As a martial arts black belt and as a certified fitness instructor, I have been asked what the best exercise or routine for beginners or formerly trained people is and is starting over. There are many answers to this, but I usually tell them that the easiest way is to make it as simple as possible...especially in martial arts. When someone is working on a new technology, I have never seen more injuries than injuries in the classroom. After a long period of layoffs, I have given all the damage.
Now, I have been strengthening my training and have been training martial arts for the past 8 years. Things that are useful to me don't work unnecessarily for others, but one can do a lot with a generic mold that works well for simple conditioning and only takes that person's time and effort. Since we are basically the same in physiology [we must or modern medicine cannot exist], no matter what type of exercise you choose, there are many ways to achieve the fitness and conditioning effects you want, regardless of body type or your current The situation.
For my aerobic training, I found that playing the heavy bag, skipping the rope and doing the Kata for 30-40 minutes, I just fined that stage. For my strength training, I either lift weights or do some form of weight training, but because this is mainly related to martial arts training, I prefer weight training, such as push-ups [various types], weight squats, core training such as lying Sitting and standing sit-ups, as well as back or shoulder bridging, allow the spine to strengthen and elongate for flexibility. Functional strength is more important in martial arts than brute force because it can regulate your body to stabilize itself in an unstable position. In all of this, remember that this is what I did, and there is no need to rush into the "banzai" adjustment just because you feel that you need to excel in martial arts. Depending on the shape you are currently in, you can start with something as simple as walking. At this point I should say that you should contact your doctor to arrange a complete medical examination before starting any type of conditioning procedure. This is a very good idea to solve any problems you may have before starting the training. The most irresponsible thing a person can do is to start with no "clean health", just because of injury or worse. Since your training and all life are a process, so is your situation. Take a moment to make sure.
Next, I want you to understand that this kind of exercise and conditioning is not necessarily only in the gym or the dojo. This training can be done anywhere. The most important thing is that you have to stand up and do something... anything... just to get it started. Thinking hard about exercise does not exercise. Everything is a process, and what I found is that if you can pass the training of the previous four weeks, you can complete it. I always tell my clients that when they start any type of training, they will feel pain because of the previous training, but I insist that you will feel pain and then quickly eliminate the pain. Try to make sure your next training... and the next time... and the next training.
This is a power/cardio-pulmonary/psychological training program that can be used as a template:
Monday: Weight training, such as push-ups, weight squats or shoulder bristle,
Abdominal sit-ups or full body weight training.
Tuesday: aerobic training... skipping, work, running, power walking, Kata, etc.
Wednesday: rest
Thursday: Aerobics training... Choose the most effective way to safely increase your heart rate.
Friday: Strength training... Again, pick the right thing for you, weight exercise or weight
Training
Saturday/Sunday: Spend some time for yourself and your family.
Here are some other simple programs you can do at home. These are great training starts, and once you start, they can be a good little routine. I use these products with many customers who have just started or re-trained. The best part is... except for time and effort, you only have to spend your costs! They are as follows:
If you are watching a one-hour TV show, each time a 2-minute commercial starts, pull down and push as many push-ups as possible [knuckles, straight, fingertips, etc.] in 2 minutes. Next ad, squat as much as possible, next, as much as possible sit-ups and so on. When the program ends, you will have a nice little heating program to complete, without having to go anywhere or spend money to complete. Another way is to grab a simple playing card and flip it one at a time. No matter what number appears [Ace value 11 instead of 1 !!], this is the number of delegates you have for any sport you choose. Try to pass through the deck as much as possible, but if the deck deck seems overwhelming and it will definitely be in its infancy, please use as much as possible, yes, you can choose which cards and their values you want to cooperate with!
While completing the training and training conditions, these simple techniques can help you achieve your training and training goals, but remember to start slowly and work at your own pace. If you can only do some representation of any practice... even if it's just a representative... start from there and build it up. Also, make sure to stretch some form after warming up and include it in the cool at the end of the workout. In all these respects, nutrition is also a huge component. I will solve this problem in the next article.
Now, in terms of specific martial arts adjustments and physical hardening, I would say that heavy or hanging bags or even hands for adjusting the feet and calves are a good starting point. A makawara board is also a good place to start adjusting your hands [starting from canvas or leather type], and Century Martial Arts has created a training package called BOB ... Body Opponent Bag. It is like a Wavemaster but has a life-size human torso instead of a bag made of very hard rubber. You can hit from the middle to the head because it is anatomically correct, and you can aim by hand and kick. It's a bit at first, but it's a process, so you can work hard to work harder. All of these methods are simple and allow you to speed up your training at your own pace.
If there is one thing I can tell you all about it, listen to your body. If you are doing something that really hurts you, stop. The last thing you have to do is to take time out of your training, because you may have some foresight. There is a lot of information about this topic. Do some reading and research on how the body works, because it can help you decide what you need to do to make overall adjustments. In martial arts, your body moves like a person, so you have to train the whole body as a whole. You can be sure to get as much knowledge as you can about tuning the topic before you start planning.
Although it is very important that we train to achieve good health, it is equally important that we take time to rest and recover all stress [remember stress, positive or negative, still stress], and part of the recovery involves spending time with family and friends. This gives us time to deal with the psychological and emotional aspects of things, let us verify why we do what we do. The overall health of the body...the mind...the spirit. This is the full meaning of martial arts and life. Combine all of this together to see how easy it is to achieve training and life goals!
Orignal From: Beginner's simple martial arts training
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