Functional or circular training is intended for those who are bored (yes, admit it) to perform 30 identical exercises on the press, then 30 identical dumbbells, then 30 sit-ups. When boredom overcomes you in training, you can not even talk about self-giving, and without dedication, there is no weight loss.
So, during the functional training you for the shortest time period pumped all the muscle groups, while the exercises are done at an accelerated pace, and with the shortest interruptions.
This method of circular functional training will activate your metabolism to an unprecedented heights, burn an unprecedented amount of calories and bring to that fatigue that every self-respecting trainer dreams about.
Another plus of functional fitness workouts is that you yourself can alternate and change exercises in a "circle", which means that every day you will have a new program that will not bore you, nor will it adapt to the load of the muscles.
Exercises
- We pull up on the horizontal bar - this is a basic multi-unit exercise. It should be done at the beginning of the workout, as long as you have the strength.
- Push-ups on the uneven bars.
- Press the bar on an incline bench - we remove the bar from the counter, lower it to the chest and raise it upward, straightening our arms and exhaling. Weight for this exercise should be 30% of the usual, because now we concentrate not specifically on the bench, but on the elaboration of all muscle groups. Do not forget: we do not rest between exercises.
- To relax the muscles of the arms and shoulders, we perform hyperextension. We stand facing the incline bench. We lay down the lower part of the body on an inclined bench, lower the body and raise it. Hands in front of the chest.
- Do push-ups with a narrow grip (a simplified version - on your knees).
- Makhi aside with dumbbells. The starting position is standing, hands with dumbbells at the hip level. We lift slightly bent at the elbows hands to the level of the shoulders.
- Exercise on the buttocks in the crossover on the lower block. We remove the leg 50 times and change the leg.
- The climbing of the legs lying on the stomach on the bench is an exercise on the buttocks . We perform lifting of the legs upward, then we proceed to raising the legs with the dilution to the side.
- Twisting kneeling in a crossover.
- The duration of one cycle of exercises is 20 minutes. It should be done from one to three laps per workout, preferably every other day. This will allow you to combine training and muscle recovery.