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)

11 FOODS FOR DIFFERENT ILLS 

1. MUSCLE PAIN 

SOUR - A bowl or 2 cups juice daily before and during exercise.

2. LOSS OF MEMORY

SUNFLOWER SEEDS - quarter cup a day.

3. SMALL MUSCLES 

APPLES - everyday  1 apple.

4. HARD CONCENTRATION 

EGG - everyday 1 egg.

5. DEPRESSION

BROWN RICE - one cup of cooked rice  daily.

6. AGING SKIN

ORANGES - one day or 200 ml. juice.

7. INSOMNIA  

CHICKEN - about 100 grams a day .

8.PUFFY EYES 

GREEN TEA - a one cup per day after meals. 

9. UPSET STOMACH

MINT - chew 1-2 leaves after dinner.

10. LACK OF ENERGY

BANANAS - one day.

11. ANXIETY

PEANUTS - quarter cup each day.

             WORKOUT WITH DUMBBELLS

1.Dumbbell Straight-Leg Deadlift

 Take dumbbells. From straddle the width of the hips without additional bend knees start to bend from the waist, while the body stands almost parallel to the floor. Hold, then lift your body to the starting position while moving the weight down, keep the dumbbells as far as possible close to the body.

2.Thrusters 

 Squat until upper thighs take at least parallel to the floor position (the deeper the squat, the better). Forcing your body up to the starting position while lifting arms with dumbbells straight up. While squatting and standing up, keeping your back as possible straighter.

3. Dumbbell Row

 From upright posture lean forward while standing torso almost parallel to the floor, knees slightly bent and arms with dumbbells are stretched down (toes pointing outward). Bend your elbows and raise the dumbbells sides. Hold for a moment in the up position and remove the dumbbells.

4. Dumbbell Squat Thrust

 

 

FOOD

 FOOD FOR THE EYES

Carrots
Carrots are loaded with drums dose beta carotene - an antioxidant that helps to limit the risk of macular degeneration and cataracts.

Peppers, broccoli and Brussels sprouts

These three vegetables are loaded with vitamin C, which would also be a natural antioxidant, protecting good eye health.

 

Turkey meat
Turkey meat contains extremely valuable to the eyes a combination of zinc and niacin (vitamin B3). Zinc occurs naturally throughout the human body, especially in the retina of the eye, precisely as it contributes to the proper functioning of enzymes responsible for vision health.

 

 Sweet potatoes
Sweet potatoes are rich in beta carotene- another antioxidant with proven preventive action. 

Spinach
Spinach provides four eye protective ingredients- vitamin C, beta carotene, lutein and zeaxanthin. 

Fish
Fishery products are among the best sources of omega-3 fatty acids. Several studies have found that regular consumption of foods rich in omega-3 may help to protect small blood vessels that lie in the eyes

exercise

Recruitment mixed grip

 

Main muscles performing the movement: Medium back

Other muscles involved in movement: Biceps, lats

Level: Advanced

 Method of execution

•  Hold the lever slightly wider than shoulder level, putting one hand in the catches and the other in the grip.
• Bend your legs at the knees and sit down, so hanging on his hands.
• Tighten your torso, not to twist and shake without lifting your body up.
• When your chin crosses the line of lever start releasing.
• If you have a special program through a series of contact grip in even numbered series.

  

Food

Roasted beet improve sports skills

 

 Consumption of foods rich in nitrates, such as beetroot, before sports improved performance and increased durability. It is believed that nitrates contribute to dilate blood vessels and improve circulation. The drink is useful for athletes as it gives them strength and energy to achieve better results in racing games. To be effective, it is necessary to drink at least 2 cups of juice a day, experts recommend.

MMA

15-minute workout for legs on the method of  Tabata

Your feet contain a large arsenal of muscles. Create a workout that is designed precisely in this area with cardio elements and get a serious challenge. Get ready to sweat sound and displayed by training you will learn to appreciate every second of your rest. 

Here is the workout for lower body Tabata method:

Exercise 1: 250 single skip rope or 100 double (with a jump when the rope passes under you twice)

Exercise 2: Tabata - squats
maximum of 20 seconds, then 10 seconds rest, repeat 7 more rounds

Exercise 3: 250 single skip rope or 100 double

Exercise 4: Tabata - walking with attacks
maximum of 20 seconds, then 10 seconds rest, repeat 7 more rounds

Exercise 5: 250 single skip rope or 100 double