Preface

The ultimate training for muscle strength and physical fitness! Use speed and muscle power to activate muscles and shape muscle lines!

MMA is an action-based training method. During the training process, it can effectively improve various workouts such as squatting, lunging, rotation, etc., to improve body flexibility, coordination, balance, reaction, muscle strength and muscle power!

During training, it is required to engage all body muscle groups, as well as a large number of rotation and counter-rotation movements, which highly engages the core muscle groups, so it is of great help for body fat burning and shaping.

At the same time, the nerve system needs to be highly engaged to ensure neuromuscular control, muscle strength and reaction time. The body has to deal with a lot of pressure during the training, so mental pressure can be transformed into the pressure that is dealt with physically.

MMA training is a full-body exercise that combines mixed martial arts with aerobic exercises, from basic muscle endurance training to advanced defense and punching movements
Wondercise MMA allows you to learn the training secrets of a professional MMA fighter!

Exercise Actions Demonstration

1. Straight punch, Hook and Block

In most Martial Arts such as boxing, karate, and Mixed Martial Arts, punching is a very important part of the competition. Although boxing looks like it only engages the upper limbs, it actually involves the transmission of muscle strength throughout the body.

Stand up, slightly arch your upper body, turn your right foot slightly, push it against the ground to exert force.
Straight punch: turn the body to the left and twist the hips, move the center of gravity forward, punch out straightly, and quickly retract the fist when the force is applied.
Block: round your spine, curl your chest and abdomen inward, move your body side to side or dive down to avoid the opponent’s punch.
Hook: keep the back of the fist facing upward, clench the fist, lift the elbow slightly higher than the forearm, turn the upper body about 15 degrees to the left, and throw the right hook forward.
Continue doing Straight punch, Block, Hook, three as a set; perform one set for one minute.

⚠️ When punching forward, use the shoulder to move the fist and punch out. Keep looking at the target before you complete the punch and kick.

2. Knees combinations

Boxing is not exclusive to men. It is a body-building and stress-relieving exercise for women. It can not only vent negative emotions but also rebuild confidence! Experience the speed and power of boxing with Knee combinations!

Stand up, slightly arch your upper body, turn your right foot slightly, push it against the ground to exert force.
Straight punch: Turn the body to the left and twist the hips, move the center of gravity forward, punch out straightly, and quickly retract the fist when the force is applied.
Hook: Keep the back of the fist facing upward, clench the fist, lift the elbow slightly higher than the forearm, turn the upper body about 15 degrees to the left, and throw the right hook forward.
Knee kick: Move the body’s center of gravity to the left leg. Swing both hands down vigorously and push the right foot against the ground at the same time, and quickly lift the knee forward and upward.
Continue doing Straight punch, Block, Hook, three as a set; perform one set for one minute.

⚠️ When punching forward, use the shoulder to move the fist and punch out. Keep looking at the target before you complete the punch and kick.

3. Burpee

Burpee is used in almost every fat shredding workout! It can be seen that its status in the fitness industry is not ordinary. This set of Burpees will quickly bring you back the feeling of sweating and burning fat.

Stand with your feet shoulder width apart, bend your knees, stretch the waist forward naturally, and place both hands on the ground in front of the sides of the feet.
Support your body with your hands, and then use the strength of your hips to tighten your core and your feet to jump backward.
Use both feet to jump back to the starting position, and place both feet flat against the ground.
Suck in your stomach, use the thigh muscles to make the body jump as high as possible.
Go back to standing.

⚠️ Perform 10-12 times in a set, and then rest for 1 minute. It is recommended to do more than 3 sets, but you can adjust the number according to your personal physical condition.

4. Bicycle Crunch

Bicycle Crunch is the best exercise for training abdominal muscles! It can effectively stimulate the upper and lower parts of the rectus abdominis without the aid of any equipment. You can do ab tucks before going to bed to get firm abs!

Lie flat on the ground, place your hands gently on both sides of your head.
Lift your shoulder blades off the ground, then lift your legs off the ground.
Bend your knees to 90 degrees and perform pedaling movements in the air.
Swing your hands left and right following the movements of your legs, and bring your elbows close to your knees as much as possible.

⚠️ Lift up the upper body with core strength. Do not use your hands to lift up the body or it may cause neck injuries.

MMA training is not exclusive to men. It is a body-building and stress-relieving exercise for women. It can not only vent negative emotions but also rebuild confidence!