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The exercise moves associated with functional fitness aren’t complicated at all. All the moves you’ll learn when it comes to functional fitness are those that you already practice in your everyday life.
For beginners, functional fitness is the best way to go to develop muscles and strength.
If you’re starting out from a very low position, and it’s your first time working out then there’s no pressure. Don’t run into hard core workouts that grind you to the bone. Don’t jump right into lifting weights as you’re likely to just injure yourself.
Most fitness moves can be toned down to a low impact move so you don’t risk harming yourself. If you feel that something’s too hard for you, don’t be afraid to tone down your exercise. Find an easier move or work out for a shorter period of time.
Once you’ve gotten the hang of things though, don’t be afraid to push your limits a little further and try new moves. Add in more time and bring some weights into play. Working out more can only lead you in one direction and that’s forward. Once you’ve gotten a functional flow, make the most of it and try not to miss any days. Given below are some general moves you’re going to find in all functional fitness routines, regardless of your level. These moves can be added to one another, they can be made either high or low impact and they all reap their own benefits on your body’s performance.
Exercise #1 – Squats
Squats help strengthen your thighs, knees and brace your ankle and feet balance. This move is standard and practiced in most workouts. When it comes to weightlifting, most weightlifters have a starting pose of a squat. Squats can also help strengthen your core since it compresses in this position.
A squat can be hard on your knees since most of the compression takes place here. If you’re not ready for a squat, you can always dive down half-way. You don’t have to go into a proper seated position if it’s too much of a burden on your knees.
The squat is interpreted in multiple moves when it comes to functional fitness. The following are some moves that include a squat.
In this move, you jump onto a block laid in front of you. You start off this move by squatting and then lifting off the floor. Once you’ve jumped onto the block, you squat and then hop off. This move is best done when continuously repeated.
However, this is a considerably high impact exercise. If you feel you can’t do this, try only jumping from the block to the floor and back without the squat. Only try to do this move once you’re fully capable of doing a squat and you’re adjusted to jumping from the block to the floor and back.
With this squat, as you go down, turn to the left or right at a 90-degree turn so your whole core is shifted in one direction.
This squat helps strengthen your core while turning. This move can also be relatively higher impact if you’re starting out. If you can’t turn the whole way, then don’t strain yourself. Turn as far as you can and once you feel a burn in both your waist and side, you’ll know the move is working.
To intensify this move, you can add weights by holding them in your hands and pumping your arms when you squat. This turns the move into a full body workout. Only attempt this after you’re accustomed to the primary version of the move.
Single Leg Squat
With this type of squat, you need a chair. With one leg placed behind you on the chair, squat down on your other leg. This is a high impact move and it requires you to be well adjusted to doing squats on their own.
Don’t try this move unless you’re good at both of the former moves described above. The way to make this intense or a full body workout is by throwing in some weights. You can also make this harder by including a resistance band behind your foot placed on the chair, pulling on it with your arm as you go into a squat.
How Do Squats Help?
Squats help make your knees and legs stronger when bending down. As you grow older, your knees become more vulnerable to weakness. Making a squat a vital part of your workout helps keep your knees in their best shape for longer.
Lunges are a common workout move that’s placed in almost every exercise routine. A lunge helps you scope out the range of your leg’s motion. The farther and longer you can hold a lunge, the better and stronger your legs are.
Plyo Lateral Lunge
This lunge takes you side to side rather than front and back. Start off by standing straight, and then stretch one of your legs as far as you can sideways. While doing so, let the other leg bend forward until both of your legs start to feel the stretch under your thigh.
Repeat this action with the other side. This lunge is fairly simple. If you feel as though you can’t stretch your leg the whole way then don’t. Go as far as you can until you feel a stretch in your muscles.
Never push this feeling too far, you could pull something and hurt yourself.
To make this harder, you can stretch the other way with your arm over your head, using your other arm to brace over your leg. Say if you’re stretching out your right leg, then it’ll be your right arm stretching over your head. This helps your overall range of motion and balance.
With this move, you’ll be performing a lunge with a slight twist. Once you go down over one leg, turn your body 90-degrees to one side. Alternate the side you turn to with each lunge. This helps to strengthen not only your legs, but your core as well.
This move is quite similar to the side-turn squat. Turning while your legs are doing something else helps create torsion and flexibility. This makes for a better workout since more than one body part is being worked on.
To make this a little trickier, you can add weights to your routine and pump one arm each time you turn. You can also use resistance bands, placing one under each foot and stretching the opposite hand while you turn. If the resistance band is under your right foot, then you’ll turn to the left and stretch the band with your left arm. Plyo Lunge
With this move, you’re going to jump each time you alternate your legs. This is a high impact move so it’s better not to do this move when you’re starting out. With this move, it’s better not to include your arms as you may risk injuring yourself. Jumping in between each lunge is a reckless move that requires a lot of body control. To do this, it’s better if your focus isn’t divided between your arms and legs.
The plyo lunge can, of course, be made easier. If you’re not ready for this move then do a simple lunge. Also, try to jump in between every lunge ever so often, not while alternating though. Take a break from lunges, jump for a minute and then return to lunges. This helps your body prepare for the plyo lunge.
How Do Lunges Help?
Lunges help your legs and core. Your knees, in this case, aren’t the grand focal point of this move but rather your thighs. Nevertheless, lunges do help massively with maintaining the strength of your knees, while thighs are heavily aided as well.Other Details
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