Bored with the monotony of the gym? Not interested in running in the rain? Then you may be interested in trying mixed martial arts (MMA), which is a full body workout that also provides mental health benefits as well. To get started, here are a few workout tips to ensure you are getting the full benefits and doing so safely.
Workout tip #1: Always Warm Up
Because you will be working on all major muscle groups, it is essential to warm up to prevent injury or muscle strain. Stretches, yoga poses, and jump rope are all methods of warming up your muscles. Particularly with jumping rope, since you are doing a cardiovascular exercise and working on coordination. This coordination is important when working on strikes like punches or kicks and improving balance. You can also try some push-ups, sit-ups, and deep squats to work on each of your major muscle groups.
Workout tip#2: Have a Specific Program
Whether you are training on your own or with a professional, you will want to have a specific program in place to improve your skills. If you are looking to compete, you should be preparing at least eight weeks before the scheduled fight. If you are working on fitness, you should still have goals in mind and ways to achieve those goals. Are you hoping to improve your footwork? Are you interested in protecting yourself from ground attacks? Do you need to increase your upper body strength? Outline your objectives and then determine what workouts will help you reach them.
Workout tip#3: Work on Strength
It is sometimes easy to forget to work on strength training while doing an MMA workout. Balance, flexibility, and cardiovascular conditioning are easily integrated, but if you are not naturally interested in lifting weights, you will need to be creative in making sure you are not ignoring this important aspect of your overall fitness program. Try setting aside two days per week to focus on strength or resistance training. On each day do different full body movement patterns; for example, using reverse lunges on day and squats the other. You may also prefer to use hydraulic equipment that allows for going at your own pace.
Workout tip#4: Use Props
A medicine ball workout is an extremely effective method for improving your core strength. This, in turn, will improve your striking and take-down ability. You can incorporate a medicine ball into your abdominal work, use it for strength training or as an added weight during your cardiovascular warm-up.
Workout tip#5: Always Cool Down
In the same way that it is important to prepare your muscles for a workout, it is also important to cool them back down with simple stretches and not exposing yourself to extreme temperatures right way unless advised by a physician.
With these workout tips and dedication to your mixed martial arts practice, you should see improved strength, balance and overall fitness in a short time!
Damir Butkovic is the founder of martialartsfreetips.com, an online community for people who need advice about mixed martial arts (MMA). For instant access, free exercise tips, strength training advice and guidelines for proper nutrition, go to martialartsfreetips.com martialartsfreetips.com
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