Why should you borrow workout wrestlers BJJ
Sport And Fitness / / December 19, 2019
What is a Brazilian Jiu-Jitsu
Brazilian Jiu-Jitsu (BJJ) - a martial art, which appeared at the beginning of the XX century and is now rapidly gaining popularity especially among beginners in the world of martial arts, and among experienced fighters. Most of the fight takes place on the ground, the main weapon BJJ fighter - throws, suffocating and painful methods.
What is the training of BJJ
In fact, this high-intensity interval training, which is followed by consolidation dzhitsera skills in "combat" conditions (sparring).
Often, even the first part of training becomes an ordeal for a beginner: it includes a variety of "Animal" movement exercises to practice the outputs on pain and avoiding them, running, yoga and a variety of elements options push-ups.
BJJ fighter workout
Warm-up is constructed in accordance with the needs of the fighter on the mat by heating up the muscles, stretches the joints, giving the body a static load. Yoga elements in warm-up make it smooth and slow, but when the workout ends, the fighter is already warmed up and ready to fight.
Many of the exercises in the warm-BJJ is very specific, but some of them should be fine and you.
1. Stretching the muscles of the chest, shoulders, neck, back
Objective: To maximize feel your body, stretch, work out the muscles, tune in the workout.
Stretch paid much attention. Some elements of yoga, such as savasana, stretch the muscles bark, joints of the hands and feet. Separately BJJ fighter flexing the neck. In this case, all the movements are slow.
2. Roll over shoulders
Objective: to stretch the shoulder girdle, prepare to load the shoulders and neck.
Roll over the shoulders is not as dangerous as somersaults, more technical and at the same time complicated in execution. A little practice and you will master the technique that will allow you to stretch the entire shoulder girdle, providing it with the load of its own weight.
3. "Surveyor"
Objective: To warm up, feel the strain on the muscles of the legs, arms, chest.
You need to get straightened to his full height, and then touch the floor with your fingers. You step forward with your hands until not take lying emphasis. Push-ups, and then move the feet forward until your toes do not touch your hands. The number of repetitions depends on the level of fitness.
4. Wrestling Bridge (from the shoulder)
Objective: to stretch the joints of the spine, stretch your shoulder girdle.
Follow the bridge, relying not on hand, not on the head, like wrestlers, and shoulder. After performing lifting as if you take away the pelvis toward the unencumbered shoulder.
5. lunges
Objective: To work out your leg muscles, stretch the joints of the pelvic girdle.
Lunges can be a turn of the body, back into the side, with a roll. Simple technically, they are really effective when done correctly. Perform lunges slowly, giving a static load to do their job.
6. Zashagivanie in a prone position
Objective: stretch vertebrae, spine to prepare a versatile load.
In a prone position one foot steps over the other, and then pulls the whole body to him. Then the second leg zashagivaet in the first, turning the body to the other side and repeat the action.
7. burpee
Objective: to load, to break out of the forces.
I jumped up, fell, squeeze, jumped up... Repeat depending on your fitness level. One of the most debilitating dzhitserov exercises. Develops strength, agility and endurance. Excellent cardio.
These exercises will not make you a fighter of Brazilian Jiu-Jitsu, but it certainly will help to put himself in a good shape. Just try it, and do it.