Vim li cas koj thiaj yuav tsum qiv qhov sov so los ntawm Brazilian Jiu-Jitsu wrestlers

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Txhawm rau yeej, Brazilian Jiu-Jitsu wrestlers yuav tsum ua kom pom kev nrawm, lub zog, muaj peev xwm thiab muaj txiaj ntsig zoo ntawm kev cuam tshuam thiab kev mob siab rau ntawm cov ntaub pua plag. Lawv kev cob qhia yog ib qho nyuaj tshaj plaws nyob rau hauv lub ntiaj teb no ntawm martial arts. Thiab qhov sov so tsim nyog tau txais kev saib xyuas tshwj xeeb.

Dab tsi yog Brazilian Jiu-Jitsu

Brazilian Jiu-Jitsu (BJJ) yog ib qho kev sib ntaus sib tua uas tau tshwm sim thaum pib ntawm lub xyoo pua 20th thiab tam sim no tshwj xeeb tshaj yog tau txais kev nyiam ntawm ob tus neeg tuaj tshiab hauv ntiaj teb ntawm kev ua yeeb yam thiab ntawm cov neeg sib tw paub txog. Feem ntau ntawm kev sib ntaus sib tua tshwm sim hauv av, riam phom tseem ceeb ntawm BJJ fighter yog cuam, ua tsis taus pa thiab mob tuav.

Kev cob qhia BJJ yog dab tsi?

Nyob rau hauv qhov tseeb, qhov no yog ib tug high-kev siv lub sij hawm kawm, ua raws li los ntawm kev txhawb zog ntawm jitser cov kev txawj nyob rau hauv "sib ntaus sib tua" tej yam kev mob (sparring).

Feem ntau, thawj feem ntawm qhov kev tawm dag zog dhau los ua qhov kev sim nyuaj rau tus pib: nws suav nrog ntau yam "tsiaj" txav, kev tawm dag zog rau kev ua haujlwm tawm mus rau qhov mob thiab zam lawv, khiav, yoga ntsiab lus thiab ntau txoj hauv kev rau kev thawb-ups..

BJJ fighter's warm-up

Kev ua kom sov yog ua raws li qhov xav tau ntawm tus neeg tua hluav taws ntawm lub lev: heats li cov leeg, ncab cov pob qij txha, thiab muab lub cev muaj zog zoo li qub. Cov ntsiab lus ntawm yoga hauv qhov sov sov ua rau nws du thiab tsis mob, tab sis thaum sov so, tus neeg tua hluav taws tau sov thiab npaj rau kev sib ntaus.

Ntau qhov kev tawm dag zog hauv BJJ sov so yog qhov tshwj xeeb, tab sis qee qhov ntawm lawv yuav ua haujlwm zoo rau koj.

1. Stretching cov leeg ntawm lub hauv siab, lub xub pwg nyom, caj dab, nraub qaum

Kev Ua Haujlwm: kom hnov koj lub cev ntau li ntau tau, ncab, ua haujlwm tawm cov leeg, qhib rau kev cob qhia.

Muaj ntau qhov tseem ceeb ntawm kev ncab. Qee lub ntsiab lus ntawm yoga, xws li shavasana, ncab cov leeg nqaij thiab cov pob qij txha ntawm caj npab thiab txhais ceg. Cais, tus BJJ fighter kneads nws caj dab. Nyob rau hauv rooj plaub no, tag nrho cov kev txav yog ua maj mam.

2. Dov lub xub pwg nyom

Kev Ua Haujlwm: ncab lub xub pwg nyom, npaj lub xub pwg nyom thiab caj dab rau kev thauj khoom.

Yob hla lub xub pwg nyom tsis yog txaus ntshai li somersaults, ntau technical thiab tib lub sij hawm nyuaj ua. Nrog kev xyaum me ntsis, koj yuav paub cov txheej txheem uas yuav tso cai rau koj ncab koj lub xub pwg nyom tag nrho, muab nws nrog nws qhov hnyav.

3. "Surveyor"

Kev Ua Haujlwm: sov so, hnov lub nra ntawm cov leeg ntawm ob txhais ceg, caj npab, hauv siab.

Koj yuav tsum sawv ntsug ncaj, thiab tom qab ntawd kov hauv pem teb nrog koj cov ntiv tes. Kauj ruam pem hauv ntej nrog koj txhais tes kom txog thaum koj nqa cov kev txhawb nqa thaum pw. Ua push-ups, ces txav koj ob txhais ceg mus rau pem hauv ntej kom txog thaum koj cov ntiv taw kov koj ob txhais tes. Tus naj npawb ntawm repetitions nyob ntawm theem ntawm lub cev muaj zog.

4. Wrestling choj (los ntawm lub xub pwg nyom)

Kev Ua Haujlwm: ncab cov pob qij txha ntawm tus txha nraub qaum, ncab lub xub pwg girdle.

Ua tus choj, thaum leaning tsis ntawm koj txhais tes, tsis yog ntawm koj lub taub hau, zoo li freestyle wrestlers, tab sis ntawm koj lub xub pwg. Tom qab ua qhov nqa, zoo li nws yog, nqa lub plab mus rau ntawm lub xub pwg tsis siv.

5. Lub ntsws

Kev Ua Haujlwm: ua haujlwm tawm cov leeg ntawm ob txhais ceg, ncab cov pob qij txha ntawm lub pelvic girdle.

Lunges tuaj yeem nrog tig ntawm lub cev, thim rov qab, mus rau sab, nrog rau yob. Technically uncomplicated, lawv yeej zoo thaum ua kom raug. Ua koj lub lunges maj mam, cia cov khoom zoo li qub ua nws txoj haujlwm.

6. Taug kev nyob rau hauv ib qho yooj yim txoj hauj lwm

Kev Ua Haujlwm: txhawm rau ncab lub vertebrae, npaj tus txha nraub qaum rau ntau lub ntsej muag.

Nyob rau hauv txoj hauj lwm prone, ib ceg nce mus rau lwm qhov, tom qab ntawd nws rub tag nrho lub cev ntawm nws tus kheej. Tom qab ntawd ob txhais ceg mus tom qab thawj zaug, tig lub cev mus rau lwm qhov kev taw qhia, thiab cov yeeb yam rov qab ua dua.

7. Peb

Kev Ua Haujlwm: kom thauj khoom, kom qaug zog.

Dhia nce, poob, nyem tawm, dhia nce … Rov ua dua nyob ntawm qib ntawm lub cev qoj ib ce. Ib qho kev tawm dag zog tshaj plaws rau jitters. Txhim kho lub zog, agility, endurance. Zoo heev cardio.

Cov kev tawm dag zog no yuav tsis ua rau koj yog Brazilian Jiu-Jitsu fighter, tab sis lawv yuav pab tau koj kom zoo. Cia li sim nws thiab koj yuav ua tiav.