“There are very few things that make you feel better than a good workout,” says Roman Frečka, a professional trainer and football player. “Exercise fills your body with endorphins that bring you into a state of deep satisfaction and peace. There are countless reasons to start exercising, but this feeling is one of the best rewards you can get.”
Roman showed us a simple example of functional training that will get you started or help you refine your already established technique. Some of these exercises look simple, but correct execution is what counts.
Photography: Pavol Zachar www.zacharphoto.com
Squats
Squats are a key exercise for postural stability, buttocks and thighs. Pay attention to the position of your feet, they must be at the width of the pelvis, not shoulders. Point the toes slightly outward, maximum 45 degrees, look ahead, and most importantly, keep your back straight! Aim for eight to twelve repetitions in four sets.
Push-ups
Push-ups, a great upper body exercise. You'll strengthen your chest, shoulders, and triceps. Remember to keep your body as straight as a board, no hunched back. Watch out for your shoulder blades coming apart, mentally push them as far away from each other as possible toward your chest! Try eight to twelve repetitions, four times in a row.
Plank
Plank is an exercise primarily focused on core stability. It provides an ideal full-body coordination workout. Remember to keep your body upright, your shoulder blades pressed together towards your chest, just like in push-ups. Finally, tuck your chin and position your head so that it is an extension of your spine. Try to hold for at least 20 seconds, three times in a row.
Dumbbell press
The dumbbell press will work your shoulder muscles. It's important to keep your shoulder blades close to your back, strengthen your core, and most importantly, don't slouch. Use a weight that allows you to do at least eight repetitions in four sets.
Attraction
When doing functional training, you can't forget about your back, and the pull-up is one of the great exercises for this part. Take a dumbbell or kettlebell, if you hold it in your right hand, extend your right leg behind you, if in your left, then your left. The leg must be in a straight line with your body, which you hold at a slight angle. Remember to keep both arms in the same plane and achieve at least 8 repetitions in four sets.
