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We all know that being safe is essential. It's not just about feeling safe; it's also about protecting yourself from harm. But what are some ways to feel more protected? One of the most effective ways is by taking self-defense classes. In this blog post, we'll explore some of the top reasons why you should sign up for self defense classes today! It Builds Confidence When you learn self-defense, there's a chance that confidence will follow. It can be hard to stand up for yourself in the face of adversity when it comes from someone bigger and stronger than you are. Learning how to defend yourself properly allows you to take control of your safety, which boosts your feelings of courage and confidence. You'll Gain Valuable Skills When we're children, our parents or guardians teach us basic lessons about staying safe so that we don't get hurt while playing outside or going anywhere without supervision. But as adults, sometimes these rules go out the window because they feel like things have changed since childhood! However, this does not mean that being aware isn't essential anymore. Taking self defense classes on personal safety could help you learn ways to feel more secure so that you can avoid dangerous situations. Self Defense Classes Are A Great Form Of Exercise Learning self-defense is not only about protecting yourself from harm; it's also a way for you to stay fit! Martial arts and other forms of fighting require discipline and dedication to be successful. No matter what your goal may be – whether it's learning how to hold your own against an attacker, or simply getting into better shape – taking up martial arts as part of a routine workout could help improve the quality of your life by allowing you time each week dedicated to staying healthy and strong. There Are Many Benefits Self Defense Class Exercise Self defense classes allow people from all walks of life the opportunity to get involved with something they love while also learning valuable skills that can be used in real life. Not only could you learn how to protect yourself, but it's also possible for you to join a group of like-minded individuals who are dedicated to living healthy and happy lives! BJJ fitness exertion levels often lead to healthy fitness routines and can be an effective (and fun) weight-loss method! Don't Wait Until The Last Minute It's important not to procrastinate when it comes time for signing up for something as useful as self-defense classes. These classes fill up fast, so if one is nearby or at an affordable rate, don't hesitate any longer because someone else may snatch your spot before you know it! Avoid Dangerous Situations Although we'd never wish harm upon anyone, sometimes bad things happen when people least expect them. That being said, learning practical ways to defend yourself could help you avoid dangerous situations in the future. If there's a chance that your safety is at risk, no matter how small it may seem to others, then go for it and sign up today! It Never Hurts To Learn As adults, we have so much going on in our lives – careers, family obligations, social activities – sometimes the idea of self-defense classes seems like too much trouble. But what if something were to happen? Although most people aren't preparing for an attack against them or their loved ones any time soon, why not take advantage of this opportunity now instead of waiting until it's too late? Self Defense Classes Work On Your Balance Improve balance at self defense classes  Another great benefit to learning martial arts is that you'll gain better balance. When it comes time for defending yourself, having a strong sense of balance can give you the ability to keep your body upright and ready if an altercation happens unexpectedly. This means that even if someone attempts an attack against you, maintaining composure will allow you to have more power over their actions, so they are less likely to succeed! Self Defense Classes help develop self-discipline- Learning how to defend yourself is not only about protecting yourself against physical attacks, but it's also a way for you to learn self-discipline! Martial arts and other forms of fighting require discipline and dedication to be successful. No matter what your goal may be – whether it's learning how to hold your own against an attacker or simply getting into better shape – taking up martial arts as part of a routine workout could help improve the quality of your life by allowing you time each week dedicated to staying healthy and strong. It Helps Develop Self-Confidence And Mood  Another great benefit to learning martial arts is that it'll help boost your confidence. By taking up a new hobby, you're able to enjoy something while also getting into fantastic shape at the same time! Not only will you be spending some much-needed me-time practicing self-defense techniques, but this type of exercise can improve mental and physical health by allowing people not just an opportunity to get involved with something they love while also learning valuable skills that can be put to use in real life. There are many benefits when it comes down to signing up for these classes – no matter what your goals may be, whether it's learning how to hold your own against an attacker or simply getting into better shape, there's always something great to learn. Self Defense Classes Improve Your Street Awareness Most people don't want to be in a dangerous situation, but they also aren't aware of how their actions affect other people's decisions. By learning various self-defense techniques and practicing them regularly, you can improve your street awareness by being more aware when it comes time to defend yourself against an attack from someone else. Learn How To Defend Yourself A common concern that people have when they start looking for self-defense classes is that it'll take too long to learn anything useful, but this couldn't be further from the truth! These days many providers offer specific programs designed with different types of individuals in mind, so whether you only want a few tips on how best to protect yourself or if you're ready to train towards becoming an expert martial artist, there's always something great waiting for everyone interested. It Helps To Develop A Warrior Spirit One of the most powerful aspects of self defense classes is the ability it gives to people to overcome fears and limitations. This doesn't just mean having an improved sense of self-confidence but rather developing a warrior spirit that allows you to go beyond your own perceived limits! No matter what type of attack may happen, learning how to defend yourself will help give you more power than ever before over your life – both physically through increased strength and confidence as well mentally by giving you tools needed in order to know what is jiu jitsu so you can handle anxiety or other types of stress brought on from everyday experiences. Conclusion  By taking up a new hobby, you're able to enjoy something while also getting into fantastic shape at the same time! Not only will you be spending some much-needed me-time practicing self-defense martial arts, but this type of exercise can improve mental and physical health. Self Defense Classes do so by allowing people not just an opportunity to get involved with something they love while also learning valuable skills that can be put to use in real life. There are many benefits when it comes down to signing up for these classes – no matter what your goals may be, there's always something great waiting for everyone interested. Get A FREE Week Of Training at Granite Bay Jiu Jitsu!

Every martial art is different. It may only be subtle to those with an untrained eye, but each martial art is distinct. BJJ isn't karate, and karate isn't judo. But one thing ALL martial arts have in common is the muscles that are engaged when practicing them.  Failing to stretch properly before practicing martial arts of any kind will eventually lead to injury, so this article will look at the most effective martial arts stretches to avoid injury, the most common injuries, the main muscle groups that are engaged when practicing martial arts.  Also,  the subtle differences between types of stretching that could make you a more effective martial artist when practiced. Ready to find out more? Good, because you're in the right place! Types of Stretching 101 Most people don't know that there are two types of stretching. Yes, they know that there are many types of stretches, but the two types of stretching are less well known.  These are: Dynamic stretching and static stretching, and today you'll learn the difference between the two, and which is the most effective for preparing yourself for a martial arts session. Static Stretching Explained Static stretching involves holding a particular position for a period of time to stretch out certain muscles and warm them up for the activity. These are relatively easy to do, common across all martial arts (and indeed, many other sports and activities that require you to be on the move), and are very safe to perform. No movement is involved. Dynamic Stretching Explained Dynamic stretching, on the other hand, involves plenty of movement. In fact, this form of stretching involves cycling through a range of motions to warm up your body for physical activity.  These are often slightly more complex and require much more physical coordination. The movement also requires you to engage more of your muscles in the warm-up process and allows you to target multiple muscles at once rather than focus on them in isolation. Top Stretches for BJJ/Marital Arts/MMA Which is The Most Effective Stretches for Martial Arts? You've probably already guessed it by now, right? Dynamic stretching! Because of the movement involved, the amount of flexibility required, and the number of muscles that are engaged at a time, dynamic stretching yields better results for you when practicing martial arts.  You can expect to see a wider range of motion, fewer injuries, more power, and a better performance overall. The Major Muscle Groups Used in Martial Arts So now you know dynamic stretches are the best way to get your body prepared for a martial arts training session, but that doesn't tell you much if you don't recognize which muscles you use the most during martial arts.  Only then can you focus your attention on dynamic stretches that will target the muscles that will benefit you the most before a session. For your convenience, here's a list of the muscles you use most often when practicing any martial art: Leg and hip muscles - including your quads, hamstrings, glutes, and almost every other muscle in your upper leg, lower leg, and hips. That's because stances are so important in every martial art, so you'll need to engage your legs and hips constantly, which will give them a thorough workout. Core muscles - including your abs, obliques, and muscles in your lower back. Again, the transition between stances and practicing different grappling and wrestling moves involves engaging your core for maximum strength and stability. Arm muscles - including your biceps, triceps, and every muscle in your upper arm, forearm, wrist, and hand. Different grapples will require you to engage them all at some point, and even just practicing moves alone will have you working your arm muscles pretty hard during every training session, no matter the martial art. Back, shoulder, and upper torso muscles - including your pecs, lats, and delts. This is to do with your strength and stability again, both things that are supported by engaging the muscles in the top half of your body. Martial arts really are a full-body workout. Neck muscles - which will be engaged whilst keeping you protected in certain grapples and moves, protecting your spine from injury. Most Common Injuries When Practicing Martial Arts If those are the key muscles that are being used during martial arts (pretty much every muscle, considering how great martial arts are at giving you a full-body workout like no other), then it stands to reason that these muscles and the areas surrounding them will be where the most common injuries take place whilst practicing martial arts.  However, some injuries are more common than others, so let's look at those before finally getting to the specific stretches that will help prevent injury when practicing martial arts: Muscle bruises are especially common when sparring, and failure to properly warm up and cool down can exacerbate the injury Knee sprains are much more likely to occur when the muscles around your knees haven't been warmed up effectively whilst stretching Sprained ankles and wrists are common because of the grapples you practice - it's important to note that very few static stretches target these areas either, further highlighting the importance of dynamic stretching Rotator cuff strains involve the muscles in your shoulders that help you rotate - these are commonly pretty weak, so warming them up is essential to avoid damage Groin strains are common because you're using areas of your groin whilst grappling and wrestling that are not otherwise used in everyday life - that's why stretching beforehand makes all the difference Although these are the most common injuries, you can cause yourself any number of injuries by failing to warm up properly with dynamic stretches that engage all the key muscles you'll be using.  Thankfully, the following section details the very best stretches for martial arts to help prevent these common injuries from occurring in the first place. The Most Effective Martial Arts Stretches to Avoid Injury Martial arts are demanding, requiring you to use muscles in incredibly powerful ways that you'd otherwise barely use at all. That's why it's important to stretch. To finish, below are the three most effective dynamic stretches for martial arts that should feature in all of your warm-up and cool-down stretching routines before and after each session to avoid injury. 1. Assisted Reverse Chest and Shoulder Stretch The key to success for this stretch is engaging all the muscles in your upper arm, upper torso, and shoulders. Stand with your back towards a table, placing your hands on the edge. Bend your arms to lower your entire body and pull back up again slowly.  This will help engage your core muscles too, and by repeating this stretch slowly a few times, you'll effectively warm up many of the muscles you'll be using, helping you avoid injuries such as sprained wrists, sprained rotator cuffs, and muscle bruising elsewhere. 2. Standing High Leg Hamstring Stretch Still using the table from earlier, place one foot up high onto the table whilst keeping your leg bent. Now lean your chest into the bent knee on the table.  Lean in a few times to get that all-important motion in your muscles and then repeat with your other leg on the table this time.  This helps to warm up muscles in your legs, including your hamstring and quads, and it engages your core muscles again, especially your abs. This stretch will help you avoid injuries such as groin strain, knee sprains, and muscle bruises. 3. Squatting Leg Out Groin Stretch Finally, don't forget to focus on your groin this time, because it's not an area you'll work often besides martial arts sessions. Stand with your feet wide apart and lower down into a squat, with one leg stretched out away from you with your toes pointing out, and the other bent beneath you with the knee towards the ground.  Don't forget the motion to stretch those muscles thoroughly, and then switch to the other leg. This will engage all of your leg muscles and help you avoid injuries such as sprained ankles, knee sprains, and groin strains. Final Word On Martial Arts Stretches So there you have it, the most effective dynamic stretches to prevent injury during martial arts.  Just remember that you use almost every muscle imaginable when practicing any martial art, and that dynamic stretches are key to not just avoiding injury, but also helping you perform at your best too!

If you're training in MMA Roseville, California, then you've probably heard your instructor telling you to engage your core when practicing different striking and grappling techniques to increase your power and stability.  And that's fine, but very few people actually know what the core is, much less how to work on those core muscles to help you during MMA sessions.  Well, if that sounds like you, today's post will be just perfect for you! You'll find out all about the core, what it is, what exercises will help improve it, and how specific exercises will directly affect your MMA performance. Ready to find out more? Let’s dive in! What Is “The Core”? In short, the core is a collection of muscles around your abdomen, lower back, and upper thighs.  Simply put, they're the first muscles that are engaged in any movement you do, and strengthening them helps support the spine by helping to keep it stabilized, aiding with rotation and motion. The muscles are split into two groups: the inner core and the outer core. The inner core is the muscles closest to the spine, so aren't visible just by looking at the body.  These include: * Diaphragm * Transverse abdominis * Pelvic floor * Deep cervical flexors The outer core muscles are mostly visible, so you can see the results as you train these areas because they'll become more defined.  These include: * Lats * Anterior muscles (your abs) * Glutes * Hip flexors * Spinal erectors Developing these muscles is essential for MMA, but why? How Does The Core Help You In MMA? Because the core supports movement, they're the first muscles that need to be strengthened to help you complete the range of motions required in MMA Roseville. Whether you're striking or grappling, you're still going to need to engage your core to make you more powerful and stable.  Any fast movement (so basically EVERY movement in MMA) needs a strong core, or else the power is lost and you can't perform the techniques with the intensity required for maximum effect. During explosive movements, your core is responsible for transferring power from your lower body to your upper body.  You can work your upper body and lower body in isolation until they're the best they can be, but without the core muscles, you won't be able to work at full power. Imagine your core muscles as the bridge through which any power-based move must cross.  If you're conducting a powerful strike in MMA, then it always starts in your core because of the momentum required to move towards your opponent.  If power can't be passed from your legs to your upper body through your core muscles, then the resulting strike will lack any real power. Your core muscles also protect your spine from injury, so making sure they're strong is vital if you want to perform MMA at your best without risking injury to your spine. Strong core muscles will stabilize your spine, so the moves you make in MMA don't jar it.  But perhaps the most important thing of all is that strong core muscles help you take powerful strikes from your opponent, just as much as they help you deliver them. This is vital in MMA. If you get knocked down, you can always get back up again with strong core muscles. What Are The Different Types Of Exercises That Affect The Core? There are different BJJ exercises you can do to affect your core muscles and work on them ALL.  For years, many people thought sit-ups for your six-pack were enough to build a strong core, but as you've already seen from the sheer amount of muscles involved in your core, that isn't the case.  It's important to understand the types of exercises there are that will work different core muscles. And don't worry, you'll see a bunch of specific exercise examples so you can incorporate them into your core strength training next time you workout. Anti-Flexion These exercises help you resist bending in your lumbar spine, which is important for stability, but also for protection from injuries during MMA Roseville. By keeping your lower back neutral and squeezing your glutes, you'll work the key core muscles responsible for anti-flexion.  Planks and Back Extensions are common anti-flexion exercises that will aid you here and improve stability in your core. Anti-Lateral Flexion These exercises help you resist side bending through your lumbar spine, which is important in grappling moves in MMA to keep you held firm in your chosen position.  The key here is to lock your spine in place without moving it. Common anti-lateral flexion exercises include Side Planks and Farmers Walks, which will train your core muscles to lock in place alongside your spine, improving your resistance. Anti-Extension These exercises help you resist extension through your lumbar spine, which is important for strength in striking moves, but also important for protection against injuries again.  The key is to keep your spine neutral without overextending.  Ab Wheel Roll Outs and Stability Balls help with this, because it works your lower back muscles as well as your abs, preventing overextension and improving your strength simultaneously. Anti-Rotation These exercises help you resist rotation through your lumbar spine, which is important for fast movements and power when striking in MMA Roseville. The key is to lock your core and not rotate through it or the lumbar spine, instead working the thoracic spine.  You don't need to know the difference right now, you just need to know the exercises that encourage this.  These include Medicine Ball Throws and Band Rotations, which help you rotate in the right way whilst locking down your core muscles, improving your power. Hip Flexion These exercises help you keep your core and lower back in neutral positions, which are important when grappling and striking in MMA to prevent injury and to increase the speed of your motions.  The key is to have a neutral spine without rounding your lower back. Jackknifes on a Stability Ball and Hanging Leg Raises are good examples of these exercises. Next MMA Roseville Training Steps If you're serious about getting better at MMA, then you need to strengthen your core muscles. Doing so will increase your power, strength, stability, and resistance in grappling and striking moves, all whilst helping you prevent injury to your spine.  Remember the different types of exercises listed above and start incorporating them into your workout routine. Yes, your upper and lower body muscles need your attention too, but without a strong core, you won't improve in MMA in the way you want to. Alongside your MMA classes, you'll also want to work on your core muscles to give yourself the best chance at performing well during your MMA Roseville or BJJ sessions! If you're yet to sign up to for MMA classes, then check out GBJJ.org, a Granite Bay MMA/BJJ school near Roseville, California.

If you've been practicing MMA Roseville, California for some time, then you'll know that martial arts are a great way to improve your strength and stamina.  But you'll also know that if you want to be even better at MMA, you'll need to train outside of your sessions.  Obviously, you should never practice martial arts without the guidance of a trained instructor, for your own safety and those around you, but you can complete certain workouts that will make you better at MMA when you show up to your training sessions.  So, if you want to learn about essential workouts when training in MMA, then you should read this post to the end so you know exactly what to do to get better at MMA, away from your training sessions. 1. Pull-Ups The first three workouts on this list don't require the use of a gym, so you can get started on these right away.  First on the list are pull-ups, which everybody hates, but are essential for building those upper back muscles, biceps, and shoulder muscles - which are essential in MMA.  Controlling your opponent is important, and developing the muscles mentioned above will help you remain stable, even as your opponents try to escape your grapple. Pull-ups are easy in theory - simply grab a pull-up bar, and use only your strength to raise your chin about the bar, lower yourself down, and go again. In practice, though, these are incredibly difficult, so if you don't have a lot of upper body strength, you'll need to work towards these.  Using a platform to bring your head above the bar initially, and practicing the lowering portion of the pull-up move, can be a great way to work those muscles and start developing them until you can perform regular pull-ups. 2. Push-Ups Push-ups don't even require any equipment, so there's no excuse for not starting on these today. Push-ups are all about working your upper body to increase your strength, which increases the power of your striking moves in MMA.  If you want to be an effective MMA fighter, then you'll need to increase your strength. Working your upper body through push-ups is a great place to start. To conduct an effective push-up that engages all the muscles you're trying to work on, make sure your arms are tucked in with your elbows towards your rib cage and make sure your hands are beneath your shoulders.  Lower yourself down and push back up again, without adjusting your hand or elbow position for maximum effectiveness. 3. Burpees Burpees are essential for MMA for three reasons really: * They improve stamina (important for lengthy sparring sessions) * They improve upper body strength (important for grappling) * They mimic the motion of level changes required during grappling (so they directly improve your MMA performance) To perform a burpee, you don't need any equipment again, but you need a certain amount of willpower. Burpees are physically demanding, but they help you improve in so many areas relevant to MMA simultaneously that they're worth it.  Start in the press-up position, and then jump forwards, pushing your hips out wide and bringing your feet forward and swinging them out wide at the same time, without moving your hands from the press-up position.  Now jump back into the press-up position again with your hips in line with your shoulders and your feet out straight behind you. Your hands shouldn't move at all during a burpee. Then keep on repeating the motions.  You'll feel this one tomorrow morning, but it'll make all the difference next time you're sparring in MMA sessions. 4. Deadlifts Now, if you're serious about improving in MMA, then you're going to need to improve your strength beyond just a few at-home exercises.  One way of doing that is by doing deadlifts in a gym. Make sure you have a spotter for this exercise for safety, so bring along a fellow MMA fighter who wants to work on their strength and stamina outside of class, too.  Completing fitness journeys together is always easier than doing it alone. Deadlifts will activate muscles in your lower legs, upper legs, core, and glutes, as well as improving your grip, making you a more powerful striker and a more stubborn grappler in MMA. To perform a safe deadlift, keep your feet about shoulder width apart and place them beneath the barbell with your toes pointing forwards.  Then, with your eyes straight ahead of you, bend your knees slightly, keeping your back straight, chest forwards and shoulders neutral, and stick your buttocks out behind you.  Then lift, pushing through with your body until you're standing straight, then lower safely to the ground. You should feel all the tension in your glutes and hamstrings, not your quads. 5. Barbell Squats Barbell squats are all about getting strength into your legs. The focus here is on developing your quads, glutes, hamstrings, and core, so you're much stronger on your feet and you're standing firmer.  This makes grappling and takedowns much more difficult for your opponent, which is one half of the battle in MMA.  Sure, building your upper body strength is important if you want to deliver the best strikes and grappling you can, but they mean nothing if your opponent can take you down in a flash. Front barbell squats require you to place the barbell in front of you, keeping the weight across your shoulders.  This forces you to stand up straighter and engage your core, which improves your form right away. The key is to lower yourself into a squat position slowly before coming up quickly. Don't mix those two up, or else you could hurt yourself.  Keep your fingers and wrists curled back to grip the bar, and lower yourself so your knees don't extend past your toes and your elbows are in line with your knees.  This is the safest way to barbell squat and it'll engage all those key muscles for MMA too. 6. Heavy Bag Work The last essential exercise for Roseville MMA training involves heavy bag work. This is important to mimic striking moves against an opponent.  The heavy bag is important because it won't move easily - just like your opponent in MMA. This allows you to practice striking moves, but you can also just punch and kick the bag quickly and powerfully to improve both strength and stamina.  Working with a heavy bag will target almost every muscle you'll use in MMA, so it's important you get heavy bag work whenever you can. It's best to do these exercises in five-minute rounds. Take your first five minutes and focus on punches, mixing up your striking techniques and trying to keep up the pace so you're practicing a bunch of different combos.  Then take a minute to rest. Your next five minutes can focus on just kicks. Some will be softer and quicker, others slower and more powerful. Mix it up so you're working on strength and stamina constantly.  Take another minute after this round. Now it's time to put them all together. This will tire you out, but it's important that you push yourself on the intensity so you give every muscle a thorough workout with your kicking and punching strikes. Final Word on MMA Roseville Training Every workout above is important for anyone practicing MMA because it'll improve your strength and stamina between sessions, making you a more formidable opponent during sparring sessions. Focus on these exercises, and you'll soon see improvement when you're practicing MMA too! If you are new to this concept, and considering starting MMA training, click here and speak with us to get you on your way into this exciting sport!