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The Functional Training Bible von Bruscia, Guido (eBook)

  • Erscheinungsdatum: 29.01.2015
  • Verlag: Meyer & Meyer
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The Functional Training Bible

Discover functional training like you've never seen or experienced! This training is easy, fast and fun and it will revolutionize your health and athletic performance. It will become a new way of life! Functional training is a scientific method for personal training, workouts at the gym, at home or outdoors. The book is divided into three parts: The first, theoretical part explains the 'why' at the foundation of functional training; the second, practical part contains bodyweight exercises and exercises with various tools (sandbags, medicine ball, kettlebells). The final section proposes several specific training programs for strength, hypertrophy and weight loss. Welcome to the revolution in functional training! Get your focus and follow it! Guido Bruscia is a Master Trainer, popular in Italy and abroad, for functional and kettlebell training. He is technical director of the Functional Training School, teacher at institutions of education for fitness and body building, personal trainer and fitness coach. He has written several bestselling books. He lives in Rimini, where he invented Personal Care, an innovative method of personal training with the goal of revolutionizing the lives of its students.


    Format: PDF
    Kopierschutz: watermark
    Seitenzahl: 512
    Erscheinungsdatum: 29.01.2015
    Sprache: Englisch
    ISBN: 9781782557074
    Verlag: Meyer & Meyer
    Originaltitel: Allenamento Funzionale - Manuale scientifico
    Größe: 19446 kBytes
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The Functional Training Bible

10.4 Lower-body exercises

Front squat
Starting position

A Stand and hold a barbell firmly. The wrists are broken (i.e., the hands are back with the palms facing up), the hands resting on the clavicles, the elbows high and pointing forward.



B Bend the legs and sit back into a full squat.

Keep the elbows high.

Aim for the deepest possible movement, maintaining the spine's physiological curves.

Return to the starting position

Complete the required number of repetitions.



I know, I talk about body-weight exercises, and I start with the frontal squat. This is meant as a reminder. This is the most neglected and undervalued exercise in gyms and in fitness training. Wrongly so! Many people begin with a classic squat without being ready for it, both technically and in terms of the coordination and fluidity of the kinematic and articular chains involved. The front squat not only teaches the correct squat technique-it is a natural preparation for it-but also, compared to its more famous cousin exercise, it features:

fewer difficulties with the stance;

a better load and body-weight distribution;

a deeper movement, translating into a greater activation of the gluteus;

a smaller load on the lower back;

excellent stimulation of the erector spinae, the multifidus, the longissimus dorsi, the sacral-lumbar, and the quadratus lumborum muscles; and

involvement of the rectus abdominis and the core muscle in an excellent stabilizing action.

Personally, I believe this is one of the best preventive, and even treatment, exercises for chronic lumbago, based on empirical tests with athletes. I will also admit that I consider it a treatment for acute lumbago as well, when used with core exercises that use fitness balls. This is a personal opinion, of course, but if experience counts for anything, the effects of this exercise go well beyond its appearance. Besides, it activates the gluteus to a greater degree, and this is an element much sought after by women as an objective for every training program. So this exercise is a must for anyone.
Leg flexion
Starting position

A Stand with your legs at shoulder width. Extend the arms in front of you in a neutral position (i.e., thumbs upward); the scapulae must be adducted.



B Bend the legs and sit back in a controlled fashion until you reach a full squat.

Extending the legs return to the starting position.

Complete the required number of repetitions.



Discussing squats would require a whole book. In the history of athletics, there isn't a training technique which has been analyzed more, instant by instant, moment by moment, with all its implications. Let's examine the most important ones:

Position of the scapulae: they are adducted in order to keep the upper back in correct position; the trapezius and the latissimus dorsi are essential for correct upper-body and spine posture.

Spine: it is in the neutral position; performing the exercise with the greatest possible movement range must not prevent you from maintaining the spine's natural curves.

Movement: squat as deep as possible, taking care of what is noted in the previous points. Electromyographic studies tell us that the deeper the squat is, the more the gluteus maximus is activated and st

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