Exercises

Core muscles

Functional exercises primarily focus on strengthening and developing the core stabilizing muscles (core muscles); with their help we will learn to operate our bodies in everyday life in a more ’functional’ way, in accordance with their designation. With their help we can, for example, eliminate badly ingrained gestures, incorrect posture, and withhold excessive joint and muscular effort. The stabilizing and motor function of the core muscles, while protecting the spine, is of vital importance for the movement of all limbs. These functional exercises effectively serve the stabilization between the pelvis, the lumbar spine and the vertebrae, thus providing the basis for dynamic movements.

Source: http://muscletransform.com/4-standing-super-flat-ab-exercises-for-women/core-muscles-anatomy/

The purpose of our exercises is to keep the distance between the ribcage and the iliac bone, and the neutral position of the spine, while the dynamic motion is created in the hip joint during the implementation of the tasks. In addition to core stability, the development of hip and spine mobility is equally important. Further, exercises for strengthening and stretching gluteus and for stretching the hip flexor are built into the program.

https://www.youtube.com/watch?v=ujANFwya5h4#t=44

Pectoral (Shoulder) girdle exercises

The functional exercises of the shoulder help stabilize the upper back, the shoulder girdle and the shoulder. In addition to the stability of the trunk, and within it, the stability of the upper back and neck, the basis of the dynamic movements of the girdle is provided by the symmetrical and sufficient movement and stable position of the shoulder blades. To this end, for example, the TRX exercises can be used:

https://www.youtube.com/watch?v=1uvnEESfZoE

Knee exercises

During the functional training of the knee, we need to focus not only on training the thigh muscles; the target is the coordination and strengthening of all the muscles belonging to the motion chain of lower limbs and the trunk. Among the exercises for the functional development of the knee there are plyometric exercises which increase speed and ’explosive’ power. They are extremely fast, powerful muscle functions, in which muscle elongation and contraction occurs successively, in a trice, or, in an ’exploding’ manner. 

For example, such are the agility ladder exercises, which are adapted to a given branch of sport, whether it is handball, football or even athletics.

These exercises, including steps, running and jumping, are very useful in almost all areas of sports, from beginners to top athletes’ level.