Functional fitness for problem areas

Decem­ber 11, 2017, 14:04

Only 5 exer­cis­es — but what! If you do them reg­u­lar­ly, you can devel­op flex­i­bil­i­ty and coor­di­na­tion, “pump” prob­lem areas and lose weight.

pho­to­lia

This set of exer­cis­es is part of func­tion­al train­ing (a new trend in fit­ness). Its fun­da­men­tal dif­fer­ence from oth­er work­outs is that the mus­cles under such a load per­form phys­i­o­log­i­cal­ly nat­ur­al work for them.

For exam­ple, one that falls on them when you get up from a chair, jump over a pud­dle or pick up a child. As a result, you will learn to con­trol your body bet­ter, tone your mus­cles, and cor­rect prob­lem areas. Exer­cis­es involve the max­i­mum num­ber of mus­cles, includ­ing deep ones, which are respon­si­ble for sta­bil­i­ty and bal­ance. And most impor­tant­ly, you can do it at any lev­el of phys­i­cal fit­ness.

Lateral traction

Devel­ops bal­ance, makes the waist thin­ner

Start­ing posi­tion: stand­ing on your left knee, straight­en your right leg, keep your arms par­al­lel to the floor. Reach for your left hand, try­ing to main­tain bal­ance.

Repeat 8–16 times on each side.

Deposit­pho­tos

Plank with a jump

Engages all mus­cle groups

Start­ing posi­tion: plank on straight arms (back and legs form a straight line, do not bend in the low­er back!). Due to the ten­sion of the abdom­i­nal mus­cles in the jump, pull your knees to your elbows and imme­di­ate­ly return to the start­ing posi­tion.

Repeat 8–16 times.

hip hinj

Strength­ens the mus­cles of the legs and but­tocks

This exer­cise is also known as the func­tion­al tilt. Start­ing posi­tion: stand­ing, back straight, mus­cles of the abdomen and but­tocks tense. Do a for­ward lean. Hold this posi­tion for a few sec­onds. Return to start­ing posi­tion.

Repeat exer­cise 8–16 times.

shut­ter­stock

Skater

Tight­ens the mus­cles of the abdomen, legs and but­tocks

Start­ing posi­tion: stand­ing, lean for­ward, slight­ly bend­ing your legs, as before the jump. Alter­nat­ing right and left legs, do side lunges, imi­tat­ing the move­ments of a skater (as in the pho­to). When you lunge, simul­ta­ne­ous­ly twist the body and reach with your hand to the oppo­site leg. To com­pli­cate the exer­cise, lunges can be done by jump­ing.

Repeat exer­cise 8–16 times.

Reversal plank

Strength­ens hands, improves coor­di­na­tion

Start­ing posi­tion: plank on straight arms. Then low­er the body down, lean­ing on the fore­arms and feet, as in the pho­to. Lift your left hand off the floor and trans­fer your body weight to your right fore­arm. Turn your body and extend your left arm. Hold this posi­tion for a few sec­onds and return to the start­ing posi­tion.

Repeat 8–16 times. Change your hand.

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The opin­ion of the edi­tors may not coin­cide with the opin­ion of the author of the arti­cle.