What is Jiu Jitsu & MMA?
Jiu Jitsu and Mixed Martial Arts (MMA) are two of the
world's most popular combat sports. Jiu Jitsu is a Japanese martial art that
focuses on grappling, joint locks, and submission holds. MMA combines elements
of both traditional martial arts and modern combat sport techniques such as
striking, takedowns, and ground fighting to create a unique style.
The main goal in Jiu Jitsu is to take an opponent to the
ground and control them through various submissions or force them into
submission with a joint lock or chokehold. In MMA, however, fighters are
allowed to use a variety of strikes while attempting takedowns both on their
feet as well as when on the ground. This makes it one of the most dynamic
fighting styles available today. The Jiu Jitsu GI (also
known as a kimono) plays an important role in the success of any BJJ
practitioner. The uniform is designed to provide protection and durability
during training and competition.
Fighters draw from different martial arts disciplines such
as Boxing, Kickboxing, Judo and Muay Thai for their strategies in MMA
Are you looking to strengthen and condition your body for
MMA or jiu-jitsu? Bodyweight exercises are an excellent way to do so without
the need for equipment. In this article, you will find some of the best
bodyweight exercises specifically tailored to these martial arts. You will
learn which exercises work best for developing strength, endurance, and agility
in order to build a solid physical foundation for your martial arts practice.
Strength Exercises: Push-Ups, Pull-Ups
Push-Ups and Pull-Ups are two of the most popular strength
exercises for both men and women. They are simple to do, require no equipment,
and can be done almost anywhere. Both exercises target multiple muscles in the
upper body including your chest, shoulders, back and arms.
Push-Ups are a classic exercise that involves pushing up
from a prone position with your core engaged. To perform a Push-Up correctly,
begin with your hands shoulder width apart on the floor with your feet hip
width apart. Lower your torso towards the ground before pushing back up to
starting position. Push-Ups can also be modified for easier or harder
variations depending on fitness level.
Pull-Ups are slightly more challenging than push-ups as they
require gripping onto something stationary above you such as a bar or tree
Core Exercises: Planks, Crunches
Core exercises are an important part of a comprehensive
fitness plan. Planks and crunches are two of the most popular core exercises
that can help strengthen your core muscles, improve balance and posture, and
increase overall strength.
Planks are one of the most effective core exercises that can
be done anywhere with no equipment needed. They work all major muscle groups in
your abdomen as well as other muscles in your back, arms, legs, chest, and
shoulders. To do a plank correctly you will need to start by getting into a
pushup position on the ground with your hands directly below your shoulders and
feet together. Keep your body straight from head to toe without arching or
sagging in any area for 30-60 seconds while maintaining proper form throughout
Power Exercises: Plyometric Jump Squats
Plyometric jump squats are power exercises that can help you
to build strength and explosiveness. They involve explosive, plyometric
movements that target your lower body muscles as well as other important muscle
groups in your body. Plyometric jump squats are a great way to increase the
strength and power of your legs, hips, and glutes while also engaging core
To perform this exercise correctly, begin standing with your
feet slightly more than shoulder-width apart. Flex your knees and hips to lower
yourself into a wide squat position while keeping your back straight. Then
explode up out of the squat position as high as you can while extending both
arms above your head at the same time. Then land gently back into the starting
squat position before repeating for desired reps or sets.
Agility Exercises: Jump Rope, Burpees
Agility exercises are a great way to improve strength,
coordination and overall fitness. Jump rope and burpees are two popular
exercises that require minimal equipment, making them ideal for both beginner
and advanced athletes.
Jump rope is an effective exercise to improve cardiovascular
health while also strengthening the legs and arms. It starts with finding the
right length of rope; most require a square knot to adjust length. Once the appropriate
size is established, begin by jumping on alternating feet in a steady rhythm.
To gradually increase difficulty, try counting down from 30 seconds or
increasing speed. Variations include crisscrossing arms while jumping or
hopping on one foot at a time.
Burpees also provide a full body workout by engaging every
muscle group from head to toe with each rep.
Balance Exercises: Single Leg Squats
Single leg squats are an effective balance exercise that can
be used to help improve physical fitness and strength. A single leg squat is a
dynamic movement that works the lower body, core, and balance system all at
once. It helps to strengthen the muscles of the hip, glutes, quads, and
hamstrings while also increasing agility and stability in the ankles and feet.
To perform a single leg squat correctly, begin by standing
on one foot with your other foot slightly behind you. Make sure your toes are
pointed forward and your back is flat as you descend into a squat with your
hips going back behind you until your thigh is parallel to the floor. Be sure
to keep both legs straight during this movement: try not to let either knee
over-extend or sag inwardly towards each other. Keep the focus on proper form
throughout all repetitions for maximum benefit from this exercise!
Jiu Jitsu and MMA bodyweight exercises offer a convenient
and effective way to improve your fitness level. Not only are these exercises
great for building strength and muscle tone, but they also provide mental
discipline and help with focus. Such exercises can be easily incorporated into
a routine on a daily basis. Furthermore, these workouts can be done at home or
in the gym without the need for expensive equipment. With proper form and
dedication, anyone can reap the benefits of these versatile exercises. So why
wait get you first BJJ GI now!