Know "Functional Training" exercise for people of all ages
For those who feel they have difficulty in daily movement, such as walking a few steps up the stairs, leg pain Bowing the lifter We recommend that you try functional training exercises as they help build every muscle. If regularly You will be able to move more fluently. Helps reduce the risk of injury. It is also suitable for people of all genders and ages.
What is Functional Training?
Functional Training is an exercise to develop individual muscles. To be able to work together effectively And help encourage you to move or perform various gestures In daily life such as pulling, carrying, walking, running easier and safer. Reduce the risk of injury
When you exercise this form You will be working on both your upper and lower muscles at the same time, as well as improving the strength and stability of your core, this is a workout that will help you improve both your balance. Body endurance And flexibility Plus experts say This form of exercise Suitable for people of all genders and ages too. Because the format can be adjusted to suit each individual
Health benefits that you will receive from Functional Training
- Help you to use everyday life more easily. Because they do it and help develop the functioning of the body Stimulates the muscles to be stronger and more durable So you do various activities More comfortable
- Low shocks make it suitable for everyone Especially those who are just starting to exercise new ones It helps you to develop your physical fitness. Without straining the muscles and joints
- Improves flexibility And coordination of nerve and muscle The brain recognizes gestures better, which results in smooth and automated muscle work.
- Help adjust posture And develop the ability to balance
- Help relieve pain Both back pain Muscle pain and joint pain
- Helps reduce the risk of injury when doing activities or playing sports.
Things you should know before starting to exercise Functional Training
Start doing this type of exercise 2-3 times a week for 30 minutes each if you are training on the same day. Functional Training should be exercised before each exercise. You should perform 3-4 upper and lower body movements at the same time in a standing position for 3-4 positions. It will help the shoulder muscles. And core muscles such as abdominal muscles Hip muscle Stronger and more stable When exercising Remember to warm up and cool down for 5 minutes, and be sure to offset your energy with carbohydrate and protein foods. Within an hour after completing exercise And need to drink water at regular intervals both during and after exercise
Exercises that should not be missed
Squat
Squat is like sitting in a chair. Therefore it is considered one of the poses that you should never miss
How to do it
- Stand straight, spread your legs the width of your shoulders, arms close to your body
- Bend your knees, transfer your weight to your hips. It is similar to when sitting in a chair with your knees at an angle of 90 degrees.
- When your thighs are parallel to the floor To contract the abdomen Shifting the weight to the heels Stretch your arms forward
- Stretch up, return to starting position.
- Do a total of 2 sets of 15 times each.
Wall Squat
If you think normal squats are too difficult to balance Recommend you to try doing squats against the wall. In addition to making it easier to balance Can also reduce the risk of developing back pain
How to do it
- Stand against a wall, stretch your shoulders so that your shoulders are bent.
- Bend your knees, transfer your weight to your hips. It is similar to when sitting in a chair with your knees at an angle of 90 degrees.
- When your thighs are parallel to the floor To contract the abdomen Shifting the weight to the heels The back is still leaning against the wall.
- Stretch up, return to starting position.
- Do a total of 2 sets of 15 reps.
Downward dog pose (Downward-Facing Dog)
Downward dog pose is a yoga pose that allows you to exercise all the muscles of your body. It also helps to relax the muscles. And relieve pain and stiffness very well Especially back pain
How to do it
- Stand straight, spread your legs the width of your hips, arms close to your body.
- Gently bend down to the ground, put your hands on the ground with your fingers spread wide.
- Keep your arms and legs taut. Press your heels close to the floor, chin, close to your chest (body and floor look together in a triangle).
- Hold for 10 seconds
- Slowly lower your knees to the ground. Do not strain your head, neck and back.
- Breathe in - out slowly And repeat again
- Do 3 times in total.
