So many interesting studies have been done in a scientific way. This 2020 is very interesting.

Types of Leg Press

There are two types of leg press that you will commonly find in gyms:

The standard horizontal leg press and the 45 degree leg press which has a reclining seat at an angle while the legs press upwards in a diagonal direction.

Both are used to develop the quadriceps and back muscles of the thigh, as well as the buttocks.

Even if it seems like a simple exercise, it is important to learn how to use the leg press correctly. Paying attention to the form of exercise you can maximize the benefits of the development of strength and prevent injuries from misuse.

What the Leg Press is for

The leg press is used as part of the leg strengthening routine during the training phase to develop the large buttock, the back muscles of the thigh and the calves.

Benefits

The leg press offers the same advantages as the classic barbell squat exercise for the development of quads.

By varying the position of the foot you can emphasize the work and consequently the load on different muscles. Thus building a greater force in this group of muscles, so as to use it then to compensate for the imbarbells, such as runners who often have more developed hind thigh muscles than quadriceps and need to improve and even the muscle chain.

How to do the leg press correctly

Sit on the leg press with your back and head comfortably resting on the padded support.

Place your feet on the platform at the width of your hips, making sure your heels are flat.

The bottom should be flat against the seat rather than raised. The legs should form an angle of about 90 degrees to the knees.

If the feet are too high on the plate, you will stress the buttocks ; if too low you will put unnecessary pressure on the knees.

The knees should be in line with the feet and should not be bent either inwards or outwards.

While pushing, make sure you keep that alignment.

Grab the assistance handles to provide support and keep the spine and head in place.

Keep your abdominal muscles tense and push with your heels and forefoot.

The heels should always remain flat on the platform.

The front of the foot or toes should never be used solely to move the pad forward.

Exhalation

While exhaling, stretch your legs and keep your head and back flat against the seat cushion. Extend with slow control rather than explosive motion.

Return the platform to its original position by gradually bending the knees.

First Bonus Tip

If you have never done leg press before, start moderately with three sets of 10. Then once you get the right confidence advance with reps and loads.

Common mistakes

It is important to ensure a proper shape to get the most out of the workout routine with the leg press. To make sure you perform the exercises with the leg press safely, avoid making these mistakes.

Overweight

One of the most important factors of injury is excessive load. Remember to NOT lift more weight than you should.

If you cannot control your movements, you will NECESSARILY have to reduce your weight.

The correct execution is more important than the amount of weight you are lifting.

The exercise MUST always be performed with complete control. Never rush the exercise and do not let your legs bend at the end of the movement.

Buttocks against the seat

If your buttocks are lifted from the seat, your legs will have too sharp an angle.

You will need to move the backrest until your knees and buttocks are comfortably positioned.

Put your hands on your knees

Putting your hands on your knees is a common mistake for all beginners who approach the leg press. Instead of putting your hands on your knees, grab the service handles on the sides of your leg press.

Short range of movement

ALWAYS follow the full range of movements without lifting the hips. If necessary, adjust the seat and/or remove weight.

Head up

Focus on the head position. It should be stable and comfortably against the backrest. If you are pushing your head forward, you are loading too much weight.

Breathing

Remember to keep breathing during the effort phase and avoid holding your breath. If you focus on exhalation during exertion and inhalation during release, breathing will eventually become automatic.

Focus on the movements

Beginners should use lighter weights and develop a good shape before loading more extra weight.

Second Bonus Tips

Focus on slow movements rather than how many repetitions or the amount of weight you are lifting.

If you notice abnormal stress in the joints or unwarranted pain, IMMEDIATELY ask a trainer to accompany you in the correct execution of the movement.

Safety and precautions

Avoid leg press if you have weak pelvic floor muscles as this exercise puts a lot of stress on the pelvic floor.

Before facing the leg press prepare yourself by doing safer leg strengthening exercises.

You should NEVER use this type of equipment if you have a knee injury.

If one or both knees hurt you, do not push more than you should.

Pushing will only cause injury.

Which Leg Press to buy

As you know we have launched our EXCLUSIVE fitness line and our Leg Press THE MAD KING is one of the best leg press ever made in Europe.

Revolutionary in style and concept is available at this address to be purchased.

THE MAD KING

The Leg Press that rewrites all the rules of fitness.

The materials that make up our The Mad King are of the highest quality. The 80mm steel profiles (the trademark of the Mighty line of KingsBox) make this exceptional training machine virtually indestructible.

The memory foam used for the seat, allows you to find each time a session as if it were the first day.

It is known that each person has a dominant side of the body, with which he is able to cope with a greater effort. Hence the idea of designing the Mad King in order to give the user the opportunity to perform simultaneously, but at the same time independently, the leg press exercise with one leg and the other.

Therefore, the muscles of a single leg can be completely isolated; this prevents the dominant leg from taking on most of the load, becoming even stronger and increasing the difference between the legs.

To buy our Leg Press THE MAD KING we invite you to visit this page

The post How to do the leg press | The step by step guide with images and videos appeared first on Kingsbox.

In this article you will find a lot of important information and many tips on how to learn how to do pull-ups.

Are we ready? Let’s start then!

Among the many principles of training, specificity and progressive overload are among the most important to learn a new exercise and improve performance.

Together, they contribute to specific adjustments to the demands imposed.

This means that the body will adapt positively to biomechanical and neurological stresses when applied in a specific and progressive way.

Focus on quality

The number of repetitions is secondary. Poor quality work will prevent you from getting the most out of your training and can lead to injury. If you are a beginner learn the gesture first and then advance with the volume.

Remember that : 20 pull-ups done badly are worth less than 1 pull-up done properly!

Frequency

Do more pull-ups during the day for 4-6 days a week if you have the chance.

If you perform a few pull-ups during the day rather than all in one session you can perform multiple pull-ups without reaching the breaking point. Dividing repetitions into smaller sessions will be more effective at properly promoting the adaptation of strength.

Volume

Aim for high volume during most workouts.

Too little volume may not provide enough stimulation. Keep track of the number of pull-ups. Vary the volume by doing more pull-ups in some days and less in others to optimize the results.

For example, if you are going to do 200 pull-ups in a week in 5 days, instead of doing 40 pull-ups x 5 days, you should instead do 40, 45, 30, 40, 45 pull-ups in 5 days.

So that the body can better adapt to the variable load.

Intensity

Aim for moderate intensity during most training sessions.

Because you sacrifice volume at higher intensities, you should limit your higher intensity workouts to one or two times a week.

Max sets are considered “high intensity” and should be run once a month or so to check progress.

Repetitions

Keep repetition patterns low to promote high volume achievement.

The highest set should usually be 1/4 of its maximum set (workout set). Do not go above 1/2 of your maximum when doing moderate intensity workouts.

You should strive to increase the number of repetitions in the training set over time to ensure that the intensity level remains adequate and to increase the overall maximum set.

Retrieval

The time between sets should be enough to make the next set. For most athletes, the time between sets within a training session should be ~10-20 seconds.

The time between the sets should be ~3 + minutes (within the same training session). The time between the sets should be ~1+ minutes (within the same training session).

Duration

Training sessions to learn or improve pull-ups typically last between 5 and 10 minutes (15-30 minutes per day), but may vary according to your needs to finish the targeted volume.

Rest

Rest if possible minimum 2 days a week.

Inadequate rest will hinder your body’s ability to repair and recover at an ideal rate and can even be counterproductive.

Listen to your body. Some people may not be able to tolerate the recommended volume. If your shoulders or elbows are too sore, you should rest, reduce the volume of training, reduce the frequency of training, reduce the days of training and/ or consult a doctor.

Necessary equipment

To perform pull-ups you need a pull-up bar or as they say in English a pull-up bar.

Pull-up bars are available in different shapes and sizes. In addition, the configuration can vary significantly. Therefore, we advise you to think carefully about where you will decide to mount it.

We have listed different types of bars for pull-ups with their pros and cons. All that remains is to find a pull-up bar that suits your needs.

Pull-up bar for wall mounting

Click on the image and go to the product.

A reliable chin-up bar is one of the most popular equipment in any home gym. You can attach it to the wall or ceiling as you like. The side brackets are made of 50mmX50mm steel, the bar has a diameter of 33 mm. The length of the bar is 116.5 cm, depth 90 cm and height 58 cm.

Installation is easy and should not take you more than 30 minutes. You will need a screwdriver, wall screws, hand drill and a meter.

You can perform a complete training with the sole use of this product. That’s why we offer a very low price, so we can make available to all fitness enthusiasts a great product also suitable for home use.

Folding bar for pull-ups

Click on the image and go to the product.

Being constantly looking for solutions to our customers’ problems is our specialty. That’s why we created the world’s first folding chin-up bar, ideal for all home gyms and small studios where there is not enough room for fixed structures.

We know that exercises like pull-ups, muscle-ups and the like require solid structures. That’s why we have produced a safe and space-saving training equipment: a folding chin-up bar.

This folding bar occupies only 25 cm when closed!

When the bar is positioned horizontally, its length is 100 cm, which allows you to perform all the exercises undisturbed.

Made entirely of steel, with a capacity of up to 500 kg, this pull-up bar is powder coated and therefore resistant to corrosive agents such as sweat, chalk, etc.. and can be mounted on the desired height.

Modular bar for traction units

Click on the image and go to the product.

Let’s face it – if we do not have enough space to install a structure in our gym, we must at least provide for a pull-up bar. Training on the floor, this tool is of fundamental importance: to the pull-ups we still add the push-ups, squats, some plank exercises and for the abs and we will soon have reached the desired intensity level.

You can find in the offer many bars for pull-ups, but this our bar offers more: and in fact compatible with all the accessories of the Royal line, which are usually fixed on the profiles of the rigs. You can then mount on the bar the cannonball grips, the multigrip bar and much more.

Pull-up bar in natural wood

Click on the image and go to the product.

If you are a fan of natural materials and even your gym reflects this love, now you can equip your rig with wooden chin-up bars.

They are slightly larger, which means that in addition to the back muscles, you will also strengthen your grip. They are suitable for both Royal and Mighty structures.

Angled Grip Bar

Click on the image and go to the product.

Did you know that even just doing pull-ups you can train different muscle groups?

We present a product, with which you can do it: Angled Grip Bar, which is mounted on the profiles of the steel structure (rig) or on the PU Bar Modular.

The work of the musculature will be different according to our grip. If we take into account the wide grip, you will train more the dorsal muscles, while with the tight grip the big work will be the biceps.

Fat Grip Bar

Click on the image and go to the product.

We have been selling barbells with the thickest diameter socket for some time now, so it seemed right to put on the market even a bar for thicker traction. A bar with a larger diameter leads to many advantages: from the best grip training, to an alternative muscle challenge.

Even experienced athletes will gain on muscle mass with this bar for pull ups.

The PU Fat Grip bar was born as an independent bar, so you can install it on existing structures, but clearly we can add it to your Mighty rack already in the design phase.

Quick fit pull up bar

Click on the image and go to the product.

You have spent a lot of time making plans for your gym, imagining the structure that will be part of it and the workouts that you will do. The height at which you mounted the chin-up bar seemed perfect, but now you have realized that many of your customers can not reach it. Or maybe you thought of introducing functional workouts for children.

In this case the Quick fit pull up bar and the right tool for you!

To mount it, simply use two pins (supplied free of charge) and fix it to the desired height. To disassemble it simply remove the two pins.

Ball for pull-ups

Click on the image and go to the product.

The Kingsbox Sphere Pull up is compatible with all constructions of the Royal Rig and Mighty Rigs series and is suitable for climbers, gymnasts and athletes. With this small tool your gym will get a new station to perform pull ups.

Face Mount bar for pull ups

Click on the image and go to the product.

The Pull up Bar is easy to install on all Mighty Series Rigs and can be set to the desired height. By mounting a Kingsbox chin-up bar on each side of your Rig, you get two additional pull-up positions.

Royal squat rack sx-15 II

Click on the image and go to the product.

The Royal Squat Rack SX-15 II. KingsBox is made of high quality steel profiles with measures 60 mm x 60 mm x 3 mm, which means that it can easily hold up to 450 kg and more.

We have also added a pull-up or muscle-up bar to the Rack. With this product you will have the possibility to train at 360 degrees.

You can also choose to add a rack bumper for rigs on each column and give it further stability by placing the bumpers on them.

Rotating Pull Up Bar

Click on the image and go to the product.

If you know the brand KingsBox you probably know that our team of engineers and constantly looking for innovative ideas for our functional equipment.

The rotating Pull Up Bar is one of these ideas. It can be mounted on any KingsBox Mighty Rig or Rack and allows you to simulate climbing on the Monkey Bar Rig, making the most of the space available.

Triangle Pull Up Bar

Click on the image and go to the product.

The KingsBox Triangle Bar is entirely designed and built in Europe and is compatible with all the structures of the Rigs line.

It can therefore replace any Pull-up bar, in fact it is available in standard sizes from 1100 mm and 1700 mm. With this article you will no longer have to think about adjusting the pull-up bars to the right height for the athlete who will go on it to train as the bar will already offer you the possibility of training on two different heights.

In addition, with this article you will have the opportunity to train with pull-ups even when the barbell is resting on the structure.

Click on the image and go to the product.

Our new bar is very practical, it can be used to carry out traction with a wide or narrow grip and chin ups. And compatible with all our Mighty structures. Between individual sockets the distance is 166 mm.

Conclusion

Thanks to our wonderful guide on how to do pull-ups you will learn correctly and quickly all the possible transitions to carry out this wonderful exercise!

The post The professional guide on how to learn how to do pull-ups correctly appeared first on Kingsbox.

The rise of functional fitness seems to be unstoppable. For years now, the trend has been growing and is continuing.

What is functional training?

The exercises of functional training mimic daily motions, like walking or squatting to pick up something heavy.

These functional training movements strengthen the musculoskeletal system and prevent injuries.

For most people, the practical application of functional training is to make daily activities easier. Yes, we are not talking about super performance but of simple improvements to the state of our health, in relation to everyday life.

Origin of functional training.

This training method originated as a form of rehabilitation technique and its approach was used by physiotherapists to heal or help their patients with movement disorders caused by accidents or illness.

The exercises were chosen precisely to mimic the same patterns of movement that patients were used to in their daily lives. Supporting them in returning to their daily activities after an injury or surgery.

What are functional training exercises?

A functional training session usually consists of a compound of exercises.

Its purpose is to work multiple muscle groups and two or more joints simultaneously. These exercises mimic the patterns of daily movement.

Most functional fitness movements are multi-joint. This means moving back and forth from side to side and incorporating rotating movements.

Functional training challenges strength, balance, agility, range of motion and the use of core muscles.

“Pure” functional training does not usually use isotonic machines but only body weight and free weights.

Why is it effective?

Training multiple muscle groups simultaneously will allow you to create concrete protection against injuries.

When you train with this method you are helping your body to function better as an extraordinarily synchronized machine.

Both your mind and your muscles will learn how to recruit more muscle groups to complete an endurance task. Therefore, you will avoid stress injuries that usually occur using singular groups.

Practical example

Many injuries to the lower back occur when trying to lift something very heavy by recruiting only one muscle group.

If it is done incorrectly, bending instead of squatting could end up hurting you.

But by using your glutes and legs and keeping your back straight and your chest forward you will be able to lift anything without incurring in injuries.

The skills

Moving your body to use multiple muscle groups simultaneously requires a certain level of coordination, concentration and core strength.

Building the strength and stability of the core is another vital part of compound movements. Functional training also gives excellent kinesthetic awareness while teaching you how to move safely.

All these skills are quite important in the gym but have their maximum expression in everyday life.

Because they are allowing us to move with determination and security.

And, especially, these skills are helping us to stay strong and safe from daily injuries.

Functional training equipment

Basically, functional training uses  free weights or equipment with which to perform exercises, in addition to body weight.

Here is a list of functional training equipment:

• Kettlebbells
• Dumbbells
• Barbells with bumpers
• Clubbells
• jumprope
• Bars for tractions
• Rig
• Medicine balls
• Slam balls

Buy here your functional fitness equipment

Read more

If you want to know the types of exercises and training routines from levels beginner to expert, we invite you to visit our section of the blog dedicated to training where you will find many tips and functional training guides.

The post Functional training | The professional guide appeared first on Kingsbox.

The Ring Muscle-Ups are considered one of the most difficult ring exercises to learn, but we disagree. We are sure that thanks to our guide you will be able to learn very quickly this Olympic gymnastics movement.

But first of all a little clarity about this spectacular movement.

What are Ring Muscle-Ups

The Ring Muscle-Ups are an advanced exercise of Olympic gymnastics, which exploits as resistance the body weight and are performed with rings< in wood or plastic.

The exercise consists of three parts:

1. 1. An early stage called ring pull-up.
   2. A central phase called muscle-up transition.
   3. And a final phase called ring dip.

</ol
The Ring Muscle-Ups are a challenging exercise that can help you build very quickly the explosive strength of your triceps, your biceps, your sidewalls and your core.

Before you get to realize your first Ring Muscle-Ups it is important to consider several practice exercises that allow you to build the final movement.

The ones we recommend in order are:

1. 1. 1. Strict ring dips
      2. Strict pull-ups
      3. Bar muscle-ups

</ol
By performing these 3 preparatory movements, you will be optimally prepared to perform your first Ring Muscle-Ups.

How to run Ring Muscle-Ups

After practicing the movements described above, it’s time to start trying your first Ring Muscle-Ups.

Here is the step by step transition to run your Ring Muscle-Ups.
1. After standing under the rig, jump to grab the rings with a false grip, keeping your body weight perpendicular to your heels.

2. The arms and legs remain perpendicular and tense while the elbows are slightly bent.

3. Squeeze the buttocks and quadriceps and activate the core.

4. Rotate shoulders outwards to activate the lateral muscles. The shoulder blades should be rotated upwards from the spine. The chin should remain hidden throughout the movement as if you were holding an egg under your chin.

5. Start the upward movement by quickly pulling down on the rings using the arms. The pull should be fast and strong.

6. Allow the unlocked legs to help you swing forward while you dip on the rings.

7. Osccillate slightly backwards as the upper body travels towards the rings.

8. Keep your elbows close to your body and keep pulling until your chest is in a raised position to the rings.

9. Once your chest is higher than the rings, move your chest forward and quickly push your upper body upwards by straightening your elbows as if you were pretending to dive. The arms should be fully extended to create a strong and stable position.

10. Start the dip movement downwards by bending the elbows to lower the chest towards the rings. Shoulders should be slightly in front of the bar.

11. Allow the legs to travel forward, and once the chest reaches the level of the hand, rotate the upper body back and down to the starting position.

12. Repeat for the desired number of repetitions.

That’s it! You’ve managed to make your first Ring Muscle-Ups! Accomplishments!

Advantages of Ring Muscle-Ups

There are several really important benefits for your body if you decide to learn Ring Muscle-Ups

1. Ring Muscle-Ups will help you build your body’s superior strength quickly.

2. The Ring Muscle-Ups are a powerful workout for the dorsal, biceps, triceps, trapeze, and pectoral muscles.

3. Ring muscle-ups can help improve shoulder mobility.

Healthy joints and strong shoulders can help you perform many daily tasks and improve your athletic performance.

4. Muscle-Ups Ring can help to develop grip strength.

Ring Muscle-Ups progressions require different grip positions, including a neutral grip and a false grip.

Practicing these grip techniques can help you hone grip mechanics, and facilitate muscle building of your hands, wrists and forearms.

How to train safely and avoid injuries

If you suffer or have suffered from a health condition that prevents certain movements, it is good to consult your doctor before starting such a demanding exercise program as that of Olympic gymnastics.

Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program like this, but you may need to modify each exercise to achieve optimal results according to your individual needs.

Always select a weight that allows you to have full control of your body during all the movement.

When performing any exercise, pay close attention to your body and stop immediately if you feel pain or discomfort.

In order to really build a path that improves strength, always incorporate a proper warm-up, never skip the rest phase, and cure nutrition .

The results will ultimately depend on your ability to properly recover from your workouts.

Rest for 24-48 hours before training the same muscle groups to allow sufficient recovery.

Equipment for Ring Muscle-Ups

What we need is essentially a pair of wooden or plastic gym rings and straps. We also need a high support to hang them on.

Here is everything you need to build your training station.

Wooden gym rings

Until a few years ago, wooden rings could be seen almost exclusively at the Olympics, but thanks to cross training and calisthenics, they are becoming more common in gyms and home gyms.

Training with rings increases strength and increases muscle mass without putting pressure on the joints.

The rings are made of laminated Baltic birch. The package also includes polyester straps, with a load capacity of 1.5 tons, which guarantee maximum safety during any operation.

The straps are equipped with a velcro part, on which is attached the excess part of them
Buy them here

Durable plastic gym rings

The KingsBox Black Gymnastics Rings are made of durable plastic and have a steel core inside. They are designed to fit both the man’s grip as well as the women’s. The long polyester straps withstand all weather conditions and hold up to 1.5 tons of weight which gives you the opportunity to safely perform all kinds of exercises.

With this product you will add instability to all movements, which will make your workout much more effective as your body will be forced to activate multiple muscle groups simultaneously. With this product you will have the possibility of a complete training, with a minimum expense!
Buy them here

KingsBox Ring Hanger

The KingsBox Ring Hanger was produced with the aim of offering all sports enthusiasts a solution to hang the rings or climbing rope in the gym or comfortably at home.
Buy it here

Royal Branch Wall Bracket

Royal Branch Wall Bracket is the simplest and safest solution to hang the rings or rope, even when you do not have a rig. It was designed for quick and easy installation.

This product, entirely made of steel, gives you the opportunity to introduce in your workouts new exercises, hanging the most desired accessories, safely and reliably, so in the gym as well as at home. In addition to the climbing rope and the rings, you can also hang the punching bag, expanding your training!
buy it here

Outdoor rigs

Ovviamente se non ne siete in possesso vi invitiamo ad acquistare uno dei nostri meravigliosi RIG Outdoors. Cliccate sull’immagine e scoprite la nostra infinita gamma di products dedicated to outdoor training.

Conclusion

Here we are at the end of our wonderful guide on how to learn Ring Muscle-Ups. As you have seen, the necessary equipment is also very cheap. You have no more excuses. You just have to start now!

The post How to Perform Muscle-Ups Ring Perfectly | The Guide appeared first on Kingsbox.

If you missed our beginner routine please read our article on Functional workouts | Beginner routine with exercises and also the article on Intermediate routine for functional workouts with the excercices explained.

Advanced routine of functional workouts

If you have successfully completed your intermediate training routine it is time to move on to advanced routine exercises with equipment.

The last step towards mastering the movements, to be able to train independently and efficiently.

For this series of exercises we will need some training equipment such as gym dumbells and a barbell with weights.

Also remember to perform for each exercise 3 series x 10-12 reps until you feel the muscles really working. The last reps of the set should be challenging, but you should still be able to complete them with a good technique.

Romanian detachment to one leg

Challenge your barbell and strength by performing the break on one leg.

Muscles affected:

1. Quads
2. Back muscles of the thigh
3. glutes

How to perform the exercise:

• Hold a handlebar in each hand, placing them in front of your thighs.
• Put your weight in your right leg and start to hinge at the waist.
• Let your left leg move up and back and your arms hang.
• Keep your right knee soft, your back straight, and your eyes forward, making sure your hips stay perpendicular to the ground.
• When the left leg reaches parallel to the ground, go back to the beginning pose and repeat.

Type of equipment needed:

For this type of exercise we need bumpers and Olympic barbells or a hex dumbbells or dumbbell

Front squat

The front squats can be completed with a barbell or a pair of dumbbells, whatever you have available. Move the load to the front of your body and challenge your core and legs in new, fun ways.

Muscles affected:

1. Quadriceps
2. glutes
3. Abdominal muscles

How to perform the exercise:

• Safely load the weight on the front side.
• Place the barbell on the front of your shoulders or place one side of each handlebar on the front of your shoulders.
• Push your elbows upwards, regardless of your equipment.
• Start squatting, starting the movement in your hips and bending your knees.
• To resist falling forward keep your chest up and your knees out.
• Push back through your heels to repeat.

Type of equipment needed:

For this type of exercise we need bumpers and Olympic barbells or a hex dumbbells or dumbbells

Long reverse with rotation

Adding a spin to the lounges will challenge your barbell and really make all your muscles burn, thus working very intensively.

Muscles affected:

1. glutes
2. Quads
3. Back muscles of the thigh
4. Abs
5. Deltoids
6. Pectoral

How to perform the exercise:

1. Hold a handlebar on each end at chest height.
2. Step back with your right foot.
3. When you are in the lunge position, extend your arms and rotate your torso over your left side.
4. Start to stand up, bending your arms to bring the handlebar back to the chest.
5. Repeat on the other leg.

Type of equipment needed:

For this type of exercise we need a hex dumbbells or dumbbells

Renegade row with dumbbells

Muscles affected:

1. Abs
2. Rhomboids
3. Biceps
4. Quadriceps

How to perform the exercise:

• Place yourself in the plank position with each of your hands on a handlebar.
• Your body should form a straight line from your head to your toes.
• Keeping your core strong, row with your right arm, bending your elbow and pulling it to the sky.
• Stop before you start to open and make sure your hips stay perpendicular to the ground throughout the movement.
• Return the handlebar to the ground and repeat with your left arm.

Type of equipment needed:

For this type of exercise we need a hex dumbbells or dumbbells

Burpee Box Jump

Functional strength routines can also incorporate a cardio element. Working on power is as important as strength, especially for advanced athletes.

Muscles affected:

1. Glutes
2. Quads
3. Back muscles of the thigh
4. Pectoral
5. Deltoids

How to perform the exercise:

• Do a burpee
• Immediately after standing up, jump on the plyometric box and land on the other side
• Do another burpee
• Repeat 10/12 times

Type of equipment needed:

For this type of exercise we need a plyometric box

Conclusions

This concludes our third and final functional training guide, in this advanced version we learned to perform some advanced training exercises.

As you could see, with very few tools you can complete an advanced training.

We know that the next step would be a home gym so we created new and improved sets at really competitive prices.

We suggest you to visit the section dedicated to home gyms where you can find great solutions to start immediately training like a  professional  without spending a fortune.

See you soon!

The post Functional training | Advanced routine with exercises appeared first on Kingsbox.

Very well! If you have successfully completed your beginner training routine it is time to move on to intermediate routine exercises with equipment.

For this set of exercises we will need some training tools like the ones listed here. Once again, the advice of our coaches is to aim for 3 sets of each exercise trying to go for 10/12 reps.

The last repetitions of the set should be challenging, but you should still be able to complete them with a good technique: you can adjust your weights if you must.

Alternate shoulder press

This exercise will give you huge benefits, strenght development in training will allow you to use your progress in everyday life. We have always used the movement of lifting things, think about putting away heavy boxes in the upper shelves of the closet.

Well, the muscles affected are the ones we will train with this exercise, allowing us to develop the muscles functional to the activity we do every day in real life.

Muscles affected:

1. glutes
2. quads
3. abs
4. deltoids
5. triceps

How to perform the exercise:

• Grab a handlebar in each hand and bring it to shoulder height.
• Step forward with your right foot, pushing through the heel and push the dumbbells over your head until your arms are fully extended.
• Return the dumbbells to shoulder height and step back.
• Repeat for 10/12 times

Type of equipment needed:

For this type of exercise we need a Hex dumbbell or dumbbells here is where to buy them.

Deadlift

One of the best strength training exercises. The detachment from the ground makes the muscles of the entire back work very intensively and offers important benefits for strength. The results will improve your everyday life. Some examples?

Lifting your child off the ground, raising a water crate or shopping bags. Thanks to this exercise we  improve the strength of the back muscles, thus enjoying enormous benefits.

Muscles affected:

1. rhomboids
2. spinal erector
3. quads ricipide
4. glutes
5. hind leg muscles
6. abs

How to perform the exercise:

• Place a barbell or dumbbells on the ground in front of you and place your feet shoulder-width apart.
• Keeping your back straight, bend your knees slightly and hold the barbell or dumbells.
• Try to keep your eyes fixed forward.
• Rotate your shoulders down and back, inhale and straighten your legs.
• Lift the barbell or dumbells off the ground.
• When the legs are straight and you have lifted the weight, move backwards and bring the weight back into position.

Type of equipment needed:

For this type of exercise we need bumpers and Olympic barbells or a Hex dumbbells or dumbbells

Goblet Squat

In case you have back problems and you don’t want to load the back too much, we recommend that you try this exercise. The goblet squat is very effective and aims to effectively train the quadrs and glutes without the additional tension of the weight during the ground squat.

This way you will get all the benefits of leg strength without involving the muscles of the lower back.

Muscles affected:

1. quad recycle
2. glutes
3. abs

How to perform the exercise:

• Hold a Kettlebell vertically with both hands at the top of the weight.
• Place the handlebar against your chest and keep it in contact with your body throughout the movement.
• Stand with your feet slightly wider than the width of your shoulders and your toes slightly facing out.
• Breathe in and start squatting, sitting back on your hips, bending your knees and keeping your core tight.
• Let your elbows move between your knees, stopping you when your thighs are parallel to the ground.
• Push up through your heels to the starting position.

Type of equipment needed:

For this type of exercise we need a kettlebell or dumbbells

Dumbbell Row with single leg

Muscles affected:

1. abs
2. lateral quadriceps
3. biceps

How to perform the exercise:

• Hold a handlebar in each hand with the palms of your hands facing your body.
• Lean slightly forward at the waist and raise one leg behind you, letting your arms dangle.
• Keeping your barbell, pull your elbows up and back and tighten your shoulder blades when you reach the top.
• Release your arms to begin.

Type of equipment needed:

For this type of exercise we need a Hex dumbbells or dumbbell

Dumbbell Woodchop

Improving your fitness by increasing your overall strength is the foundation of functional training and the woodchop dumbbell is one of the best exercises to improve your own strength. Moving things with the help of the core is crucial to not get injuries to the muscle chain. Here is one of the best core training exercises.

Muscles affected:

1. deltoid
2. abs

How to perform the exercise:

• Hold a handlebar at each end on the right side of your body.
• Crouch slightly, turning your trunk to the right.
• Start standing up and, with your arms stretched out, bring your handlebars up and through your body by rotating your torso.
• Allow your right foot to rotate as you go. The handlebar should end up over your left shoulder.
• Turn your torso back and return the handlebar to the starting position.

Type of equipment needed:

For this type of exercise we need a Hex dumbbells or dumbbells

Conclusion

That concludes our second functional training guide, in this intermediate version we learned to do some essential exercises with basic equipment. As you have seen, even with a very low budget, we can start training effectively.

But if you want to go to the next level and start thinking about a real home gym, we suggest you visit the section dedicated to home gyms where you can find many solutions to immediately start training in a professional way.

Come back soon on our blog because the third and last part of our functional training guide is coming soon. We will discover many advanced routine exercises.

The post Functional workouts | Intermediate routine with exercises appeared first on Kingsbox.

By doing daily life movements, such as squatting or carrying heavy objects, functional workouts can help increase quality of life and reduce the risk of injury.

Functional Workouts VS Non-functional Workouts

Let’s make an example : With bodybuilding, we often focus on training only one muscle group.

For example, a biceps curl targets the biceps, but a biceps curl plus a combination of reverse lunges moves the whole body, thus improving stability and strength at the same time.

Each exercise has the potential to be functional in some way, but multimuscular and multiarticular movements provide the maximum result for the effort.

How to maximize functional workouts

Thanks to our trainers we decided to create this super guide on functional workouts, so that you can safely train using every moment of your day.

Beginner’s routine

Our team of coaches has created this training routine for beginners, if that’s you, start here with these simple floor sessions.

With exercises like squats and push-ups, you will focus on some fundamentals that will help you maintain your functional strength.

Work through this circuit of 5 exercises, completing 3 sets of 12 reps before moving on to the next. Rest for 30 to 60 seconds between each set and 1 to 2 minutes between each exercise.

Glute bridge

The chain of muscles in the back of your body is full of powerful muscles that are essential for daily movement. The Glute bridge is a good excercise to strengthen them.

Muscles affected:

1. glutes
2. hind leg muscles
3. abs

How to perform the exercise:

• Lie on your back with your knees bent and your feet on the floor.
• Place your arms at your sides with your palms on the floor.
• Inhale and start lifting your hips to the ceiling, pushing through the soles of your feet and engaging your core, glutes, and back thigh muscles.
• Stop at the top, then slowly return to the beginning.

Squat

From sitting in a chair to shopping, you squat all day without even realizing it.

Adding squats to your workout routine will help you maintain your functional strength.

Muscles affected:

1. quads
2. hind leg muscles
3. glutes
4. abs

How to perform the exercise:

• Stand with your feet shoulder-width apart, leaving your arms straight at your sides.
• Tighten your core and start pushing your hips back, bending your knees as if you were sitting in a chair.
• Make sure your knees don’t give out and your chest stays open. Take a break when your thighs are parallel to the floor.
• Push up all the way up to the starting position.

Push-ups

One of the fundamental whole body exercises that you need to know how to perform, push-ups are the key to upper body strength.

Muscles affected:

1. pectoral
2. front deltoids
3. triceps

How to perform the exercise:

• Place yourself in a high plank position with your hands slightly wider than your shoulders.
• Your body should form a straight line from head to toe and your gaze should be slightly forward.
• Rotate your shoulders down and back.
• Bend your elbows and lower yourself, keeping them at a 45-degree angle until your chest touches the ground.
• Push back to start again, making sure your lower back stays straight.

Lateral lunge

We always move back and forth in everyday life: walking, climbing stairs, stretching to grab something in front of us.

Lateral movements are not so common, but it is still an important element of any functional fitness routine.

Muscles affected:

1. glutes
2. quads
3. hip adductors

How to perform the exercise:

• Start standing with your feet together and your arms at your sides.
• Take a large step to the side with your right foot, bending your knee and returning to sit on your hip as you proceed. Keep your left leg straight and your chest up for all the movement.
• Push up with your right foot and go back to the beginning.
• Repeat the same steps on the other side.

Plank

A plank works on the whole body, but focuses much of its attention on the core. A strong core is an integral part of a healthy daily life.

Muscles affected:

1. deltoid
2. pectorals
3. spinal erector
4. rhomboid
5. anterior dentate muscle
6. quads
7. abs

How to perform the exercise:

• Place yourself in a plank position on your forearms and toes.
• Rotate your shoulders down and back, make sure your hips are not bent or drooping.
• Your body should form a straight line from head to heels.
• Breathe, hold on from 30 seconds to a minute. Repeat 2 to 3 times.

Conclusion

Maintaining your functional strength is vital. With this first article we wanted to show you that starting to move is possible even without equipment. Now that you have mastered your functional workout routine you are ready to train with new exercises, this time with some equipment to take your workout to the next level.

Do not miss the next article where we show you our intermediate routine to train at home with little equipment such as kettlebells, dumbbells and much more.

The post Functional workouts | Beginner routine with exercises appeared first on Kingsbox.

Certainly if you are a sportsman many times. If instead you are sedentary person and have begun to look for a new way to train perhaps it is appropriate to read this article very carefully where we have tried to explain clearly what the Functional Training is.

What is functional training

Functional Training is a training routine that every single person in the world should embrace, especially for those less trained.

Yes, we’re not kidding, everyone should have at least one Functional session in their workout routine.

Functional training has a very specific purpose:

Function is part of the purpose and this is the focus of this training method. Functional training is a “goal” training method that focuses on movement patterns that have a final intention.

Improving the way you move

It may sounds crazy, but it’s true. The whole world needs to move better, to learn the basic motor patterns of its body, to lead a better life.

The purpose tends to improve daily activities, such as walking, crouching to collect something heavy, pushing a revolving door or sitting on a chair but also to prepare to compete in a sport.

Functional training simply strengthens the muscle groups that we use during the simple movements that we perform every day, improving the way we move.

For most people, the practical application of functional training is to make daily activities easier to perform. That’s the secret of this magical discipline.

More and more often, we see the classic weight gyms, add in their educational offer of Functional Fitness courses, which help people to become stronger in their daily movement patterns.

Engine schemes

A functional training usually consists of a series of exercises composed as squats, lunges and detachments from the ground.

The compound exercises require more than one muscle group to work together.

For this reason, they generally imitate everyday movement patterns, movements such as pulling, pushing, crouching.

Think about it for a moment: how often you squatted to lift something, a water box, a parcel, a young child?

We are sure the answer is : Almost never! Do you know why? Because you do not know the movement patterns.

Such patterns of movement are often the subject to studies of universities, personal trainers, athletes and physiotherapists. But thanks to the renewed popularity of this method of training, learning such schemes no longer solves a problem..

Equipment for Functional Training

Functional exercises require free weights, not machines.

The classic isotonic gym machines require specific and schematic movements. Such movements obviously do not mimic the way your body moves.

For example, think of the leg press. In real life you’ll never only use quadriceps, but also your glutes, the hind thigh muscles and the core.

Doing a functional movement like squat is much more efficient from the point of view of strength training and allows you to train a whole bunch of muscles together without problems, since they never operate alone.

This does not mean that isolation exercises have no purpose, think of professional bodybuilders, or people who for example have suffered an injury and need to regain strength and volume for a single muscle group.

The workouts of most people, who are training to be fit and improve their overall health, should mainly consist of compound and functional movements, with isolation exercises seasoned as needed to deal with a weakness or improve stability in a certain joint such as shoulders for example.

Functional training improves the body’s ability to work efficiently as a single unit.

Exercising more muscle groups at the same time, help the body to function better as a whole:  you are training it to be a system and not just individual parts that function independently.

Ultimately both mind and muscles will learn how to recruit multiple muscle groups to accomplish a job instead of relying on only one. Ultimately the engagement of multiple muscle groups will avoid strain and injuries that occur using only one muscle group.

Practical examples

Lift a heavy suitcase.

If you do it incorrectly and you bend instead of squatting while performing a real detachment from the ground, you will stress out unnecessarily the muscles of the lower back .

But if you learned the motor patterns of functional movements, during your training sessions, you will lift that heavy suitcase properly using your entire body.

Moving your body so that you recruit multiple muscle groups simultaneously requires a certain level of coordination, concentration and core strength (which is why compound movements are so good at building core strength and stability).

Know your own body

Functional training provides excellent kinesthetic awareness (awareness of how your body moves) and teaches you how to move safely.

All these skills are quite important in everyday life and especially in the gym, in fact they allow you to move decisively and safely and help you to stay robust, strong and secure.

Functional movements

What makes an exercise functional varies slightly for each of us and for our fitness level and our goals, but fitness professionals agree that everyone should work on a handful of basic movement patterns. (As always, it’s a good idea to talk to your doctor before starting a new exercise program if you’re not sure it’s safe for you).

Below are some exercises that will allow you to start working on these schemes. They can only be performed with your own body weight or with a variety of free weights such as haltèress, kettlebells, medicine balls and more.

1. Farmer’s Walk
2. Push-Up
3. Pull-Up
4. Kettlebell Snatch
5. Squat
6. Thruster
7. Turkish Get-Up

And so much more.

Conclusion

Functional Training is one of the most interesting modern training methods worth exploring. We hope that our article has helped you to understand a little more.

The post Functional Training from A to Z all you need to know appeared first on Kingsbox.