What is your training goal: endurance or strength? Functional training, known under the trendy term "functional training", is about holistic strengthening and stabilization of the body. Of course, planks and push-ups also train the muscles, ensure an appropriate silhouette and are also a great addition to classic training.
We will introduce you to what is meant by functional training, which exercises belong to our top 5 and why you should definitely incorporate this form of training into your everyday life!
Training with your own body weight - what is functional training?
Functional training is a modern concept that uses the entire body. Here, a single muscle group is not trained in isolation, rather different muscles are trained together in complex movements.
This ensures strong muscles, tendons, a better posture and optimal support for normal training. For example, if you are a runner, your leg muscles are trained accordingly. However, functional training offers the opportunity to strengthen the back, stomach and tendons. This increases mobility as well as overall strength.
After some time, the result of the training is that you not only have a body with defined muscles, but you can also improve your running performance. The importance of functional training has not been recognized for a long time, but now it is clear how important these movements are to overall performance.
It should also be noted that this form of training is anything but relaxed. Rather, it is about concentrating and making an effort to be able to perform the movements better. Anyone who has never dealt with functional training or is not familiar with the complex movement sequences should first familiarize themselves here in order not to risk injury.
In actual classics like a burpee, if you keep jumping wrong or landing wrong, you risk injury. This applies not only to beginners with no experience in sports, but also to advanced users.
The top 5 exercises in functional training
There are countless exercises that are possible in functional training. Sling trainers, exercise balls, kettlebells, resistance bands or dumbbells offer many options for training. But it can also be done without any accessories, as push-ups show very well. Here you will find our top 5 exercises.
#1 - Push-ups
Classic push- ups are one of the most complex and well-known exercises that belong to functional training. Beginners can do the exercise on their knees instead of on their toes. A correct posture is not only important for the push-up to be effective, but also protects against incorrect posture.
#2 - Planks
You don't have to move at all with the planks . However, the tension must be maintained and this can quickly lead to trembling with the forearm push-up, as planks are also called. Go down as far as possible, pay attention to the body tension and that the back is completely straight. The position should be held for at least 30 to 45 seconds so that the desired effect can really occur. In addition to body tension, planks primarily train the abdomen, but also the back, arms and legs.
#3 - Jump Squats
No additional equipment is required for this exercise. Squat down, jump into a straight jump, and squat back down. The exercise has a strong impact on the condition, the legs and, thanks to the stretch jump, also on body tension and arms.
#4 - Burpee
Jump into a push-up. Then, do a push-up, jump into a crouch, and from there straight jump up. The very demanding exercise trains the whole body and is good for your condition, as the jumps are not without their problems.
#5 - Wall Ball (with the medicine ball)
A medicine ball is required for this exercise. A wall is also important for proper execution. Stand in front of the wall and hold the medicine ball with both hands at chest height. Throw the ball up against the wall, catch it, bend your knees and then throw the ball again. The exercise trains posture, stomach, back, arms and last but not least the legs.
Conclusion: Strong training for the whole body
Exercises that are part of functional training can be carried out not only at home, but also on the go or in a park. Since very little or no equipment is required, you can actually train almost anywhere without difficulty. You strengthen your whole body, your tendons and muscles, but you also build muscle and complement your training.
Through functional training, even top athletes become better at what they do and can deliver a stronger performance!