
7 Exercises for Marzial Artists to be done on the beach for training for the whole body
Beach training offers a unique environment for martial artists. Training in an environment like the beach may seem limited, but in reality it is an excellent place for complete training. Sand offers resistance and instability, which forces the muscles to work more. In this article, we will discuss several exercises that martial artists can do on the beach to maximize their training for the whole body.
1) Spring of sand
https://www.youtube.com/watch?v=N83N29LCDSM
One of the simplest but most effective exercises you can perform on the beach is running on the sand. Running on the sand creates more resistance than running on solid ground, which forces the legs, hips and core to commit more. For martial artists, this strengthens the lower part of the body and improves cardio, as well as general explosiveness.
To start, choose a marked distance (from about 50 to 100 meters, depending on the available space). Sprint as quickly as possible through sand, then go back to recover. Repeat for 8-10 rounds. The soft sand forces the muscles to stabilize, improving the overall game and resistance to the legs. This is advantageous for fighters that rely on explosive movements during games.
2) Shadowboxing on sand
https://www.youtube.com/watch?v=a4zg7dui12g
Shadowboxing is a firm point for any martial artist, which allows you to refine your techniques, steps and times. If performed on the beach, the soft sand adds a layer of resistance to your movement. As you punch, kick and move, the sand creates instability, forcing the stabilizing muscles to commit.
To make the most of the shadow on the beach, focus on your leg game. Use the sand resistance to improve forward, lateral and angled movements. While throwing combinations, emphasizes speed and precision, also paying attention to how the legs adapt to the irregular surface. This will help improve balance and agility in real combat scenery.
3) Push up
https://www.youtube.com/watch?v=u52qp39Ayca
The push ups are a simple but highly effective exercise for the construction of the resistance of the upper part of the body, which is crucial for martial artists in all disciplines. On the beach, the push ups become more demanding because sand is an unstable surface that requires greater involvement from your nucleus and stabilizing the muscles.
Start with a position of standard push up, keeping your hands apart from the width of the shoulders. As I lower the body to the sand, keep the core tight and focus on the control of the movement. Perform set of 15-25 repetitions, depending on the fitness level.
You can add variations such as wide push-ups, diamond flexions or even push up plyo to increase the difficulty. These add more difficulties to the movement, making your body more unstable in general.
4) STAGES SHAPPER
https://www.youtube.com/watch?v=kve-sriouhu
The lunges are an excellent lower body exercise that affects the quadriceps, the rear muscles of the thigh and the buttocks. If performed on the sand, the lunges require more balance and stability, making them excellent beach training.
To perform a lunge for jumping, it starts in a position of lunge with one foot forward and the other. He lowers the body until both knees form angles of 90 degrees, then explosively jump into the air. It is possible to perform alternating lunges or complete a set number of repetitions on the one hand.
The lunges to jump build the explosive power of the legs and improve resistance. They are particularly advantageous for the martial artists who rely on rapid movements and strong legs to generate power on strikes and takedown.
5) jumps to the
https://www.youtube.com/watch?v=Tks8onxzosw
Tozzo jumps are another excellent way to improve the strength, power and resistance of the legs. The execution on the sand adds an additional level of difficulty, forcing you to involve the stabilizing muscles to maintain balance.
To perform a jump, to stay with your feet with the width of the shoulders. He lowers the body in a squat position, keeping his back straight and the chest at the top. Then, explosive jump in the air, reaching as high as possible. He lands gently and immediately lower to a squat to continue the movement.
Squts jumps not only build the strength of the legs, but also improve your cardiovascular conditioning, making them an ideal exercise for martial artists who need to be able to move explosive during a fight.
6) Bear kennels
https://www.youtube.com/watch?v=6ksosqcwstw
Bears are a movement throughout the body involving the shoulders, nucleus, hips and legs. They are particularly useful for martial artists because they imitate the type of movement you use in situations of socket or fighting.
To perform a bear crawl, he starts on all fours with his hands under his shoulders and his knees slightly from the ground. Striscia forward by moving the opposite hand and foot together (right hand with left foot, left hand with right foot), keeping the narrow nucleus and low hips. Choose the length of your crawling. Make sure to keep your technique tight while performing the movement.
Sand bears are much more demanding than on solid ground. The added resistance helps to strengthen the entire body and improves the ability to move efficiently on the ground.
7) Burpees
https://www.youtube.com/watch?v=t_99gpdhctm
Burpees are a dynamic exercise throughout the body that builds explosive power using only your body weight. On the beach, the instability of the sand adds an extra challenge, especially during the movement of the movement.
Start in the erect position, then go down to a squat, place your hands on the sand and jump your feet in a table position. Make a push upwards, then skip your feet in a squat position and jump explosively in the air, reaching your hands up.
The Burpees on the sand are excellent for improving both anaerobic and aerobic resistance, making you better prepared for long sparring rounds or intense martial arts training sessions. They also aim for all the main muscle groups, making them one of the best exercises for a training for the whole body.
Conclusion
The beach training offers martial artists a unique opportunity to improve their fitness levels, enjoying a beautiful and stimulating environment. By incorporating these seven exercises, you can affect all the main muscle groups and improve your strength, resistance and agility.
You can create a solid training using these exercises as the foundation of your program. Feel free to add other exercises according to your goals and preferences!
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