Functional training activates the main muscle groups and helps to keep the body healthy, according to the physical education professional
With the increasingly committed routine, the exercises suitable for the agenda have become a real challenge and for those who do not go to the gym, the question is: how to stay active at home? The answer is in functional training. These use body weight to strengthen muscles, improve conditioning and prevent pain without requiring equipment or free hours. Therefore, we asked the physical education professional, Renata Suárezgive you some tips. Check:
Home exercise
More than a question of practicality, functional exercises are fundamental for the health of the body as a whole. “They work in an integrated way, simultaneously activating several muscle groups, in addition to improving balance, coordination and stability. They also help correct posture, prevent injuries and alleviate common pain, especially in the lower back and in the neck, which affect those who spend a lot of time sitting.”The expert says.
- Squat: It mainly strengthens the front muscles of the thighs, buttocks and trunk. Firm foot on the floor, he underlines the weight on the heels, flexing his knees, without flexing the trunk.
- Isometric card: He works the muscles of the abdomen and return. It starts keeping for 15-30 seconds and gradually increases the time, maintaining the buttock and the quadriceps contract is Estilla to maintain the correct position.
- AFUDO (Advance): It works the lower limbs unilaterally, it also improves balance. Perform the controlled movements without haste, can start with the shorter movement and gradually increase the width.
- Hip elevation (pelvic) on the ground: Lie on the back, lift the hip and contract the buttocks. Try to relax the neck (cervical) in support of body weight in the Scapola region, excellent for the trunk region (abdomen, buttocks and lumbar) and rear of the thigh.
- Superman: Lying on the stomach, he raises arms and legs simultaneously, activating lumbar and buttocks, beginners can make isometric.
Perform the series three times, with six to twelve repetitions of each exercise. If you are a sedentary person you can start twice to each other and increase as a improvement.
Important suggestions
- Calm down, give priority to the quality of movements;
- Focus on the technique is worth more than making many repetitions or taking a lot of load;
- Consistency is the key! 30 minutes a day are more effective than one hour only once a week;
- Listen to your body: the pain is not normal, stop and regulate the exercise;
- If possible, look for a professional guide to avoid errors and guarantee correct execution.
“More than a training routine, which really transforms the body and the mind is regularity combined with a simple, efficient and well -performed workout.”SUárez concludes
*Text made in collaboration with Ana Carolina Batista, by communication publika.aí
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.
