How to Train at Home in 6 Minutes. Daud Adaev. BJJ. Grappling
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Hello everyone! This is Daud Adaev, a black belt in Brazilian jiu-jitsu: / daud_adaev ???? Subscribe to the channel ???? https://clck.ru/M38Qo Checkmat Academy Russia / checkmat_russia After a long break, we decided to resume our training videos for everyone who practices or wants to practice wrestling, Brazilian jiu-jitsu, grappling and other martial arts. We will start with a short but effective and dynamic workout that will pump up all your muscles in a complex. Now, during quarantine, most gyms are closed, and there is no full opportunity to train. But this is not a reason to lose shape. Therefore, I specially selected exercises so that you can repeat them both at home and in the gym on the tatami. Set the timer for 6 minutes and let's go! 1. Start with your feet. Get up on one knee and then on the other. Maintain good posture, arms in front of you, maintain balance, do not lean forward, make sure that your toes are completely on the floor. Repeat this exercise for 30-60 seconds. 2. Roll from a standing position to your knees. The same thing - posture, arms, balance, toes. Repeat this exercise 10-15 times. 3. Simulate defense against a pass to the legs. Move one leg back, leave it in the air and touch the carpet with the hand of the same name. Please note that touching the floor with your hand occurs on the exhale. Try to constantly move, do not stand in one place. Do this exercise for 30-60 seconds as well. 4. Do the classic Sprou. Stand in a stance, arms in front of you, lean on your arms and throw your legs back. Rise back to a stance. Lean on the exhale. Add dynamics and movement. Simulate a fight. Next, add here the alternate removal of one and the other leg. While moving the leg, we fall on the hip and soften the fall with our hands. 5. Full guard and rise back to the stance. Do not forget about the opposite points of support to maintain balance. Watch your breathing. Also add dynamics. Our free hand should always keep a distance from the imaginary opponent. 6. Go to the ground. Do the spider exercise. Alternately change the points of support. Move-move-move. Forward, backward, in a circle, to the right, to the left, run with our legs. This is the first round of training for BJJ wrestlers, grappling, etc. To maintain shape, repeat each exercise for 30-60 seconds. If you feel confident, you can add dynamics, increase the execution time. Want to see more similar training - like this video. Write in the comments. Repeat this workout with me, post it on Instagram, tag me ( / daud_adaev ) or our academy Checkmat Russia ( / checkmat_russia . I will definitely watch and evaluate what you are capable of. ???? Subscribe to the channel ???? https://clck.ru/M38Qo
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