MMA Yoga On The Mat , livre ebook

Price World Publishing - Khadi Madama

Découvre YouScribe en t'inscrivant gratuitement

Je m'inscris

Obtenez un accès à la bibliothèque pour le consulter en ligne
En savoir plus

47 pages

English

Vous pourrez modifier la taille du texte de cet ouvrage

Obtenez un accès à la bibliothèque pour le consulter en ligne
En savoir plus

A propos
Informations
Extrait

Description

The perfect training supplement for martial artists, ''MMA Yoga on the Mat'' provides the best remedies and conditioning techniques for fighters looking to gain an edge. Khadi Madama ,''The First Lady of MMA Yoga'', has synthesized decades of MMA experience and over 40 years of therapeutic and sport yoga to create this one of a kind guide. The book supplies MMA fighters with the best information on: - General Conditioning - Flexibility Factors - Pre/Post Fight Training Relief - Remedies to Gain the Edge

Sujets

Bibliographies

Bibliography

Informations

Publié par	Price World Publishing
Date de parution	12 août 2011
Nombre de lectures	0
EAN13	9781936910267
Langue	English
Poids de l'ouvrage	2 Mo

Informations légales : prix de location à la page 0,0300€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

Extrait

MMA Yoga On The Mat: Real Yoga For Inside The Cage
By Khadi Madama The First Lady of MMA Yoga
Prior to beginning any exercise program, you must consult with your physician. You must also consult your physician before increasing the intensity of your training. The information in this book is intended for healthy individuals. Any application of the recommended material in this book is at the sole risk of the reader, and at the reader s discretion. Responsibility of any injuries or other adverse effects resulting from the application of any of the information provided within this book is expressly disclaimed.
Price World Publishing www.PriceWorldPublishing.com
Copyright 2011 by Khadi Madama
All rights reserved. Neither this book, nor any parts within it may be sold or reproduced in any form without permission.
eISBN: 9781936910267
Contents
First Section: General Conditioning
1. General Conditioning: Hips-Shoulders-Neck
2. General Conditioning: Shoulders: Rotator Cuff Strengthening and Injury Prevention
3. General Conditioning: Building Up Your Core
4. General Conditioning: Hips-Shoulders-Neck-Quads: 3 Mixed Stretches for MMA
5. General Conditioning: The Fighter s Repose: Downtime Training: Training Your Body to Repair
6. General Training: Focused Breathing
7. General Conditioning: Focused Breathing 2
8. General Conditioning: Hips, Shoulders, Legs, Neck
9. General Conditioning: Neck Alignment
10. General Conditioning: Back Alignment: Body Alignment Trumps Pain Increases Impact
11. General Conditioning: Eye Training: Negotiating the Blind Spot
12. General Conditioning: Breathing for Excellence in the Arena
13. General Conditioning: Breathing: Breathing In Tight Places
14. General Conditioning: Staying Healthy Before a Fight: Healthy Pre-fight Breathing
15. General Conditioning: Striking: A Fighter s Meditation: Training With Candles for Pinpoint Accuracy
16. General Conditioning: Abs and Lumbar
Second Section: Flexibility Factors
1. Flexibility Factors: Standing Ankle Flexors
2. Flexibility Factors: Legs-Hamstrings-Calves: Avoiding Hamstring and Calf Injuries
3. Flexibility Factors: Upper Back, Neck, Legs: A Fighting Stance Makes Good Sense
Third Section: Pre and Post Fight/Training Relief
1. Post Fight/Training Relief: Neck Rolls
2. Pre and Post Fight/Training Relief: Knees
3. Pre and Post Fight/Training Relief: Shoulder Stress
4. Pre and Post Fight/Training Relief: Hips Shoulders
5. Pre and Post Fight/Training Relief: Jaw Stress Pre-fight Jitters
6. Pre and Post Fight/Training Relief: Grappler s Foot
7. Pre and Post Fight/Training Relief: Relieving The Guard . (Low Back Pain Relief)
8. Pre and Post Fight/Training Relief: Groin Pain
9. Pre and Post Fight/Training Relief: Sinus Blockage
10. Pre and Post Fight/Training Relief: Lower Back Strain
11. Pre and Post Fight/Training Relief: Hands: Grappling Punching Hand Care
12. Pre and Post Fight/Training Relief: A Fighters Bath
13. Pre and Post Fight/Training Relief: Shoulders: Pre-fight Sternum/Shoulder Relief Massage
Fourth Section: Remedies To Gain The Edge
1. Remedies To Gain The Edge: Arm Bar Relief
2. Remedies To Gain The Edge: MMA Strong Medicine for Bruising
3. Remedies To Gain The Edge: More Strong Medicine for MMA Part 2
4. Remedies To Gain The Edge: Hardcore Training- Homeopathic s, Herbals Aromatics
5. Remedies To Gain The Edge: Nosebleeds
6. Remedies To Gain The Edge: Toe Bursitis: Going Toe To Toe with Bursitis
7. Remedies To Gain The Edge: Fight Prep: Preparing for a Fight
8. Flexibility Factors: Lumbar Problems: Herniated Discs In The Lower Spine
9. Remedies To Gain The Edge: Candles and Control: Gaining The Edge
10. Remedies To Gain The Edge: Pressure Points: Putting The Pressure On Pressure Points
11. Remedies To Gain The Edge: Pressure Points-Feet: Putting The Pressure On Pressure Points #2
12. Remedies To Gain The Edge: Hands: Putting The Pressure On Pressure Points # 3:Hand Reviving Point
13. Remedies To Gain The Edge: Feet: Putting The Pressure On Pressure Points # 4 Grappling Hook Foot Point
14. Remedies To Gain The Edge: Stomach: Putting the Pressure On Pressure Points: # 5: The Seize And Control Stomach Point
15. Remedies To Gain The Edge: Diaphragm/Chest: Putting the Pressure on Pressure Points # 6 Chest Massage for a Downed Fighter
16. Remedies To Gain The Edge: Fighter s Ring Walk: The Hidden Meaning of the Ring Walk and Other Ideas
Final Thoughts
About the Book
For the better part of a year, I ve had the pleasure and honor to be able to write for the MMA Fight Council, a prestigious organization dedicated to everything MMA. For the past twenty years, I ve been an avid martial artist, studying, teaching and sharing my knowledge. For more than forty years, I have dedicated my life to the study and practice of Yoga in all forms, both for sports and therapy. Then, a decade ago, with a passion for the MMA fighters I watched during the evolution of cage fighting, shoot fighting, and the UFC, I began studying what worked best for Mixed Martial Arts, teaching it to students who were endeavoring to become fighters through Brazilian Jiujitsu and general mixed martial arts training.
MMA Yoga On The Mat is a composition, a selection from the body of my knowledge that seems to best compliment the repetitive sports injuries, flexibility and minor problems encountered by these new age gladiators with whom I ve had the pleasure to share the mat.
Khadi Madama The First Lady of MMA Yoga
Self-care is the first line of self-defense
First Section: General Conditioning
General Conditioning: Hips-Shoulders-Neck
Three target areas of stress that I am often asked about are the Hamstrings, Hips and Shoulders. It is by no mistake that many boxers will enter into the ring, step into their corner and start hanging over from the waist to shake out their shoulders. It s natural. Your body is always trying to align or repair itself and working with gravity is always better than working against it. I d love to be able to be in the corner with my favorite fighter the next time he steps into it so that I could help him loosen up for a better fight. Since I can t do that, I m just as happy describing what you can do pre-fight. Let s take a look at the MMA Standing Pre-Fight Tension Reliever : Stand with your feet no more than a foot apart. Take a deep breath, As you exhale, flex your knees slightly, drop your head onto your chest and let your shoulders follow. Let yourself hang forward from the waist. Take a moment to shake out your shoulders, then let them hang. Make sure you aren t holding tension in your neck. It should flop back and forth were someone were to tap it lightly. Breathe trying to expand your diaphragm outward. This is going to give you better respiration during the fight. After 1 minute, begin to slowly come to a standing position again, while you uncurl, in by inch. Take a deep breath to finish. You ve successfully relaxed and stretched all three tight spots. Go win!
Time Needed To Perform : 2 minutes Best Time to Perform : Just before a fight, or heavy training.
General Conditioning: Shoulders: Rotator Cuff Strengthening and Injury Prevention
One of the problems with protecting the Rotator Cuff is that it is nearly impossible to strengthen it by normal means of strength training or range of motion exercise. Most of these are good for external strength or reach, but not many will allow access to the deep supportive tissue and ligaments around this area. Fortunately, there is one technique that I have personally used to mend my own troublesome shoulders, both of which, these days, are magnificent. Here s what you can start to do right now to help heal the inner shoulder or prevent injuries by building them up from the inside out:
The Rotator Cuff Squeeze
With bare arms, relaxed and down at your sides, take your right hand and grab your left arm, tightly on the soft tissue just under your left shoulder cap and inside your left arm. By squeezing this area firmly, you expose the tissues, muscles and ligature in the Rotator Cuff, making them ready for the next part of the technique. Now make a fist with your left hand and squeeze your left elbow into your ribs as if squeezing a tennis ball, until you feel the tension build up inside the shoulder. Don t hold the position for more than a second because you re going to do 15 reps. of this. (If you feel anything more than warmth or normal muscle response coming into the area, stop. Only do as many as many as you can without pain.) Repeat on the right side. Relax arms. If your shoulders are in pretty healthy condition, I would do this only 1 time per week as part of a preventative program. If your shoulders are showing signs of stress, I would perform this 2 times per week or 3 times per week. Remember to check with your Dr. if you are under any therapy pre- or post regarding your shoulders.
Time Needed to Perform : 30 seconds to 1 minute. Best Time To Perform : Right after a hot shower or bath, while shoulders are arm and hydrated.
General Conditioning: Building Up Your Core
One of the things that I ve noticed in working with my up and coming fighters is that although many of them are strong; they work out at the gym; do conditioning exercises with trainers; are also active in other sports, yet they are unable to come from a prone to a sitting position without either whipping themselves upwards or without wobbling. And, trust me, this is regardless of how ripped they are. Before we get into fixing this problem, let s examine why this can be happening. In order for the core to be as functional and strong as it may look, both the Abdominal Wall and the Spinal Erector Muscles must be developed commensurately, otherwise one set of these muscle groups will be stronger than the other and there can be no muscle memory for them to work together. This means that there will be a lack of efficiency a