Date Posted:31 December 2019
MMA or mixed martial arts is a relatively young combat discipline in which almost any fighting technique or style can be accommodated. Over time, the rules of MMA have evolved to professionalize the sport and protect wrestlers.
MMA O MIXED MARTIAL ARTS
As its own name indicates, the MMA unites in the ring wrestlers of different styles, being able to combine experts in grecorromana with great karatecas, specialists in Muay Thai with masters of Jiu-Jitsu... The combinations are almost infinite.
Apart from this, if there is something that differentiates MMA from other wrestling sports such as boxing is the possibility of hitting the opponent with different parts of the body. Thus, it is possible to punch, elbow, knee or kick (as long as you are not standing and hit the opponent on the ground).
The popularity of the MMA has grown enormously in recent years with competitions such as the UFC or Pride. Some of its wrestlers have gained great popularity among fans, such as Mirko Crocop, WanderleI Silva, Randy Couture, Fedor Emelianenko, Anderson Silva, Georges St. Pierre, Gonzaga, and a long etcetera. Even the great wrestling star, Brock Lesnar, has fought on several occasions.
The MMA is often confused with the voucher tudo or even with the Full Contact. However, mixed martial arts have their own rules, established to professionalize discipline, lower the level of violence in combat and protect the fighters. These are the main rules of the MMA.
While many people rate MMAs as an extremely violent and unrestricted sport, the U.S. company has a clear rule that punishes competitors with warnings, points deductions, and even disqualifications if they do not comply.
The MMA and its fighters have changed a lot in the last 10 years, but who doesn't remember the incredible bout between Mirko Crocop and Wanderlei Silva? Certainly one of the best KOs in history.
How to Train MMA at Home and Improve Your Physics
Do you want to learn MMA but don't have the opportunity to join a gym? Don't worry, in this article I share with you the best exercises you can do to train MMA at home without a training partner.
It's clear that the best thing you can do to learn Mixed Martial Arts safely is to join a recognized gym with an experienced teacher, however, if you don't have the resources it's better to start with something than do nothing at all.
If you still lack the motivation to start, look at all the benefits of MMA and come back to this article later to start getting in shape.
Tips for Learning MMA at Home
The best way to learn Mixed Martial Arts is through practice, technique and conditioning exercises.
To do it from home you will have to focus on exercises that tune your physical condition, endurance, flexibility, coordination and are also related to the techniques of the MMA without the need for special equipment or training partners.
If I had to summarize the process to learn MMA at home would be as follows:
Read and see a lot of content from Mixed Martial Arts (Videos of techniques, articles, combats, documentaries, events of the UFC and other organizations, etc).
Do functional exercises that serve as physical preparation and conditioning.
Practice foot striking or combat techniques following video tutorials. Grappling techniques such as demolitions and submissions will have to wait.
To train MMA at home it is not mandatory to have complex equipment, just have a clear space and at least a mirror where you can see your movements.
MMA Tip: Try to get at least one cheap punching bag and basic equipment such as a pair of gloves and bandages. With this, you will be able to practice many important striking techniques in MMA from home.
The Best MMA Training Program
If you're really determined to learn mixed martial arts on your own, but don't have access to a gym, then the best thing you can do is invest in a good MMA training program.
In that case, I recommend the Tapout training program (Tapout XT).
It's the most complete there is and it's proven that it's not just for beginners. It will take you from the most basic to the most advanced aspects.
MMA DVD Tapout Training
SEE PROGRAM PRICE
In addition, not only includes DVD's with the videos of the workouts, but also includes accessories necessary for training, such as elastic bands, tracking book, diet recommendations, and so on.
Everything from the comfort of your own home. You just have to be disciplined and follow the workouts constantly to get the results it promises.
With this you will have a path traced by professionals, save time and avoid unnecessary injuries.
If for some reason you don't want to follow any program, here are some exercises you can start doing to put yourself in the path of the warrior.
The 7 Best Exercises to Train MMA at Home
The practitioners of Mixed Martial Arts must work a lot in the physical conditioning since the sport is quite demanding as far as the cardio and the capacity to execute the techniques with dexterity.
For some of these exercises you may need simple items such as rope, gloves or punching bag, but if you do not have these items any problem, replace the striking exercises with additional rounds of Shadowboxing. You'll see what I mean.
1. MMA Rope Jump
It's important to raise your heart rate at the start of MMA training at home, and jumping rope is a great way to do it, combining cardiovascular exercise with agility, speed, and coordination.
Choose one of the options depending on your fitness level:
After completing all the repetitions, hydrate and rest while you bandage your hands and put on your gloves.
If you don't have gloves you can buy them online for a very good price: Click here to see the best options.
If you don't want gloves, at least try buying MMA bandages to protect your hands and get used to their use.
Shadowboxing is simple, it consists of sparring with an imaginary opponent by throwing fists, kicks, blocking and dodging while moving technically simulating a combat.
This is possibly one of the most fun and useful exercises when training MMA at home.
The most effective way to shadow is to try to be as realistic as possible and stay active all the time, without lowering your guard or taking long breaks.
Imagine you're in real combat.
For all levels: 5 minutes of shadow / 1 minute of rest / Repeat 1 to 3 times
3. Stairs in Sprint
Do you remember Rocky's famous scene when he climbs the stairs and celebrates epically when he reaches the top?
There's a reason that scene exists, and that's because climbing stairs at a demanding speed is an excellent conditioning exercise for contact sports.
To really get the most out of it you have to do it by pushing yourself to the max, not climbing the stairs as if you were going to your workplace.
For all levels: Choose an adequate time depending on your physical condition and then rest and hydrate for 3 to 5 minutes.
4. BJJ Open Guard Circles
BJJ or Brazilian Jiu-Jitsu is a martial art focused on grappling and submissions. Since you are training only at home, you will not be able to apply floor techniques, but you will be able to strengthen the muscles necessary to execute them and get your body used to be in a defensive position.
5. Hitting the punching bag
The best thing about sack training is that you can do it on your own.
In addition to that, you can practice almost every Boxing, Kickboxing and Muay Thai technique that exists, giving you a broad spectrum of training that is completely applicable to a real fight (if done right).
For all levels:
In the following video, you can see how to hit the bag correctly avoiding injuries.
6. Muscular Strengthening
After having done the previous exercises you have the opportunity to take yourself to the limit doing strength exercises for your arms, pectorals, abdomen, and shoulders in the simplest way.
Complete three sets of chest flexions going to failure (until you can't do one more) and resting 1 minute between sets. Then work on your abs with the video below.
The video shows an 8-minute routine, it's a bit old and has nothing to do with fighting... but believe me, it works for beginners and you'll see quick results.
7. Stretches for MMA
One of the most critical moments of training is completed, and to ensure that your muscles recover and are in good condition after demanding training, you need to do a round of stretching.
In the following video, you can see a series of stretches designed for Mixed Martial Arts practitioners.
Simply mimic the movements carefully and focus on each muscle group.
After getting here, all that's left is to give yourself a round of applause and take a well-deserved break.
Remember, these are just tips for starting MMA training at home, getting in shape and familiarizing yourself with some techniques in case you can't attend a specialized gym.
Once you have the necessary resources, the best thing to do is to go and sign up, at least you will have a good physical condition and knowledge to start learning more advanced things and you will not be the novice in the class.