I’m taking MMA soon, and i was wondering what stretches (how long for each also) are good to prepare for doing MMA, like for high leg kicks, etc… I want to know legit stretches from a legitimate source, not just stretches people think would be good, thanks
You want to make sure your posterior chain especially has been warmed-up up and stretched before training. This includes your hamstring. lower back, and interior thigh (adductor) muscles. Poor flexibility in any of these muscles for instance can lead to a torn meniscus on the posted leg when throwing a high leg kick. A great stretch for the leg adductors starts out standing with feet together then walking feet out to side like you’re doing a split until you feel mild discomfort. Hold that for 15 seconds then lean over with head up and palms to the ground and hold again for 15 seconds. With feet in same place, bring your torso upright then walk legs out to side a little further and repeat the stretches. Now SLOWLY walk feet together until they are touching side by side with you standing upright. Then bend over with head up and looking forward, legs straight, bringing palms down to floor. Do this twice holding for 15 seconds each time. Also, it is important to stretch after doing a total body warm-up like running and mat rolls. The MMA gym you go to will most likely have you do this. Good luck.
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气功Qi gong, the exercise of qi cultivation, is one of the oldest exercises in Chinese history. It is more than one thousand years. There are numerous types of qi gong; generally speaking, the term describes a variety of breathing, gymnastic, and meditative exercises. Qi gong can be done sitting, standing, moving and walking.气Qi is the life energy inside a person. This life energy comes from the combination of three things: the air breathed in through the lungs, essential qi from the kidneys, and the qi absorbed from food and water through the digestive system. Qi circulates throughout the body, performing many functions to maintain good health. There is also primitive qi or shen qi, the one you are born with. Qi is the driving force of the internal power (jin) in tai ji. The mind (yi) directs the qi, and the qi drives the jin. In practice, yi, jin and qi are inseparable. Qi is generated from various sources within the body: Traditional teachers are very reluctant to use the word qi they always talk about something inside and outside the body and all around us, they do not like saying qi.
1. Dan tian the most important source of energy. It is three fingerbreadths below the belly button and slightly inwards. It is the centre of the body and is the centre of qi. No matter what style (tai ji, qi gong) you practice, developing awareness of the dan tian, and learning to sink qi to the dan tian, are essential skills.
2. Ming men at the back of the waist, between the kidneys;
3. Tan zhong solar plexus;
4. Tian mu between the eyes;
5. Bai hui at crown of the head;
6. Lao gong on the soles of the feet and.
8. Hui yin the groin
There are different forms of qi:
1.Tian qi energy from heaven;
2.Di qi energy from the food we eat;
3.Zhen qi the result of tian qi and di qi, and
4.Shen qi the qi we are born with, that comes from our motherDuration : 0:4:42
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I’m trying to learn the sidekick, it’s a very strong kick, but every time i lift my leg up, i can’t hold it for more than 5 seconds because my upper thigh hurts a lot, like in my glutes. It’s like the side of my hip, but a bit lower.. and also my supporting leg hurts.
Does anyone know any exercises or stretches to help?Thanks
First check with your teacher to make sure you are positioning yourself properly with a proper chamber and execution. Many times an improper chamber or execution will cause pain in the supporting leg and kicking leg.
Try sitting with one leg bent inward touching the upper inner thigh of the other, while the other is straight out in front of you. Bend over the bent leg, that will stretch your glutes.You can straddle, sit on the floor with your legs spread, make sure your back is straight and reach forward but most of all breath as air allows your muscles to stretch easier. You can sit in that position while watching T.V or reading.
Also horse stances will help develop the muscles.
It may take a few months for your body to get used to the new positions but don’t give up, just breath with it and be persistent.
If you ever got in a fight before, you would know that being overweight you will have a lot of trouble keeping up with someone when the fight extends beyond 3 minutes. I am in good shape and I get winded after exchanging punches, defending from take downs, putting someone on the ground, pounding them on the ground, attempting submissions for about 5 minutes. Sometimes I dont even have any strength left to throw a decent punch unless I pace myself and rest a few minutes. And this is a guy that runs 3 miles every other day. My stamina is not an issue here and maybe I am overly aggressive but I have noticed myself losing power after 3 minutes or so.
You should lose weight because I have taken down a 200lbs guy who was generally obese. Kept him there while exchanging blows for about 2 minutes and he was weaker than me by the 3rd or 4th minute and I totally wailed on him.
The answer is obvious. Lose weight. Thats why fighters drop their weight class if they feel like they cant keep up with people in their weight class. Generally you have a stronger heart than people that fight in lower weight classes because you normally walk around heavier. I know 200lbs fat guys that have less stamina and strength than some professional fighters that only weigh 135lbs. So it would look stupid when this guy weighing 70lbs less will totally beat the crap out of him. Thats when you know you’ve hit a new low. Being overweight makes you look stupid and also keeps you from being the best fighter you can be.
References :
Would you survive a streetfight?
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