Unlocking your speed for efficient and effective self defense tactics, involves developing various muscle groups to gain enhanced agility, quickness, and explosive power. Here are some key muscle groups that you should focus on to improve your speed:
Leg Muscles:
Quadriceps: These muscles on the front of the thigh are crucial for generating power in movements like punching and footwork.
Hamstrings: Located on the back of the thigh, strong hamstrings support explosive movements and stability during rapid changes in direction.
Calves: Strong calf muscles aid in quick footwork and help generate power for pushing off the ground during movements such as pivoting and darting.
Core Muscles:
Abdominals: A strong core is essential for stability and generating power in strikes. Exercises that target the rectus abdominis, obliques, and transverse abdominis can improve rotational power and balance.
Lower Back: Strengthening the lower back muscles helps maintain proper posture and stability during dynamic and static movements, reducing the risk of injury and improving overall agility.
Shoulders and Arms:
Deltoids: Strong shoulders are crucial for delivering fast and powerful strikes. Boxers often focus on exercises that target all three heads of the deltoid muscle for comprehensive shoulder strength.
Triceps and Biceps: These muscles play a role in extending and flexing the arm during strikes. Exercises that target the triceps and biceps can improve arm speed and striking power.
Back Muscles:
Latissimus Dorsi: The lats are involved in various striking movements and contribute to overall upper body strength and stability.
Rhomboids and Trapezius: These muscles support proper posture and shoulder stability, facilitating efficient movement and reducing the risk of injury.
Hip Flexors and Glutes:
Hip Flexors: Strong hip flexor muscles aid in explosive movements and agility, particularly during footwork and quick directional changes.
Glutes: The gluteal muscles are crucial for generating power and stability in movements such as lunging, pivoting, and rotating the hips during punches.
The YGG Fitness & Defense program is a combination of strength training, plyometrics, agility, and self-defense drills and exercises to help you improve your speed, agility, and overall performance. YGG targets these muscle groups while also addressing the female gender's strengths and weaknesses. In addition, all of the offensive and defensive self-defense tactics taught are specific to the types of assaults women face.
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