The vast majority of us are already preparing for the summer and are looking for a better muscle definition without losing its quality. That is why we at Vitónica want to help you achieve this. For this we will stop in a different way of training. It’s about functional training.
This training method will help us to activate the metabolism much more and thus achieve a higher energy consumption. That is why we want to invest deep in this type of training so that we can include it in our routines.
What is functional entrance event
As a basic principle of functional training, we must keep in mind that what is sought is the work to acclimatize the body for its proper functioning on a daily basis. That is why the functional routines are aimed at all kinds of people, so that we can use and implement them all.
Functional training is aimed at increasing muscle strength and toning through exercises based on the usual movements involving multiple muscle groups.
For this reason, functional training has many levels and methods of implementation, because it is ideal that it is adapted to each type of person and his physical form. But what every functional routine has in common is a series of points that we want to emphasize in order to know more about it.
First of all, we must bear in mind that functional training should be useful to us and should be able to live a much better life. It will help us to be more agile and efficient on a daily basis. This utility and range of movements will be achieved by training the body through daily movements and completely normal to the body.
To achieve this range of movements and the effectiveness of each routine, we try to imitate or execute parameters that are similar to the parameters that we perform every day. Walking, jumping, climbing, descending, lifting loads … will be some of the movements that we will perform in a functional training.
Achieve dexterity and muscular usability in the day, are some of the goals that are pursued with the functional training
The functionality of these routines lies in the interaction with all muscle groups in our body, by involving them in the movements that we are going to perform. In functional training we will never isolate a muscle group alone, nor will we work it separately, if not as a whole.
Functional training has a number of characteristics that we want to emphasize below and in which we want to stop and then emphasize whether or not we know whether we are doing this type of functional work:
The functional exercise may not be performed sitting or lying down or something similar. This type of training must be done standing, it is necessary to involve the whole body in stabilizing and touching all the muscles that make it up.
The exercises that we are going to perform will be performed with the body itself. They will be completely free and not concentrated or analytical, but they will respect our range of movement. Exercises with free weights such as dumbbells, kettlebells, bars, medicine balls … are the ones we will use regularly in these types of routines.
The mixture of explosive movements with slower and more concrete movements is one of the qualities of functional training
Routines must contain inertia and acceleration, moments when we insert moments of maximum response by body muscles, where others give maximum braking power. This makes the muscles respond much better and we work them more thoroughly.
The movements will always be global, that is, they will simultaneously comprise multiple muscle groups. This will help us and help us to use more loads and in a different way to affect the muscles, much more worked.
Examples of functional routines to process the entire body
Regarding functional routines, we will stop with some exercises and executions, but there are many that we cannot emphasize in this post. We just want to make some notes about it, so that we know much better how we can do these kinds of routines.
In all the routines that we will highlight, the exercises seek a complete mobility of the body and the simultaneous intervention of many muscle groups. We will begin with a functional chest routine in which we will use tools such as bosu, which will allow us to give more movement to the exercises and destabilize our body and to work more on the central trunk.
We will highlight the pulls we will do on the bosu, including a jump during the trip. This simple gesture will help work the muscles much more intensely. This exercise responds perfectly to the perfect combination of explosive movements and more relaxed movements. Of course, always respecting the natural movement of our body.
Second, we will stop in a routine of functional exercises for the back part. For its realization, we will use our whole body, through simple contraction exercises in which we will involve the muscles that we want to work at every moment.
Almost all of the functional routines involve multiple muscle groups in their exercises, but some exercises affect more than one part of the body, so we emphasize them for work in this particular area.
From this routine, we will highlight a remarkable exercise that we will perform with a towel. It is enough to hold the towel with both hands, to obtain strength and execute a rowing movement in which we involve the muscles of the back to work all this area, which interests us.
As a third routine of functional exercises, we will stop at the leg. As in the previous ones, the movement is totally respectable with the natural organism. Therefore, all exercises will consist of shifts, strides and ups and downs, which will target muscle activation.
In this routine, we will emphasize the lateral displacements. This simple exercise will require us to move sideways while doing team raids. What we will achieve is the activation of all the muscles that make up the legs by simple and controlled movements.
To work the arms, we have selected a routine incorporating the use of bars and kettlebells to increase the intensity of work. This type of training will be complete when it comes to strengthening the muscles that make up the arms.
Functional training is a good tide to tone the body, while performing a high intensity aerobic work
We will emphasize this routine not with biceps curl. For this, the work of the legs is fundamental, because at the same time that we progress of leg with displacements, we will proceed to the contraction of the biceps by lifting the Russian weight through the biceps loop.
Functional training: a routine on the beach
It is important that we take into account that, in all routines, the basic work is demanding because it will serve to stabilize us. As we see, although we have different routines depending on the muscle groups, all parties are involved, so the work is usually global and complete.
In addition to toning and working the muscles, functional training is a very important type of aerobic work that should not be neglected. Regular and regular performance will help us achieve a bigger and more effective definition in a safe and efficient way.
A good development of the glutes is the icing on the cake of a well-worked landing gear. But the general approach to training this muscle group is wrong, as many resources are allocated to squats, strides and passes or to a variety of explosive exercises with body mass. unable to assume a real stimulus. . The squat is useful and the variety of exercises also, but we must rethink the training of the glutes from another point of view to make the most of it.
What functions fulfill our glutes?
The glutes are basically responsible for four things:
- Extension of the hip.
- Removing the hip, that is to say, separate the legs.
- External rotation of the hip.
- Pelvic retroversion.
- Anatomy: major gluteal muscles, middle and lower
It is important that we know the functions performed by our muscles to properly select the exercises that require the development of these functions.
What range of exercises are available to us?
Squats, strides, dead weights, good days and / or Bulgarian squats are exercises that in one way or another require a hip extension to execute, but the force vector that follows the load when it rests on us is vertical, that is, from our head to our feet. This causes the maximum muscle tension peak experienced by the buttocks to occur when stretched, such as the deepest part of a squat or the point where we begin to raise the bar in the Romanian deadweight.
Romanian dead weight to train your posterior chain: your technique and its benefits
Conversely, exercises such as hip thrust, buttock bridge or tugging across cause maximum stress on the buttocks when contracted to the maximum because the force vector follows a horizontal path.
We must keep this in mind to correctly combine the best of both types of exercises: hip extension with a vertical vector and hip extension with a horizontal vector.
How can we further divide the exercise groups?
Bret Contreras is possibly the coach who knows the most about anatomy, biomechanics and glute training. In 2016, he carried out a division of a multitude of glute exercises based on three types of exercises: activators, stretchers and pumpers, that is, activation, stretching and pumping exercises.
The activators are those exercises that cause a strong muscular tension in the buttocks, that is, the main form of growth they offer is through mechanical stress.
Stretchers are those exercises in which the maximum tension of the buttocks occurs when it is stretched, which causes great muscular damage. Keep in mind that these are the most difficult to recover.
Pumps are pumping exercises performed at high repetitions and which insulate the gluteus maximally. They seek to cause a large amount of metabolic stress. These exercises can be done more frequently since we can quickly recover from them.
As we can see, the division of the exercises is carried out according to the three main ways in which hypertrophy can occur: mechanical stress, muscle damage and metabolic stress. Examples of exercises of each of them would be:
- Activators: hip thrust, pull through, glute kick or hip extensions in the Roman bench.
- Stretchers: squat, stride, Romanian deadlift or sumo deadlift.
- Pumpers: monsters ride, abductions with a seated band, bridge of glutes, frog bombs or squat rebounds.
- Everything you need to know about the thrust of the hip: the exercise that you can not stop training and shape your buttocks.
How do I include all this in my routine?
As we have seen, it would be ideal to combine these types of exercises in an intelligent way, knowing that stretchers such as squats or lifts without load require more recovery time (3-4 days) and pumpers as any type of abduction, less (1 -2 days). Activators would require between 3 and 4 days as a general rule.
A good option is to perform a stretcher exercise and another activator for each session and then finish with one or two pumper exercises.
This is one of the many ways to do it, but what should be clear is that the ideal is to combine the three types of exercises and not forget the functions performed by each of them.
Nor can we make the mistake of concentrating exclusively on one group of exercises. Performing only stretchers with a vertical force vector, such as squats and deadlifts, is excellent for gaining strength, but it is not the best thing you can do to fully develop your glutes.
Strength training: how much weight and how many repetitions do you gain strength in the gym
The same happens with the thrust of the hip, is a good exercise of activator with a horizontal force vector and should be in any program that seeks performance and good development of buttocks, but we can not give it a place and not give the Sentadillas and weights dead since we will be running out of an important part of the equation.
Finally, we can not dedicate ourselves only to the pumpers, since we will not be causing mechanical stress in our glutes. The feeling of congestion will be enormous, but unfortunately hypertrophy requires something more.