Martial arts today: basic exercises for effective training
Martial arts today: basic exercises for effective training
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Martial arts today is not only a professional sport, which can be watched on TV, but also thousands of amateurs who are engaged in large fitness clubs. Nikita Sizenenko, master trainer of the martial arts direction of the federal network of fitness clubs X-Fit, told Cosmo.ru all about martial arts and conducted a personal training session for the singer Nastya Krainova.

Martial arts today: basic exercises for effective training

Martial arts in Russia are firmly established in the ten most popular amateur sports among both men and women. With the right training program, martial arts will help you acquire not only the correct hitting technique, but also improve your physical fitness and lose weight.

In today's training session with Anastasia, we will work in several directions at once. Firstly, we will work out the coordination of movements in the coordination ladder, secondly, in the stroops simulator, we will work on the explosive force of the blow and the speed of the hands, and thirdly, we will work out the blow and protective technique. We will also switch to a bag for practicing punches and kicks, and finally we will work on strengthening the stabilizing muscles with ropes.

Work on movement coordination

Starting position: we put our left foot on the stairs, with our right hand we hit a straight blow. The knees are slightly bent, the feet are on toes, the chin is pressed as much as possible to the chest and to the shoulder of the beating hand. The fist of the left hand is pressed against the cheekbone, the elbow tightly overlaps the body.

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Movement technique: abruptly change the position of the legs. We beat a straight blow with the left hand. We return the right hand in defense to the chin, press the elbow tightly against the body.

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We make further movements with the left foot to the next square on the coordination ladder. We repeat this scheme of movement until the staircase ends. At the end of the coordination ladder, lightly run back to its beginning. We continue the exercise and move with the right side.

Starting position: feet shoulder-width apart, the right leg is on the stairs, the right hand hits a side blow. The knees are slightly bent, the feet are on toes, the chin is pressed as much as possible to the chest and to the shoulder of the beating hand, the elbow is level with the fist.

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Technique of movement: with a jump to the right side, we move forward into the next square, changing legs in the stairs, and hitting a side blow with our left hand. The elbow is at the level of the fist.

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Further, we continue to move in leaps from side to side. We repeat this scheme of movement until the staircase ends. At the end of the coordination ladder, lightly run back to its beginning.

Starting position: put on the stroops trainer.

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We get into a fighting stance. We put our feet shoulder-width apart (one leg in front, the other in the back. If you are right-handed, then the left leg is in front, and vice versa), we put the foot of the front leg with the toe forward, and the back one to the side (left-handed to the left, right-handed to the right), the columns are slightly bent … The fist of the front hand is raised at the level of the chin, the elbow is pressed to the body. The far hand is tightly pressed to the body, the fist is at the chin.

Technique of movement: We hit straight punches with the maximum explosion and speed, throwing out the arms with the maximum amplitude, including the shoulders in the punch.

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Starting position: we stand in a fighting stance in front of the coach. We put our feet shoulder-width apart (one leg in front, the other in the back), put the foot of the front leg toe forward, and the back to the side, the columns are slightly bent. The fist of the front hand is raised at the level of the chin, the elbow is pressed to the body. The far hand is tightly pressed to the body, the fist is at the chin.

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Technique of movement: we inflict a direct blow with the left hand in the paw, then we make a deviation from the blow of the coach and return to a fighting stance. A direct hit beats with maximum amplitude. The arm is fully extended, the shoulder overlaps the chin.

Dodge - a defensive action against a direct blow to the head, performed on the outside of the beating hand.When performing a slope, you need to shift your weight a little to the standing leg in front and sit down in your knees in order to leave the line of attack, wind your shoulder and body a little on the opposite leg.

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Starting position: we stand in a fighting stance in front of a boxing bag.

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Technique of movement: we strike with a straight hand, then, returning the hand to defense, we strike with the knee of the opposite leg. On a knee strike, we tilt the body back a little for balance. We strike with the tip of the knee. We return to the starting position.

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Rope work

Starting position: take the rope in both hands, feet shoulder-width apart, bent at the knees.

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Technique of movement: we make alternate swings with our hands, launching the rope in waves. Swings should be amplitude and high intensity.

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Starting position: take the rope in both hands, feet shoulder-width apart, bent at the knees.

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Movement technique: make swings with both hands at the same time, launching a wave. Swings are amplitude and with high intensity.

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Such a simple training will become your guide to the world of martial arts. Make a training plan with a trainer and exercise for fun. Also, do not forget about special clothing: rashguards, shorts and other equipment that will make your workouts most effective.

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