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I like to begin with a basic cardiovascular warm-up lasting up to10 minutes, or until I have broken a light sweat. This increases the strength of the signals between your nerves and muscles while warming your muscles and joints, thus enhancing the benefits of the TRX dynamic warm-up. This portion of the warm-up can be accomplished in several ways such as light jogging, ladder drills, stationary exercises and jumping rope to name a few. Make sure to vary your cardiovascular warm-up exercise routine to break up the monotony and keep it fun.
After your body is warm then it is time to move on to the TRX dynamic warm-up portion. Dynamic warm-ups are designed to enhance coordination and motor ability as well as revving up the central nervous system. Dynamic stretching takes a static stretch and then animates it with movement and repetition. The TRX suspension trainer allows the user to move actively into a stretch, hold the stretch passively at the end point with the suspension trainer supporting the weight and then move actively back out of the stretch, adding repetition as desired.
There are a variety of different exercises that you can choose from when designing your dynamic warm-up. Be sure to move in and out of the stretch, don't hold any position for a long period of time and move swiftly between exercises.
➢ Cardiovascular warm-up: 5-10 min of skipping rope
TRX dynamic warm-up for MMA
➢ TRX Forward Lunge with (I, Y, & T fly's): 30 sec each arm direction
➢ TRX Standing Roll Out: 1 min
➢ Suspended Hip Rotations: 30 sec each leg
➢ TRX Side Lunge: 1 min
➢ Forward Leg Swing w/ Hip Hinge: 30 sec each leg
➢ TRX Standing Figure-four Stretch: 30 sec each leg
filmed produced by Danny Baci of D-Bauchery Films / D.Baci Fight Media
suspension trainer benefits 在 Tiger Muay Thai and MMA Training Camp, Phuket, Thailand Youtube 的精選貼文
Tiger Muay Thai & MMA Training Camp, Phuket Thailand, introduces TRX suspension training. Mark Mariani, TRX certified trainer, has integrated functional TRX exercises that are directly related to Muay Thai kickboxing and MMA into his training. The TRX is by far the most versatile piece of exercise equipment out there.
"The TRX was designed by a Navy SEAL as a go-anywhere workout, the TRX Suspension Professional Trainer is a complete total-body training tool that helps athletes, military personnel, and fitness pros around the world take their performance to the next level. The TRX Suspension Professional Trainer is built around a set of nylon straps that create resistance from two sources always at your disposal: your body weight and gravity. Simply lock the straps to any elevated fixture--such as a pull-up bar, door, or tree branch--and you'll unlock new dimensions in your training."
"The TRX Suspension Professional Trainer uses your body weight to create resistance.
The trainer offers a host of valuable benefits: it's easy to set up and highly portable, with a compact, lightweight design that works at home or on the go. If the gym isn't your thing or you want to work out in the privacy of your home, backyard, or hotel, this practical solution will make sure you can stay fit. It also lets you perform hundreds of functional exercises, so you can build strength, flexibility, core stability, and endurance. Perhaps most importantly, the TRX Suspension Professional Trainer supports all fitness levels and goals. By letting you harness your own body weight to create resistance, you can easily adjust the degree of difficulty (from 5 to 100 percent of your body weight) whether you're a beginner or an experienced athlete."
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