Preparation for your first Brazilian Jiu Jitsu -class

While There are no requirements for starting your trip in Brazilian Jiu Jitsu (BJJ)“ Many people wonder how they can physically prepare for working. Learn more about BJJ and the benefits and attempt A training plan that will help you prepare your body for the physical demands of this armless martial art.

Or You plan to practice BJJ For sports or self -defense, this unique fighting style grabs, travel, sweeps, throws and removed to avoid a risky situation or to get control of an opponent and bring them to the ground. In the first place a ground combat style“ Participants will learn establish Dominant positions and to use submissions such as joint locks, compression And Chokeholds to force an opponent to surrender. Practice BJJ required mental, emotional and physical tasking.

Bjj become popular after its effectiveness was demonstrated In early attacks of the ultimate fighting Cto helpShip (UFC) And Many BJJ schools and even classes have now been offered in various institutions, such as gyms, fitness studios and community centers“ Create greater access for those who are interested.

BJJ is not only a form of practice that helps individuals to develop self -defense skills, but also participation yield Other health and performance advantages. A recent scoping review focusEntrance About veterans and first responds showed that BJJ training can increase psychological resilience and help with the social reintegration of veterans in civilian life by participating in structured Training sessions that promote a supporting community environment That promotes companionship and a sense of connectedness and mutual trust.

The same assessment showed that BJJ training by first responders led to a 48% reduction in injuries for officers, a reduction in 53% injury for arrested persons and a reduction in taser use by 23%. In the other words, Training to handle stressful situations In BJJ can lead to it fewer injury and A reduced trust electronic operating devices during high–voltage situations. Other remarkable benefits noted in This review includes a reduction in symptoms From post -traumatic stress disorder (PTSD) among veterans, increased social bonding, aggression -restriction and improved coping -mechanismsalong with the typical health benefits that you would expect with practice participationincluded Improved cardiovascular health and muscle fitness, reduced anxiety and depression, improved mental focus and emotional stability, And improved mobility and recovery of injury.

To finish it all, participation in a moderate intensity ensures that the body works at a speed of up to 10.3 metabolic equivalents (Mets). In other words, A person who practices BJJ Would work about 10 times harder than when at rest. Using the standard comparison for converting Masony in calories [METs x 3.5 x body weight (kg) / 200 = kcal/minute]” we can calculate That 30 minutes from Bjj training burn almost 500 calorieS.

An example training

The following training can be used to prepare your body for the requirements of participate in Bjj:

• DO This workout One to two days a week for Three to four Weeks prior to the desired start date.
• Completely the excerciseS in the sequence mentioned.
• Depending on your current level of conditioning, start with every exercise An time (this is right An round) and work your way to doing two rounds. You can split aroundout day (e.g. round 1 In the morning, round 2 In the afternoon and round 3 in the evening)) or do Multiple rounds as part of a few training.
• Rest between exercises must be kept to a minimum (<30 second)).
• Rest between rounds should be one to two minutes“ If necessary.
• Adjust the time and repetitions at your current level of fitness. For example, you can add or subtract time and increase or reduce the proposed number of repetitions.

Remark: Amrap = as many repetitions as possible

Last thoughts

Bjj Can a practical, pleasure and fascinating way to participate In physical activity. Bjj and other martial arts offer unique benefits that go beyond those of traditional exercises, including self -defense, It can lead to improved yourself– to trustself -concept And self -effectiveness. Moreover, BJJ participants often report one Transfer of life skills learned during class to real situations“ Martial Arts Making A Great option Before moving!