3 muscle exercises for those involved in the martial arts

1. One-handed push up

This exercise is not only useful for the volume of the muscles, but also increases the functional strength so that you can hit harder. Although such a push-up is performed not with two hands, but with one, it is harder not to do it twice, but much more, as you might think. Therefore, you should not be upset if you will not be able to perform many repetitions from the very beginning. We have already written about the push-up technique on one hand here. But since we are extremely concerned about your physical fitness, we’re happy to repeat it again.

We hope that you can take a pose for regular push-ups without our help, but just in case, we remind you that your face should look at the floor. Spread your legs slightly wider than shoulder level, and with your free hand, wrap the appropriate leg (if you push on your right hand, then put the other on the thigh of your left leg). Having taken this position, try to linger so briefly. You have to make sure you can keep a balance. Then slowly fall to the floor, turning the body in the direction of the supporting arm, thereby imposing on it the bulk of the body. When you reach the stop, slowly return to the starting position.

Despite the seeming simplicity, the exercise is very hard. From the first time it may not be possible to complete it. Therefore, to begin with, learn to keep balance and work on quality, not quantity. In addition, one-handed push-up does not require additional equipment, and therefore you can practice at home. Performing this exercise regularly will develop the muscle groups needed for punches.

2. Pulling with a clinch

Capture in the clinch – a common technique in many martial arts, including wrestling and Muay Thai. In the first case, the neck grip usually heralds the transfer of an opponent to the ground – in Thai boxing, this position is used to strike close to the knees. The success of any of the listed combinations is possible in the presence of a strong girth in the clinch. You can train it at the expense of tightening on the weight, since it is to some extent similar to the rounded shape of a person’s neck.

The weight is suspended on a chain to the crossbar. You need to hold her tightly with both hands and pull herself up on her so that she is at chest level. If it is not possible to use a weight, you can perform this exercise directly on the crossbar. To do this, wrap it in such a way that the hands look in different directions and are located as close as possible to each other.

If you can pull up so no less than 10 times, this will already be a good help to strengthen your grip in the clinch.

3. Squatting on one leg

You, probably, heard about this exercise, and if you tried to do it, you know how difficult it is in practice. As in the case of one-handed push-ups, the complexity of such squats is also in the necessary balance of the body with simultaneous load on the muscles. At the same time, the efficiency of muscle pumping when squatting on one leg is several times higher than when using two. In martial arts, leg training is of paramount importance, since legs are an important component of any military equipment and provide the necessary stability.

To perform the exercise, you need to stretch one leg forward parallel to the floor. The second one is to squat slowly, doing lowering and lifting at the same speed. Hands for better balance is also better to pull forward. Initially, this exercise may seem very difficult, so we recommend that when you perform it with one hand, rely on any surface. As soon as it begins to turn out, do squats in the manner described above.