A busy routine is fast becoming a reality in all our lives. It then becomes difficult to find time for the gym. Don’t let your workout sessions suffer as a result of a tight routine. Instead, find alternative methods for an efficient workout. Our solution to such a situation is Functional Training that can be easily and quickly done with our Cross Training equipment.
Functional fitness is having the physical capacity to perform activities of daily living in a safe and independent manner without excessive fatigue. And since each individual’s capacity is different, functionality will span the full spectrum!
The coach at The Hood (a facility located in Marathahalli), Harshita Raviraj, helped me pick the top exercises for a cross training functional workout focussing on the correction of posture and muscular imbalance. It is extremely beneficial for individuals leading a sedentary lifestyle in making their daily movement efficient.
Keep your elbows and back straight so that your neck is in line with your spine. Feet should be right below the hips. Start the movement by pushing the hips back first. While coming up, maintain a straight back and activate the posterior chain by squeezing your gluteus and keeping knees soft.
1. Results in strong posterior chain vis a vis strong glutes ultimately preventing any back pain or lower back injuries
2. Works extensively on your core as well, which is also key to keeping lower back pain at bay.
Feet should be below the shoulders while your toes are pointed out slightly with your torso straight. Start the movement by pushing hips back, push the weight down with the heels. As you come up, knees should be soft and hips drew inwards by squeezing glutes.
1. Apart from building strength, even the basic body weight squat, if done right can give you strong legs (quads, hamstrings and glutes)
2. gives a strong core (the musculature around torso) as they act as stabilisers for the movement.
3.It improves mobility and balance while improving the communication between your brain and your muscle groups that could prevent falls and injuries in the future.
The chest should not drop too low.
Drive the movement with your hips. It is an explosive movement in which the power is generated from your glutes.
Apart from being great for preventing lower back injuries, the way the kettlebell swings train the muscles (nearly the entire lower body, back, core and shoulder) through its ballistic movement is close to how you end up moving in your daily life such as putting a heavy bag on a ledge above you or playing with your children in the playground.
Squeeze shoulder blades and hips.
The body needs to move up towards the rings and drop back from it in one straight line
While remaining seated for large periods of time throughout the day, the posterior chain of muscles namely, the neck, shoulder, back, hips and legs become vastly underutilized and weak. As this happens, propulsion movements such as running, jumping or even getting off from a chair will become difficult after a point. Body rows work on strengthening the upper back muscles that will result in better posture.
Now that you got this, keep going.
This article is written by Neha Mohanty