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Upper Body: что это, описание, упражнения и противопоказания

Название системы уже говорит само за себя. Тренируется верх тела. Основная часть времени на занятиях направлена на укрепление мышц: груди, рук, живота, шеи и плеч. Используются специальное оборудование для отягощения. К нему относятся гантели и бодибары.

Переходим к задачам системы Upper Body. Упражнения, используемые на занятиях, помогают улучшить мышечный тонус, восстанавливают и укрепляют двигательную функцию конечностей. Решают проблемы, связанные с позвоночником.

В основном Upper Body отличается от других мероприятий, направленных на получение прекрасной фигуры. Только одно объединяет их:

  • Правильное питание. Минимум сладкого и мучного.
  • Соблюдение режима занятий и необходимость отдыха после них.
  • Всегда и везде следовать рекомендациям спорт-инструктора.
  • Физическая активность после тренировок.
  • Пить больше воды.

Занятия Upper Body помогут сделать вашу фигуру фигурой мечты, а осанку — статной и грациозной.

К чему придем?

Начиная заниматься спортом, каждый человек приблизительно знает, какой результат он желает получить. Не исключением является и данная система. Вот поэтому сейчас поговорим, к чему нас приведет Upper Body — тренировка, о которой многие услышали впервые.

upper body что это такое в фитнесе

  • Улучшится общее состояние организма. Позвоночник является опорой всего тела. Если возникают проблемы, связанные с ним, они сразу же оказывают влияние на весь организм.
  • Станет красивой осанка.
  • Плечи не будут казаться полными.
  • Почувствуете силу в мышцах.
  • Кровообращение в тканях станет лучше.
  • Недостатки фигуры будут исправлены. Талия будет тонкой, а живот – плоским.
  • Сделаете красивыми мышцы рук и корпуса, укрепите спину.

Как, заманчиво? Остается только набраться силы воли и найти хорошего инструктора. Кстати, вам пригодятся еще: гантели, медболы, степ-платформа.

Немного разобрались с вопросом о том, Upper Body — что это, а теперь о том, как…

upper body тренировка

Боди уппер что это такое

Сильные мышцы верхней части тела необходимы не только для улучшения качества тела с точки зрения эстетической составляющей, но и для качественного выполнения очень многих упражнений, в том числе для живота, ягодиц и бедер. Предлагаем вам нашу новую подборку: 15 силовых тренировок с гантелями для рук, плеч, спины и груди от Fitness Blender для укрепления и тонуса мышц.

Из всего многообразия тренировок Fitness Blender мы выбрали только те, которые включают в себя силовые упражнения с гантелями для развития мышц верхней части тела (руки, плечи, грудь, спина). Для некоторых программ вам дополнительно понадобится скамья. Программы длятся 20-50 минут, большая часть из них уже включает в себя разминку и растяжку.

Силовые тренировки для верхней части тела будут иметь разное назначение в зависимости от того, какое количество повторений и вес гантелей вы выберете:

  • 5-8 повторений в подходе подойдут тем, кто работает на рост мышечной массы;
  • 12-14 повторений в подходе подойдут тем, кто работает на рост силы;
  • 16-20 повторений в подходе подойдут тем, кто работает на выносливость и тонус мышц.

Соответственно, чем меньше повторений, тем больший вес вам нужно использовать. Вес гантелей выбирайте таким образом, чтобы последние повторения в подходе выполнялись при максимальном напряжении мышц. Для бицепсов, трицепсов и плеч вес гантелей следует брать поменьше. Для более крупных групп мышц, например, груди и спины, можно взять вес больше.

Мы предлагаем вам 2 группы тренировок от FitnessBlender для верхней части тела:

  • с небольшим количеством повторений на счет (каждое упражнение выполняется по 8-10 повторений в подходе)
  • с большим количеством повторений на время (каждое упражнение выполняется по 45 секунд)

Тренировки из первой группы лучше выполнять тем, у кого есть в наличии тяжелые гантели и кто готов поработать над мышечной массой. Тренировки из второй группы подойдут тем, кто просто хочет поработать над тонусом мышц верхней части тела.

Силовые тренировки с небольшим количеством повторений

1. Upper Body Muscle Building Workout

  • Длительность: 21 минута
  • Сложность: 3
  • Калории: 120-280 ккал
  • Инвентарь: гантели, скамья
  • Без разминки и заминки

В этой программе Даниэль приготовил для вас 12 различных упражнений. Упражнения разделены на 3 группы, по 4 упражнения в каждой группе. Каждое упражнение выполняется по 10 повторений в один подход. Между группами упражнений предполагается небольшой перерыв.

Упражнения: Chest Press, Bent Over Row, Decline Chest Press, Incline Row; Overhead Press, Dumbbell Pullover, Lateral Raise, Side Dumbbell Pullover; Overhead Tricep Extension, Hammer Curl, Tricep Kickback, Bicep Curl.

2. Best Upper Body Workout for Toned Arms, Shoulders & Upper Back

  • Длительность: 25 минут
  • Сложность: 3
  • Калории: 125-225 ккал
  • Инвентарь: гантели
  • С разминкой и заминкой

Эта силовая тренировка для верхней части тела включает в себя 3 раунда по 2 упражнения в каждом раунде. Каждый раунд повторяется в 2 подхода + небольшой Burnout. Упражнения выполняются в 10 повторений. Келли использует гантели от 2 до 8 кг.

Упражнения: Hammer Curl, Bentover Tricep Extension, Chest Fly, Reverse Fly, Overhead Press, Dumbbell Pulllover.

3. Strong, Lean, Toned Arms, Chest and Shoulders Workout

  • Длительность: 30 минут
  • Сложность: 3
  • Калории: 155-279 ккал
  • Инвентарь: гантели
  • С разминкой и заминкой

Эта суперсет тренировка для рук, плеч, груди и спины включает в себя 6 упражнений, которые разделены на 3 раунда. Каждый раунд повторяется в 3 подхода, упражнения выполняются в 8 повторений.

Упражнения: Close Press Bridge, Bentover Close Row, Lateral/Ventral Raise (alt), Pullovers, Overhand Curl, Overhead Overhand Tricep Extension.

4. Strength Training for Arms and Shoulders

  • Длительность: 35 минут
  • Сложность: 3
  • Калории: 140-385 ккал
  • Инвентарь: гантели
  • Без разминки и заминки

В этой силовой тренировки для рук и плеч приготовлены 4 раунда по 2 упражнения в каждом раунде. Каждый раунд повторяется в 3 подхода, упражнения выполняются по 10 повторений.

Упражнения: Over Head Press, Curl, Lateral Raise, Overhead Tricep Extension, Arnold Press, Hammer Curl, Ventral Raise, Skull Crusher.

5. Upper Body Workout for Strength with Descending Reps

  • Длительность: 38 минут
  • Сложность: 4
  • Калории: 214-399 ккал
  • Инвентарь: гантели
  • С разминкой и заминкой
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В этой тренировке для каждого упражнения вы будете выполнять 3 подхода: 10 повторений, затем 8 повторений и затем 6 повторений. Причем с уменьшением количества повторений вы будете увеличивать вес гантелей. Такой подход поможет вам развить выносливость и при этом поработать над наращиванием мышц и силы. Вас ждет небольшое количество повторений каждого упражнений, вес гантелей можно взять побольше.

Упражнения: Bicep Curl, Bentover Tricep Extension, Reverse Fly, Chest Press, Overhead Press, Pullover, Lateral Raise, Ventral Raise.

6. Functional Upper Body Strength — Weight Training for the Upper Body

  • Длительность: 38 минут
  • Сложность: 3
  • Калории: 245-588 ккал
  • Инвентарь: гантели, скамья
  • С разминкой и заминкой

Эта программа выполняется по уже знакомой нам схеме: 6 упражнений, 3 раунда по 2 упражнения в каждом раунде. Каждый раунд повторяется в 3 подхода, упражнения выполняются в 10 повторений.

Упражнения: Alternating Chest Press, Alternating Close Row, Alternating Shoulder Press, Alternating Dumbbell Pullover, Alternating Tricep Extension, Alternating Bicep Curl.

7. Upper Body Strength Workout — Guaranteed Muscle Burnout

  • Длительность: 40 минут
  • Сложность: 4
  • Калории: 200-640 ккал
  • Инвентарь: гантели, скамья
  • С разминкой и заминкой

В этой 40-минутной тренировке Даниэль приготовил 6 классических упражнений, которые разделены на 3 раунда. Упражнения выполняются в 10 повторений, каждый раунд повторяется в 3 подхода. В конце вас ждет Burnout Round из 6 упражнений.

Упражнения: Chest Fly, Bentover Reverse Fly, Lateral Raise, Pullover, Tricep Extension, Bicep Curl,

8. Upper Body Arms, Shoulders, Upper Back Workout

  • Длительность: 40 минут
  • Сложность: 4
  • Калории: 198-435 ккал
  • Инвентарь: гантели
  • С разминкой и заминкой

Эта силовая тренировка для верхней части тела очень разнообразная. В нее вошли 18 различных упражнений, которые разделены на 3 раунда. Каждое упражнение выполняется в один подход по 10 повторений. Между раундами вас ждет небольшой перерыв. Келли использует гантели от 2 до 8 кг.

Упражнения: Chest Fly, Bent Over Fly, Ventral Raise, Dumbbell Pullover Palms In, Kneeling Tricep Kick Back, Hammer Curl; Chest Press, Dumbbell Wide Row L&R, Shoulder Press, Dumbbell Pullover Palms Up, Overhead Tricep Extension, Bicep Curl; Close Chest Press, Dumbbell Close Row, Lateral Raise Palm Down, Side Pullover, Tricep Dip, Overhand Curl.

9. Upper Body Superset Workout for Arms, Shoulders and Upper Back

  • Длительность: 50 минут
  • Сложность: 3
  • Калории: 275-536 ккал
  • Инвентарь: гантели
  • С разминкой и заминкой

В этой тренировке на 50 минут Келли приготовила для вас 14 упражнений. Упражнения разделены на 7 раундов, раунды повторяются в 2 подхода. Каждое упражнение выполняйте по 8 повторений. Тренировка длинная, поэтому можно брать дополнительные перерывы между раундами.

Упражнения: Chest Fly, Reverse Fly, Bicep Curls, Bent Over Tricep Extension, Lateral Raise, Bent Over Rear Raise, Ventral Raise, Pull Over Plus a Narrow Press, Row Plus Rotation and Extension, Roundabout Push Up, Lateral Raise and Cross, Bent Over Shrug, Rotating Curl, Skull Crusher.

Силовые тренировки для верхней части тела на время

1. Fun Upper Body Workout for Great Arms & Shoulders

  • Длительность: 28 минут
  • Сложность: 3
  • Калории: 140-280 ккал
  • Инвентарь: гантели
  • Без разминки, но с заминкой

В эту тренировку для верхней части тела вошли 18 различных упражнений, поэтому вам гарантированно не будет скучно. Каждое упражнение выполняется 1 раз по схеме 45 секунд работа, 20 секунд отдых. Есть комбинированные упражнения на несколько групп мышц, а также пульсирующие упражнения для максимальной проработки мышц.

Упражнения: Reverse Fly + Pulses; Chest Fly + Pulses; Pullover + Crunch; Overhead Press; Tricep Extension + Close Row; Curl + Arnold Press; Chest Press + Bridge; Wide Row + Plank; Lateral & Ventral Raises; Side Pullover; Cadence Curl; Halo Extension; Traveling Push Up; Back Bow Pull; Arm Circles; Antagonistic Wide & Narrow Pulldown; Tricep Dips; Walkdown + Pulls.

2. Functional Upper Body Workout for Strength and Coordination

  • Длительность: 33 минуты
  • Сложность: 4
  • Калории: 191-351 ккал
  • Инвентарь: гантели
  • С разминкой и заминкой

В этой тренировке для верхней части тела от Fitness Blender вас ждет 4 раунда по 2 упражнения в каждом раунде. Каждый раунд повторяется в 2 подхода. Предлагается следующая схема выполнения: 45 секунд работа, 15 секунд отдых. В конце программы небольшой Burnout Round из четырех упражнений.

Упражнения: Bicep Curl, Tricep Extension, Reverse Fly, Chest Press, Overhead Press, Pullover, Lateral Raise, Ventral Raise, Push Ups, Tricep Dips, Back Bow Pulls, Arm Circles.

3. Upper Body Strength Workout for Arms, Shoulders, Chest & Back

  • Длительность: 34 минуты
  • Сложность: 3
  • Калории: 188-347 ккал
  • Инвентарь: гантели, скамья
  • С разминкой и заминкой

В этой тренировки вас ждет 24 уникальных упражнения, которые выполняются в один подход по схеме 45 секунд работа и 15 секунд отдых. Всего в программу вошли 4 группы упражнений:

  • Группа 1 (грудь и спина)
  • Группа 2 (плечи и широчайшие мышцы спины)
  • Группа 3 (бицепс и трицепс)
  • Группа 4 (вращательная манжета плеча)

Если вы хотите поработать и над остальными группами мышц с тренерами Fitness Blender, обязательно посмотрите:

  • Overhead press
  • 3-way bicep curl
  • Push-up
  • Bent-over row
  • Reverse fly
  • Do each move for 40 seconds, then rest 20 seconds before moving onto the next move in the circuit. Complete four total rounds. Don’t take additional rest in between rounds (though of course take a break if your form starts to falter or if you feel like you can’t catch your breath).

Demoing the moves below are April Nicole Henry (GIF 1), a strength athlete based in New York City; Nathalie Huerta (GIF 2), coach at The Queer Gym in Oakland; Erica Gibbons (GIFs 3 and 5), a California-based personal trainer and graduate student becoming licensed as a marriage and family therapist; and Cookie Janee (GIF 5), a background investigator and security forces specialist in the Air Force Reserve.

7 upper body exercises to do at home

What it’s good for: Shoulders, chest and triceps strengthening. Cardiovascular fitness.

How to do it: Stand with one foot slightly in front of the other and bring both hands into a fist just below your chin. Extend and punch one arm out at a time in front of you creating a straight line from your shoulder to your hand. Bring hand back into a guard position and alternate punches maintaining a consistent tempo.

Your browser does not support the video tag.

How to progress: Increase the speed and power of each punch and lift onto the balls of your back foot to generate more force. Grab two dumbbells/lightly weighted objects to increase resistance.

How to regress: Slow the speed, power and range of movement of each punch.

2. Side and lateral arm raises

What it’s good for: Shoulders, lateral and anterior deltoid.

How to do it: Stand tall and with feet roughly hip-distance apart, roll your shoulders back, engage your core and look straight ahead. Keeping your arms almost completely straight, raise them up straight ahead to shoulder height before controlling back down. Following this, raise both arms to the side to shoulder level and again control back down. Alternate between both movements.

Your browser does not support the video tag.

How to progress: Grab two dumbbells or weight objects and perform the exercises with the added resistance. Slow the return phase of the movement down.

How to regress: Perform exercise in a seated position.

3. Shoulder press

What it’s good for: Deltoids, triceps, traps, upper chest.

How to do it: Stand with both hands either side of your shoulders with elbows bent to approximately 90 degrees and palms facing forward. Push your hands up vertically over-head and fully extend your arms before controlling back down to starting position.

Your browser does not support the video tag.

How to progress: Grab 2 dumbbells or weight objects and perform the exercises with the added resistance. Slow the return phase of the movement down.

How to regress: Perform the exercise in a seated position.

4. Press ups

What it’s good for: Chest, shoulders, triceps and abdominal strengthening.

How to do it: Bring yourself down on all fours with your arms extended and shoulders directly over your hands. Whilst on your toes and keeping your hips in line with the shoulders and feet, lower your chest down towards the floor by bending the elbows. Before reaching the floor, extend the elbows and push your body back up to the starting position.

Your browser does not support the video tag.

How to progress: Place your feet on a raised surface e.g. a step or the sofa and perform the exercise in a decline position.

How to regress: Place your knees on the floor and focus on completing the exercise in the same manner whilst lowering your hips down and keeping them in line with the shoulders and knees at all times.

5. Floor tricep dips

What it’s good for: Triceps, chest and shoulder strength.

How to do it: From a seated position on the floor, place your feet flat down and bring them in towards your hips with knees bent. Place both palms on the floor behind your hips with elbows bent. From here, push your hips up off the floor by extending your elbows before lowering yourself back down.

Your browser does not support the video tag.

How to progress: Perform the exercise whilst raising one leg straight up in the air or place hands on the edge of a step, seat or sofa and perform a full tricep dip.

How to regress: Sit down and pause between each repetition.

6. Inchworms

What it’s good for: Strengthen muscles of anterior and posterior chain.

How to do it: Stand tall with your feet roughly hip-distance apart. Bend forward from the hips and place your hands on the floor in front of your feet. Inhale and walk your hands forward, one at a time, allowing your heels to lift off the floor as your body begins to form a straight line from heels to head. Once in an extended plank position complete one press up before reversing the movement and returning to the starting position.

Your browser does not support the video tag.

How to progress: Increase the number of press ups for each repetition.

How to regress: Remove the press up element of the exercise.

7. Plank raise

What it’s good for: Shoulders, triceps, glutes, lower back, core.

How to do it: Begin in a plank position with your weight resting on your forearms and your body in a completely straight line from shoulders to ankles. Tighten your abs and without letting your hips shift, push up on to your hands one at a time. Continue to alternate between the plank and extended plank positions.

Your browser does not support the video tag.

How to progress: Add a press up every time you come up into an extended plank position.

How to regress: Perform the exercise sequence on your knees ensuring your hips stay in line with your shoulders.

Leo Parnell-Notice

Leo Parnell-Notice Health and Fitness Instructor, Warwick Sport

Leo has a background in athletics and personal training and enjoys the sense of achievement from learning something new. He loves all sports, especially trying new ones.

Here’s Why the Landmine Press Should Be in Everyone’s Upper-Body Routine

Blond muscular bodybuilding lifting a barbell landmine press exercise

Landmine training was in vogue long before the landmine attachment existed. Old-school lifters jammed the barbell into a corner to do T-bar rows and they still do. Now thanks to the minds of creative coaches, landmine training is a great way to train your muscles from multiple angles and positions. The most popular of these exercises is the landmine press.

The landmine press is great for lifters who lack the shoulder mobility to press a barbell overhead. It’s also a nice change-up from overhead and bench pressing also. Here we will go into what the landmine press is, how to do it, the muscles trained, the benefits, and how to add it to your programming.

What is the standing landmine press?

The landmine overhead press is a unique pressing exercise as it falls somewhere in the middle of being both a vertical and horizontal press. This is due to the angle of the barbell that’s either wedged into a corner or inserted in a landmine attachment. The angle creates an arch that allows lifters to go overhead without putting strain on the shoulder or compressive load on the spine, making this a godsend for lifters who lack the shoulder mobility to go overhead and for those with lower-back issues.

How to do the standing landmine press

  1. Stand with your feet hip-width apart holding the end of the barbell with one hand.
  2. Hold the end of the barbell a few inches away from your shoulder and engage your lats, grip, and core.
  3. Press to lockout by extending the elbow and reaching forward at the end of the movement.
  4. Slowly lower back down and repeat.

Muscles trained

The standing landmine press is a predominately upper-body exercise. But due to standing and lifting unilaterally, this exercise challenges your balance and core stability. Here are the muscles trained by the standing landmine press.

Upper body

  • Forearms
  • Upper back (rhomboids, traps)
  • Rotator cuff
  • Triceps
  • Anterior deltoids
  • Pectorals (to a less extent)

Lower body

  • Obliques
  • Glutes

Landmine press benefits

The landmine press trains the overhead pattern safely for all lifters and is a great variation for those who have shoulder or lower-back issues. Here are a few important benefits of the standing landmine press.

  • Increased grip strength: Because you’re gripping the fat end of the barbell, your grip muscles are working harder to hold the barbell in place. This engages the rotator cuff, which then gives you better shoulder stability.
  • Works around shoulder mobility issues: Due to the unique pressing path, this allows lifters with mobility issues to train the overhead press safely.
  • Reduces compressive load of the spine: For lifters suffering from lower-back issues, the angle of the landmine gives your spine a break from the compressive load on the spine that comes from pressing a barbell overhead.
  • Better core stability and reduces strength imbalances: Due to lifting unilaterally, your body becomes unbalanced and your core muscles engage to prevent your torso from rotating to the load side during the press. If you have a strength imbalance between sides lifting unilaterally will help improve this, which leads to pressing more weight with your bilateral lifts.
  • Trains muscles from different angles: The angle of landmine training is a mix between vertical and horizontal, training in the in-between zone. This angle and versatility of the landmine allow you to train heavily in the standing, tall kneeling, and half-kneeling positions.

3 common standing landmine press mistakes

The standing landmine press seems simple enough. You stand there and press the barbell away from your shoulder. But there are a few important things you need to do to get the best out of this exercise.

  1. Gripping the bar incorrectly: Some either don’t hold the end of the barbell, or if they do, their wrist tends to roll back, causing wrist extension and energy leaks while pressing. Prevent this by holding the end of the barbell tight and placing your thumb at the end of the barbell to help stop the wrist from rolling.
  2. Fixing your starting position: There’s a tendency to start with the end of the barbell too close to your shoulder and not engage your lats and upper back. This causes the shoulder to roll forward and makes the start of the press more difficult.
  3. Going through the full range of motion: Some lifters rob themselves by just pressing and returning to the starting position. But when your press and reach forward with a slight torso lean you will improve shoulder mobility and train all parts of the movement.

How to add it to your routine

There are a few ways to program this depending on your shoulder mobility. If you’re using this as your primary overhead option because of limited shoulder mobility or pain, program this on a day when you’re not benching for either strength or hypertrophy. Pairing this with a carry, core, or leg exercise works well. For example,

1A. Single-arm standing landmine press: Six to 12 reps (each side)

1B. Farmer’s carry: 40 yards

When you want to add the landmine press for extra overhead pressing volume without the shoulder stress, program for higher reps two days after you overhead press. Pair with a triceps exercise for improved lockout strength. For example:

1A. Single-arm standing landmine press: 12 reps (each side)

1B. Overhead triceps extension: 12 to 20 reps

The Ultimate Full-Body Landmine Workout

Weight set-and Rep Suggestions

Below are guidelines on how to program the landmine press for strength and hypertrophy. These are only guidelines and can be changed to fit your personal goals.

Hypertrophy: Time under tension and volume is the key to gaining muscle with any exercise including the landmine press. Performing three to five sets of six to 12 reps, resting a minute to 90 seconds

Strength: This is not the greatest exercise to perform for strength, but many people find this better for their shoulders and back than overhead presses. If this is the case for you and want to train for strength, do three to five sets of three to six reps with heavy loading. Rest two to three minutes between sets.

Landmine press variations

The beauty of the landmine setup is you can set up in different body positions to train your muscles at different angles for better muscle development. Here are three variations to up your landmine press game and to improve your hip mobility and core stability.

Half-kneeling landmine press

By lowering your center of mass, you can press without too much compensation from the pelvis and lower back. And this position further trains core stability, hip mobility, and anti-rotational core benefits. The press arch is more overhead than horizontal, making this more difficult than the standing landmine press.

Tall kneeling landmine press

Pressing in the tall kneeling position trains your glute strength because your posterior is engaged to keep you upright. Plus, it also acts as a form check, as it’s easier to see technique errors such as overarching the lower back while pressing overhead. And taking the lower legs out farther adds to the difficulty of the lift because of your inability to “cheat” the weight up.

Side to side landmine press

The side-to-side landmine press is similar to the standing variation about except it is performed with two hands while alternating the pressing angle by going from shoulder to shoulder. With the combination of close grip and being performed with two hands, you will lift more weight than the standing version.

What your body does

Your blood courses through your body carrying nutrients, oxygen and other biological important substances. And this delivery system also brings heat produced in the muscles to the skin, where it’s released.

When you enter a cold environment, your body redistributes blood to the torso, protecting and maintaining the warmth of the vital organs there. At the same time, your body constricts blood flow to the skin. Narrowing the roads to the skin means less heat can make the journey, and so less is lost to the environment. And minimizing how much blood goes to the skin – which is in closest proximity to the cold – means you can hold onto more of your internal heat longer.

Another defensive strategy the body uses to stay warm is cranking up muscle activity. This in turn increases your metabolism and creates more heat. Think of a brisk winter walk when the mercury has really plunged – your teeth may chatter and your arms and legs may shake uncontrollably in shivers. This seemingly nonproductive use of the muscles is actually an effort to increase body temperature by breaking down more nutrients to stoke your internal furnace.

Differences in body size, body fatness and metabolic activity influence how different individuals experience cold. Smaller people with lower levels of body fat lose more heat to the environment than larger people with more body fat. A bigger individual may have increased muscle mass, which is a producer of heat, or elevated body fatness, which functions as an insulator to reduce heat loss. These differences are not easy to change.

Top 10 Reasons to Learn Martial Arts

In the United States, martial arts are more popular than ever. In fact, did you know that it’s a 4 billion dollar industry?

If you’re considering martial arts either for yourself or your child, it’s a great choice! There are so many benefits to both your physical and mental health. But it can be tough to commit to something new.

That’s why we put together this guide with 10 reasons you should learn martial arts. Check it out below.

1. Increased Confidence

Increased confidence is something that martial artists of all ages enjoy. Whether it’s for you or your child, martial arts can help you improve your confidence.

Practicing, improving, and succeeding at a skill improves self-image and gives participants confidence that they can succeed in other areas and ventures.

In fact children who participate in karate or a similar martial art show improved confidence and even better performance in school. So, if you’re looking to improve your child’s self-confidence or yours, martial arts are a great activity to do so.

2. Full Body Workout

Are you looking for a new form of exercise? Martial arts is your answer.

That’s because martial arts truly provide a full body workout. The consistent practice has shown to increase overall mobility, improve your body’s pressure response, and increase muscle.

Because so many martial arts involve repeat muscular actions over time you’ll build strength and burn fat. Who doesn’t want that?

Looking for a way to increase strength and build muscle quickly and intensely? Kempo can do it for you. It’s a full-body martial art that combines the athletic abilities of Karate, Judo, Kung-Fu, and Brazilian Jiu-Jitsu. This is an ideal martial arts system to accomplish those goals.

3. Increased Flexibility

Repetitive movements like high kicks, low stances, fancy footwork, and ground maneuvering improve flexibility and mobility which will benefit your overall health.

Did you know that flexibility has many health benefits ? Some of them include:

Better freedom of movement

Reduced muscle soreness and tension

Improved relaxation of mind and body

Reduced risk of injury

The multi-directional movement of Kempo makes it a perfect martial art for those who want to improve flexibility. If flexibility is your goal, try it out!

4. Better Coordination

All martial arts require spacial awareness and coordinating movement with another person. Some martial arts even include the use of props and tools.

All of these factors improve the coordination and awareness of the participant’s body as well as the people and objects around them.

Practices like Kempo encourage the lower part of the body to act as a base from which the upper body can maneuver and operate – this idea has been borrowed by many martial art systems including Krav Maga.

5. Self Defense Skills

One obvious benefit to learning martial arts is an improved ability to perform self-defense maneuvers in situations where there is a real threat.

According to recent data, an aggravated assault occurs every 43 seconds in the United States. Martial arts can prepare practitioners to defend themselves in life-threatening and dangerous situations.

This is great for you but also really great for your children as well.

6. Lower Blood Pressure and Heart Rate

Participants in martial arts have been shown to have lower blood pressure and heart rates. But that’s not all.

Because of its similarity to H.I.I.T. (high intensity interval training), martial arts can improve overall heart health, lower cholesterol, and provide more regulated blood sugar and insulin levels. Say hello to a healthier body happier life!

Martial artists enjoy all the physical benefits of regular exercise without having to run on a treadmill or lift weights. It’s a great option to improve your health.

7. Want to Improve Your Mental Stamina? Learn Martial Arts

Recent research showed that aerobic exercise (like martial arts) actually produced a physical change in the brain that promotes better memory and learning skills .

The same study observed that a new case of dementia is observed every four seconds globally. Those who want to prevent this debilitating condition can fight it by participating in martial arts.

This is a great benefit that many people aren’t aware of when it comes to martial arts.

8. Improved Social Skills

Martial arts can also help you develop social skills. This is because of the team environment. You’re working alongside people with the same goals as you, learning and growing together.

This is especially beneficial for children. In martial arts classes, they’ll be able to learn how to resolve conflicts, make new friends, and show compassion.

Being in a new environment can be scary for kids, but learning how to navigate that situation in a safe controlled environment is a great skill that will benefit them for life.

9. Develop Self Discipline

By attending martial arts classes you’ll become accustomed to direction and structure. In this environment you have to pay attention to the task at hand and rid your mind of distractions.

It’s also crucial to realize that achieving your martial arts goals depends on you. No one else can do it for you. This promotes self-reliance and independence!

You’re the one who needs to put in the work to improve and grow. To be your best, you need to be dedicated and put in the required effort.

As you progress you’ll gain self-discipline that will be beneficial in every other aspect of your life as well.

10. Stress Relief

Did you know that practicing martial arts can help relieve stress? Often this is accomplished by focusing on the present and things you can control. Many forms of martial arts also emphasize being in complete control of your breathing and thoughts.

When you do this you’re learning a skill that can be applied throughout all areas of life. When you’re more focused and confident and your thoughts are more clear you’ll relieve yourself of stress in so many other parts of life too.

More than anything, going to martial arts class will help you leave with an increased mental focus and a greater appreciation for the world around you through a fun, safe, and challenging workout in an encouraging environment with like-minded people.

Now What?

Now that you’ve read all about all these reasons why you should learn martial arts it’s time to get started. Make the decision today to push yourself to a new level of personal performance.

In no time, you’ll be reaping all the benefits of learning martial arts. So just do it and get started today.

If you have questions or want help getting started to learn martial arts in Moorpark, Thousand Oaks, Simi Valley, Santa Rosa Valley, Camarillo, or Oak Park, Ca, contact us today. We’re here to help with anything you need to take your first step.

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