функционални упражнения; видове и изпълнение

Функционалните упражнения се различават от другите типове упражнения, функционалните упражнения тренират тялото за дейности които срещаме в ежедневието си. Този тип тренировка произлиза от рехабилитацията. Физиотерапевти често използват този подход за да подпомогнат пациенти с двигателни смущения. Функционалните тренировки, при правилно изпълнение, ще допринесат за по-добра ставна мобилност и по-добре извършвани двигателни „шаблони“. С подобряването на тези фактори, чрез функционални упражнения и тренировки ще намалее и вероятността от контузии по-време на физическо натоварване, било то в залата, в даден спорт или в ежедневието.

Сега ще ви представим няколко упражнения който може да използвате у дома или в залата. Ще добавим и видео за да може да видите как да ги изпълнявате правилно.

Клек и повдигане на гири

Много добро упражнения за крака, стабилизатори и рамене.

  • Хванете подходящи тежести и от изправено състояние ги повдигнете до нивото на гърдите
  • Стегнете кръста и корема и клекнете
  • При изправяне, когато се изправите напълно, повдигнете дъмбелите над глава и обратно до гърдите, след което изпълнете отново повторението

 

Планк и гребане с дъмбел

Подходящо упражнение натоварващо корема и гърба.

  • Хванете подходящи тежести, и застанете в позиция на лицева опора
  • Сега вместо да изпълнявате лицеви опори, с тежестите в ръце, изъплнете гребане с дъмбел, т.е. просто повдигнете дъмбела към долната странична част на корема

 

Т-образна лицева опора

Упражнението натоварва гърдите,трицепсите и корема.

  • Застанете в позиция за лицева опора
  • Изпълнете едно повторение на лицева опора, но вместо да продължите с повторенията, повдигнете едната ръка и извъртете тялото си встрани
  • След което направете следващата лицева опора, но този път сменете ръцете при повдигането

 

Цепене на дърва с дъмбел

Чудесно упражнение за корем.

  • Хванете подходящ дъмбел и го поставете от страни на единия ви крак
  • Присвийте леко колене, стегнете корема и повдигнете тежестта над срещоположното ви рамо с извъртане на тялото ви

 

Набиране с вдигнати колене

Както всички останали набирания упражнението натоварва гърба, като бицепсите играят подпомагаща роля.

  • Хванете се удобно на лоста за набиране
  • При повдигането си от земята повдигнете краката си напред и свиете колене

 

Обратно гребане

Много добро упражнение за гръб.

  • Намерете подходящ нисък лост, обикновено това е лоста на смит машината
  • Хванете се с широк хват, изправете тялото и се придърпайте към лоста, до достигане на гърдите ви
  • Спуснете обратно като държите тялото си изправено през цялото време

https://www.youtube.com/watch?v=t97EjUsCFNw

 

Преден суинг с пудовка

Многоставно упражнение, основно натоварва раменете и краката.

  • Хванете пудовката с двете ръце пред тялото ви
  • Разкрачете широко в страни краката и изпълнете люлящо се движение като повдигате пудовката пред тялото ви

https://www.youtube.com/watch?v=rEM9hIuLnSQ

 

Моля обърнете внимание, че тези упражнения колкото илесно да изглеждат, не се препоръчват на начинаещи без надзор на финтес инструктор или треньор!

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