subject: Exercises For The Martial Arts [print this page] Since we, as people, have a natural tendency to be lazy, it is easy to trick ourselves into thinking that all we need to do to train for the martial arts is to practice our kicks and punches and maybe throw in a kata from time to time. However, the more we cross train and exercise outside our art, the better we will be, and an added benefit is that by cross training and developing our bodies in as many ways as possible, we can reduce our risk of injury. One of the best ways of increasing our strength is weight lifting, so every martial artist should understand how lifting weight can maximize his or her potential as a fighter. Good exercises to do include squats, bench presses and curls.
Squats are widely held to be the king of leg exercised, because no other exercise is so effective at targeting the entire leg, while also working out the hips, lower back, and shoulders. Marital artists need powerful legs in order to deliver precise, hard kicks and for grappling, so squats are a perfect fit. There are some creative variations, which will leave you gasping for breath and sore for days with no weight at all, but this article will focus on weighted squats. Start out with a moderate amount of weight and gradually increase it, keeping in mind that there are many people who are permanently out of commission due to blowing out their backs while doing squats. Rest the bar on your shoulders, plant your feet a shoulder-width apart and bend your knees, keeping your back straight. Go down as low as you can, and then straighten back up.
The next exercise is the classic bench press. The bench press is an excellent way to develop punching power, and the extra strength you will gain from it will shine thorough in all of your hand techniques. In addition, bench pressing does wonders for your physique. However, bench presses are infamous for developing the front of your shoulders while doing nothing for the back of the shoulder, which can create a dangerous imbalance to leading to possible injury. So, keep your eyes peeled for exercises that can help correct this imbalance. To bench press, lie on a weight bench and place your hands on the weight bar, which should be sitting on the rack. Lift it and bring it all the way down to your chest them back up, making sure that you do not lock your elbows out all the way. Two sets of ten reps is a good target.
A third helpful exercise is the curl. Curls work your biceps, which helps with punches, chops, blocks, and other hand techniques. This article will focus on standard curls, but variations exist that work the triceps as well. Stand with feet a shoulder width apart and hold the weight by you hip. First raise the weight, and then bring it back down. Keep your shoulders back and stand up straight. Shoot for 3 sets of 10 reps with each arm.
The great thing about weight training is the infinite variety that it offers. These exercises should get you started, but don't stop with just them - keep learning and seeking out new things.
