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Tuesday, May 21, 2024
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Best Martial Arts Work Out
Mastering an Ancient Art of Combat


What is the Best Martial Arts Workout?


Martial Arts has seen an instant rise in popularity in recent years. It is a way to find an appreciation for the strength and skill required to master this ancient art of combat.

Moreover, this combat sport also provides muscular strength, endurance, agility, balance, and explosive power. According to the key roles of this sport, it’s obvious that the training sessions will be quite different from the standard bodybuilding workout. Although hand-to-hand combat is so demanding, workouts combine many different types of training into often exhaustive sessions.


What is the Best Martial Arts Workout?

Martial arts workout has one thing similar to bodybuilding workouts, though warming-up is essential. A proper warm-up will get the blood flowing, get your muscles ready for intensive action, help in reducing the chance of injury, and get you pumped up!

However, martial arts are a hybrid that includes more than one combat sport technique. A best martial arts workout would have a combination of Kickboxing, Muay Thai, and Boxing. Albeit, the best workout should only perform in the best workout outfit, to get a complete range of motion to make your workout more effective and comfortable.

What are the Best Martial Arts Exercises?

       Speed Punches

Speed punching is an effective way to build cardiovascular endurance and quickness. Stand in a horse stance with your feet apart a little wider than your shoulder width. Keep your knees slightly bent. At the hips, the hands should be held.

Speed punches are performed by rapidly executing punches (karate punches) at an imaginary target. When one hand gets back to the hip, the other hand immediately punches.

Perform at least 3 one-minute sets of this exercise to get a proper cardio martial arts workout. Keeping the horse stance is also beneficial for leg muscle and also burns lower body fats. 

       Squat Kicks

Squat kicking is a more challenging exercise than it looks. It is one of the best martial arts exercises that build strength and coordination in the lower body.

Stand with your feet shoulder-width apart. Squat as if you were sitting in a chair. When returning to a standing position, perform a front kick throw. Each time a squat is performed, a different leg should do the front kick in a left, right manner. Ten repetitions of 3-sets of this exercise should be performed during a martial arts workout. To increase the difficulty level of this exercise, you should raise the height of the kicks. Higher kicks can help improve flexibility. 

       Slow-Motion Kicks

Slow-motion kicks force the leg and core muscles to work harder throughout the execution of each kick. Although this exercise can be considered as the most basic in the martial arts, we have listed it down here purposefully. To perform this exercise, the traditional front kick should be executed as a slow-motion exercise.

To perform this exercise, one knee is lifted and the leg slowly expands forward. When the leg has been extended, slowly return it to a bent position. At least 3 sets of eight repetitions should be performed with each leg. To improve balance each consecutive kick, need to be practiced without touching the kicking foot to the ground.

       Tension Kata

Kata is a Japanese word that directly refers to a sequential pattern of martial arts techniques. While performing a tension kata, pretend that your punches and blocks are being met with resistance and you are trying to touch something. The muscles should be tightened as each technique of the Kata should perform slowly. 

Tension kata is beneficial in improving martial arts techniques and muscular strength. Resistance bands can also be used to increase tension levels.

       Plyo Push-ups

Plyometric push-ups are beneficial for building explosive speed and power in hand techniques for the martial arts. To perform this exercise, begin in the down position of a push-up. Powerfully push up with your hands and try to thrust your body up into the air. Your hands should leave the floor, then get back to the floor to perform the next repetition. In order to make your hands word faster during exercise, try clapping them together while they are in the air. 

       Speed Bag Training

Speed Bags are often associated with boxers, although martial arts consist of boxing as well, so this exercise can also work wonders for martial arts. A speed bag is basically a small, air-filled punching bag that is connected to the ceiling. Speed bags bounce around quickly when they are hit. However, it takes a boxer or a martial artist with some fast hands to keep up with the bag.

In the beginning, you should start with slow speed, and with the development in skill level, you may increase the speed. Once you can develop a rhythm with your punches, then you can hit the bag faster and harder. Moreover, a speed bag is also good for practicing combinations of hand techniques. 

       Hand Speed Exercise

Hand speed development is an essential part of most martial arts. A martial artist should be quick enough to instantly block incoming attacks and counter with their own defensive strikes. Fast hand techniques are the key aspect to win a martial arts tournament.

More importantly, quick hand moves can also save your life on the streets. There are numerous hand-speed exercises that a martial artist should practice. These practices can make a martial artist a more skilled and well-rounded fighter.


Practice is essential to become a skilled martial artist. However, incorporate these exercises in your martial arts workout to enhance your proficiency in martial arts.

Making Brain Connections and Business
Success is a Few Principles Away

If we simply pay closer attention to the emails, phone calls, and online interactions that make up our days, we can in turn create solid relationships with colleagues and clients alike.

Read on for her tips on how you can make more meaningful connections in the coming months:

Improve your social networking skills.

In today's business world, social networking can't be ignored. We promote products on Facebook, network through LinkedIn, and get our news updates via tweets on Twitter. And while social networking is a great way to connect, it can be easy to forget that what you are aiming for are meaningful connections. And making meaningful connections via social media can sometimes take a little extra work and a different approach. Kuzmeski says that using a few simple rules of thumb can help make your social networking more efficient.

"Just like your real-life relationships, you should be picky about who you make connections with online," she asserts. "Choose to connect with people who have similar interests or who are working in your particular field. And when someone you know, want to know, or need to know connects with you online, you should always reciprocate.

Remember: It's quality, not quantity.

While the connections you make through social media are important—especially when you can transform those connections into relationships—you have to be careful not to get caught up in a more, more, more mentality, where you are constantly striving to get more friends on Facebook or to tweet more often during your day.

Latest 5 Treatment Options - Brain Tumors
The Research and Treatment of Brain Tumor

1. Immunotherapy. Immunotherapy, also called biological response modifier (BRM) therapy, is designed to boost the body's natural defenses to fight the cancer. It uses materials either made by the body or in a laboratory to improve, target, or restore immune system function. Different methods are being studied for brain tumors, such as the use of dendritic cells or the use of vaccines aimed against a specific molecule on the surface of the tumor cells. Several methods are currently being tested in clinical trials.

2. Oncolytic virus therapy. This therapy uses a virus that infects and destroys tumor cells, sparing healthy brain cells. It is currently being researched as a treatment for brain tumors.

3. Targeted therapy. As outlined in Treatment Options, this type of treatment targets faulty genes or proteins that contribute to a tumor’s growth and development. Research continues on the use of therapies for brain tumors that target the different ways a tumor grows, how a tumor spreads, and how tumor cells die.

4. Blood-brain barrier disruption. This technique temporarily disrupts the brain’s natural protective barrier in order to allow chemotherapy to more easily enter the brain from the bloodstream.
New drugs and combinations of drugs. Researchers are looking at using drugs currently used for other types of cancer as treatment for a brain tumor. In addition, combinations of drugs that target different pathways a tumor uses to grow and spread are being explored. Since tumors can develop resistance to chemotherapy, meaning the treatment stops working, another approach is to use a treatment that targets how tumor cells develop resistance.

5. Gene therapy. This type of therapy seeks to replace or repair abnormal genes that are causing or helping tumor growth

Risk Factor For Skin Cancer
Things You Need to Know Before Summer Exposure

Risk factors
Exposure to natural and artificial ultraviolet light is a risk factor for all types of skin cancer.6
Avoiding this risk factor alone could prevent more than 5 million cases of skin cancer every year.6
Research indicates that UV light from the sun and tanning beds can both cause melanoma and increase the risk of a benign mole progressing to melanoma.16
Increasing intermittent sun exposure in childhood and during one’s lifetime is associated with an increased risk of squamous cell carcinoma, basal cell carcinoma and melanoma.17
Even one blistering sunburn during childhood or adolescence can nearly double a person's chance of developing melanoma.18
Experiencing five or more blistering sunburns between ages 15 and 20 increases one’s melanoma risk by 80 percent and nonmelanoma skin cancer risk by 68 percent.19
In 2010, new research found that daily sunscreen use cut the incidence of melanoma, the deadliest form of skin cancer, in half.20
People older than 65 may experience melanoma more frequently because of UV exposure they've received over the course of their lives.21
Higher melanoma rates among men may be due in part to lower rates of sun protection. 1,22
Exposure to tanning beds increases the risk of melanoma, especially in women 45 and younger.23-24
Researchers estimate that indoor tanning may cause upwards of 400,000 cases of skin cancer in the U.S. each year.25-26
In females 15 to 29 years old, the torso/trunk is the most common location for developing melanoma, which may be due to high-risk tanning behaviors.27
Higher melanoma rates among young females compared to young males may be due in part to widespread use of indoor tanning among females.1
Risk factors for all types of skin cancer include skin that burns easily; blond or red hair; a history of excessive sun exposure, including sunburns; tanning bed use; immune system-suppressing diseases or treatments; and a history of skin cancer.6
People with more than 50 moles, atypical moles, or large moles are at an increased risk of developing melanoma, as are those with light skin and freckles, and those with a personal or family history of melanoma.6, 28
Melanoma survivors have an approximately nine-fold increased risk of developing another melanoma compared to the general population.29
Men and women with a history of nonmelanoma skin cancer are at a higher risk of developing melanoma than people without a nonmelanoma skin cancer history.30
Women with a history of nonmelanoma skin cancer are at a higher risk of developing leukemia, breast, kidney and lung cancers, and men with a history of nonmelanoma skin cancer are at a higher risk of developing prostate cancer. 30
Prevention and detection
Because exposure to UV light is the most preventable risk factor for all skin cancers,6 the American Academy of Dermatology encourages everyone to protect their skin from the sun’s harmful UV rays by seeking shade, wearing protective clothing and using a sunscreen with a Sun Protection Factor of 30 or higher.
Because severe sunburns during childhood may increase one’s risk of melanoma, children should be especially protected from the sun.6
People should not use tanning beds or sun lamps, which are sources of artificial UV radiation that may cause skin cancer.
Skin cancer warning signs include changes in size, shape or color of a mole or other skin lesion, the appearance of a new growth on the skin, or a sore that doesn't heal. If you notice any spots on your skin that are different from the others, or anything changing, itching or bleeding, the American Academy of Dermatology recommends that you make an appointment with a board-certified dermatologist.
The American Academy of Dermatology encourages everyone to perform skin self-exams to check for signs of skin cancer and get a skin exam from a doctor. A dermatologist can make individual recommendations as to how often a person needs these exams based on risk factors, including skin type, history of sun exposure and family history.
Individuals with a history of melanoma should have a full-body exam by a board-certified dermatologist at least annually and perform regular self-exams to check for new and changing moles.31

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