FUNCTIONAL TRAINING - FREE OF COST FITNESS

FUNCTIONAL TRAINING

It is the method of training the whole body.

Ø Method of training in which focus is on integration of multiple muscle groups while exercising the entire body.

Ø It does not isolate individual muscle groups.

Ø It encourages complex multiple joint movements.

Criteria to differentiate functional training from other training methods

Ø Specific reflex responses can be targeted with exercise to improve comparable reflex profile.

Ø Maintenance of our center of gravity.

Ø Functional exercises act  similar to daily work e.g. squat is similar to standing up from a chair.

Ø Functional training is exercising to improve real life postures and movements.

Benefits of functional training

Ø It improves body awareness.

Ø It improves ability to work in daily life.

Ø It burns more calories than traditional exercises.

Ø It helps to prevent injuries and strengthens entire body.

Ø It improves body balance.

Ø It stimulates central nervous system functioning.

Ø It improves our body posture.

Functional training exercises

1. Frog jump

2. Duck walk

3. Spider walk

4. Burpee

5. Inch worm movement

6. Mountain walk

7. Surya Namaskar (yoga)

FACTS ABOUT OUR BODY, EXERCISES AND INJURIES

MISCELLANEOUS FACTS

Ø Beginners should  always start their training  with machines, because machines provide correct range of motion to the muscle and hence protect  from any kind of injury.

Ø Spot reduction is  impossible. it means  neither gaining nor reduction can be done  on a particular area of  our body.

Ø E-Z curl bar provides  ergonomically  better  position than straight bar, during biceps curls.

Ø For inclined bench press, the bench should be positioned at 30 degrees from the horizontal.

Ø For declined bench press, the bench should be at 15 degrees declined position from the horizontal.

Ø Exhale, during the positive phase of repetition and inhale during the negative phase of repetition.

Ø Most flexible as well as unstable joint of our body is shoulder rotator cuff joint (gleno-humeral joint).

Ø R.I.C.E  treatment processes should be done only for first 48 to 72 hours of injury.

Ø Antioxidants are  the  best solution to look young.

Ø There are two most injury prone joints in human body

1.   Spine

2.   Shoulder rotator cuff

DECLINE OBLIQUE CRUNCHES FOR 6 PACK ABS

DECLINE OBLIQUE CRUNCH

     PRIMARY TARGET : ABS MUSCLES

            OTHER MUSCLES : NIL

1.   Lie down on the decline bench, while securing your legs in the arrangement provided in the decline bench.

2.   Now,you are positioned in such a manner that your back and hips are acting as a base against the bench.

3.   In this starting position, place your hands behind your head as shown above.

4.   Slowly, raise your upper body from the bench in such a manner that your right elbow touches your left knee (and vice-versa for alternate hand side) while following an oblique arc and contract your belly by pulling your belly button towards your spine, during the whole motion, as you exhale.

5.   Pause for a second in this position and Feel the stretching in your abdominal muscles.

6.   Slowly lower down your torso back to the starting position, as you inhale.

7.   Repeat as many times as recommended.
  

TIPS:

Ø During the exercise, keep your neck straight in a proper alignment.

Ø During the exercise, keep your back flat against the floor.

Ø Make a full control on your body during the exercise.

Ø For the sake of variation, you can do this exercise with weights, exercise ball or on a flat bench.

Ø This exercise can also be done, by following the same oblique for right hand side (for recommended number of repetitions) and then for left hand side.

Ø Pace, while doing the exercise must be slow or medium.

PUSH-UPS (BODY WEIGHT) FOR CHEST

BODY WEIGHT PUSH UPS

     PRIMARY TARGET: CHEST(MAJOR PEC)

       OTHER MUSCLES : SHOULDERS(ANTERIOR),TRICEPS

1.   Lie down on the floor in the face down position, your  chest and thighs are touching the floor.

2.   Keep your feet together and palms are on the floor, at shoulder width apart.

3.   Now, pull your torso up with the help of your arms and toes strength.

4.   Slowly, lower your torso downward until your chest almost touches the floor as you inhale.

5.     Feel the stretching in your shoulder and chest muscles and Pause for a second in this position.

6.   Pull-up your upper body back to the starting position, as you exhale.

7.   Repeat as many times as recommended.

       TIPS:

Ø Don’t rest your torso on the floor during reps.

Ø To make this work out more effective for different muscles of chest, just decrease and increase the distance between your hands.

Ø Changing the distance, help you to target different chest muscles, a little differently with every single centimeter change.

Ø This exercise can also be performed with loading the heavy plates on your back.

Ø For the sake of variation, you can do this exercise in inclined, declined manner of your torso.

Ø Make a full control on your body during the whole exercise.

Ø Pace, while doing the exercise must be slow or medium.

SHOULDERS UPRIGHT ROW WITH DUMBELLS

 DUMBELLS UPRIGHT ROW

     PRIMARY TARGET: SHOULDER MUSCLES

      OTHER MUSCLES : TRAPEZIUS,BICEPS

   

1.   Hold the dumbells in both the hands and hold them firmly.

2.   The dumbells should be rested on the front side of your thighs with the palm of your hands facing your thighs.

3.   Pull the dumbells to  your neck until they are nearly in line with your chin, with elbows leading, while exhaling out.

4.   The dumbells should be closed to the body as you move them up.

5.   Allow wrists to flex as dumbells rises.

6.   Pause for a second in this position and feel the contraction in the shoulder.

7.   Lower the dumbells back down slowly to the starting position, while inhaling.

8.   Repeat as many times as recommended .

TIPS:

Ø Lift as much weight as you can do with smooth form. As too much weight leads to a bad form.

Ø This exercise  can also be performed with single-alternate dumbbell raises or using an e-z bar, cables and exercise band.

Ø Be careful ,while doing this exercise, as the upright row is one among the big reasons for shoulders and back injuries.

Ø Pace, while doing the exercise must be slow or medium.

Ø Your elbows should drive the motion. While doing this exercise.

Ø  Your elbow must always be higher than your forearm.

ARNOLD SHOULDER PRESS

    

      ARNOLD PRESS

      PRIMARY TARGET: SHOULDER MUSCLES

      OTHER MUSCLES :  TRICEPS,BICEPS

1.   Stand with two dumbells position in front of shoulders, palms facing your chest and elbows under wrists.

2.   Now Raise the dumbells as you rotate the palms of your hands until they are facing forward in slow pace ,while exhaling out.

3.   At this position, your arms are fully extended and at straight position exactly above your head.

4.    Lower to front of shoulders in opposite pattern and repeat as per recommendation.

TIPS:

Ø Avoid or minimize using biceps and fore-arm strength.

Ø Whole movement must be targeted on shoulder, while trying to use its strength only.

Ø This exercise can be performed either by sitting or standing.

SHOULDER WORKOUT - WITH BARBELL PRESS

    BARBELL SHOULDER PRESS

PRIMARY TARGET: SHOULDER MUSCLES

 OTHER MUSCLES : CHEST (MAJOR PEC),TRICEPS

1.   Hold  the barbell with slightly wider than your shoulder width.

2.   Position the barbell near the upper chest slowly as you inhale.

3.   Push the barbell upward until your arms are fully extended as you exhale.

4.   Return back the bar near to upper chest and repeat as many times as recommended .

TIPS:

Ø Set barbell on forward rack slightly below shoulder height so bar may be more easily mounted and racked

Ø This exercise can be performed either by sitting or standing

Ø Don’t  rest the bar on the chest,during downward movement of bar.

BEST CHEST WORKOUTS

     15 BEST CHEST WORKOUTS

1.    BARBELL FLAT BENCH PRESS

2.    INCLINED BARBELL BENCH PRESS

3.    DECLINED BARBELL BENCH PRESS

4.    DUMBELL FLAT BENCH PRESS

5.    DUMBELL INCLINED BENCH  PRESS

6.    DUMBELL DECLINED BENCH PRESS

7.    FLAT DUMBELL FLY

8.    INCLINED DUMBELL FLY

9.     BODY WEIGHT PUSH UPS

10.         LOADED BACK PUSH UPS

11.         DECLINED PUSH UPS

12.         PUSH UPS CHAIR WIDTH

13.         CHEST DIPS

14.         PEC DECK

15.         CHAIN CROSS-OVER

GET THAT FULL CHEST INSIGHT……

@ CHEST ANATOMY