Three self-de­fence tech­niques that dou­ble up as a com­plete work­out reg­i­men for you

India Today - - COVER STORY - By Shelly AnAnd


not only an art form but also an in­tense full body work­out, Capoeira com­bines fight­ing tech­niques, dance, rhythm and move­ment to add to your phys­i­cal and emo­tional well­be­ing. The work­out re­duces stress and in­creases your strength and flex­i­bil­ity by work­ing on your car­dio and stamina lev­els. It in­cludes body move­ments and strate­gic use of the mind to make use of these move­ments in the form of dance. “As a capoeirista, un­like other mar­tial arts, we don’t train to fight. We have an arse­nal of moves that are dance-like, play­ful es­capes, but when needed can be dou­bleedged swords and lethal too,” says Reza Baba Mas­sah, cer­ti­fied Capoeira in­struc­tor and Founder, Cen­tre for Capoeira In­dia. You can per­form Capoeira solo or with a part­ner, with or with­out equip­ment. Be­ing a non-com­bat, non-vi­o­lent sport, it lets you ex­press your feel­ings through move­ment with­out us­ing words or ag­gres­sion.

Krav maga

It teaches you how to pre­vent, deal with and over­come all kinds of vi­o­lence and at­tacks, and con­sists of a com­bi­na­tion of tech­niques sourced from aikido, judo, box­ing and wrestling along with re­al­is­tic fight train­ing. Easy to learn, Krav Maga pre­pares trainees in self-de­fence, self-pro­tec­tion, fight­ing and com­bat skills. Prac­ti­tion­ers get to learn pro­tec­tion meth­ods against chokes, hold and locks, hair grab from back and knife at­tack, be­sides knee kick reg­u­lar front, and re­lease from bear hug from the rear, side, and front high. “It trains you to sur­vive on the street in any sit­u­a­tion, and makes use of com­mon sense and tac­tics,” says Vikram Kapoor, Founder, In­ter-na­tional Ul­ti­mate Krav Maga Fed­er­a­tion. The equip­ment used ranges from the groin guard to shin guard, head gear to grap­pling gloves and el­bow guards.

Jiu Jitsu

al­though Jiu Jitsu fo­cuses pri­mar­ily on grap­pling and more specif­i­cally on ground fight­ing ap­ply­ing joint locks and choke­holds, it is a sys­tem that in­cludes strik­ing tech­niques, throws and stand-up strate­gies against sur­pris­ing at­tacks. Also known as Brazil­ian Jiu Jitsu (BJJ), you don’t need any equip­ment to do the tech­nique. All you need is a cou­ple of mats, an in­struc­tor and a drilling part­ner. In BJJ, there are count­less ways that fo­cus on de­vel­op­ing dif­fer­ent phys­i­cal and men­tal at­tributes of the player like body me­chan­ics, re­flex, mus­cle mem­ory, sur­vival in­stinct and body con­di­tion­ing. “It’s not like your typ­i­cal ex­er­cise rou­tine as it re­quires ex­treme ef­fort to im­prove en­durance while util­is­ing all mus­cle groups to fight an op­po­nent. It’s a sport that ne­ces­si­tates the chal­lenge to si­mul­ta­ne­ously push those mus­cles while en­hanc­ing car­dio­vas­cu­lar strength,” says Lak­shya Aggarwal, cer­ti­fied in­struc­tor and a Brazil­ian Jiu Jitsu prac­ti­tioner.

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