Car Workout for BJJ and Martial Arts
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- Опубликовано: 29 сен 2024
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The next time you find yourself stuck in the car--especially at red lights or sitting in parking lots-- consider a car workout. Even practicing one move is better than nothing!
But don't be an idiot. The exercises I show presume you always have your eyes on the road and you're paying attention to traffic. Do not do ANYTHING that would endanger your life or the lives of others. No practice is worth dying for... or killing for! Practice at your own risk!
Let's take a look at a move or two for the following muscle groups...
NECK. Press the back of you head into your head rest. This can help strengthen your bridging movements. To work the front of your neck, rest your arm against the door and press your forehead against the back of you wrist. So easy and so effective!
SHOULDERS. Grip the wheel firmly and push yourself back into your seat. Go for full arm extension. Now pull yourself away from your chair, squeezing your back muscles. This push and pull movement is great for warming up your shoulders, chest, and back.
GRIP. The best grip exercise I know is to squeeze your fist as hard as you can, then open it as wide as you can. Do that over and over as fast as you can, for as long as you can! Start off with your palms down for a set, then try a set with palms up. What a burn!
SUBMISSION ESCAPES. You should include a little mental warmup along with your physical warmup. Specifically, keep one hand on the steering wheel (pinky down) and press up on your elbow. Yes just like an arm bar! Spend time getting over any fear of being injured and relaxing into the position. This will help you escape if you ever get caught in class. And you will!
CHOKE. I saw Eddie Bravo do this in another video. It works great in a stopped car, say at a red light. Just put your foot up on your seat and voila! Your knee is the perfect piece of equipment for practicing your rear naked choke. Grab hold and squeeze away!
CORE/ABS. Tilt your seat back a little and force yourself to sit up straight without it. Then you can lean back and perform mini-crunches.
LEGS. Again if you have cruise control, dig your heels into the floor and press down. Imagine being in a leg press machine. If you try to actually raise your butt off your seat a tiny bit, you will get an incredible pump!
Just remember to always put safety before any exercise. Your car workout can wait. Your top priority should be to arrive alive! :)
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Keep fighting for a happy life! :)
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WARNING: The advice and movements shown in this video are for informational and educational purposes only. Consult a doctor before engaging in any exercise or martial arts program.
That gripping warmup just blew my mind! My veins popped out like if I had been doing arm curls for 30 minutes! Crazy! .. Love your videos!!
Juan! That's awesome. So simple yet really effective. Thanks for the comment!
8 years later and I still find this useful on long rides lol
Very kind of you to say, sir! I should follow up with my latest routine! 😄 Happy training!👍🏼
what kind of hell do you live in where you spend so much time in the car that you have to find things to do while you drive
Ha! Right??
as i did the eddie bravo technique ..i felt like choking but i don't wht when i left the gym ..i talked to girls who noticed me...i don;t know the fear of rejection also removed or what.ando sensei i actually thank you for all this..
New York City
that courier life :,)
I'm an over the road trucker and love working out, but I started researching this when I'm finding it's harder to find time for excersize
Hi Ando I AM HAPPY TO FIND YOU TODAY I WILL TRY YOUR THINGS! I HATE WAITING IN THE CAR AND WASTE TIME AND DO NOTHING, Thanks have a nice day!
Me, too! Use our time wisely. :-)
I have been doing core exercises for years while driving. I also massage my leg muscles and etc when I'm at a red light. Glad I'm not the only person who sees Californian traffic as time to improve the body haha. Thanks for the tips.
Ha! You're not the only one who sees the car as a gym and spa! :)
Great tips.I was depressed driving long hours but no more.Thank you
Stay safe! 😁💪🏼
holy hell, this grip one kicks in fast.
my legs are too muscley for the choking one though. cant get decent grip on my arm after the wrap around.
Right? :D
Maybe a football?
Sensei! Teach people how to breathe again! Belly breathe. What a wonderful time to practice proper breathing (essentially doubling your carburetor) ...I got my lady clients to always SQUEEZE on a red light. Relax on the green light, for, get ready...Kegel Muscle exercises! Seriously a popular exercise with lots of great feedback...grins! Watch a baby baby lying on a counter or changing table and watch belly breathing we all used to be able to do, day one of life. Mommy puts us in cutsie tight fitting clothes with BELTS on our waists and we forget to breathe 'diaphramatically'...versus this thoracic breathing, shallow breathing that accompanies stress and then accentuates stress. Most of us do not use our full lung capacity...professional singers know how to do this...
I prefer not to talk about my Kegel routine on video. :D
The fact that he's not driving drives my OCD insane.
+Heil Grammar Ha! Sorry about that. Way too dangerous!
sorry
Great vid and good to do if your not driving thanks and loving your website
ma ri Yes! You can workout in the front seat, backseat... or even the trunk. :) Thanks for the comment!
I'm sorry
I'm sorry!
Sweet exercises. I saw that video, too! I think it's on Submissions 101.
Josh Peacock Thanks for watching, sir! And for the tip...that narrows it down.
Didn't you miss your class sitting in your car, shooting a video?
It did take longer than I hoped, but BJJ seems to always run on its own late clock. :)
Also ....... sorry for thinking that hand exercise looks easy...... 😂
I'm guessing it gets easier but my wrist muscles right now are like "wtf are you doing??? Stop watching RUclips videos, we're perfectly happy being weak and flabby!!!!!"
A simple way to torture yourself, yes. Keep it going! 💪🏼
Shoulders:
Grip the steering wheel at 3 o’clock at 9 o’clock, apply outward pressure for 30 seconds, working the rear delts.
Chest:
Rip a steering wheel at 3 o’clock at 9 o’clock, apply pressure in word towards the center of the steering wheel and hold for 30 seconds.
👍🏼👍🏼
This guy is great. Love ur videos man, keep at it.
FIGHTSandBIKES_tv Thank you, sir! I will keep shooting until the day I die. Which could be tomorrow, I suppose, but hopefully, I'll be able to pump out a few more!
Fantastic videos!! Great advice!!
+Kevin Morley Thank you, sir!
No breathing exercises? Too many people breath lazy from the belly. Also, holding your stomach as if you are getting ready to take a punch. Maybe this video needs a part 2?
Great idea, David! Thank you!
I heard something about a 22 year old jacked up bodybuilder jumping on my back choking me and got excited 😜
HA! 😄
Good warmup for golf too - except the choke hold, unless you have a lousy caddie.
HA! 😄
What are you going to do when you pull that steering wheel off while excersising your shoulders?
Fortunately, I’m very weak.
Forget returning the bird. Try doing 3:53 They will be scared o' you!
HA! 😄 True enough!
some of this is good for avid gamers
Good point! :)
After about 30 seconds of the hand exercise, I feel like I'm ready to take on ANY pro gamer.
I know one or two traffic lights around here last for-ev-er, so now I know I can do something besides complain, "I'm gonna grow old and die at this intersection!" Thanks!
Interesting.
You're the man, this is awesome
Thank you very much! 🤙🏼
Thank you, very useful!
Thank you for the comment! 🙏🏻
i think that this is good....to do at a red light!!
i do the shoulder thing with my belt. i have shoulder issues and cannot do push ups so i do isometrics with my belt.
That's a great modification. There's always a way to train!
Awesome video, the grip warmup was my favorite thankyou
+salam saleh Awesome! Thanks for letting me know!
Good stuff
Thank you very much!
you just gived me some rly good neck extrasize . thanks
Awesome! Hope it helps!
Sounds like this can be adapted to the office actually. Excellent, thank you Sensei Ando !
Absolutely, sir!
Excellent
Thank you very much!
When pulling forward don't forget to squeeze your shoulder blades together all the while keeping your shoulders down. Those upper traps should not get over exercised. Inhibits blood flow to brain, yadayadayada, increases stress and shallow breathing. You, sensei have the best posture I have ever ever seen. If I was creating a robot I would use your movements to program into my robot. Posture is not something one THINKS. It is the result of proper body mechanics. Shows where a body is needing strengthening and/or more stretching. Exercised muscles shorten. Sometimes that is not a good thing especially when the antagonists of a muscle aren't exercised as much. Isometrics are a bit of a no no. Great for people sitting in a car in LA traffic (you poor poor thing) or in a hospital bed but breathing is critical. Most people will hold their breath doing isometrics. Ugh. This PLANK that has become so 'cool' in exercise classes? Is very dangerous and truly a waste of time and pain. Blood pressure rises sky high and if one has high blood pressure (most instructors have no idea what their student's blood pressures read). Movement is the best way bar none to gain strength and exercise even the antagonists and synergistic muscles as well. I like free weights because of that aspect. Muscles are a team and shouldn't be exercised in total isolation.
Speaking of great exercises to do in your car...or hot tub (I've got a great hot tub workout) grins, ISOLATIONS are superb. Versus isometrics this teaches the minute muscles to work as a team. Gotta have great music (Coccolino Deep 'on the air #10') and shoulders; right up, left up, right down, left down. R back, Left back, R to center, left to center; r front, left front of center, right back to center, left back to center. R full circle forward and back, then left shoulder. R full circle back and around, L the same.
Strengthening the neck (on average a head weighs 13 pounds) the best is hanging upside down; head forward and then head backward. Head to the right and then to the left as far as possible and as slow as possible. Not to over do. Can give one headaches if overdone. Upper traps, over exercised will do the same.
The middle back is probably the third weakest link in the average joe and jane. The first is the lower arm, the second the lower leg and the third are the shoulder's rotator cuff muscles. Squeezing the shoulder blades keeping the shoulders down is a critical exercise. It would help this 'jock' stance that happens when people exercise without a damn good instructor. Too much emphasis on pecs, abs, the front deltoids causes this jock C curve with the hips forward, shoulders rolled forward. The amount of power of these large muscles in front can and will tear the small rotator cuff muscles. Shoulder injuries could be kept at a minimum if people only had mirrors in the gym where they could watch their backs.
When I stopped teaching exercise to engage in construction I got out of balance and I have had two complete shoulder restorations on BOTH shoulders. The most painful surgery I've had! I mean afterwards and healing. Ugh! Sorry, Ando, I can get going. You have the best muscular body I've seen. Balanced flexibility and strength. Tells me that what you teach is well rounded, balanced as well! Big muscles aren't an indication of strength, they are an indication of imbalance and slowness. Also muscles that don't work well as a team!
Forgot to add on isolations nothing else moves except the part you are telling to move. And belly breathing continually. 4 count breathing on the LA Freeway would be a healthy stress relief. Blow out 4 counts through a straw imaginary straw, hold 4 counts, relax to inhale widening your nostrils 4 counts, hold for 4 counts. Pull your gut in to blow out for 4 counts through the straw (this imagery instantly gets people to use the correct muscles weird but true), hold for 4, opening the nostrils also helps people to again use/relax the correct muscles and expand the gut in four counts, then hold for 4. Just typing this has made me sooooo relaxed...but alert!
Isolations continue on down the body such as ribs, right and left or right center left center. Forward and back or forward, center, back center. Then circles with the ribs. Nothing at all not needed to do these moves is allowed to move. If one is standing behind a sheet of plywood for example they should not transmit to anyone watching that they are doing rib cage isolations. Relaxed smiling faces and proper breathing. Then there are the hips! Working up to figure 8's. No one watching your head above the sheet of plywood should be able to see any indication you are doing figure 8's with your hips! And never holding one's breath unless breathing 'square' with the 4 counts.
Sharon! You’ve got to make some videos! The hot tub workouts would be a hit, I think! 😄
Great point about breathing. Especially for martial arts, practicing how to lock up and be stiff is not a great idea. Movement is key, inside and out! 👍🏼
Thanks again for the kind and helpful words. I hope everyone reads them! Keep fighting, Sharon! 👊🏼😁
MENCION ESPECIAL, BUEN DATO PARA EL AGARRE DE ABRIR Y CERRAR LAS MANOS, QUE BUEN TIP ! CUANDO PUEDAS COMPARTIR MAS DE ESOS TRUCOS, MUCHAS GRACIAS POR COMPARTIR TUS CONOCIMIENTOS ! (REMEMBER MY ENGLISH IS BAD, I TRY) ESPECIAL COMMENT, GOOD TRICK FOR THE CATCH TO OPEN AND CLOSE HANDS, VERY GOOD!!! WHAT EVER YOU CAN PLEASE SHARE THOSE
KNOWLEDGE THAT YOU HAVE, THANKS A LOT !
Muchas gracias!
I loves these, and but I knew about the hand squzzee thing. I did that in judo class and yes it's hard to do when your tired LOL
Hi Jorgen! Yes, I first saw that squeeze thing in a judo class. Always a great burn! Keep fighting!
Ahaha yeah LOL
A lot of people (especially me) spend a lot of time sitting down. Why not do a video on good exercises you can do with just a chair? Just a thought :)
Sage Shaw Great idea, Sage! For now, I'd still say doing the knee raises are great in a chair... plus pressing your heels into the floor to lift your body... plus sitting sideways on the chair and doing some crunches and leg lifts... then lifting the chair over your head and running around the office! :)
Thanks!
Sage Shaw You bet! :)
Never been to LA.? Two hours is short driving time for LA.
Traffic is the ultimate choke hold. :-)
You just need to find ways to entertain yourself. I enjoy waving at everyone else who is driving and counting how many people wave back. Another fun idea is getting into stop and go traffic and every time you stop, jump out of your car (uh..put it in park...) and do a fun little dance to entertain everyone. Just be sure you get back in your car before traffic starts moving again or there may be a homicide in tomorrow's papers.... Another exciting idea is a bit different, in this idea, I recommend driving through the hood and flipping off everyone you see. You'll need to have very strong driving and evasion skills for this one, but boy can it be exciting!!! And don't worry about the holes that appear in your car, they're speed holes that make the car faster..... Just keep your foot down and GO....
Red huh?
For now. :)
Awesome I do a lot of delivery driving and want to workout while I do. Thanks!
Just make sure safety is always your number one priority! 👍🏼 I find moving around and keeping my blood flowing makes me a more alert driver!
@@AndoMierzwa absolutely will, and yes I need that as I tend to fall asleep during long drives. So this is perfect. Love the perfect posture with no assistance from the chair idea!
@@forsakenknowledge7531 Awesome! Happy driving!
Shot on an iPhone 6®
How the heck did you know that? :-)
Some of these translate pretty well to when you're stuck on computer chairs too!
True! Thanks for pointing that out!
Maybe you should make a follow up video "How to improve your jiu jitsu in the office (without grappling your co-workers)"
Nice idea! How to choke out your boss without getting fired... I'm on it! :)
Working out inside your car is practically, begging for an accident.
Pulled over and red lights are the best strategy. Thank you for the reminder-safety first! 🙏🏻