1, to understand the special needs of individuals. Before functional training, it is necessary to have a comprehensive understanding of one's physical condition, health condition, work and living habits. Because different individuals have different needs and difficulties, they need to make corresponding training plans according to their special needs.

2. Make a training plan. According to the individual's special needs, make a detailed training plan suitable for your own situation and ability. The plan should include the time, intensity, frequency and duration of each training.

3. Start training slowly. In the initial stage of training, it is necessary to gradually increase the training intensity. After the individual gradually adapts to the training, the training volume and intensity are gradually increased.

4. Prevent injuries. After the training, proper stretching training should be carried out to avoid muscle or joint injury caused by physical exhaustion after training. We should also pay attention to moderation during training to avoid forcing the body to react.

Introduction to functional training:

1, functional training is a variety of training, it can meet many purposes of the crowd, or around muscle gain, all sports are inseparable from happy lung function.

2. Muscle building also has no good cardiopulmonary function. It is also futile to exercise muscles, because resistance training will produce some waste, which is often called lactic acid, but this lactic acid is washed away through our blood. If there is enough oxygen intake during resistance training, the exercise effect will be greatly improved.

3. The foundation of exercise is very important. People who are new to fitness can start with the most basic training. First of all, they can train by hand and slowly use some small devices in functional training. After all, training is not a short time, but a long-term process, and laying a good foundation for sports will go further and further.