Tag Archives: kickboxing in pune

Cooking the perfect dish

If the title already got you thinking what’s cooking got to do with a martial arts blog, read on.

Cooking a great meal doesn’t happen right away. Unless ramen is your idea of one.

Even before you actually start you already have a somewhat concrete idea of the ingredients to be used and how they fit in.

Then you got to manage the right timing of adding spices, salt, sugar along with boiling or frying.

You have to be alert about maintaining a consistent level of heat. You just don’t turn the burner on full blast right from the beginning.

You might be continuously engaged in stirring or you let it be for a while and keep it simmering. Obsessiveness with the process ruins everything.

In 30-45 minutes, you cooked yourself or your loved one a great meal and swear to God, it tastes amazing. Much better than the 120 seconds instant noodles.

Why does your approach to martial arts, personal safety, fitness and health have to be any different? You can’t drive-thru at your local gym with a fat annual membership plan and feel entitled to become fighting fit.

If you are new to this, relax and leave yourself to a scientific training process that takes care of routine, intensity levels, recovery and anything else that might crop up. If you are not a doctor, you don’t self medicate. If you don’t know cooking, you ask for help. Don’t be stubborn with self-training when it comes to martial arts and fitness as well. We all start somewhere and contrary to the image in your head, the better training standards a martial arts center has, the more are your chances of getting help from the instructor and training partners.

Take a look at the blog posts. Go to the youtube channel  and see for yourself the all rounded experience you will have in our training sessions.

Make the walk to our centers in Pune and cook up the perfect lifestyle of health, safety and fitness for yourself.

Flexibility

So I got a call last week from a concerned parent. Her concern? She was worried her 17 year old was not flexible enough to do the high kicks like they show in movies and hence she was putting off her training. Leaving aside the bunkum that popular media portrays about martial arts and kickboxing, it got me thinking about writing a few things about flexibility.

How training flexibility in the right way can help?

  • It frees you up physically and mentally where you don’t feel bogged down by aches and stiffness.
  • Improvement in posture
  • Better circulation and health of internal organs
  • Improvement of endocrine and nervous system function

Your fears are a part of the nervous system

Every muscle contracts on an impulse from the brain through the central nervous system(CNS). Chronically contracted and short muscles develop a stretch reflex that makes it reflexive for the muscle to resist any kind of lengthening. In our classes, we train flexibility by first developing the interaction between the CNS and peripheral nervous system(PNS). So you learn to relax and override the stretch reflex with breathing and sensitivity.

DO NOT force a stretch. DO NOT try to touch ‘head to knees’ or ‘head to toes’. BE PATIENT.

Factoring in the fascia

Fascia is a dense matter comprised of mainly collagen that wraps muscles, tendons, ligaments and internal organs throughout the body. Think of it as one muscle running from head to the toes that effectively transmits force through the body’s structure. Repetitive movements and short muscles cause the fascia to adapt accordingly and become dense and excessively tense. Pull a taut bedsheet in any position you see the effect on the whole sheet.

Without removing the dense buildup around shoulders, abdominals, hips etc trying to force a stretch is futile. Try deep tissue massage, rollers, rolling around on the floor.

Correct alignment, partner assisted loaded stretching

We start with a focus on the absolutely correct alignment. Firstly this trains the CNS to release its tight control over the muscles. Secondly the density of the fascia adapts to the changing muscles. PATIENCE. You can get a partner to assist with an increased load once you’ve settled down into a stretch and can’t progress further.

If you want to split like Van Damme just remember the extreme stretches and high kicks forced him to have a hip replacement surgery!

-Anomit

Fitness benefits of training in kicks

Functional core strength

Martial arts strikes focus on producing power through arms and legs in the most efficient way. The core is not just the ‘six pack’ when it comes to martial arts. It includes the trunk, belly and the legs. Anatomically the following major muscle groups are involved

  • rectus abdominis, the six pack
  • transversus abdominis, crisscrossing set of muscles that connect with the diaphragm
  • obliques
  • psoas, the longest muscle from the ribcage to the thigh bone
  • vastus medialis, the inner thigh muscles (a part of quadriceps)

Practicing kicks target all these areas which translate into further benefits.

Improved posture and relaxed spine

Take the example of a roundhouse kick. There is a twisting power generated that involves the obliques, psoas and inner thighs. When practiced correctly, it opens up tight hips, releases tension from the lower back and builds obliques that holds the spine in place. Once the muscles are developed functionally, extra load is removed from the spine which returns it to its natural relaxed S-curves shape.

Reduces tightness in the thighs and calves

Kicks work on engaging the major leg muscles: quadriceps, hamstrings, calves etc. In a front kick, both the hamstrings and quadriceps are engaged and relaxed alternately. As awareness of these muscles increase with repeating the kicks, the muscles become supple and toned.

Strong glutes

The gluteus maximus, the ‘butt muscle’ is the largest muscles in the body that powers lower body movements. A sedentary life at a desk weakens this muscle along with tightening the psoas (see above) that can cause lower back pain.

With the right kind of training in kicks, these muscles can be re-activated that allows for relaxed walking, running and general comfort. Consistent movement that re-educates these muscles are the safest way to correct imbalances that arise from weak glutes. So show up in training and keep at those kicks.

flyer1

poster-yellowbelt

ANNOUNCEMENT: Yellow Belt Training is on!

To Register, Call 8308252872

What is it?

The yellow belt training is a 12 week certificate course in mixed martial arts, functional fitness and exercise knowledge.

What are the benefits of training?

  • Builds lean muscles, burns out the stubborn fat
  • Improved digestion and increased metabolism
  • Get in touch with your natural instincts
  • A state of physical and mental peace
  • Regulates hormones
  • Closer bonding and more fun as you workout in a group

…and many more than you will ever get from training alone in isolation!

How is the course structured?

Click here to import this calendar  to your device

Each of the 12 weeks in the course has a special focus topic that is repeated in all classes through the week. So make use of the opportunity and drill in the knowledge through practice.

You can join us on any week as this course continues in a cycle. For eg. if you sign up while week #4 is ongoing, you'll go through training week #4 - week #12 and then week#1 - week #3 as the cycle restarts.

Every class includes

  • functional fitness workouts from martial arts, yoga, calisthenics, parkour i.e.the best of disciplines
  • shadow boxing and partner drills
  • breathing and relaxation training
  • healing and massage techniques

Weekly breakdown

  • Week 1: Kickboxing stance and footwork. Hand strikes: Punches
  • Week 2: Footwork, short range hand strikes, leg strikes: kicks
  • Week 3: Short range leg strikes, strike combos
  • Week 4: Strike combos contd…
  • Week 5: Wrestling stand up basics
  • Week 6: Wrestler’s yoga, throws
  • Week 7: Throws, takedowns, hand strike and leg strike combinations
  • Week 8: Ground wrestling basics
  • Week 9: Ground wrestling escape/evasion with strikes
  • Week 10: Wrestling joint locks and submissions
  • Week 11: Wrestling joint locks and submissions contd…
  • Week 12: Qi Gong for health and healing

Power packed 30 minute MMA workout for beginners

Here is something that I put together today morning for those who have recently started training martial arts or want a taste of it at home.

  • Warm up the major joints by moving, rolling, spiralling, rotating (neck, shoulders, elbows, wrists, spine, hips, knees, ankles) – 5 minutes. Look up Scott Sonnon’s free Intu-Flow videos for beginners to learn more about warming up your joints and making them healthier.
  • 5 rounds of Suryanamaskar10 minutes. I prefer to do it in a relaxed way that loosens up the entire body. http://www.youtube.com/watch?v=9hSdq-50PG0
  • Shadow box for 1 minute without breaks. This is where you let loose and have fun with jabs, cross, hook, front kicks, roundhouse kicks, elbows. Apply the breathing lessons from this post.
  • Do 10 counts of push ups, squats, sit ups, leg raises for the next 2 minutes. Go to our Basic MMA Skills page to have a look at how to do these exercises in a relaxed way without getting tired.
  • Repeat Shadow Boxing + 10 counts of above exercises for a total of 5 sets.

Once you are done, take the next couple of minutes to bring your breathing back to normal, shake off tension from stiff regions and relax.

This is a glimpse of how the training sessions at Forge MMA progress. Call 8308252872 to sign up for our yellow belt, orange belt or green belt courses in mixed martial arts.

Relaxed striking

There are mostly two ways in which striking is taught in martial arts styles across (now this is a generalization, so relax)

  • Putting the whole bodyweight behind a strike, or
  • Keeping the body parts relaxed building up to a whip like quality in the strike

The first approach can be seen in modern boxing, kickboxing, Thai Boxing, some Japanese schools of Karate etc. Basically the body builds up a spiraling motion starting from a pivot point eg. the foot. Then progressively muscle groups are contracted sequentially to finally release the power through hands, feet, elbows, knees or any other striking surface. See a few examples here

Advantage:  Delivers massive impact due to the build up of momentum

Disadvantage: 

  • This is a hit or miss way of striking. If the surface of striking moves away or changes orientation, the vectors of the momentum being aligned in only one direction can easily cause the person to lose balance, trip over and injure themselves
  • After delivering a strike, the body takes considerable time to recover and bring the spine back to a neutral position. An unbalanced spinal structure is always the first set up for a throw or  takedown.

Applying kinesiology and specifically the concept of kinetic chains does give us a structural idea of the body and the simple mechanics behind a strike. On paper it might calculate out to be  a good strike but adding a human body to the mix changes everything. A human body is both hard and soft. This is where the second approach picks up.

  • Relaxing the hips and shoulders, allowing the spine to rest at a neutral position and length. This is quite close to the state of Sung in taijiquan.
  • Moving muscular tension like a wave along different muscle groups

Such a strike when released allows a better transfer of impact into a body. An alive body reacts very differently to a strike than a heavy bag or board. Depending on the static tension, the available neural pathways, visual cues etc every other body reacts uniquely. To adapt to such uniqueness, the strikes are delivered with natural efficiency and they add up when the body is not constantly recovering from putting too much effort into a single strike.

How do I build this quality of movement in my muscles? It’s simple really. You don’t have to look beyond some basic exercises. Just add some variation in the way you do normal workouts like push ups, sit ups, leg raises or squats. Are you fixed to only one plane of motion? If the ground below you suddenly became slippery, would you feel relaxed enough to adapt in the moment? Want to learn more? Give me a call on 8308252872 to train in Pune.

You can Vladimir Vasiliev showing a similar concept of strikes that adapt fast