Have you ever wondered how a man like Roger Clemens, the forty-five year old fire balling right hander with the New York Yankees can still throw pitches upward of one hundred miles an hour at his age? The key is balance. Contrary to popular belief, it’s not just his powerful arm. He gets unbelievable strength and flexibility from his core group of muscles. His abs, lower back, quads, obliques, hamstrings, glutes, and hip flexors are all strong, flexible and in perfect balance. This is precisely how he has remained at the top of his game after others his age have long since retired. How about those guys in the World’s Strongest Man competitions? How do they just pick up a three hundred fifty pound stone and place it on a platform that is about shoulder high? The key is balance and core strength. The same can be said for all of the top MMA competitors. They all have great balance which helps them remain on their feet or on the offensive more often than not. In all these examples there is a direct correlation between good balance and great success. This basic principal can be applied to the average person learning self defense techniques. They quickly learn that the better balance they have, the more successful they will be in warding off a would-be attacker. If your attacker cannot get you off of your feet or off balance, he will have a difficult time overtaking you.
So how does one develop such a keen sense of balance? Again, you must develop strength and flexibility in your core group of muscles because they stabilize your lower back and actually connect the lower half of your body with the upper half. If you want to build a strong and durable house you must first start with a solid foundation and build on top of that. If you do this diligently your house will stand in the face of all kinds of weather and adversity. The same can be said of your "Core" muscles. You might think of them as your; "Core" of strength, power and balance or your "Foundation". There are many excellent stretching and balancing exercises that can help establish these desired results. "Functional" stretching is stretching tied to a movement like throwing or batting as opposed to "Static" stretching or stretching that is held for a period of time in one position. There are many useful "functional" stretches that will benefit anyone practicing MMA.
Balance becomes even more important as we age. A persons natural balance starts to deteriorate with age, so doing something to develop balance is extremely important. Developing a strong and flexible core can help alleviate and in some cases, eliminate lower back pain. Having too much weight in your mid-section will cause undue strain on your entire core and not just your abs. Developing your core will go a long way in reducing or eliminating the belly altogether. You will look and feel better and your entire body will be in better balance.
Another benefit of developing your core muscles is that lean muscle helps burn fat and increases your metabolism which increases energy and stamina. This can later be used to develop even more strength and balance. Think of it as a vicious cycle in reverse.
To be successful in just about anything, striking a balance is the key. So the next time you work-out, make it your mission to develop a complete core routine to build the proper foundation for all of the physical activities that you will be undertaking from martial arts to mowing the lawn. If you do, you will perform them more efficiently and thus you will be happier and healthier. Here’s to your balance.
Exercises:
SIDE PLANK - This will work your core and balance. Hold position for one minute and work up to three minutes.
Side Plank
Advanced Side Plank
DISC SQUAT - Place one foot on each air disc. (these discs can be purchased at any sporting goods store) As you balance, move into a squat position. Your flexibility will dictate how far down you can squat. You do not want to go past a 90 degree angle. As you move up into a standing position, lift one leg up off the disc while continuing to balance on the stabilizing leg. Return to standing position and then return to squat. Alternate legs as you come up. For beginners, you may start doing this exercise on the ground without the the air discs. As you become more advanced you should start integrating the air discs into your workout.
WALKING PLANK - Start in a plank position on your forearms. Slowly, one hand a time work your way into a push up position. Then work your way back down, one arm at a time, into the starting plank position. Start doing this for one minute intervals and then work your way up to two minute intervals.
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ARM / LEG EXTENSION - Start in a postion on all fours. Extend your right arm and left leg. Pause for a second and then return to starting position. Do a set of fifteen extensions. Your goal is to make your torso, leg and arm in a straight line. Now switch to your left leg and right arm and do another fifteen extensions.
AB BALANCE - Lift your feet off the ground approx. six inches with your legs straight. Arms should be out at a 45 degree angle with palms facing up. Chest should be lifted up and try to keep you back straight. Hold position for one minute and try to work up to holding it for two minutes.
KNEE TO CHEST STRETCH - Lift your knee as high as you can and pull your knee into your chest with your hands. Do not hunch forward. Alternate legs for ten repitions per leg.
BALANCING GLUTE STRETCH - Balance on one leg while crossing one leg over. Lean over until you feel the stretch in your glutes. Hold position for one minute. Altenate legs and hold for another minute.
SCORPION STRETCH - Lay flat on your stomach with arms outstretched at 90 degrees. Roll to your side and attempt to touch your left foot to your right hand and then alternate sides for twenty sets.
To find out more about training and classes please visit our website at www.thestudiohawaii.com or contact us at 988-6200.
