Subtitles and Transcript
Last week we asked the question: How to make sure that our workout targets all the major muscle groups in our body? The answer is: by incorporating functional training exercises. Welcome to Kaa-Yaa, we believe that when it comes to fitness, there is a lot of information out. Most of it is quite unorganized. It is the aim of this channel to organize it and present it in the form of video lessons. Subscribe to our channel to get a video lesson every Sunday.
In last week’s video we emphasized that a great workout must target all the major muscle groups in our body. We then ended the video with the question: How do we make sure that in a certain program we are targeting all of our major muscle groups? Most popular approach followed is to categorize different exercises based on the muscles they target and then select a few for each muscle group. There are a number of ways proposed to divide our body’s major muscle groups;
we propose to divide them into
3. Arms (Biceps and Triceps)
5. Upper back
6. Lower back and glutes
7. Legs (Quads, hamstrings and calves)
For someone who does not have a degree in exercise science it will be quite difficult to precisely know which exercise targets which muscle group. To complicate things further, many exercises, as we will learn later, target multiple muscle groups and to varied degrees.
Therefore this approach of splitting workout by muscle groups and making sure we target each muscle group is too cumbersome for most of us. A simpler and better approach is to design workout around functional training exercises. Functional training involves performing exercises based on the basic functional movements that our human body needs to perform to carry out daily activities.
Imagine the old times before prehistory, when we did not have machines. Humans at that time had strong athletic bodies, just because we used to use our bodies to carry out our daily chores. Nature has designed our body to be athletic and function smoothly in order to perform tasks necessary for survival. It is the unnatural routines of modern life such as sitting all day in front of a computer, which cause muscle weakness and poor posture. On performing functional training exercises, our body will automatically become athletic.
There are eight functional movements that we recommend one should include in their workout, these are
1. Vertical Pushing
2. Vertical Pulling
3. Horizontal Pushing
4. Horizontal Pulling
6. Bending pull (To pick an object from the ground)
7. Bending push (Slamming an object into the ground)
If we ensure that we are including all of these 8 functional movements in our workout then our workout program is going to be well balanced. We then do not have to worry if we missed any muscle group in our workout. Knowing functional movements is all the information you need to create a balanced workout, however for those curious types who are interested in learning which movement affects which body part,
here are the details:
Pushing vertical targets shoulders and arms
Pushing horizontal targets chest and arms
Pulling Vertical targets Upper back and arms
Pulling Horizontal targets Mid Back and Arms
Squatting targets quads and calves
Bending to pull targets glutes, hamstring and calves
Bending to push targets the abdomen
Twisting targets obliques in the abdomen.
As you can see by performing all of these movements one can target all major muscle groups in their body.
Lately there has been a lot of buzz around training the core. As you would have noticed, we did not talk about the core here. Many of us associate the core with our abdominals, however that is far from true. Core is not a muscle group as many of us think. Thinking in terms of muscles groups then core will pretty much constitute all the muscles of our body barring our arms and legs. To really understand core, you must understand that for human body, arms and legs are the primary movers for moving any object,
while all the force needed to move these objects comes from our core. So when we say we want to strengthen our core, it means that we are optimizing the force we can generate through our body and at the same time making our whole body robust to withstand heavy stresses it experiences during that process. Since the exercises we will do are all functional training exercises, they will highly tax our core and in the process make it strong. No separate exercises will be needed for building a strong core.
To summarize, creating a workout based on the basic functional movements of our body is far simpler than splitting workout based on muscle groups and will provide better overall results. This concludes our video, for next week, we will go over some of the best exercises associated with each of these basic functional movements. Including some variation of these exercises is a must if you are really serious about becoming strong and athletic. Thank you for watching this video.
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