EXTREME WORKOUT FOR MARTIAL MACHINERY

 20sec. on the box jumps or another surface

20sec. front swing with dumbbell

20sec. crunches with your feet and hands

 
 
20sec. dial

 
 













20sec. plank

 
 










20sec. barpi

 20sec. modified pushups at speed

 
 













20sec. Russian twist

 20sec. to the modified dialed beard from Incline

 rest - 2min.

Make the workout 3 times.

MMA WORKOUT OF Randy Couture

Do all these exercises without pushing the lever for best effect:

Rowing with traction x8
Lift the lever up to the chin x8 
Shoulder press x8
Bending a rod x8
Attacks on each leg x8
Crouch and push the lever x8 
Dead lift x8

After you do the above exercises make you one minute rest. Make up to 6 sets of upper plexus or less, depending on when it will start you sick. This workout will help you get stronger muscles for grappling and wrestling and increasing endurance. Watch for proper execution of the exercises, or may be injured. 

THIS IS WHAT I MEAN - http://www.dailymotion.com/video/x27krr_team-quest-grappling-workout_sport?start=2#.UPL23vIeDYU

Workout "Armagedon"

Do the workout once a week, leaving her two days rest between her and other physical exercises.Make a  series " a " rest, then one set " b "until all repetitions and sets are completed. Start with a nice warm up all the joints, tendons and muscles. Once you have warmed nice with lighter weight, start the workout.
 Time Required: 30 minutes

1. Dead lift

 Stand slightly crouched over the lever as you set foot feet at shoulder width. Bring the lever and hold hands outside the knees. Keep your back straight and have their feet firmly on the ground with his heels. Lift the lever near your Pishtane and then stand up fully straightening the legs. Return the same way.
For example, if your maximum is 120 kg, put on a 20-seater, two 10-s and two 5's on each side. Make one repetition and then remove the lightest weight that must be placed at the end. Then do 5 reps. Take the next disc and do 5 reps. Continue this procedure until only two remain 20 kilo disc lever. Then do as much reps as you can. Do not rest between sets more than is necessary for removal of disc time.

 2 a) Push-ups

 
Series: 5 of 20 (100 total for this exercise) 
Do 20 push-ups. Then immediately switch to the side pulling the dumbbell shoulder. Alternate between both series and exercises until you have finished all the series and repetitions of this group.

2 b) The dissolution of the rear shoulder dumbbell

 
Series: 5 of 20 (100 total for this exercise)

Hold one dumbbell in each hand and leaned slightly forward with your torso becomes almost parallel to the ground. Squeeze the rear shoulder muscles to each other and lift the dumbbells up to 90 degrees. If you stay during the exercise to catch your breath, do it until the dumbbells are below starting position. Do 20 repetitions and immediately return to pushups.

  3 a) Recruitment

 
Series: 10
Stand against the clock with a second arrow. Hold the lever to grip with the width of the shoulders. When the arrow seconds on the clock against you pass number 12 naprvete maximum number of calls. Immediately start making attacks with a jump in place while the arrow did not pass again through 12 (until 1 minute passes). Rest one minute.

 3 b) Аttacks with a jump spot

 
Series: 10

Start position attacked by your rear knee almost touches the floor and the front does not go to the fingertips. Jump as high in the air and change the position of the legs. Ground with the other foot in front and make the next jump immediately to change feet.

3 exercises with medical ball

1. Lateral  throwing
 Load: abs
Why: This dynamic exercise load fast muscle fibers to get a strong torso.
How: Take the medicine ball over your head. Drop down strongly on one side, hold it when bounced and repeat on other side.

2. Push-ups on a medicine ball
Load: chest, triceps, torso
Why: With this exercise building not only coordination but also the strength in the upper body.
How: Start pushup position, with one hand on the ground and the other on the medicine ball. Make pushup down and change hands. Replace every execution of the pushup.

3. Folding legs with two medicine balls
Load: rear thigh and torso
Why: It uses two medicine balls to train coordination and stability of the whole body.
How: Lie on the floor on your back and put two medicine balls under each foot. With legs slide them, bending them at the knees, so come in your feet, lifting your pelvis up.

Carved to perfection your upper body using Tabata method

Total duration of training: 23 minutes
Structure: Cardio warm-up (3 minutes) + real part (20 minutes)
Number of rounds: 2
 Cardio warm-up:
1. High lift knee to opposite elbow (1 minute)

2. Tap Jacks (1 minute) 

3. Side attacks touch the ground (1 minute)

The main part
1. Bitcepsovo folding dumbbells - 20 seconds

 

Rest - 10 seconds 
Bitcepsovo fold - 20 seconds 
Rest - 10 seconds 
Bitcepsovo fold - 20 seconds 
Rest - 10 seconds




2. Unilateral tritsepsovo unfolding behind the head with a dumbbell - 20 seconds

 

Rest - 10 seconds 
Unilateral tritsepsovo unfolding behind the head with a dumbbell - 20 seconds 
Rest - 10 seconds 
Unilateral tritsepsovo unfolding behind the head with a dumbbell - 20 seconds 
Rest - 10 seconds
 
3. Flaysove with dumbbells on Bench Press - 20 seconds 
Rest - 10 seconds 
Flaysove with dumbbells on Bench Press - 20 seconds 
Rest - 10 seconds 
Flaysove with dumbbells on Bench Press - 20 seconds 
Rest - 10 seconds 




4. Flaysove with dumbbells for chest bench press - 20 seconds

Rest - 10 seconds 
Flaysove with dumbbells for chest bench press - 20 seconds 
Rest - 10 seconds 
Flaysove with dumbbells for chest bench press - 20 seconds 
Rest - 10 seconds
  

5. Pulouvar with dumbbells - 20 seconds

Rest - 10 seconds 
Pulouvar with dumbbells - 20 seconds 
Rest - 10 seconds 
Pulouvar with dumbbells - 20 seconds 
Rest - 10 seconds

 

6. Press with dumbbells over head standing - 20 seconds

Rest - 10 seconds 
Press with dumbbells over head standing - 20 seconds 
Rest - 10 seconds 
Press with dumbbells over head standing - 20 seconds 
Rest - 10 seconds

Repeat one more time (to make a total of two rounds) this sequence of exercises. 






 Тhis is the all workout :

5 Healthy Tea

Star anise tea - hranosmilaneto.Mozhete improved to make it by taking an entire star-pod and leave it to brew a cup of hot water for at least 10 minutes. If stomach upset tea drink slowly in small sips.Peppermint Tea - control food intake. Peppermint tea is an excellent choice for those suffering from indigestion or intestinal infections, in addition improves immunity and has anti-cancer properties.Green Tea - accelerates metabolism. You can drink 2 to 3 cups of green tea a day, the best way is to make it brew for 2-3 minutes in water at October 85 degrees.Tea Rose - say goodbye to constipation. Rose tea contains vitamins A, B3, C, D and E, which fight infection. Last but not least, pink tea will save you from constipation and help weight loss.Oolong Tea - prevents zatlastyavane.Oolong lowers cholesterol, stimulates lipolysis and thermogenesis, while also reducing the re-deposition of maznini.Piyte 2 cups Oolong day, let it brew from 30 seconds to 5 minutes.

5 foods rich in calcium

The mineral is not only available in milk and its capabilities are not limited to, that makes you stronger and healthier bones. Calcium plays an important role in muscle contraction, well working heart and the body's metabolism. Furthermore, if you do not take the risk of lack of good blood clotting, bone fractures, osteopenia, or bone softening increases with time. 
Yogurt 
250 ml yogurt contain 40% of the recommended daily intake of calcium.
Mozzarella
42 grams of mozzarella cheese contains about 33% of the recommended daily intake. 
Cheese is generally a good source of this mineral. You can cut a portion of the mozzarella slices and serve it over sliced ​​tomatoes with basil and olive oil, or add it to scrambled eggs for a rich proteins and calcium nutrition. 
Tofu
 Half a cup of tofu contains about 25% of the recommended daily intake of calcium.
Orange juice
 200 ml orange juice contains 25% of the recommended daily intake of calcium.

10-minute formula body as a magazine cover

No matter how limited your time, this 10-minute formula for sculpting the entire body will help you discover the charm fit and athletic body within a few months.
The excercises:

1. Dumbbell Chest Press on Stability Ball 15-20 reps

2. Squat Shoulder Press 15-20 reps

3.  Shadow Boxing
4. Bench Dip 15-20 reps 
5. Bent-over Dumbbell Row 15-20 reps for each hand

Unscrew the upper body for MMA

For races in the cell are needed strength, endurance, flexibility, psyche and adequate training. This training is provided by the manager of TFW, John Anilo loaded muscles mainly in the upper part of the body.

Involved muscles: Chest, back, shoulders, arms, abs
Level: Beginner and Intermediate
Frequency: Do the workout three times a week, leaving at least a day to rest
Time: about 45 minutes

ROUND 1
Shoulder press 3 x 6
Pushup on medicine ball with alternating hands 3 x 10 (each side)
Russian twist with medicine ball 3 x 15 (each side)
Break: up to 2 minutes total
ROUND 2 
Recruitment weighing 3 x 8
T-pushup with dumbbells 3 x 5 (each side)
Medicine ball slams with 3 x 15
Break: up to 2 minutes total
ROUND 3
Leg press with dumbbells alternating arms 3 x 10 (each side)
Biceps lever and folding towels 3 x 10
Twist with medicine ball 3 x 8 (each side)