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Classical forms of training in the gym more and more becoming extinct, unless you are bodybuilder, preference is given various combinations of cardio, circular, functional training … Today we explore the concept of functional training and give some examples of exercises and way of performing.


The roots of functional training come from the application of rehabilitation. Therapists use this form of rehabilitation to restore the regularity of certain movements in patients, the name functional is because they were used to install the proper and independent movement that before was irregular in the midst of an injury or surgery. They were movements that were used in everyday life, movements that have a function in everyday activities. So in sport we doing some part of exercise and movements which are typical for a particular action that is constantly practiced in a particular sport or physical activity.

The benefits of functional training is better joint mobility and stability of the whole body. Improving these factors reduce the possibility of misconduct. Although the machines at the gym seem safer, they actually limit the degree of movement and thus do not involve stabilize muscle of movement, but only a certain muscle that is rightly triggered. As a result, it takes a lot of time to strengthen all the muscles, which is not the case with functional exercises where they require a lot of different and large muscle groups.

Basics of functional training. Choose a couple of exercises from 2 to 8, it represents a one circle in training. Training should have from 2 to 4 laps. The exercises are performed with the shortest breaks, and between parts of the training is pause of 2 to 6 minutes. Pause can be active, skipping rope, running or something else. The number of repetitions of exercises can be fixed and may be limited in time, Ex. 4 exercise, each running 30 seconds submaximal intensity followed by a break of 4 minutes and moving into a new round. In essence, combine themselves but by following these guidelines.

Examples of exercises





Very important thing is to determine the intensity of training to withstand the whole session and not interrupted in half because you increase the intensity from the beginning. Also, pulse and control over the belt and hours or simply checking on artery on the neck, should be frequent during breaks. Functional training requires high endurance and strength, it also features the upgraded and improved.

Equipment used in functional training may be different, but I can run and exercise without apparatus. About them we have been already discussed in this Text: TOP 5 PROPS FOR FUNCTIONAL TRAINING


Functional training is a type of training that affects the simultaneous development of a large color functional and motor abilities. It will affect the development of your motor abilities (speed, strength, flexibility, muscular endurance …), then will affect the reduction of subcutaneous and visceral fat and increase muscle mass. The most important part of functional training and equipment for functional training is that it trains your muscles to work together, to simulate the movements that you use in the sport and during some physical activity.

Equipment used in functional training are: sandbags, medicine balls, kettlebell, bosu balls, TRX, viper, ropes, gymnastic circles, truck tires and more. Here we present some of the most effective.


Available in different weights, wearing a handle on all parties who have needs for various combinations of exercises. With sandbags you can drawing, lifting, throwing, squats … hired a large number of muscle groups.

sandbag-training-bag-adjustable-[5]-71-p   sandbag-training-schulter-lift-web


Two lanes, with the jaws on one and connected at the other end, is a highly functional device that engages almost all the muscles. On the TRX in the various possible forms are push-ups, squats, pull-ups … TRX – the best functional workout

trx2   TRX slika 4


Iron ball with the gripper, different size and weight, provides specific functional training, with heavy emphasis on proper technique in order to achieve ideal movement that will engage most muscles (core, legs, shoulder). Perform the exercises as well as swinging single-arm snatch, windmill, single-arm front squat, single-arm shoulder press …

images    10-24-crossfit-kettlebell-snatch   images (1)


Tire of wooden logs slotted for tongs, with different weight. An interesting set of exercises lifting, throwing, drawing will simulate movements that engage a large number of muscles.

mens_fitness_14941   mens_fitness_14956


Long and heavy ropes will simulate the movements that are mainly used on board, and this will be perhaps the most interesting props but not the easiest. Cords require good endurance and is mainly used to improve the same. You can use one or both at the same time, the length of about 10 meters each. The exercises are performed mainly for up to 30 seconds, because of  high intensity.

ropes-workout   wilde-seile,44116_m_n

Weight and herself efficiency of functional training depending on: size and weight of equipment, then the speed of execution and duration of the exercise, the number of exercises, number of cells or circuits and breaks that are right in between. Since functional training requires activation of the whole musculature, training should be intense but brief to avoid excessive stress to the body, which can lead to overtraining.

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