| When you ask the majority of fighters what they do | | | | group that is often inhibited is the glutes. Because a lot |
| for a warm-up before training, most will say they do | | | | of people have spent so much time sitting on them, |
| some type of stretching, usually for tight areas like the | | | | they get sleepy and lazy and need to be woken up. If |
| hamstrings and groin. But research shows that a | | | | you have inhibited glutes, you may notice during lunges |
| dynamic warm-up is far superior for performance and | | | | that your knee will cave in (valgus knee). This is a sign |
| injury prevention when compared to static stretching. | | | | of glute weakness/inhibition. To activate the glutes |
| So what exercises should a mixed-martial artist | | | | before doing an exercise like lunges, you can do hip |
| warm-up for optimum performance and injury | | | | extensions. Simply lie on your back with your knees |
| prevention? | | | | bent and feet flat on the floor, squeeze your butt |
| Well, there are a few general criteria that, when | | | | cheeks together and raise your hips. Hold for 4 |
| included, will result in maximum performance while | | | | seconds, repeat 8 times. |
| decreasing the risk of injury. | | | | 4) The routine should increase the heart-rate, body |
| 1) Movements should be included for the muscles that | | | | temperature, and breathing rate gradually to a |
| are going to be used during the training session. If | | | | comfortable level. In order to do this, you'll have to |
| you're doing the warm-up before a strength training | | | | move quickly from one exercise to the next, which |
| session where you'll be starting off with bench press, | | | | means you want to know exactly what to do before |
| you'll need to warm-up the pecs, triceps, deltoids, | | | | you get started. Like anything, if you fail to plan, then |
| serratus anterior, and lats. | | | | plan to fail. So come up with a routine before you get |
| 2) Movements should work the muscles through a | | | | to the gym. |
| complete range of motion. The dynamic warm-up will | | | | So in putting this together, you could do something |
| increase your mobility if you do all exercises to the end | | | | very simple such as: |
| ranges of motion. For example, if you're doing basic | | | | 20 jumping jacks |
| bodyweight squats, you'll want to squat right down, | | | | 10 hip extensions |
| touching your butt to your heels if you can. Doing so | | | | 10 squats |
| will help to keep your muscles, tendons, and ligaments | | | | 10 pushups |
| from tightening up and shortening. | | | | 10 lunges |
| 3) Muscle activation exercises should be included for | | | | Repeat 2 to 3 times and you've got yourself a decent |
| muscles that are commonly inhibited. One muscle | | | | warm-up. |