MMA fitness training
MMA Physical training
This for is for fitness, strength, fighting trainers learn how to use the exchange, or published for commercial purposes Zhuantie be allowed by the writer.
The following will show you how the same training as a fighter.
The following tells you how to train the body parts has reached the purpose of improving strength and endurance. The training will release your body energy and spiritual vitality, by increasing your willpower so that you can face the brutal fighting game.
To those who Overview: This training consists of five steps, namely, to imitate the UFC 5 rounds, depending on each round for 5 minutes, 60 seconds rest between rounds. Therefore, the major part of MMA fitness training course consists of five training rounds, warm-up before training, after training grip strength training (to improve jujitsu grip). Each round consists of several training exercises, each round of exercises in order loops, no rest period, until the completion of a five-minute round up. Only rest 60 seconds between rounds.
Warm-up
25 mSprint, walk back to the starting point to start again, repeat the training5Minutes.
Role: to enhance the heart rate started to use run and the muscle fibers for further excitement and explosive strength training and sports preparation.
Tip: warm-up, rest 60 seconds, do a simple thrust, preparing for the formal training.Training Round 1
Round one of the main purpose of training upper body strength and muscular endurance training. These include push-ups (the training arm and chest)15Times; straddle jump (endurance training)15Times; flat bench arm flexion and extension (deltoid training and back muscles)15Times.
15Sub-sub-foot jump
15Times square stool arm flexion and extension
Circuit training for more than action, non-stop, until five minutes so far. After a break 60 seconds for the next round.
Training Round 2
Round 2 is involved in training the whole body circuit training designed at improving the state of play in great trainers the ability to move and resistance to fatigue. Carry hit by the hold of the training started with sandbags, designed to improve strength and enhance the ability to hold wrestling. Next is25Pound dumbbell press, dumbbell push-ups. Then push jump (standing start, then squat, then hand ground into a push-like, and then push up, the legs stand up). Repeat push-ups jump.
Circuit training for more than action, non-stop, until five minutes so far. After a break 60 seconds for the next round.
Training Round three
High-intensity circuit training aimed at enhancing the body's heart rate to increase tolerance.
20High leg lift
10Fork leg jump
10 push-ups alternating thick
Circuit training for more than action, non-stop, until five minutes so far. After a break 60 seconds for the next round.
Training Round four
Round four of the training through weight training, aerobic and anaerobic purposeful action to improve aerobic endurance and anaerobic endurance.
10Triceps arm flexion and extension
10Two curl
10Shoulder Press
10Weight Gongyao
Circuit training for more than action, non-stop, until five minutes so far. After a break 60 seconds for the next round.
Training Round five
This is the last part of the training, are finishing exercise areas. The training is to increase core strength, including: a sledge-hammer to drop the tire, pull down with a bend, as well as the difficulty of the abdominal wheel training. The training will improve your core strength so that your body explosive acceleration or loss of balance was still maintained. Core strength of the fighting is important because it is your balance and strength.
10Medicine ball squat sumo
10Pull down with a bend
Circuit training for more than action, non-stop, until five minutes so far. After a break 60 - 180 seconds, the grip strength training.
Grip training
Grip strength training can improve the gladiator in the use of sleep technology (surrender surgery) when the grasping ability, but also can increase the power of boxing. Doing pull-ups, the gladiator in the hands of the grip on a tennis, this can effectively improve the grip. Gladiator can also be used two or three fingers to do pull-ups. Such training can improve hand strength.
10Rope pull-up
10Tennis pull-up
(25
Hand double barbell training requirements youThe greatest extent possible, with the greatest possible weight persist as long as possible to exhaustion.
Repeat all the actions grip strength training, do three cycles, each cycle can rest between 50 - 90 seconds.