Jiu-Jitsu-Inspired Workout in Broomfield, Colorado

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Martial arts is a fun and effective workout that we at Venture Martial Arts would love to teach you more about! Jiu-Jitsu is a martial art that focuses on throws, takedowns, grappling and groundwork. It emphasizes joint locks applied to the arms, shoulders, legs and ankles, as well as the use of chokeholds that can be applied to various positions and using different parts of the body. The following workout is comprised of several movements that are traditionally used during the warm-up prior to the instructional and live practice portions of a Jiu-Jitsu class. The exercises and drills used during the warm-up are selected based on how they prepare the body for the techniques that will be taught and practiced during class.

Even if you’re not preparing for your next Jiu Jitsu class, these exercises can be used for a great workout or as a way to add some variety to an existing workout program.

Burpee/Single-leg Burpee

This exercise can be done as a standard burpee or you can do it on one leg at a time, alternating between legs with each repetition. Start from a standing position and then lower your hands to the ground while moving your feet back into a push-up position. Bend the elbows and lower down, and then hop back up to feet into a ready/athletic position. This completes one repetition. This exercise simulates sprawling to defend against a takedown attempt, so focus on trying to get to your feet as quickly as possible.

Technical Stand Up

Start in a standing position with your hands in an athletic position. Squat all the way down by bringing your butt to the ground, then roll onto your back while bringing your arms out to your sides. From here, sit up while posting one hand back, to push off on; drive the leg on the same side forward while planting the foot of the opposite leg on the ground. From this position, you will drive off the foot planted on the ground and jump back to an athletic position. This exercise simulates being knocked to the ground and using your forward leg to maintain distance and getting to your feet again as fast as possible.

Mountain Climber

Start on your hands and knees with hands slightly ahead of shoulders. Bring one foot forward and place it right beneath your chest. Lift the back knee off the ground, making it straight and strong. Keep your hands firmly on the ground and jump to switch leg positions. Both feet should leave the ground as you drive one leg forward and one leg back.

Matador

Begin in a seated position with one knee bent in front of the body and one knee bent to the side of the body. Without touching the hands to the ground, move the side leg to the front and the front leg to the side. Repeat this movement in both directions.

Elbow Escape

Start in a supine position with your hands in an athletic position. Side bend at the hips, reaching your hands to your feet. Drive your weight into the toes of your top leg and slide your body back into the starting position; repeat on the other side. This exercise simulates replacing your guard if you are mounted.

Kimura Sit-up

Start in a traditional sit-up position, with hands clasped across the chest. Sit up and twist your torso to bring the hands to the ground on one side of the body. Rotate and lower yourself back to the starting position and repeat on the other side.

Arm Bar From Guard

Begin by lying on your back and lifting your hips off the ground while twisting to one side. Keep your arms on the ground for balance and make sure to keep your hips as high as you can while pinching your knees together. Next, open your legs as wide as you can and rotate your position to the other side, finishing with your hips as high as you can get them and knees pinched together. This exercise simulates performing an arm bar from the guard position.

Spidermans

Start in the lowered position of a push-up. Move one hand forward while moving the leg on the opposite side forward to rest on the elbow of the arm that was left in the original push-up position. You will end in a position that looks like Spiderman climbing up the side of a building. Perform this exercise on both sides.

Traditions of combat practices

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Venture Martial Arts offers a variety of classes for all ages! You may be wondering if taking martial arts classes is right for you. Here are some ways that you may benefit from an adult martial arts class:

The martial arts are traditions of combat practices, which are practiced for reasons like self-defense, physical health, and fitness. A person can lose weight by means of attending an adult martial arts class in which they will enjoy exercising and various other tasks.  By doing martial arts tasks like taekwondo, one can burn calories in a short amount of time. Some classes may result in burning up to 800 calories! By doing martial arts, your metabolism will speed up and you will be burning off excess energy, which as a result, will make losing unwanted fat in the body a regular thing. By doing exercises daily through martial arts classes, you can expect to experience increased strength, energy and focus. This makes martial arts one of the best exercises as it balances mind and body.

Leg strength is very important

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Here at Venture Martial Arts, we know that leg strength is very important. The stronger your legs are, the less likely you will be to sustain an injury. Try to incorporate these moves into your weekly routine and enjoy watching your legs take better shape and your martial arts skills will sure to improve as well!

These 4 exercises can be performed in various different ways. You can change the tempo, elevation, or explosiveness depending on your needs. This gives you so many different options and can make each session fresh and new rather than doing the same thing over and over again.

Try to perform each move 20-30 times and repeat 3 to 4 rounds for a good burn!

Shrimp Squat

For the full shrimp squat, grab one foot from behind and squat down on your base leg. This exercise can be regressed by using a prop to support your foot, or by holding on to a cable or rings. To progress this exercise, you can go deeper into the squat by starting from an elevated surface.

Pistol Squat

The pistol squat is probably the most well-known single leg squat exercise. Extend one leg in front of you as you squat back and down on your base leg. As shown in the video, use a support for assistance, or roll up to use momentum to assist as well.

You’ll progress by removing the support and/or practice going up from a dead stop. Also, work on different positions of the opposite leg. Don’t be afraid to play with it!

Peacock Squat

The peacock squat is a unique movement that works the legs in different movement planes. Developing strength in these odd angles is a great preventative measure that conditions your legs for the unexpected forces and stresses that happen in athletics.

Concentrate on feeling where the rotational stresses are in the movement and move slowly through them to build strength and stability where you need it the most.

Play with how far you step and how low you go, and as you get more comfortable, speed up the movements. But don’t rush through it, especially if you are new to this type of motion.

Cossack Squat

The cossack squat is great for increasing hip flexibility as well as lower body strength. Start with your legs wider than hip width, and squat down towards one side, keeping the other leg extended in the opposite direction. Just as with the other exercises, a good regression is to use a rope or cable to support yourself as you squat down. Use the support to help you sit back as needed to get lower in the squat.

To progress, decrease the assistance, keep your upper body more upright, and practice speed changes.

 

What are your favorite leg exercises? Let us know what you think about this routine!

Foods to help you lean out to improve your martial arts skills:

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Here at Venture Martial Arts, we know that To be at your best you must eat food that helps fuel your body! The better you eat, the better you will feel! This will improve all areas of your life! But it will especially help you in improving your martial arts skills! Here are some things you can add to or increase in your diet to improve your martial arts fitness:

Green Tea:  The Japanese have this one right, and it’s probably a huge reason for their longevity and health.  In Japan, “ocha” as it’s called is served everywhere, all the time.  Studies show green tea can reduce the size of your fat cells and make your muscle cells more active. Its many positive weight management attributes include the following: The ability to increase metabolism resulting in the burning of body fat.  The ability to suppress the absorption of fat.  High levels of an important polyphenol antioxidant, epigallocatechin gallate (EGCG), which is believed to be responsible for much of green tea’s promise in the prevention of cardiovascular disease, obesity, Alzheimer’s, cancer, periodontal disease and dental cavities.  Some studies say that consuming five cups of green tea a day can burn around 80 calories.  Consuming green tea also enhances your mood.

Eggs:  Eggs are the ultimate food and nature’s most powerful protein source.  In the not-too-distant past, however, eggs had a bad rap due to cholesterol claims.  Thankfully, however, the clout has been lifted and there are now several studies that show dietary cholesterol has a very little effect on blood cholesterol levels. Your body’s cholesterol levels are typically a result of high arterial inflammation caused by processed carbohydrates. Free-range eggs are packed with essential fatty acids and protein – definitely a great combination for a fat-burning food.  Loads of research has been done that supports the notion of those who start their day with eggs not only eat fewer calories throughout the day but also lose significantly more body fat.

Avocados & Fish:  The mono-unsaturated fats found in avocados are burned readily for fuel during exercise and actually encourage fat burning.  Avocados also contain a very interesting carb called mannoheptulose, a sugar that actually blunts insulin release and enhances calcium absorption, both of which are critical for encouraging fat loss. The fats in fish oil activate proteins in your body that increase fat-burning for energy. Eat fish like salmon and halibut.  Our bodies usually convert alpha-linolenic acid (ALA) to DHA, at only about a 5% efficiency. This makes it difficult to get DHA from a plant-based diet. Fish is a great way to skip this conversion and get right to the end product – DHA.  Fish also, of course, contains plenty of lean protein for building fat-burning muscles.

Water:  Water is so key, so pivotal for many health triggers.  Proper hydration can elevate your metabolism by 3 percent, helping you burn more fat.  Contrary to popular belief, if someone is retaining “water weight,” their body probably needs more water in the first place!  Drink water to flush out bloat and eliminate fluid retention.

Broccoli:  This fibrous carb doesn’t provide many net carbs or calories, but it can make you feel full – one reason why it’s a great food for getting lean.  Not only is it packed full of fiber which aids your metabolism and gastrointestinal system, it’s insanely nutrient packed as well.  No other food has such a drastic nutrient-to-calorie ratio.  Broccoli contains phytochemicals that also help enhance fat loss.

Benefits of Taekwondo

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Here at Venture Martial Arts we know that the benefits of Taekwondo are great. What Are The Benefits Of Taekwondo For Children Today?

After all, taekwondo is a traditional Korean martial art.

And what could the benefits of taekwondo for children possibly be in today’s world?

Well.

The potential benefits of taekwondo training are. Quite simply. Massive!

And we’ve seen them first hand.

Like physical fitness. And weight control. Increased concentration span. Learning respect for others.

And huge increases in childrens self confidence and self esteem.

All while the kids have fun.

Firstly. It’s great to see fit children. Who are a healthy weight.

Many of today’s children are overweight. Because they are inactive. And eat high energy foods.

We think that human bodies are built for exercise. And children are meant to exercise. To run. And jump. And get out of breath.

And one of the huge benefits of taekwondo for children. Is that the kids enjoy the physical exercise.

They exercise their whole body. From top to toe. And gain all round physical fitness.

And they want to keep coming back for more!

For young boys especially. The tough physical training allows them to let off steam.

They love kicking and punching under controlled conditions.

But they also learn about self-control.

And how taekwondo has to stay in the Dojang.

And they learn from great role models.

Fit, healthy, controlled taekwondo instructors and senior students.

And what about taekwondo for girls?

Being fit and healthy gives girls a positive body image.

And learning to face confrontation and fear and powering through wooden boards develops self esteem and self confidence.

And through this training. Children in taekwondo get physically and mentally stronger. Which helps them in daily life.

Which brings us to another of the huge benefits of taekwondo for children. Taekwondo isn’t just a physical training. It’s a mental training. taekwondo kids learn

complicated movements. Which help their concentration and memory. And they learn to coordinate their bodies.

Children in taekwondo learn discipline. They learn to do as they are asked. And they gain the self-discipline to keep going when training is tough.

Another of the benefits of taekwondo for children is that there is great emphasis on respect. And courtesy. Taekwondo kids learn to respect their instructors. Respect each other. And in time they learn to respect themselves.

They learn to be polite to everyone. Even people they may not like. Which we think is a great skill for them to take with them into adult life.

Kids in taekwondo also learn the power of perseverance.

They learn that if something is difficult. But worth achieving.

Then for them to achieve it. They have to keep trying.

They have to face failure.

And get over it.

And pick themselves up.

And try again

And again.

And eventually they get it!

And the sense of achievement and pride is fantastic to see on their smiling faces! It’s a great boost to their self confidence and self esteem.And that’s another of the great benefits of taekwondo for children.

Training in taekwondo boosts self confidence and self esteem.

We see children become more sure of themselves. And gain the confidence to speak in front of the class.

They develop the confidence to teach. And to nurture the younger kids. And in doing so they learn patience and kindness.

And over time. We’ve seen taekwondo kids develop into calm, self-assured young people. Quietly confident in themselves. With high self esteem.

And why’s that good?

Well. People with high self esteem are less likely to get involved in destructive behavior like drug taking or alcohol abuse.