When practicing MMA, the warm up is just as important as the class itself as you need to be flexible and limber in order to perform the technical moves and avoid injury. The coaches at UFC Gym share 4 of the best stretches to perform before an MMA session.
STANDING HAMSTRING STRETCH
Step 1: Stand up, one leg out in front of you with the heel on the floor and the other knee slightly bent. Place your hands on the upper thigh of the bent leg.
Step 2: Bend at the waist, keeping your back straight.
Step 3: Try and stretch out your lower back, feeling tension in your hamstring. Hold the position for 8-10 seconds.
Step 4: Return to standing and then repeat on the other side. Do this stretch 3 times.
SCORPION STRETCH
Step 1: Stand upright and bend your left leg up behind your back.
Step 2: Grab your left leg with your hands and slowly try to raise it behind your head.
Step 3: Hold for 3 seconds before lowering and repeating on the opposite side.
Note: Beginners may find it difficult to perform this stretch. Mabel Mak shared that you can use a towel to pull your arms and legs closer together if you are not yet flexible enough.
VERTICAL SPLITS
Photo: Mulpix
Step 1: Stand with your 2 feet wide apart
Step2: Slowly inch your feet further and further apart, sliding your torso towards the floor, trying to keep your legs in a straight line from hips to ankles.
Step 3: When you feel tension in your thigh, stop and remain there for a few seconds before returning to the starting position. Repeat 3 times.
Mabel told UFC Gym that she found it difficult to perform this stretch in the beginning. One of her tips was that you don’t have to lower yourself all the way to the ground, just low enough that you feel a stretch and the tension in the muscle is satisfactory.
HORIZONTAL SPLITS
Step 1: Sit on the floor, back straight and legs as wide as possible.
Step 2: Lower at the waist, keeping your back straight and try to get your nose as close to the floor as possible. Remain there for 3 seconds before sitting up. Repeat 4 times.
Stretching is a vital part of an MMA session and your body will reap the benefits of a well thought out warm up. The 4 above stretches are a good way to maintain a healthy work out regime before the beginning of class. Come in to UFC Gym where world-class coaches and trainers will walk you through a stretching routine that will bring you the most benefit. Whether your goal is weight loss, toning, building muscle or improving your general health, UFC Gym can help.
Lauren Wu - Calipso
Learn more about UFC Gym Vietnam:
District 2 - Ho Chi Minh 3rd Floor, Thao Dien Pearl, No. 12 Quoc Huong, Thao Dien Ward
UFC Gym Website: http://www.ufcgym.com.vn/
Facebook: https://www.facebook.com/ufcgymvn
Hotline: (08) 7108 9889
Hotline: (08) 7108 9889
