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2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
To win, Brazilian Jiu-Jitsu wrestlers must demonstrate agility, strength, resourcefulness and an impressive arsenal of throws and painful techniques on the carpet. Their training is one of the hardest in the world of martial arts. And the warm-up deserves special attention.
What is Brazilian Jiu-Jitsu
Brazilian Jiu-Jitsu (BJJ) is a martial art that appeared at the beginning of the 20th century and is now especially rapidly gaining popularity among both newcomers to the world of martial arts and among experienced fighters. Most of the fight takes place on the ground, the main weapons of a BJJ fighter are throws, suffocation and painful holds.
What is BJJ training?
In essence, this is a high-intensity interval training, followed by strengthening the jitser's skills in "combat" conditions (sparring).
Often, the very first part of the workout becomes a difficult test for a beginner: it includes a variety of "animal" movements, exercises for working out the exits to painful and avoiding them, running, yoga elements and many options for push-ups.
BJJ fighter's warm-up
The warm-up is built in accordance with the needs of the fighter on the mat: heats up the muscles, stretches the joints, and gives the body a static load. Elements of yoga in the warm-up make it smooth and unhurried, but when the warm-up ends, the fighter is already warmed up and ready for the fight.
Many of the exercises in the BJJ warm-up are very specific, but some of them will work just fine for you.
1. Stretching the muscles of the chest, shoulders, neck, back
Task: to feel your body as much as possible, stretch, work out muscles, tune in to training.
There is a lot of emphasis on stretching. Some elements of yoga, such as shavasana, stretch the core muscles and the joints of the arms and legs. Separately, the BJJ fighter kneads his neck. In this case, all movements are performed slowly.
2. Roll over the shoulders
Task: stretch the shoulder girdle, prepare the shoulders and neck for the load.
Roll over the shoulders is not as dangerous as somersaults, more technical and at the same time difficult to perform. With a little practice, you will master a technique that will allow you to stretch your entire shoulder girdle, providing it with its own weight.
3. "Surveyor"
Task: warm up, feel the load on the muscles of the legs, arms, chest.
You need to stand up straight, and then touch the floor with your fingers. Step forward with your hands until you take the support while lying down. Do push-ups, then move your legs forward until your toes touch your hands. The number of repetitions depends on the level of physical fitness.
4. Wrestling bridge (from the shoulder)
Task: stretch the joints of the spine, stretch the shoulder girdle.
Do the bridge, while leaning not on your hands, not on your head, like freestyle wrestlers, but on your shoulder. After performing the lift, as it were, take the pelvis towards the unused shoulder.
5. Lunges
Task: work out the muscles of the legs, stretch the joints of the pelvic girdle.
Lunges can be with a turn of the body, reverse, to the side, with a roll. Technically uncomplicated, they are really effective when done correctly. Do your lunges slowly, letting the static load do its job.
6. Walking in a prone position
Task: to stretch the vertebrae, prepare the spine for a multi-faceted load.
In the prone position, one leg steps over the other, after which it pulls the whole body towards itself. Then the second leg steps behind the first, turning the body in the other direction, and the actions are repeated.
7. Burpee
Task: to load, to be exhausted.
Jumped up, fell, squeezed out, jumped up … Repeat depending on the level of physical fitness. One of the most grueling exercises for jitters. Develops strength, agility, endurance. Great cardio.
These exercises will not make you a Brazilian Jiu-Jitsu fighter, but they will definitely help you get in great shape. Just try it and you will succeed.
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