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Chances are when it comes to你的健身程序，你有那个 - 一个例行。你可能是一样的练习即使你在一周内混合它们也是如此。您可能熟悉某些练习，但这并不一定意味着您从做它们做出最好的结果。另外，只是因为一定exercise is popular with other gym goers (or on TikTok)doesn’t mean it’s beneficial or efficient.
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The 10 Best Functional Exercises for a Full-Body Workout
思考较少的腿压机，开销机和仰卧起坐，更体重和核心练习。这里是你不这样做的练习个人培训师真的希望你在做。
摩根陶器，个人教练Onyx
熊爬行
“Bear crawls are excellent full body exercises that focus on building core strength and shoulder strength and stability. No equipment is needed so you can perform the exercise anywhere,” Dowd tells SheKnows. “People aren’t doing bear crawls because it requires a level of coordination and can be mentally challenging. It doesn’t seem like a challenging exercise at first glance, but proper form will work the entire body and increase the heart rate.”
Start on the ground with your hands underneath your shoulders and knees directly underneath your hips. Slowly lift your knees off the ground so you are hovering about six inches from the floor.
然后，随着前进的一步，同时抬起右手和左脚。
重复相对的臂，对面的腿部，用于指定的代表量
Turkish Get Ups
“该运动提高了肩稳定性，髋部迁移率和总体强度。人们没有做土耳其人起床，因为他们是学习的复杂运动，如果错误地执行，可能是危险的。他们需要大量的焦点，我们被迫减速。“
在右手的重量开始平板平板。直接按下重量，所以你的手从你的手到肩膀。在地上弯曲右膝盖和右脚。保持左腿伸直。
一边关注你的注意the dumbbell
和臂直，慢慢地滚到你的左肘，然后把自己压到你的左手。
推穿左掌上脚，抬起臀部。同时抬起并旋转臀部，因为你将左脚通过右脚左手左手伸出脚，直到你在前面的右腿上最终结束了半跪姿。
Drive through the front foot as you end up in a standing position with your right arm still locked out overhead.
跟随the same pattern as you make your way back down to the starting position. Repeat other side.
单腿硬拉
“Lower body exercise that activates the glutes and hamstrings with less weight than traditional deadlift and therefore less risk of injury. Single leg training also reduces muscle imbalances which reduces the risk of injury. Improves balance, ankle stability and posterior chain strength. These aren’t popular because single leg deadlifts require a certain level of coordination and many people do not understand the benefits of unilateral training.”
在膝盖和哑铃上轻轻弯曲，开始站立位置。
同时开始将哑铃滑动右腿，因为左腿升降机直到从头到右抬到后脚下，哑铃高度。
开车穿过右脚回到站立。重复另一边。
Pallof Press
“One of the best anti-rotational core exercises. It builds core muscles that are meant to protect our spine, therefore reducing the risk for back injury. Great core exercise alternative for any健康level. They seem simple at first glance and aren’t as “sexy” as traditional core exercises.”
Start in a standing position, feet shoulder width apart, with a slight bend in your knees and a cable machine to your side.
Grab the handle of the cable machine and hold it tight to your chest.
在将胸部和臀部保持在前面的同时，请直接在您面前按下手柄，然后将其返回胸部。重复另一边。
Chris Acuna, NASM, CPT and trainer at隆隆声拳击in NYC
Acuna wishes you were doing more planks, rows, and deadlifts. “The benefits of planks, rows and deadlifts are huge. I can’t tell you how many times I hear people with back pain or pains on one side of their back. Most times, it stems from imbalances or weaknesses in the muscles of the back. You strengthen the back, you can alleviate muscle-based pain in the back. It’s also key for your balance and posture.”
行和硬拉公司
Acuna recommends these exercises for a few reasons: They’re compound, so they work multiple muscles at once saving you some time and strengthening your body.
“Rows and deadlifts target the backside of your body, which for obvious reasons gets neglected since they are less glamorous and kind of forgotten in a digital age of flashy TikTok workouts, but they’re age-old staples for a reason.”
Row
使用水平加权电缆机的行，从膝盖稍微弯下腰，所以你的背部没有弯曲，但你仍然可以到达电缆。保持腹肌紧靠直接 - 拉回手臂的手柄移动躯干。
僵持
要开始，稍微弯曲膝盖，同时保持脚臀部距离。在臀部向前铰接，同时保持肩膀向后偏离耳朵。提升时，当你拉直膝盖时，将你的体重推动你的脚跟，暂停在顶部并挤压你的臀部。确保你永远不会像止血一样绕过背部是非常重要的。
木板
“我相信这不是一个秘密运动 - 但是木板在某种程度上与你的核心吸引了很多其他AB练习。他们对你的核心张力，而不是屈服于它们成长。保持你稳定的平衡也招募了我们不考虑的小小的肌肉，从而让你更强大！“
For a standard plank, place your forearms on the floor so that your arms are parallel to your body and aligned below the shoulders. You can either place your palms flat to the ground or clasp your hands together — whatever is more comfortable.
Before you go check out our favorite at-home gym accessories that won’t break the bank:
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