Female MMA Drills fighters sport amazing bodies. That is because MMA Drills is a complex sport that requires so many different techniques that the body trains through the full range of movements. Arms, legs, belly, butt, core, everything. It would be nice to mimic their actions without getting punched in the face! But, unfortunately, you can, and luckily! It’s not even necessary to devise an exercise program by yourself. I’ve eliminated the guesswork and designed a bikini-body exercise plan that you can follow!
Lose weight fast
Have you noticed that your clothing size increases as time passes? That’s not good! Are you tired of undoing your pants after you’ve had your meal? There’s no need! Maybe you’re already in shape, but you’re looking for something new to add to your fitness routine at the beach. No problem! It is not necessary to be an expert in MMA and know how to use a left hook from roundhouses or even aspire to become a fighter to benefit from this technique.
The six exercises listed below will set you in the best position to achieve that bikini figure you’ve imagined for years. Another benefit to this workout routine is you don’t have to purchase any equipment! That means you can perform this exercise at home, outdoors at the gym, or even at home. So do this routine wherever, anytime!
Make sure you fit in by using these six MMA Drills.
The drills perform in 3 blocks at 1 minute each. You’ll be after that. Then, you’ll rest for 1 minute before proceeding with the following three routines. Repeat this process until all exercises repeat three times.
For instance:
- Drill 1 – Repeat for one minute
- Drill 2 – Repeat for one minute
- Drill 3 – Do for one minute
- Rest 1 minute
- Drill 4 – Repeat for one minute
- Drill 5 – Do for one minute
- Drill 6 – Repeat for one minute
- Rest 1 minute
- Repeat x 2
As your fitness improves, extend the duration of each exercise. If you’re a beginner, don’t push yourself too hard at first. Instead, begin by easing into the routine. When you’re planning to add these exercises to your workout routine, include them however you like. During rest times, do not stand still. Instead, try to make it a busy time of rest.
By “active rest,” I meant to move around. Try something that is low-intensity, such as walking around through circles or stretching or shaking your arms. That will help keep your focus and body prepared for the next workout. For the remainder of the time, drink a glass of water if you’re thirsty. I’ve also provided advanced advice. If you’re only beginning, you can skip these for now. Then, when the exercises are easy for you, you can incorporate advanced tips to get things going.
Hopping across
Cross hops don’t just strengthen your quads and calves. They also boost your cardiovascular health. Cross hops can also help build coordination and timing that are required for MMA.
How to carry out Cross hops
- Put towels, clothing, or even string in a cross-shaped pattern in your direction over the flooring. If nothing is available, think of a cross-shaped shape on the floor.
- Place your feet approximately 1 inch from each other.
- You can hop back and forth and side-to-side over the lines of the soles of your feet. Keep your feet as close to the floor as possible, and make sure you land softly.
- Variate the pattern of hopping by going counter-clockwise, clockwise, and diagonally.
- Tips for advanced users: Once proficient in cross hops, you can alternate jumping on the same foot to make it harder.
- Facts to know: An adult man has a resting heart rate of around 75 beats per min, similar to an adult sheep.
MMA Drills Jumping Squats
Squats that jump are the best exercise for your legs and butt. Few things can strengthen and shape your glutes more than jumping squats. They can also boost your speed, which helps you throw powerful kicks.
How to do MMA Drills jumping squats:
- Set your feet the shoulder width and spaced
- Do a squat so that your thighs are aligned with the floor. Let your arms hang downwards until your fingers touch the base.
- Straight up, jump up as high as possible while keeping your arms straight across your head with your fingers spread. It appears like you’re trying to reach the sky.
- Place your feet on your feet, then lower your body until you are back in the squat position for one repetition. Repeat.
- Do not allow your knees to extend beyond your toes since this could strain your back.
- Tips for advanced: During the jump to the left, rotate 180 degrees in mid-air and land in an opposite way. That will help strengthen the core and increase your agility.
- Facts to know: Moscow Subway riders were allowed to pay for their ride after performing 30 squats.
MMA Drills Shadow box with a jab cross-combo
Aiming at the imaginary opponent will tone your shoulders and arms, improve your mental focus, and enhance your body awareness. But, of course, that is a typical workout for any MMA fighter.
How to shadow a box:
- Keep your left leg forward, with your elbows bent to the side of your ribs. Your hands raised to your “guard” position, hands slightly clenched. (Reverse the directions If you’re left-handed.)
- Imagine a person who is directly in front of you.
- Make a direct hit at the chin of the imaginary enemy by stretching your left hand towards the sky, bringing your palm to the floor, and then quickly retracting your arms back into the position of guard.
- Make a cross with your right hand by turning your hips counter-clockwise, lifting your foot from the ground, extending your right arm upwards, and then bringing your palm toward the floor. After that, return your arm to its guard position.
- Repeat throwing the punches to mix it up. i.e. jab/jab/cross, jab/cross/jab
- You can move around the room as you throw punches.
- Advanced tip: Throw the jab-cross combination as quickly as you can during the whole minute without stopping. Speak “No” when your arms insist on controlling, and shout “Hello” to sculpted deltoids and the triceps!
- Interesting fact: If asked about his views about his opponent George Foreman in their upcoming fight, Muhammad Ali replied, “I’ve seen George Foreman shadow boxing, and the shadow won!”
Bear crawls
You’ll feel the heat in this one. Bear crawls efficiently use the whole body as a whole; precisely what’s needed to fire into an opponent to bring them down.
How to endure crawling:
- Create a path within the room so that nothing hinders your progress when you walk.
- Put your hands on your knees, placing your hands directly beneath your shoulders, and an upright spine position.
- Take your knees off the floor and raise them to the ball of your feet.
- It would be best if you moved your left and right legs simultaneously. Then, move your right hand and left foot forward simultaneously. Repeat this action to create the bear crawl, moving back and back and forth throughout the space.
- Don’t let your knees be in contact with the ground while you walk.
- Tips for advanced users: For every 10 seconds, alternate forward, as well as reverse bear, crawls (crawling backwards).
- Interestingly, their upper legs are initially more potent than their lower ones. As a result, polar bear cubs walk backwards.
MMA Drills knee strikes
The throwing of MMA knee strikes will help strengthen your glutes, core, and endurance. In addition, you can use them to alter the striking game and confuse your opponent. They also serve as a good defence against takedowns if timed correctly.
How to throw MMA Drill’s knee strikes:
- Place your left foot forward—your elbows bend to the side of your ribs. Bring your hands into the “guard” position “guard” position. Hands clench lightly. (Reverse the directions If you’re left-handed.)
- Imagine a person who is directly in your face.
- Make a half-step forward using the lead leg. As you move forward, move your lead leg counter-clockwise to point your foot towards the 11 o’clock spot, and you place your foot on the ball of your feet. The hips will open and gives the strike more force.
- Then, push your knee back and outwards at a 45-degree angle, with the point of your knee towards the opponent, and then make your hip forward to complete the strike. Lean slightly back to balance, and keep the foot of your striker near the butt of your body as possible.
- Return your knee to the same route it took, and then return to your guard posture on the balls of your feet. Repeat the movement for further knee strikes.
- Every ten knees, switch your stance and throw knee strikes using the other leg.
- Tips for advanced users: Switch stances each knee strike. Keep your form in good order and remain on your feet. Make your stance change as fluid as possible.
- Interesting fact Melchor Menor an ex- Muay Thai champion, appeared on the T.V. program Fight Science and demonstrated a knee strike. The force the strikes produced was comparable to that of a car travelling at a 35 mph crash.
MMA Drills Burpees
Despite their snarky title, the burpees can be, in fact, business. They are frequently referred to as the most effective conditioning exercise, and with good reason! They work all your major muscles, reduce calories at a light speed and melt the excess fat from your physique. If you can master these, it will let you go for a few rounds against anyone else within the gym!
How to do the burpee:
- Place your feet approximately shoulder width to each other.
- Bring your body down to a squat with your hands lying flat on the ground.
- You can quickly thrust your feet forward while you extend your arms. The pose will look similar to a pushup when your arms open.
- Then, immediately return your feet to a squatting position, keeping your hands down on the flooring.
- Take a straight leap from the squat position lifting your arms above your head. It appears you’re trying to get your feet up to the ceiling. That is the end of 1 burpee rep.
- Continue the process to complete more burpees.
- Tips for advanced: Add a pushup to the burpee. After falling, move your feet forward, push up, and return to your squat position.
- Interesting fact The Burpees were named in honour of American physiological Royal H. Burpee. He invented”the “Burpee Test” in the 1930s to provide a quick and easy method to determine fitness.
Summary
Congratulations! You did it! You’ve completed the procedure and are now towards a bikini body! Do yourself a big thank you and consider taking the MMA class. You’ll burn off a lot of calories, meet new people and learn how to protect yourself in the event of a need. If you have friends searching for the kick-bombing routine, send this article to them!