The low-impact practice promotes integral body development without the need for complex equipment
Functional exercise, increasingly popular among those seeking a versatile and efficient physical activity routine, focuses on strengthening skills essential to everyday life, such as strength, mobility and balance.
Furthermore, according to an article in the Brazilian Journal of Cineanthropometry & Human Performance, exercise aims to improve different physical abilities in a synergistic and integrated way, ensuring efficiency and safety while carrying out daily, work and sporting activities. In this way it becomes ideal for those seeking physical strengthening in an accessible and practical way, promoting well-being and physical conditioning without the intensity of other modalities, such as transversal training.
According to Henrique Santos, physical education professional at TotalPass (a corporate benefits program that offers access to gyms), functional training is recommended for people of all ages and physical profiles, since it is a low-impact practice, which promotes integral development of the body. body without the need for complex equipment. “Functional uses your body weight to perform large movements that make it easier to perform daily activities,” he says.
Below, Henrique Santos lists three functional exercises that can easily be incorporated into your routine. Check!
1. Table
The plank is a complete exercise for the core strengthening, essential for stability and posture. To make it you need:
- Place a mat on the floor and lie face down;
- Place your forearms on the floor, aligned with your shoulders, and keep your toes supported, with your body straight;
- Raise your hips and hold the position, contracting your abdomen and controlling your breathing.
“This exercise works the core deeply and strengthens the supporting muscles of the spine, which helps prevent back pain and improves the body’s balance,” explains the professional.
2. Squats
Squats are a powerful exercise for strengthening your legs and hips, improving stability and body support. Its practice helps support and flexibility of the legs. It is carried out as follows:
- Stand with your feet shoulder-width apart and your toes pointing slightly outward;
- Flex yours knees and lower your hips, simulating the movement of sitting on a chair;
- Return to the starting position with control and repeat the movement.
“In addition to strengthening the legs and buttocks, squats contribute to postural correction and body alignment, facilitating movements such as climbing stairs and squatting without overloading the joints,” emphasizes Henrique Santos.
3. Push-ups
For those who want to tone their upper body, push-ups are a great option, engaging your chest, shoulders and arms. It can be done as follows:
- Place your hands on the floor, in line with your shoulders, and keep your body straight and aligned;
- Flex your elbows to lower your body towards the floor, without touching it completely;
- Push your body up, returning to the starting position.
“Arm flexion works on your endurance and strength upper part of the bodyimportant elements for improving posture and shoulder mobility”, explains the professional, recalling that frequent practice can help strengthen the arms for other daily activities.
Consult a professional
According to Henrique Santos, functional exercises are a great way to keep the body active and prevent joint problems, as well as promote significant gains in endurance and strength. However, he emphasizes the importance of having the guidance of a professional to avoid injuries and maximize the benefits of the practice.
By Perola Rodrigues
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
