Fitness is an important part of mixed martial arts. Whether you are training to fight or just for health reasons, you need to work your total body in order to survive the intense training sessions. Once a week, MMA Zone will cover an exercise that you should incorporate into your workout plan. For the week of November 1, 2010, we will cover the squat exercise.
The squat is an exercise that works multiple areas of your legs including your quads, hamstrings and calves. The squat can also strengthen your glutes and lower back. You can use the squat exercise with or without weights, depending on your experience and strength levels.
To begin, stand with your feet shoulder width apart. Position your body as if you are about to sit in a chair. Be sure not to lean forward too much as this can strain your back and cause you to lose balance. Slowly lower your body from the starting position, until your legs for a 90 degree angle. Pause for a one count and then raise yourself back to the starting position. For addition strength training, you can lower your body beyond the 90 degree angle to work more of your legs at once.
If you add weight to this exercise, you can use either a barbell with weighted plates or dumbbells in each hand. Be sure to have a spotter assist you at all times, as they can help you avoid any serious injuries during this exercise. A number of variations to the squat exercise are available to assist your workout needs.
Sample Squat Exercise
Non Weighted Squats – Three sets of 15, 20 and 25 reps
Barbell Squats – Three sets of 10, 8 and 6 reps – select a weight that you are comfortable with but also provide a challenge.
Low Squats – Three sets with rep number dependent upon if you are using weights or not
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