| Is Functional Fitness for you? | Is Functional Fitness for you? | Actually, functional fitness training is for everyone. | <div class="ExternalClassCE7617DF855F4FF99DB4B116A787376E"><p></p><p><img src="/sites/content/PublishingImages/grid1.jpg.png?RenditionID=19" border="0" alt="" style="border-width:0px;border-style:solid;margin:5px;" /><br></p><div>Actually, functional fitness training is for everyone. If you move your body on a daily basis – whether you’re picking clothes up off the floor or reaching for that jar of peanut butter – you will benefit from functional training.</div><div><br></div><div>Adding functional training to your workout routine is all about incorporating natural movements, so that you can perform these moves every day without struggle. It’s that simple.</div><div><br></div><div>With The Grid (our functional fitness training), you’ll push, pull, squat, bend, twist, and lunge – the six movements that can make you fitter and stronger. You can book your spot on <a href="https://signon.myvirginactive.co.za/?ReferrerKey=7e8389d9-9156-44ad-a843-9fb9f3c7cc39&returnUrl=https://myvirginactive.co.za/Account/LogOn?ReturnUrl=/" target="_blank">myvirginactive.co.za</a>.</div><div><br></div><div><strong>Let’s get functional fit </strong></div><div><strong><br></strong></div><div>We’ve put together 6 functional moves to work into your workout routine (when you’re not working hard in The Grid). Check it out.</div><div><br></div><div><strong>Top 6 functional fitness moves to try </strong></div><div><p><br></p><p><span style="line-height:1.6;"><strong>1.</strong></span><span class="Apple-tab-span" style="line-height:1.6;white-space:pre;"> </span><span style="line-height:1.6;"><strong>Squats </strong></span></p></div><div><br></div><div>Stand straight with your feet shoulder width apart. Your toes should face forwards. Squat down bending your knees, as if sitting on a chair. Your knees should be in line with your toes when you’re in the squat position. Hold for three seconds, then return to the starting position.</div><div><br></div><div><strong>2.</strong><span class="Apple-tab-span" style="white-space:pre;"> </span><strong>Lunges </strong></div><div><br></div><div>Begin in a lunge position, in a split stance, with both of your knees bent. Bend both your knees to 90 degrees, then return to the starting position.</div><div><br></div><div><strong>3.</strong><span class="Apple-tab-span" style="white-space:pre;"> </span><strong>Bent-over row </strong></div><div><br></div><div>With a dumbbell in each hand (and your palms facing your torso), bend your knees slightly and bring your torso forwards by bending at the waist. As you bend, keep your back straight until it is almost parallel to the floor. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso.</div><div><br></div><div>While keeping your torso stationary, lift the dumbbells to your side (as you breathe out), and keep your elbows close to your body (don’t exert any force with the forearm other than holding the weights). On the top contracted position, squeeze your back muscles and hold for a second. Slowly lower the weight again to the starting position as you inhale.</div><div><br></div><div><strong>4.</strong><span class="Apple-tab-span" style="white-space:pre;"> </span><strong>Deadlift </strong></div><div><br></div><div>Stand with your feet slightly wider than shoulder width apart, your toes pointed forward. Squat down and firmly grasp the bar just outside your knees using a closed grip. Position the bar 2 – 3cm in front of your shins. Keep your spine in neutral position. Keep your chest lifted and your head in line with your spine or chin slightly lifted, looking ahead.</div><div><br></div><div>Before lifting, tighten your core and abdominal muscles to stabilise and protect your spine. Straighten your knees and hips at the same time, bringing the bar off the floor, coming to a full standing position. The barbell will rest against the front of your thighs with your arms straight.</div><div>With control, hinge at the hips, bending your hips and knees at the same time. You’re your core muscles engaged and try to keep your back flat while lowering your hips and shoulders together.</div><div><br></div><div><strong>5.</strong><span class="Apple-tab-span" style="white-space:pre;"> </span><strong>Stability ball leg rotation </strong></div><div><br></div><div>Lie on your back with your lower legs on the stability ball and your arms stretched wide on the floor for support. Roll your legs across the ball from side to side.</div><div><br></div><div><strong>6.</strong><span class="Apple-tab-span" style="white-space:pre;"> </span><strong>Push up</strong> </div><div><br></div><div>Face down in a low position on your hands, with your arms extended and your knees off the floor. Bend your arms at your elbows and lower yourself down as low as you can, pushing yourself back up to the starting position.</div><div><br></div><div>Functional fitness training could really up your fitness but don’t forget about the more traditional forms of exercise. Moderation and balance are words to live by. Constantly challenge your muscles to see massive results.</div></div> | | 2016-03-07T10:15:00Z | functional-fitness-training | Bianca Waterberg | The Grid;functional fitness | | |
