Functional Training

Functional training attempts to adapt or develop exercises which allow individuals to perform the activities of daily life more easily and without injuries. In the context of body building, functional training involves mainly weight bearing activities targeted at core muscles of the abdomen and lower back.
Functional fitness exercises train your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, at work or in sports. While using various muscles in the upper and lower body at the same time, functional fitness exercises also emphasize core stability.
Everyday movements can leave runners and sport enthusiasts withering in pain on a bad day, and this is why the exercises behind functional training are so important. Functional training stands out from conventional training because of its way to reduce the risk of injury and stress to your body

Functional training exercise

Kettlebell exercise
Stand with the kettlebell between the feet on the floor. Squat down and grab a hold of the handle with both hands while the back remains flat. Engage the core, tighten those glutes, and keep the arms extended as the body rises on up, kettlebell and all! Aim for 12 to 15 reps, maintaining proper form throughout.

Battle ropes
Battle rope workouts work the muscles in your abs, back, and glutes, and you can incorporate movements, such as jumps, lunges, and squats, that work your legs, too.Battle ropes are often thought of as a tool for your upper body, which they are. However, their benefits don’t end there

Tire flips
This is the classic movement that The World’s Strongest Man made famous. The flip is a tremendous movement for people who need explosive power. This is one of the best exercises for athletes such as football linemen, wrestlers, and others who need to exert force quickly to move heavy opponents.

Monkey climbing exercise
1. Basic (or Regular) Monkey Bars – This is a great basic move to work on your lat, core and grip strength.
2. Skip-A-Bar – This is a harder variation of the basic movement because you have to perform a single arm hang as you reach to skip over a bar.
3. Weaving – While Skipping takes a toll on the upper body because you have to hold on to reach further and then swing on one arm to get to the next bar, Weaving takes a lot of grip strength to walk along the bars.

Steam bath

A steambath is a steam-filled room for the purpose of relaxation and cleansing. It has a long history, going back to Greek and Roman times.It also helps to improve circulation throughout the body which can give the skin a healthy glow making your skin look and feel great. 2.) Relieves Tension: The heat from the sauna soothes your nerve endings and also relaxes your muscles. … Removes Toxins: The heat from sauna and steam rooms makes your body sweat.
Frequent steam baths may cause dry, flaky skin on sensitive skin types, especially during the winter months. Limit your steam baths to once a week, until your personal preferences and sensitivities become clear. A regular steam bath may be once a week for one healthy adult, but three times a week for another.

Weight Training

Weight training is a form of exercise for developing the strength and size of skeletal muscles. It is a common type of resistance training, which is one form of strength training. Properly performed, weight training can provide significant functional benefits and improvement in overall health and well-being.
30 minutes a session for a beginner. You can work out longer with weights, but don’t over-train the muscle, three exercises per muscle group is plenty (advanced). If you weight train for more than 60 minutes your probably doing one of two things, over-training or talking too much.
Weight training provides a stress to the muscles that causes them to adapt and get stronger, similar to the way aerobic conditioning strengthens your heart. Weight training can be performed with free weights, such as barbells and dumbbells, or by using weight machines.

Weight training exercise

Chest Press
The bench press is a core fundamental exercise for developing upper body strength. You’re not only working your pectorals (chest), you are also working your anterior deltoids (front shoulders), triceps brachii, and latissimus dorsi (back).

Biceps curl
Dumbbell Bicep Curl Instructions. Stand up straight with a dumbbell in each hand at arm’s length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. … Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.

Lat pull-down
The exercise also improves stability in the lower back and core. Sit at a lat pulldown station and grab the bar with an overhand grip that’s just beyond shoulder width. … Pull your shoulder blades down and back, and bring the bar to your chest. Pause, then slowly return to the starting position.

Triceps pushdown
Triceps Pushdown Instructions. Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor.

Barbell squat
A barbell squat is a push-type, compound exercise which works primarily your quadriceps, but also trains your glutes, hamstrings, and calves, as well as muscles in your lower back. The following table lists general information about barbell squats and the muscles that you use when performing barbell squats.

Shoulder press
shoulder press focuses primarily on two portions of the deltoids, or shoulders, it also works a plethora of other muscles. Your trapezius, triceps and rotary cuff muscles all have to work in conjunction with your shoulders for this exercise to be done.

Deadlift
The deadlift is a weight training exercise in which a loaded barbell or bar is lifted off the ground to the level of the hips, then lowered to the ground. It is one of the three powerlifting exercises, along with the squat and bench press.

Cardio

Cardio training is exercise with the purpose of developing cardiovascular or aerobic fitness. … Cardio training generally involves exercising at a constant moderate level of intensity, for a specified duration, during which the cardiovascular system is allowed to replenish oxygen to working muscles.
Cardio training can provide seveal benefits. Cardio helps increase the strength of your heart and lungs. Cardio can help you improve your endurance during workouts as well. However the main reason people do cardio is to burn calories to help them lose weight.
There’s no magic formula when it comes to cardio. Cardio exercise is also known as cardiovascular exercise or aerobic exercise. … Many activities qualify as cardio exercise, such as swimming, bicycling, walking, jogging, tennis, basketball and even jumping rope.