Both the upper body and the lower body can be trained. The exercise intensity can be infinitely changed by changing the installation angle. The device is therefore suitable for beginners and professionals alike.
Basic exercises with the sling trainer:
– Rowing on an incline (arms, shoulders, back),
– Push-ups (chest, shoulders, core, arms)
– Butterfly Reverse with staggered arms (shoulders, upper back, neck)
– Recrunch (abdomen, legs)
– Squat (legs, buttocks)
Sandbagtraining
- The sandbag is an extremely versatile training device and offers one of the most effective ways to build muscle, lose fat and train posture. As the name suggests, it is trained with a more or less heavy sandbag. In contrast to conventional weights such as dumbbells, movement with a sandbag is much more unstable because the sand in the sandbag is constantly moving. The weight is not rigid and the muscles are forced to constantly adjust during almost every exercise. The sandbags from blackPack can also be filled with an (optional) loading bag AQUA. This turns the sandbag into an aquabag and the unstable exercise becomes even more intense because the water moves even more.
Basic exercises with the sandbag:
– Shouldering (almost all muscles are used, builds core strength)
– Power Clean & Press (for training the core, abdominal and upper body muscles)
– Around the world (functional whole body exercise)
– Plank with outside pull (torso and shoulder girdle muscles)
– Rotational lunge (trunk stability, abdominal and back muscles)
Battle Ropes
- Battle Ropesare fitness ropes that are swung in a variety of ways so that they run in waves to the anchor point. The swing techniques primarily train strength endurance. The arm and shoulder muscles benefit enormously from the exercises, but the torso and legs are also trained. The Battle Ropes are available in different lengths and diameters. For training you need about half the length of the rope as a training area. The diameter of the rope is crucial because it has a direct influence on the difficulty of the exercises. The thicker the rope, the greater the effort required.
Basic exercises with battle ropes:
– Jumping Jack (legs, arms, shoulders)
– Eight (convulsive muscles)
– alternating waves (arms, shoulders)
– Russian Twist (stomach, arms)
Resistance bands
- The elastic onesResistance bands, also known as power bands, are perfect for training strength and flexibility. The principle is very simple: the further the rubber bands are stretched, the greater the resistance becomes, because they tend to return to their original resistance. They make every exercise more effective and varied. With the help of the resistance bands, all parts of the body can be trained, especially the legs, stomach and buttocks.
Basic exercises with resistance bands:
– Glute Bridge (butt, stomach, legs)
– Front squats (abdomen, legs)
– Flutter Kicks (stomach, legs)
– Push-ups (chest, shoulder and core muscles)
Endless rope trainer
- Light weight, can be used anywhere and easy to learn. With theEndless rope trainerYou can train pulling, pushing and rotating movements that challenge the entire upper body. You train with a 4m long endless rope with selectable resistance. The rope trainer not only challenges the back muscles, but also the shoulders, arms and grip strength.
Basic exercises with the endless rope trainer:
Whether facing or away from the device, standing, sitting or supported - this training device offers countless exercises.
