terça-feira, fevereiro 19, 2013
segunda-feira, fevereiro 18, 2013
Develop your grip strength and power with this exercise. Keep in mind that if you are a beginner, you will need to develop your strength first by doing chin ups and pull ups. If you are not comfortable with those you will not be able to perform these exercises.
Once you feel comfortable doing Chins and Pull-up exercises, move on to more elaborate movements like the ones shown on this segment. These exercises were built to develop Forearm, deltoids and back muscles as well as the all important muscle coordination, specifically for Jiu Jitsu.
The exercise is divided in 3 sets, constant strength, coordination and full motion rises.
You will see by the video how the exercise works, again, we advise you to start gradually and with caution.
This time we decided to go a step further into the realms of what professional Brazilian Jiu Jitsu fighters are working on nowadays, Functional gymnastics.
The first sect shows the warm up prior to the main exercises. This should be done at a fast pace without stops for no longer then 20 minutes (divided equally for all exercises). Take into account these exercises are performed by athletes, if you are new to Jiu Jitsu and/or have never been involved in weight lifting of any kind, we do not recommend you start with such advanced movements. There are other programs out there more suitable for beginners such asGinastica Natural (which as you might have figured, stands for natural gymnastics), a style of strength and conditioning that is very famous in Brazil. Developed by professor Alvaro Romano it focuses on ground movements combined with stretching with core muscle development, having been used with great success by a number of BJJ athletes such as Rickson Gracie, Royler Gracie, Demian Maia, Xande Ribeiro, Saulo Ribeiro and many others.
In Brazilian Jiu Jitsu, just like any other high intensity sport, nutrition is an important aspect of the game that many practitioners neglect. The result may have several consequences, like exhausting yourself and failing to reach your full potential in training and in competition, but also high body fat, digestive problems and even skin problems.
There is a fair bit of confusion and misconceptions about what works and what doesn’t. Here are 8 simple rules to help you program your meals throughout the days (and no, this isn’t the famous Gracie Diet, and it isn’t related to it in any way). Understand that this isn’t the only thing that will work (not by a long shot), different people have different genetics and different ways to deal with nutrition, this is a guideline that worked for me, simple nutrition rules that can be used by anyone to improve their current regime.
More about this and other diets can be found at stronglifts.com, however, many of those diets relate to more static sports (such as power lifting), for a demanding sport like BJJ we would advise these simple set of rules.
1. Eat Breakfast You get energy from the first hour and you’ll be less hungry the rest of the day. It also sets the trend: you’ll tend to eat healthier if your day starts with a strong & healthy breakfast. Many people skip breakfast, which is a big no-no for BJJers.
Your best bet: omelets, smoothies & cottage cheese.
2. Eat Every 3 Hours The easiest way: breakfast, lunch, dinner, post workout, pre bed and 2 snacks in between. You will be permanently full, and will feel more energy when training, it also prevents you from overeating on your next meal due to extreme hunger.
Eat at fixed times every day and your body will get hungry at those fixed times. Example: 7am, 10am, 1pm, 4pm, 6pm, 7pm & 10pm.
3. Eat Protein with Each Meal You need protein to build and maintain muscle. Proteins also help fat loss since they have the highest thermic effect. Examples of protein you should eat:
Red Meat, Beef, pork, lamb, deer, buffalo, etc.
Poultry, Chicken, turkey, duck, etc.
Fish, Tuna, salmon, sardines, mackerel, etc.
Dairy, Milk, cheese, cottage cheese, quark, yogurt, etc.
4. Eat Fruits & Veggies with Each Meal, Most of them are low calorie: you can eat your stomach full without gaining fat or weight, they are also full of vitamins, minerals, antioxidants and fiber which helps digestion.
5. Eat Carbs Post Workout, Many people rely on Carbs for energy, but most get fat due to eating excess carbs. 70% of population is carb intolerant, many eat more than they need. Try to reduce your carb intake, but ALWAYS eat carbs post workout.
6. Eat Healthy Fats, Healthy fats improve fat loss and health. They also satiate, digest slowly and are cheap. Eat healthy fats with every meal and avoid artificial trans -fats & margarine.
7. Drink Water, BJJ Training causes water loss through sweating which can impair muscle recovery. Drinking water prevents dehydration but also hunger since an empty stomach can make you think you’re hungry. You should drink 1 US Gallon (roughly 4.5 litres) Water/Day. Drink 1 cup of water first thing on waking up, 2 cups with each meal and sip water during your workout. Please note you should drink this spread out throughout the day, not all at once.
8. Eat Whole Foods 90% of The Time, 90% of your food intake should consist of whole foods, this means unprocessed and unrefined (or little refined) foods that come as close as possible to their natural state. Examples: fresh meat, fish, poultry, eggs, veggies, legumes, fruits, rice, oats, quinoa.
As a last note, take into account that this isn’t the most desirable diet if you are trying to lose weight for competition, that is a different game all together.