Brazilian Jiu Jitsu: The Full Body Workout

A standard fitness craze in the present day includes a full-body strategy to every workout. You hit each major muscle group in numerous methods to create “muscle confusion”, and prevent overtraining in a single area and complacency in your workout routine. Individuals pay massive money for CrossFit, P90X, bellevue gym Madness, and more.

However what if I told you these ideas were already built in to a martial arts exercise that may also teach you learn how to defend your self in all kinds of situations? Since you have already read the title of this article, you recognize I am speaking about Brazilian Jiu Jitsu. After my commonplace one-hour class, plus 30 minutes of grappling, I am consistently sore in each major muscle group, and minor ones I didn’t know existed.

The fantastic thing about a BJJ workout is every technique covers so many various body elements, and coordinates them into fluid movement. For instance, let’s look at a standard method – the escape from bottom facet mount. In this place, you are on your back, and your opponent is mendacity across you, chest-to-chest. For the highest particular person, it is in all probability the best position to manage your opponent.

In our example, your opponent is cross-sides from your left. The technique to flee involves a number of steps, every of which uses a number of elements of your body.

Step 1: Control your opponent’s hips

Your left arm, closest to your opponent, ought to be cupped round their proper hip. Your left hand will likely be on the aspect of their hip, your left forearm curling down around their thigh. With your right arm, work it by between the 2 of you till your proper hand is in opposition to their left hipbone. This can take some work; it is simpler should you anticipate the cross-facet management coming, and get on your aspect and put your proper arm throughout your body earlier than your opponent closes in on you. As much as you’ll be able to, straighten out your arms and control the space between you and your opponent. In the event you can obtain a stiff-arm place with one or each arms, the rest of the escape will likely be MUCH easier.

Muscle teams used – chest, shoulders, arms

Step 2: Shrimp on to your facet

The shrimping motion is maybe the most common in all of Brazilian Jiu Jitsu. While you shrimp, you bridge up using one leg, placing your weight on the opposite shoulder. The bridge creates room beneath you to slide your free hip via, so you could be in your aspect as a substitute of your back. Will probably be hard to bridge with most of your opponent’s weight on your chest…fortuitously you don’t have to go very excessive for the shrimp to work. The higher you may bridge, nevertheless, the better, to have an effect on your opponent’s steadiness and to create more room for you to move.

On this particular place, you’ll carry your proper heel in towards your butt. Use that foot to bridge up, driving some of your weight on to your left shoulder. At this point, only parts of your body ought to be in contact with the mat. Slide your left hip beneath your body, and end up on your aspect, dealing with your opponent. It is VERY necessary for you to hold that hip control from Step 1 as you do this.

Muscle groups used – legs, abdominals, lower & upper back

Step 3: Convey your bottom knee by way of

On your facet, your left leg is on the underside, and there must be room for it to move. Slide your left knee between you and your opponent, putting your left knee (or even higher, your shin) into your opponent’s stomach. You will have to move your proper arm away from its hip control as you do this, but that is utterly OK…your leg is stronger, and can do a greater job of maintaining the house between the 2 of you. If you do not have enough room, do one other small shrimp away.

Muscle groups used – legs, abdominals

Step 4: Straighten up into full guard

Utilizing your left leg as a lever, slide your body to your right, coming back to parallel with them. You can be shifting out of your facet onto your back. Your proper leg will come throughout and behind your opponent, your knee towards their left hip. Make a circle with your left foot, rotating your left leg from in front of your opponent. If there is not enough room to get your left leg completely out of the way in which, either because your opponent is driving ahead to keep it in place, or just because you’re not flexible enough…don’t fret about it. Just transfer just a little farther to your right, utilizing your proper leg to push in opposition to their hip, to make the extra house essential to free your left leg.

Muscle teams used – legs, abdominals, back

With a training accomplice, do three escapes from all sides, then switch places…you may be in the high facet mount, and your accomplice does the escape. After 15 minutes of switching locations and doing the escape, you will feel the workout EVERYWHERE!