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Depending on the kind of goal we want to achieve, whether it is to lose fat and weight or increase muscle mass, increase endurance and stamina, strengthening certain muscle groups, progress, and improvement of some motor skills (flexibility, endurance, speed, …), is to lightweight recreational training or cardio purely for pleasure, we have various types of training, whether it be on the type of equipment, intensity or duration of the training. We’ll have to deal with this issue in the text, in a professional way without advertising brands and names of training.


Today we have a variety of different training titles. New names and brands for same kind of workout is very confusing. Essentially all boils down to the same, one type of training can be called on the 5 different modes. It is simply a branding and serious marketing in order to sell something and been on the agenda. I understand that today’s all is marketing and profit. But today we will call the facts with proper name, it is better.

The first very important thing is are you amateur, have you ever something seriously trained or what is your fitness level, and what you want to achieve. To say that, today’s training methods look like similar like gladiators is preparing for battle. It is OK, if you make money from wholesale as MMA fighters and Cross Fit athletes and you have sponsors and all the other things, then it makes sense. But if you are a recreational, difficult and strenuous training can later lead to Overtraining (OVERTRAINING OR PROGRESS ), or can cause serious injury. In the book SCIENCE OF FORCE shows clearly, strength and endurance should not train together, it said top experts and doctors, maybe it sound boring, but it makes sense.

The main thing for fitness and endurance is cardio training in combination with interval training, the muscle hypertrophy and increasing muscle mass is weights (split training) with sufficient intake of protein (up to 2 g of protein per kilogram of weight, per day), functional and circuit training to increase endurance and downloading fat and kilograms with an adequate relationship and entered calories spent days (you will not lose weight if you spend 500 calories per workout, so you come home and enter 1000 kcal), box combined with weights and strength training exercises is excellent for defining muscle with a mandatory removal of fat through diet , longer cardio training with uniform and moderate cardiac frequency is ideal for degradation of fat, short interval sprints in swimming, running, rowing – consumption of carbohydrates, high-frequency heart, rapid fatigue and short duration of activity – power, speed and explosiveness.

Call your training however you want or as it is more popularly known as May, but the basic thing is to break down what you want from a workout.  Ask professional staff, find out an inform on the right places. Monitoring online, you tube and group training for motivation can have a counter effect, you think you’re doing well and properly and you can endure the intensity, and perhaps is the opposite. Listen your body, body knows what is the best for you.


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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