The 93 Guard Triangle Choke

Before we start off, we would like to thank submissions101.com/ for letting us use snap shots from their videos.

1. Start off in an open half guard position. Now create space until the back of your heel is in the back of your partners leg. The other foot should be placed on his hip. Make sure to keep control of his upper body by grabbing the wrist and the back of the head or the collar.

Half guard

Half guard

2. Now your partner will try to pass your guard by bringing his arm underneath your leg. Once the arm is under the leg that you placed on his hip, grab hold and control that arm.

BJJ

BJJ

3. From here you will twist your hip and your leg out from the 93 position.

BJJ roll over shoulder

BJJ roll over shoulder

4. Continue to twist over your shoulder and pull his arm across your body.

Open guard

Open guard

5. Now throw one leg over the back of the neck and the other over your own leg. Finish by squeezing your legs.

Triangle Choke

Triangle Choke

Here is the full video from http://submissions101.com/

 

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Preparing the Joints for Martial Arts

martial arts pictureMartial arts is an awesome sport and self-defense skill to learn. It’s great for the mental and physical development of children and teens. Studies have proven that they improve with their school work when they learn one of the oriental disciplines. It’s a great workout for adults also, but there is some preparation that a person should take to make their moves more effective and less painful to the joints.

Here are two main ideas to help a person save their joints and be more effective in their efforts:

Leg Exercises

It’s very beneficial to build up the muscles, bones, and ligaments of the legs prior to taking on any martial arts program. Plan on going running every other day for about 30 minutes. On the off days, do a 30-minute brisk walk and also start a body building program for the legs. There are certain leg exercises that you can just do as part of your daily routine.weight training for the legs

Running and building up the leg muscles is a great combination for preparation of the legs. Running will build up a person’s stamina and endurance and also contribute towards a healthy heart and lungs. The leg muscle training exercises will increase the strength of the legs and joints and make it easier to do more kicking in martial arts with a lot less chance for injury.

After about a month of building up the legs with the running and exercises, you will be very prepared to start a rigorous martial arts program for learning skills. You will be a lot more effective and able to handle the new routine with less risk to joint pain.

Diet for No Joint Pain

The next thing you will want to do while you are working on your leg preparation is to implement a healthy diet that contributes to joint health. Many people are acquiring arthritic pains in their joints even at younger ages. Arthritis was usually expected to be a problem for the elderly, but it’s becoming more common for all ages.

Why not apply the diet that helps to reverse and prevent arthritis to your preparation for martial arts. Following a specific diet for joint health will help you to perform better and not worry about your joints so much. Studies have shown that people who have severe arthritic problems with their joints are able to reverse the condition and get off of pain medications when they eliminate the dairy products from their diet.

organic soy milk

Try some organic soy milk.

There is a protein in milk and cheese called casein which can aggravate the cartilage and nerves around the joints. An elimination diet where dairy products of all kinds are eliminated will reap big benefits for the health of the joints. Consuming more beans, greens, and nuts will give a person a higher quality of calcium and magnesium that is more easily assimilated by the body.

Conclusion

By taking a month to build up the strength of the legs with running and body building for the legs, a person will have a much better chance at functioning at peak capacity before trying martial arts. Couple this with some smart dietary changes and the joints will be more flexible and pain free. It’s worth it to take the time to prepare yourself before starting a demanding and fulfilling sport such as martial arts.

Janet Hailstone and http://www.nutribuff.com

Janet Hailstone has a natural health blog at http://www.nutribuff.com and writes articles on nutrition, exercise, and motivational topics.

Bio: Janet Hailstone has a health blog that features nutrition and exercise ideas. She recommends treadmill coupons as a way to enjoy substantial savings on exercise equipment.

Meta description: Take a month before starting martial arts to prepare the legs and joints with running, exercise and proper diet. You will cut back on joint pain and be more effective.

 

 

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Easy Ways to Learn Mind Control Techniques

Do you ever wonder how other people find it easy to control other people’s thoughts and actions? Do you want to know how they can manage to make others follow them? Would you like to be a part of the league of these men and women who can control minds and actions of others? Well you can be just like them when you learn mind control techniques.

Individuals who have been learning mind control will tell you that they employ all kinds of techniques. They use different ways to brainwash others depending on the situation. Take these techniques for instance:

Sympathizing- telling a person who’s sad or troubled that you are there and ready to help allows him/her to trust you and even depend on you to help him/her out of the situation. During this period, the person is vulnerable and his/her defenses are down. You can start suggesting things or encourage him/her compassionately. If he/she is suffering from a heartbreak, you can control that person’s mind by feeding his/her thoughts with positive affirmations like saying “You’ll get over him”, or “Don’t mope around the house; go out and have fun”.

Developing trust- people are most likely to follow those they trust. If you want to influence others, you have to win their trust and confidence. You can do this by being honest towards them and by exhibiting your leadership potentials. At work you can do this by constantly sharing your brilliant ideas and wowing your fellow workers. For sure, it won’t take long before they start to follow and obey your rules.

Turning on the charm- being a natural charmer sure has its benefits since it will be easier for you to control the minds of others. If you possess killer looks and oozing sex appeal, you can easily charm people around you. Once they’re so caught up in your beauty, you can make them do things for you without even trying. They’ll be too eager to please you and catch your attention.

Being feared- many people are easily brainwashed by people they fear. They believe it’s better to get on their good sides rather than face the consequences of going against them. This technique holds true especially to those who are under their employers or department heads. So if you hold such position,

controlling the mind of your workers to make them follow you will be a breeze. However, you should take it easy as well. Don’t let your authority stand in the way of having a wholesome relationship with your employees.

These mind control techniques may sound simple but they’re very effective. As a matter of fact, you might have already used them without your really knowing about it. For some, these techniques come naturally as a part of their unique personality.

However, there are those that need a little extra help in learning mind control. Those who haven’t tried them yet may have second thoughts to whether or not they really work. If you’re one of them, here are some easy ways to learn mind control techniques:


Read, read, read

Before you even start practicing these mind control techniques, you need to learn more about them. Reading about the topic in books and magazines can provide you all the information you need. Above all, online resources are highly accessible. You can just surf the net and find the answers to your questions in just a few clicks. There are articles and research work published about mind control. You’ll also learn more about how it works, what techniques are best, and many more.

Learn from experts

Do you know of anyone who is good at mind control? Do you have friends or colleagues who are experts in this department? If yes, maybe it’s time you learn a trick or two from them. Also, check out Silva Method techniques to learn how to control your mind and build self-confidence

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Now Girls can Wrestle too!

Wrestling has always been considered as an aggressive sport with the participants vulnerable to injuries. History has been a witness to wrestlers putting their bodies to extreme limits in quest of glory. There have been serious injuries on and off the ring – some could have been expected and some, were sheer accidents. Nothing has deterred the love for this sport over the years. In fact, past few years have seen more and more aspiring wrestlers venture into this sport – Thanks! to the new age safety gear.

Wrestling was once considered a sport for men with girls admiring from outside the ring. However, with the introduction of modern safety gear and the love for the sport – more and more girls want to find themselves inside the ring.

It becomes absolutely imperative that safety gear is away’s worn, specially the head gear. For girls, head gear is even more essential as their head structure can be more prone to injuries compared to men. Head gear prevents causing ‘Cauliflower ear’. Wrestlers are more likely to have cauliflower ears ,especially girls, as their ears are more tender. Cauliflower ear is formed if a wrestler is hit repeatedly in the ear, causing blood to clot or the skin stip away from the cartilage. This results in ear to look lumpy like a cauliflower. Wrestling head gear for girls helps prevent this with a pair of cups cushioning the ears from the hard blows that may later cause cauliflower ears.

Wrestling head gear can also be a girls good friend by ensuring their long hair is tucked inside it to keep it from getting inside their eyes during competition or matches. Long hair can be neatly wrapped and supported inside the head gear and can be of much relief for girls who prefer keeping their hair long. Most of the headgear come with 3 to 5 interlocking straps and it is very important to make sure that the straps of the headgear are always locked. Head gear for girls come in different materials, most common ones are made of thick cloth, soft rubber while the plastic ones are also easily available. Headgear manufacturers provide different level of safety and comfort and specially with girls taking up the wrestling challenge – ‘style’ is also become a key criteria for these equipments. Headgear is primarily available in two sizes – youth and adult. Most of the pieces are “one size fits all” in the two categories just mentioned. Girls more concerned with the fit should try the local sports store to handpick a head gear that would fit them perfectly. The most popular or common way of buying such gear still remains the internet. Loads of variety is available online with different brands to choose from. The other advantage of buying it online is that one may land up getting a better deal as online offers the best value.

Head gear for girls has changed the way wrestling was looked at in the past, it has been encouraging girls from all age groups to take up the sport head on without any fear.

Written by The Warrior for the-warriors-club.com

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Visualization – A Powerful Mind Tool

There are a variety of mind tools you can use to improve your life. Tools such as meditation, self hypnosis, the law of attraction, and positive thinking are just a few. But one of the most powerful tools you can use to aid in succeeding in any area of life is visualization. Visualization has been used by highly successful business people, athletes, and others for years.

Visualization works by the mind picturing what it wants and doing the necessary steps to make that visualization come true. A successful business person might think of an upcoming meeting and visualize speaking clearly and confidently to the other people in the room. He can visualize wearing a polished outfit, looking his best, speaking in a tone everyone listens to and taking command of the room. The visualization might include some of the words he will use and possible reactions to what he is saying. It can encompass the meeting from beginning to end and all of the parts and specifics that may be covered. Going over this in the mind helps to alleviate any issues that may come up and how to best deal with them before having to actually go through the meeting. This allows the person to be ready for any question, comment, positive or negative feedback, and any other reaction that may take place. The more the person sees the meeting as being successful, the greater the chances it will be.

Many high performance athletes use the same type of scenario. They will visualize themselves at the competition and how the game or event will start. They will go through every motion their body makes in their mind and how they will improve upon what they have done in the past. An example of this can be seen with a high jumper. If that person has jumped a personal best, but desires to do better they would start with how they run up to the bar. They will go over every step in their mind, from how they first take off to how they jump up off the ground. They will then envision their body turning mid air and their back floating over the bar followed by their legs successfully clearing the bar. While they do this they also have a mental image of the height they are jumping over in their mind. It may be ½ inch higher or 3 inches higher. It all depends on what they want to accomplish.

While the business person and the athlete are only two examples, it is easy to see how visualization could help in any area of life. The mind in and of itself is a powerful tool and once a person learns how to tap into that power, great things can be accomplished. If you would like to try and use visualization it is an easy process to learn.

First, think about exactly what you want to accomplish or succeed at. It is important to be exact when thinking about this because you will need a clear, precise mental image. After you know specifically what you want, begin in a quiet place where there are no distractions. Begin to imagine how you want your certain situation to play out. Start at the very beginning and go through each and every movement, emotion, and feeling as if you are experiencing it. Make mental note of how it feels accomplishing your goal and believe it with your mind. Think of each one of your senses and incorporate them into the vision. Try not to leave anything out.

After you have begun to get used to the imagery, you can play out the scenario as often as you like. Do not practice half hearted or just going through the motions. The power of your mind must be fully in tune to what you are thinking and mentally acting out. It may take a little practice to be able to get through the entire process the first time, but as you keep at it, it will become easier. When you have successfully executed your first attempt you will truly begin to understand the power of your own mind. With practice, you can use visualization techniques for many areas of your life.

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6 Tips for Maintaining Joint Health

 

joint health

Whether you are a fitness guru, work a desk job or take the occasional fitness class, your joint and bone health is essential in order to keep your body functioning at its peak. Joints allow us the movement in our bodies to be smooth, and give us the ability to bend and move freely. Diet and lifestyle are important to a healthy life and for bone and joint maintenance as well.

1. Maintain Your Calcium Levels

Your body needs high levels of calcium to sustain healthy bones and joints. Eating plenty of green vegetables and milk products will supply your body with the calcium needed to be healthy. While taking in these great sources of calcium, you will also want to control your weight. Being overweight will put a lot of stress on your joints, muscles and your heart.

Your skeleton bones are 99 percent calcium. When you are not eating right and have an insufficient amount of calcium being taken into your system, your body will draw calcium from your bones. Vitamin C, Omega-3 and Magnesium also contribute to healthy bones. A diet should be rich in fresh fruits, milk products and vegetables. 

2. Get Enough Vitamin D

The proper amount of Vitamin D should also be in your diet. Consult with your doctor about the proper amount and see if there is a supplement you can take if you do not like the foods high in Vitamin D. Drink plenty of water daily to flush your system. 
3. Incorporate Walking/Exercise into Your Daily Routine

Walking every day should be a part of your exercise routine. Walking will keep your joints moving freely and strengthen your legs for better balance. Tighten up your core abdominal muscles, to help prevent you from falling. 

A well planned exercise program should be followed each day. Make sure you do not over do with your exercises. Plan a routine that you can enjoy and will stick with on a regular basis. Building your muscles will help your joints stay in shape.

4. Avoid Slouching

Do not slouch over your desk to write or work on your computer. This will pull your muscles and harm your joints. Poor posture puts stress on your joints. Your joints will be protected from your neck to your knees as long as you stand and sit up straight. 

Back muscles and hip joints are affected by poor posture. Do not carry a backpack on just one shoulder. This will put to much stress on one side of your body. When you need to move furniture or lift something heavy, get some help. Do not try and lift heavy objects yourself. Lift objects with your legs and do not bend over to lift heavy objects. 

5. Ice Sore Muscles
Use some ice packs to relieve any sore muscles. Ice will cut down on any swelling and help with the pain. Wrap an ice pack in a towel and apply to the sore joint area. Leave the ice on for about 20 minutes. Do not ever put the ice pack directly on the skin, cover with a towel first. 

6. Lift With Caution
Protect your body when you’re are exercising or doing strenuous work. Use a back support when lifting. Wear knee guards, wrist and elbow pads, and a helmet when you skateboard or ride a bike. The stress on these joints can be unbearable if you take a fall. Protective gear will keep you save and free of injuries.

Preventing stress on your joints now can help keep you from getting serious joint and muscles problems. You may also find it helpful to take

joint supplements

. It will also help prevent arthritis from settling into your joints at an older age.

Emily is a health and fitness writer who blogs about a variety of topics related to nutrition. She is also an avid boxing and zumba fan.

 

 

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The Relationship Between the Chakras and the Body

Chakras, which are the 7 energy centers of the body, are all intertwined and relate to a myriad of reactions, ailments, emotions, and senses. Without proper alignment of the chakras, it can lead to despair, anxiety, and even illness. For those in search of spiritual enlightenment, mind-body harmony, and better overall wellness, a journey through the chakras is key. Without an understanding of how they each work and how they function together, it can be difficult to overcome what ails you—whether it be an issue in a relationship, a health problem, or anxiety issues.

Understanding the 7 Chakras

 

As you begin your journey into better overall harmony, you will want to gain an understanding of each chakra and the energy center to which it responds. There are seven unique energy centers in the body. If one chakra is not functioning properly or is blocked, the energy flow throughout your entire body will be off, which can lead to a multitude of other problems.

 

The Crown Chakra—

The first energy center corresponds to the top of the head and is the “Cosmic Consciousness Center”. Through this chakra, you will feel empathy and be able to feel unity with others. When this energy center is blocked, there can be a feeling of separation, anxiety, or loneliness in the world. 

The Brow Chakra—

The center of the forehead is the location of the second energy center of the body. Also called the “Consciousness Awareness Center”, this chakra is where you gain extra sensory perceptions and spiritual communication. When this energy center is not functioning properly, there can be a lack of spirituality or connectivity.

The Throat Chakra—

The “Cornucopia Center” is found at the base of the throat. Tied to the sense of hearing, this chakra allows for expression of feelings, creativity, and other communication with others. Without this chakra being in proper alignment, you can have difficulty connecting with others, communicating, and can have trouble fulfilling your goals.

The Heart Chakra—

The “Living Loving Center” is related to the center of the chest, which includes heart and lung function, circulatory system function, and the entire area of the chest.

The Solar Plexus Chakra—

Known as the “Power Center”, this energy center is related to the muscular system and many organs in the body. It is also tied to the personality and ego.

The Orange Chakra—

The “Sensation Center” is found in the body’s core, or center of the abdomen. It is related to the sexual organs and the reproductive system.

The Root ChakraKnown as the “Security Center”, this energy center is considered the foundation of all other chakras. It is related directly to your sense of survival, trust, and security.

How to Balance the Chakras

When you’re ready to

find chakra balance in all areas of life, it starts with the chakras. Because each of these energy centers is tied to a unique set of emotions, senses, reactions, and areas of the body, they are all needed to be a healthy and balanced individual. From relationships with others to health, the chakras can help you maintain wellness. Through meditation, visualization, and other activities, you can begin to understand the chakras in which there is a lack of balance. Once you are able to identify the areas where an issue exists, you can begin to repair them in order to achieve better harmony.

For most, balance is achieved through exercises that will open the chakras. Mudras and sounds are used to create an openness that may not have existed before, which could have caused a blockage or lack of harmony. In yogic practices, chakra meditations are included in each session as a crucial part of the practice. Each unique mudra will correspond to a different hand gesture; each hand gesture will relate to one of the 7 chakras. As you perform the mudra, which is usually done with a sound, you will be opening that chakra to achieve better harmony. This is the most common way of creating harmonious energy through opening the chakras. Doing these regularly through yogic practice will help you keep your energy centers connected, open, and functioning in harmony with one another.

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A Knight’s Armor and Why We’re Better off without It

Have you ever seen a horse equipped with air bags, crumple zones, and seatbelts? Yeah. Me neither. But when you consider the armor worn by knights-of-old, that’s essentially what it was. Fender-benders were still pretty serious back then, and the horses generally ended up getting a raw deal, but the armor did a pretty good job of protecting the driver, er, rider.

Armor can be considered the ultimate result of necessity being the mother of invention. There’s no real need for armor in a fist fight, but the minute swords come into play, all bets are off and something’s got to change. Here’s a look at the history of a knight’s armor.

 Chain mail

 No, not the kind you have to send to 10 of your friends or some unspecified “bad” thing will happen to you. The first protective gear to hit the scene that was actually worth the “weight” (55 pounds or so) was called chain mail. Chain mail is made entirely of small rings of metal woven together in such a way as to provide knights with near-impenetrable protection. In fact, the Royal Armory in Leeds, England concluded that chain mail is almost impossible to penetrate with any typical weapon from medieval times.

 The real beauty of chain mail lays in its sartorial splendor. Because of how it was made, painstakingly by hand, it was very easy to tailor to specific body parts. Want to protect your legs? Not problem. Knights had options with chain mail known as chausses. These were essentially pants that could be tailored to only protect the thighs, or they could reach all the way to the ankles if one desired protection for his knees, shins, and ankles.

 One could order a small poncho of chain mail called a pixane if the desired outcome was to protect the chest, shoulders, and upper back. Stylish to be sure, it was the perfect undershirt that added just the right amount of additional protection to vital organs like the heart and lungs.

The invention of chain mail was quite ingenious and is on-par with some of today’s more effective bullet proof materials. Given the day and age, and overall lack of engineers and research facilities, it’s quite an impressive accomplishment. Chain mail proved without question it had the ability to save lives, and compared to other forms of armor that would hit the scene latter in the Middle Ages, it was relatively lightweight.

Full Body Armor

Sure, it looks great, and it cleans up nicely and holds a shine, but it’s a form of self-protection that was ultimately shown to be a step backwards from chain mail.

Developed later in the Middle Ages, in the late 13th century, plated body armor no doubt was a conversation-starter for any knight who left the house all gussied up. More important, however, was its ability to save a knight’s life, and for the most part it succeeded.

The idea behind full body armor, or plate armor, was to protect every last square inch of a knight’s body, where possible, and accessorize with chain mail where not possible. Literally, knights were dressed head to toe in this stuff. A suit of armor could weigh anywhere between 65 and 100 pounds, depending on the options chosen at the dealership and how it would be used.

On the Battlefield

For battle, knights chose body plates that were lightweight because of the need for agility. Body armor bent and hinged in the same places knights bent and hinged: neck, shoulders, elbows, hips, knees, etc. It proved to be a very effective design.

At the Games

Armor, worn by knights who were performing crazy acts of bravery for Royal onlookers at the Knight Olympics, was much heavier than battle armor. After all, it was designed to essentially protect a knight who was intentionally going to engage in head-on a crash with another knight, all the while trying to skewer his opponent with a lance!

Jousting armor was made up of layered plates of armor, reinforced by thick pads of leather between. It was a good design for jousters sitting on horseback that weren’t worried about agility, and who would otherwise have been run-through if wearing nothing but battle armor.

The overall design flaw of the plate armor wasn’t its inability to protect a knight from traditional weapons. It did an adequate job against traditional medieval weapons, particularly when it was paired with chain mail. Knights probably got a discount from their insurance company for choosing this full-coverage protection. Its limitations became immediately known against non-traditional weapons that were just hitting the scene in the late 15th century. Namely, bullets and other iron projectiles fired from weapons fueled by gunpowder.

What’s the old saying? All good things must come to an end? This was true for full-plated body armor, which largely became ornamental after gunpowder proved its mettle on the battlefield. Like airbags today, armor was good in a crash and did protect against bumps and bruises, but it proved equally as lousy at stopping flying object hurled with tremendous velocity.

It was impractical for knights to wear bulletproof armor as the weight alone would have proven to be a hindrance in battle, and quite taxing on their horses. In the end, armor was a great idea that simply ran its course, but paved the way for better and more effect protection for battlefield warriors.

About the Author

Kit Pierce loves to read classic literature and blogs about human rights. In her spare time, she writes for

www.attsavings.com. She’s interested in steampunk, likes watching funny cat videos, and enjoys discussions about philosophy.

 

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The Jab: How to Throw One of Boxing’s Most Effective Punches

The jab is considered to be one of boxing’s most effective punches. It can be used as an offensive and defensive weapon. It is a light blow that is used to sting, annoy, and jar. One can easily master their opponent if they use an effective jab throughout the bout.

Many novice fighters are under the impression that it will take months
for them to learn how to master this exceptional blow. Fortunately, this simple punch can be mastered within a few days. Let’s preview several tips on how to throw the jab with accuracy and precision.

The Mechanics

The jab begins with extending the left arm. The fist makes a quarter turn during the delivery of the blow. The arm is brought back to its original position after the punch has been delivered.

It is vital that you bring the arm back immediately after the punch has been thrown. Your opponent may be in a position to throw a counter-punch if you fail to bring your arm back in its original position. Many fighters have been knocked out after failing to bring their arm back in position after throwing this famous punch.

Snap

It is important for you to throw your jab in a snapping motion. A snapping motion will help you attain more power and precision. Your jab should be thrown like a whip.

Leverage

An effective jab is always associated with exceptional leverage. One can gain leverage by leaning forward while the jab is thrown.

Targets

Your opponent’s face, chin, and body are prime targets for your jab.

Many boxing experts consider the jab to be the most important and effective punch in the sport. It can be used to defeat your opponent if it is thrown with precision and accuracy. The tips listed above can help you throw it like a world champion.

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How to Deliver the Perfect Hook

The hook is one of the staple punches in boxing, useful in both combination moves and also as a knockout blow. While it is generally aimed at the opponent’s chin, a good hook is also effective as a body shot, especially when delivered to the opponent’s abdomen. Since many of the core and back muscles are utilized when throwing a hook, it’s important to practice the move thorougly in order to deliver the most effective hook possible while maintaining balance and proper form.

Setup and Form

Hooks can be performed with either your lead or rear hand, making it a versatile blow. To perfect your form, you should practice right and left hooks aimed both high and low at your target. This will help you deliver the perfect punch in virtually any scenario when competively boxing.

The hook is performed with the elbow of your punching arm bent at approximately 90 degrees. This allows for increased leverage, adding to the strength of the blow.

With your elbow bent, your legs should be slightly spaced. This is necessary to give you proper balance when pivoting into the punch.

Using Your Momentum

Most of the force behind a hook comes from your core and back muscles rather than the muscles in your arm. An effective hook utilizes the rotational momentum of your whole body, converting it into the force behind your punch.

With the proper leg stance and your elbow bent at 90 degrees, shift your weight onto your rear foot. Then, pivot your lead foot and torso, allowing your hooked arm to rotate at a horizontal angle. In certain scenarios, hooks can also be delivered without pivoting the lead foot, though this reduces the power of the punch due to decreased momentum.

Once perfected, you can use the hook to deliver a powerful punch with your whole body’s momentum behind it. You can also deliver hooks as combo moves. For example, try following up a right hook with a left before finishing off your opponent with an uppercut.

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7 Effective Boxing Speed Drills

Fast punches not only land first, but they hit the hardest. Boxers train to improve their punching speed and agility for that reason. There are a variety of boxing speed drills available for boxers who are in training. Below are some of the most effective types.

Sparring
Sparring is one of the great boxing speed drills that test your skills, while helping you learn those weaknesses. It is a mock combat exercise that requires another trained boxer. This speed drill helps fighters enhance their skills, when under pressure.

It is important for a boxer to take part in frequent sparring exercises, as it will increase their comfort level in a ring. A comfortable fighter will quickly become a relaxed one. This will result in faster punches, as loose muscles move quicker than tense muscles.

Speed Bag
Using a speed bag is one of the more obvious boxing speed drills, but it is also one of the most effective. The speed bag is a small punching bag attached to a swivelling hinge. The occasional miss can cause a boxer to hit their knuckles on the hinge. Avoid hitting your knuckles by punching the bag in a rhythm, similar to its swing.

An effective exercise for this tool is working the bag for approximately 1 to 3 minute intervals. This will build a fighter’s hand speed, by requiring them to punch quickly. It also improves their ability to apply speed during a fight.

Resistance Training
Resistance training increases speed for a fighter because it strengthens their muscles. Strong muscles accelerate faster, than if they were weak. Using resistance training to strengthen the muscles responsible for accelerating a punch is important.

Biceps, chest, lats and triceps contribute to increasing the speed of a punch. Use a variety of resistant training equipment to effectively strengthen these muscles. Calisthenics, resistance bands and weights are all fantastic examples. If resistance equipment is unavailable, just be sure to do exercises that create a form of resistance.

Combination Drills
Boxers rarely practice single punches. Training the muscles with combination punches, will help cut out any unnecessary decisions while in the ring. One-two boxing or complex ken karate techniques are two common examples of combination boxing speed drills.

This method embeds a variety of strike combinations into a fighter’s muscle memory. It also makes their follow-up punches faster. These are important skills boxers need to win in the ring.

Water DrillsExercising in the water is an effective way to increase a fighter’s speed. Find a swimming pool that is luke warm, because cold water is not good for this exercise. Throwing punches under water is one of the easier ways.

The tensions of the water provide resistance to the muscles, causing them to work harder. Immersing yourself into water up to your neck and practicing martial arts exercises, is another way to increase both speed and muscles. Remember stronger muscles, are responsible for faster punches.

Floor-to-ceiling Bag
The floor-to-ceiling bag is a little larger than the speed bag, as it is approximately the size of a basketball. Bungee cords secure the bag at the floor and ceiling. Hitting the bag once causes it to swing quickly, mimicking a fast-moving target.

This drill increases the speed as it forces a fighter to punch fast enough to catch the ball. Doing so increases their ability to hit the target quickly. This is a key skill in making punches fast and effective.

Heavy Glove Punching
For this exercise, the fighter uses sixteen-ounce gloves and not the average six to ten ounce ones. The key to this exercise is to hit the heavy bag, with a solid jab. Be sure to use proper form while taking part in this speed drill.

Throw punches as hard and fast as possible. Using three-minute rounds will simulate the endurance a boxer needs for when fighting in the ring. Complete this exercise with 3 rounds followed by one round without gloves.

Boxing is as much a mental sports, while it is physical. Relaxation is the most important tool to increase a boxer’s speed. Unfortunately it is a lesson that takes time to learn. Fighters turn to boxing speed drills to quickly increase their workout intensity, speed and overall skills.

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Fight Scene

The final fight scene of Terry malloy (marlon brando) and Johnny Friendly (Lee J Cobbs) On the waterfront stands out on many counts. It’s a good old, seemingly plain, fist fight on the waterfront docks between a longshoreman Terry and his Union Boss Johnny.

The seemingly simple fight is actually multi dimensional dealing with complex emotional and moral conflicts on many levels that eventually leads Terry to this fight. It is brilliantly played out by both protaganists with Johnny succumbing to Terry and thus creating a new leader who changes the complete moral values and the system.

The fight is also one where Terry is fighting against the entire corrupt moral system, signifying that sometimes it just takes that one man to bring about the change.

Leading up to the fight it is the Union Boss and his goons who call the shots. The attitude of the workers is “D and D” or deaf and dumb, which makes it easier for the union to operate. The movie starts with Charlie a member of the union syndicate getting Terry his brother into the syndicate. Things are progressing routinely until Terry refuses to play ball and the syndicate asks Charlie to kill Terry. This becomes too much for Charlie who abstains and is killed in the process by the goons. The local priest to gets beat up by the goons for refusing to adhere to the “D and D” code.

The conflicting morals and emotions leads Terry to challenge the union boss Johnny in a fist fight on the waterfront docks with the workers as audience. The fist fight of Terry against both the system and the union boss brings up the rage which is consuming him which is brilliantly portrayed by Brando.

A very emotional scene brilliantly handled by the director Elia Kazan makes it one of the best fights on screen.

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