Best Self Defence Techniques Everyone should know

Everyone is concerned about their personal safety.

What if we told you there is a way to ensure your safety - educate yourself on self defence. You don’t have to be big, strong and fast to protect yourself from an attacker. All you need is to learn the basic moves to stay safe.

Anyone and everyone can take up learning self defence, irrespective of their size, strength or gender. Self defence training itself can make you fitter, increasing stamina and strength, making you stronger. Learning self defence has certain health advantages, as learning the art helps you lose weight, improves your posture and gets you in better shape.

Self defence techniques are easy and include punching, kicking, jumping, and other basic fighting moves. They are usually easy to learn and pick up technically. Learning self defence techniques is also a major confidence booster and helps you feel safe wherever you go.

We curated a list of popular self defence workouts which can serve the purpose for you.

·        Krav Maga

Krav Maga is a combination of self defence and striking system. Krav Maga requires no experience. Krav Maga teaches you the basic of striking, grabbing and disarming your opponent and teaches you to defend yourself from common attacks. You are trained to perform better under stress which helps to keep you safe.

Krav Maga Training Classes 

·        Taekwondo

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Taekwondo is a Korean martial art. It is based on kicking techniques. Taekwondo is a routine which contains all types of techniques, several kicking movements, punches, etc. which allow the practitioners to perfect their skills. Taekwondo teaches you to get back up every time you fall down. 

Taekwondo Training Classes

·        Karate

Karate defines fighting and self defence as where one has to fight with mental and moral aspects which target the overall improvement of an individual. People are often confused by the different moves in various martial art techniques. But karate always focuses on strong, striking moves with open handed techniques. It involves combinations of punches, kicks, along with knee and elbow strikes.

Karate Training Classes 

·        Boxing

Boxing is a popular full body workout which improves strength and power. It is the best way to train your body and increase stamina, while also adding a self defence technique. If you throw your punches correctly, your legs, hips, glutes and arms are all brought into action for a swift movement. It requires extreme focus and makes you stronger and tougher, not only physically but also mentally. 

BoxingTraining Classes 

·        Kick Boxing

Kickboxing is a great way to improve your strength, confidence and coordination. As a self defence technique it increases your fitness levels and engages your entire body. It includes a combination of punches, knee strikes, headbutt and kicks to disarm an opponent or an attacker. A strong front kick towards the face is more than enough to disarm any person. Kick boxing mainly depends on your speed and agility.

Kickboxing Training Classes 

As you start training, make yourself comfortable with each move before you proceed to any other self defence techniques. Once you will be easy and habituated then perform them in order with discipline. Feel safer and confident by learning self defence techniques.

Combination of nutrition with exercises makes your life healthy and fit

A balanced diet with proper nutrition and an effective workout regime with the right exercises plays a major role in getting fit. The two should not be separated from each other. Whatever your fitness goals are, proper nutrition and the right exercises are the two most important things you can do and it is an essential part of your health routine at any age.

Eating a balanced diet with the right caloric requirements helps maintain a healthy weight and keeps you physically active.

So, if you are proceeding towards a healthy and fit lifestyle, then maintaining a balanced diet and exercise should be your primary strategy. If you are eating a balance diet and are not doing any exercises then you will face lots of difficulty in maintaining a healthy weight. The same way, if you are hitting the gym on a diet full of junk and oily food, it is of no use.

It is better to draft a workout regime according to your nutritional intake. Eating the right food will give you the power to lift heavier and run further.

Let’s have a look at what you should eat and what you should avoid to ensure you’re on the right track with your nutrition.

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          Do you know what is the best food one should eat for energy and endurance?

Carbs, protein, healthy fats and fluids are best while working out to increase energy and endurance. You need protein to build your muscles and for your blood cells. These are highly beneficial as they bring nutrients and oxygen to your muscles. Breads, cereals, pasta, rice, fruits and vegetables are recommended for quick energy.

A common question everybody asks is if its preferable to have any meal before exercise?

As per our nutritionist, we should take a banana or black coffee to help us perform at our best during the workout.  For an ideal balance between a balanced diet and workout we should focus on these important points.

• We should eat low calorie food
• Our food should contain low fibre
• We should have lots of fluids
• We should eat moderate carbs and proteins
• Eat familiar foods that you like to eat and have high nutritional value
• It is important to drink plenty of liquids during exercise as it acts as our body’s cooling system and helps you stay hydrated.
• Try to exercise on an empty stomach:
  Exercising on an empty stomach depends on the type of exercises. As, brisk walking or a light jog is best on an empty stomach. You just need a glass of water before you proceed for these workouts.
• For intense exercises eat carbs (a slice of toast, a banana, some fruit cocktail and water) to provide fuel to your body.
• Eat lots of protein after exercising:
  Protein helps your muscle to recover and grow. Whatever you eat just take care that you should have the right protein as you need 10-20 grams of protein for your muscles.

If you are targeting weight lose then you to stick to water or a light sports drink with low carbs and calories.

Take energy bars which contain 5 gram of protein with some carbohydrate and least amount of calories.

According to nutritionists, all the protein, carbohydrates and fats are substances which are needed by the body in large amounts. Different food has different effects on hunger, hormones and how many calories we burn. There are many types of foods which are recommended by nutritionists which help in losing weight, building strong muscles, helps in blood circulation etc.

Food habits can help you lose your weight and get back in shape. It depends on how you follow your food habits as per your workouts. So, if you’re confused about what you should eat to achieve your dream physique, just follow the right diet and right workout as per your body requirements.

Consult to Personal Nutritionist Online

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Do CrossFit Workouts and make Fitness a Destination in your life

CrossFit is a power packed workout to build strength and condition your body. The workout helps you use your own body weight for resistance and strengthens your muscles. Crossfit is constantly varied functional movements performed at high intensity. It reflects the best aspects of gymnastics, weightlifting, running etc.

You can do CrossFit workouts anywhere without any equipment or you can add weights as per your wish. People sometimes use weight to increase resistance in some particular moves.

CrossFit workouts cover the maximum fitness domain in your body.

• Cardiovascular and Respiratory
• Stamina
• Strength
• Flexibility
• Power
• Speed
• Coordination
• Agility
• Balance
• Accuracy

Crossfit plays a vital role in strengthening all the mentioned parts of your body. Here are some benefits from of taking up CrossFit as a lifestyle:

• It helps lose weight
• It increases muscle growth and tones your arms and muscles
• It increases strength , stamina and energy
• It is a big confidence booster

Crossfit  is a great way to build functional strength and increase athleticism. So, if you’re looking to turn up the intensity of your workout, we have just the right combination for you.

Burpees

Burpees are a total body workout that anyone can do. It is a series of functional movements strung together. Burpees are an excellent combination of plank, push up, straight jump and more. It’s amazing how you will get all these workouts in a single rep. This will offer a full body workout in just one move.

Body Weight Squat

A body weight squat is a great workout that you must try. It works a variety of muscles in your abdomen, torso and especially lower legs. This will help you succeed in your fitness goal, be it weight loss or muscle gain.

Sit Up

A sit up is one excellent workout among all other CrossFit workouts. This workout allows you to strengthen your core muscles. A stronger core helps you better balance your body and increases athleticism.

Box Jump

We all know that jumping increases strength and tones muscles. Box jump forces you to jump higher. A box jump engages your lower body muscles and increases strength and functionality. This also burns a ton of calories and reduces fat.

Kettle Bell Lift

A Kettle Bell lift involves your entire body movement. It strengthens the whole body and burns a ton of fat. Kettle bell lift develops strong power in your glutes, core and hamstrings. It also pumps your lungs up and boosts your metabolism since it involves high repetition.

CrossFit workouts are more than just a workout. They are a lifestyle. To stick to CrossFit workouts one should have a lot of will power as it is challenging. But once you see the excess fat disappear and your muscles strengthening up, you will be motivated and look forward to doing CrossFit more and more.