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Martial Arts- 4 Exercises To Get Rid Of Belly Fat
Do you have issues getting rid of that extra belly fat? Self Defense Classes in Maryland get that question all the time. You’ve eaten healthy and have done the common exercises associated with getting rid of belly fat, but the results are not what you were expecting. Circuit training is a great way to burn off fat quickly. When you do circuit training you are moving from one exercise to next with no breaks until you are completely done with the first round of exercises. After you’ve completed the first round of exercises you’ll be able to rest for a little bit before repeating the round of circuits again for a total of three times. You should attempt to finish a circuit fast. Maryland Jujitsu recommend that circuits should be done three times a week for optimum results. Always try to beat your previous circuit time.
This circuit will have four exercises that you will quickly switch between. Ideally three rounds should be completed between 15 and 25 minutes. Make sure you do each exercise at maximum intensity to keep your heart rate in the target area for the duration of the circuit. Maryland BJJ recommends that you maintain your heart rate in the target zone is the key to burning fat quickly.
1. Dumbbell Clean and Press: With the dumbbells in your hands stand shoulder-width apart. Bend your knees and keep the dumbbells at knee level. From there you are going to straighten out your body with an explosive movement while pulling the weight to shoulder level. From that position you are going to press the dumbbells toward the ceiling then slowly bring them back down into knee level position. Complete 10 reps of the exercise.
2. T-Pushup: You are going to use a pair of light dumbbells. Get into the down pushup position while gripping the dumbbells on the ground. Make sure your palms are facing each other in the pushup position. Starting from the down pushup position push yourself up and lift one of the dumbbells toward the ceiling. Rotate your torso so your chest in no longer facing the ground, but facing the side. Your body should be in the shape of a “T” to know if you are doing them correctly. Do 10 repetitions each arm of this exercise.
3. Reverse Lunge and Curl: Keep your feet shoulder width apart while holding the dumbbells. Then you are going to take a step backwards and lower yourself till your front leg makes a 90 degree bend at the knee. While lunging back bicep curl the dumbbells. Slowly stand up and lower the dumbbells. Do 10 repetitions of this workout.
4. Seated Dumbbell Rotation: With one dumbbell have a seat on the floor. Have your legs out in front of you with your knees slightly bent. Keep your heels on the ground while leaning back.. Take the dumbbell and hold it in front of your stomach. Then quickly rotate from side to side as you try to get the dumbbell to touch the floor. Do 20 rotations of this exercise.
When you kick, is it more powerful to put more weight on your kicking leg or standing leg?
I've done different styles of martial arts. Some styles believe that when you kick, you should put more weight on your standing leg and that the leg should be rooted and planted.
I trained in another style where they believe that most of your weight should be on your kicking leg and directed towards your target as you kick. The standing leg should almost be weightless as you throw the kick.
Which way is more powerful?
If you put your weight in the kicking leg, you must be sure you are going to hit the intended target. Even if you do you will still find yourself setting the kicking foot down to keep from losing you balance. Personally I love people that put their weight into their kicking leg. It assures me that they will be well in my range when they kick and as they attempt to recover their balance. Putting weight in the kicking leg only assures me that they will be closer to me after the kick than they were before the kick.
Art of Crochet by Teresa - Amigurumi Tube - Arm or Leg
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