Strength training

20 September 2011 4

In this matter, several opinions are possible, but it is clear that a person needs physical training. And not only for a potential fight, but also for a normal quality of life. When choosing exercises for your workouts, you need to remember that the preparation of the “hand-to-hand” is different from the training of a weightlifter or bodybuilder. First of all, the melee fighter needs enduring muscles that are capable of explosive work, movement in a ragged rhythm. For a blow, dynamic force is needed, and the blow must be as sharp as possible.

In this article we will consider the most common exercises necessary for full-fledged strength training that can be done at home and on the street. They can be made as a separate complex, and during the training of percussion technology, defense, throws.

Push ups. This is a classic exercise that not only strengthens the body, allows you to maintain a good shape, but also helps to prepare the shock surface - fists, fingers, palms. Push ups on fists: the exercise should be done so that the elbows when lowering the body go strictly back, keep your back straight. The trunk, pelvis and legs should be a straight line. It is necessary to be wrung out both on the knuckles of the index and middle fingers, and on the middle, ringless fingers and little finger, thus strengthening the entire impact surface of the fist. Start at home, preferably on a soft carpet, then switch to a wooden surface. On the street push-ups from the ground. When pushing down to touch the floor breast. To develop explosive power it is necessary to rise sharply. Elbows during exercise to straighten completely. Push-ups on fists work well muscles that are involved in the impact: the shoulder girdle, chest, triceps.

There are types of push-ups on fists: narrow grip, wide grip, with cotton - push off hard and clap your hands together. Push-ups on the fingers strengthen the fingers, wrists. There are also a variety of pushups on five, four, three, two and one fingers. On the edges of the palms, the usual push-ups (on the palms), wide grip (for the pectoral muscles), narrow grip, push-ups on the backs of the hand (the tension on the wrists is large, so you should do it carefully, preferably by adults), push-ups with cotton of the palms, weights or dumbbells, push-ups, when the legs are on a hill (chair, sofa, wall). Push-ups with a change of grip - we stand at a point lying in a narrow grip, we go down, then on the rise we make a jump and change the grip on a wide one. Then the jump - a narrow grip. Rolls: resting lying, arms wide enough, then we fall down to one arm (we bend only it), we roll over to the other arm, chest close to the floor, straighten our arm and also return.

With increasing level of training - pushups on one hand.

Pulling up. Useful for the development of the muscles of the arms and shoulders, and the development of the muscles of the upper body is necessary for striking and holding shots. Take the crossbar by grasping the palms forward, hang, straighten the arms, pull up on the arms (not jerk) so that the chin is above the crossbar, then return to its original state. The options are: palm to yourself, a wide, narrow grip of the hands (palm to yourself or forward), mixed grip - one hand - palm to itself, the other palm forward.

Exercises on the press. They are necessary for the development of abdominal muscles, and strong abdominal muscles are needed for good coordination of the upper and lower body, for inflicting high kicks.

There are a lot of options for working out the press, we will choose a few: lie on your back, bend your knees, your feet on the floor. Brushes on the chest, you can clench into fists, slowly lift the torso, linger for a few seconds, return to the starting position. Variants of this exercise: raising the torso, alternately turn to the right and left; raising your torso, lift your feet and pull your knees up to your chest.

Lie on your back, legs straight, hands behind your head, hands locked in a lock. Bend the legs, pulling up to his knees, simultaneously twisting and lifting the torso, the left elbow goes to the right knee, then we do the opposite - the right elbow to the left knee.

Simultaneous lifting of arms and legs. Starting position: lie on your back, legs straight, arms above your head straight. Raise straight legs up, simultaneously with them we raise the torso and try to meet hands and feet at the highest point.

Lifting legs Standard position - lying on his back, emphasis on elbows. Raise both legs to a height of 45 degrees. Other options are then possible. You can hold the legs for a while. You can keep your legs in this position for seconds on 5-10, but make a greater number of approaches. Another option is to do the “scissors” exercise, when you perform crossover movements or “flutter” with your legs - both legs are approximately 15 cm from the floor and alternately lift them to 45 cm.

Exercises on legs. Jumping from a place - standing near a wall, a tree, jump straight up and touch the wall (tree) with your fingers. This exercise develops the muscles of the legs, additionally develop speed, coordination, balance.

Squatting: from a standing position, slowly squat, bending your knees, then return to the original stand. To increase the load, you can put a barbell on the shoulders. Alternatively, you can squat on the number, speed, time (for example, half an hour).

Position: your legs are wider than your shoulders, your knees are bent, your hips are parallel to the floor. The back is straight, arms in front of you. You can stand a minute, two or more, depending on the degree of preparation.

Another good exercise. We make a fighting stance and perform 5 oblique strikes (in the air or projectile), without lowering the foot to the ground. Punch 5 punches, put your foot, do the next 5 punches with your other foot.

Lift on toes. Standing on the entire plane of the feet, stretch your body up, rise on your toes. Hold for a few seconds, return to the starting position. To increase the load, you can put a barbell on the shoulders. This exercise develops the muscles of the feet, ankles, further develop flexibility and balance.

Additionally, for strength training, you can advise push-ups on the bars and lifting the legs on the bar.

Pushups. Educational video.

The main types of pull-ups