Inflate your press and strengthen your core muscles with training program for MMA fighters based on Muay Thai techniques tai
Muay Thai (Thai boxing) is one of the main power components of any MMA fighter. Besides the crushing complex kicks, arms, elbows and knees, this is a martial art includes techniques perfect for working on muscles the abdomen. As you probably noticed, MMA fighters have a tightened and very “functional” physique that are difficult to build in the average sports section.
- Press training like MMA fighters
- Brief description of the press training fighting program
- Abdominal Exercise
- 1. Thai bar
- 2. Side bar
- 3. Thai twisting
- 4. Reduction of knees and elbows while standing
- 5. Kicks with the knee
- 6. Dumbbell Arm Raises
- 7. Turning the body to the side with a dumbbell
- 8. Lifting a dumbbell over your head
- Press training like MMA fighters
- Brief description of the press training fighting program
- Abdominal Exercise
- 1. Thai bar
- 2. Side bar
- 3. Thai twisting
- 4. Reduction of knees and elbows while standing
- 5. Kicks with the knee
- 6. Dumbbell Arm Raises
- 7. Turning the body to the side with a dumbbell
- 8. Lifting a dumbbell over your head
Press training like MMA fighters
That’s why we decided to make a list of exercises for muscles. Muay Thai based belly – the same kind of movement you can see today at Bangkok fight clubs. Performing them, you do not only strengthen the core, but you can pump up the same relief the press that you usually see with MMA champions, such as Conor McGregor’s “king” featherweight category (and avoid while bruising!).
Exercise goal
Most of the exercises below simulate such methods. fight like a knee hit or clamp the opponent between the knee and with the elbow. Their goal is to upset the balance of the body, causing you to try to maintain balance and turn on the muscles of the cortex. you too you can work out those deep muscles that are “not enough” classic push-ups and squats. Result? Amazing press A large number of calories burned and increased stamina!
Brief description of the press training fighting program
Target muscles:
- Press
Training Level:
- Elementary
Frequency:
- Up to six workouts per week
Duration:
- 45 minutes
Sequence:
- Perform exercises in the specified number of approaches, resting between them as needed, then go to next.
Abdominal Exercise
1. Thai bar
Number of approaches: 3 Number of repetitions: 5-10 (each side)
Take an emphasis lying, then bend your arms and lower your forearms on gender (A). Turn the body to the right, tearing off your right arm and right leg off the floor, then bring your elbow and knee together. Strongly strain muscles of the cortex and hold for three seconds (B). Repeat for the opposite side. If the exercise appears too complicated, do it on your knees.
2. Side bar
Number of approaches: 3 Number of repetitions: 5-10 (each side)
Take the emphasis while lying down, and then turn the case to the right by lifting right hand over your head (A). Tighten the muscles of the core and tighten right knee and right elbow together (B). Hold position in for three seconds, and then repeat for the opposite side. If the exercise seems too complicated, do it on knees.
3. Thai twisting
Number of approaches: 4 Number of repetitions: 10 (each side)
Lie on your back, tear off your legs from the floor and put your hands behind your head. Pull in your stomach and lift the body by touching your right elbow with your right hips (A). Hold for three seconds and then lower your upper back to the floor. Repeat for the left side. (B)
4. Reduction of knees and elbows while standing
Number of approaches: 5 Number of repetitions: 10
Stand straight, put your right hand on the wall, left hand lift above your head, lift your left leg (A). Raise the left knee, touch it with your left elbow and hold the position in for three seconds (B). Follow prescribed amount reps, then repeat for the opposite side. If can, do the exercise without leaning against the wall.
5. Kicks with the knee
Number of approaches: 5 Number of repetitions: 5-10
Stand opposite the wall so that you can reach it and maintain balance (if necessary). Get into the battle stand, arms extended in front of you, as if you grabbed the enemy behind the neck (A). Slowly bring your hands to your chest, raising your right knee as if you had hit them in the head of an adversary (B). Hold for three seconds. Follow prescribed number of repetitions and then repeat for the opposite side.
6. Dumbbell Arm Raises
Number of sets: 1. Repeat for 3 minutes
Take light dumbbells in each hand, spread your legs wide shoulders. Keeping your arms upright (but not fully extended) elbows), lift the dumbbell to shoulder level (A). Dropping one hand down, lift the other (B). Move in this rhythm for three minutes (use a timer or just keep track of the time) keeping the abdominal muscles in tension and keeping the body motionless. At the end of the exercise without rest, go to the next.
7. Turning the body to the side with a dumbbell
Number of sets: 1. Repeat for 3 minutes
Take a light dumbbell with both hands, spread your legs wide shoulders. Turn your outstretched arms to the left, while maintaining your head and body motionless (A). Make a similar move to the right (B) Continue for three minutes, after which without rest continue to the next exercise.
8. Lifting a dumbbell over your head
Number of sets: 1. Repeat for 3 minutes
Take a light dumbbell with both hands, spread your legs wide shoulders and extend your arms in front of you (A). Lift the dumbbell over your head (you can bend your arms slightly in the upper phase of movement) (B), and then return to starting position. Continue for three minutes.