Learn martial arts both physically and spiritually. Depending on where you live, it may be enough to find a course or school that teaches self-defense. Learning self-defense should be done under the guidance of an instructor. However, there are several options for studying at home.
Step
Part 1 of 4: Choosing a Martial Type
Step 1. Decide why you want to learn self-defense
There are many reasons why people learn self-defense, ranging from to strengthen their bodies, to feeling sick of being bullied by others.
- Martial arts is a great way to increase self-confidence. During the early days of practice, you will begin to recognize yourself. This will help you recognize and respect others.
- Martial arts will help define and overcome your weaknesses. Martial arts are both challenging and empowering at the same time.
Step 2. Research the different types of self-defense
Before you start kicking trees and hitting walls, do some research on different types of martial arts. Don't go along. Find the art that best suits your body and desires.
- There are many types of self-defense. There are hard-type martial arts, which focus on strength, and subtle-types that focus on energy manipulation.
- Another advantage of this research is that it broadens your horizons about different fighting styles. Knowledge of other fighting styles will come in handy especially if you want to become a martial arts expert.
Step 3. Choose the style that suits you best
There are martial arts that prioritize strength and there are also those that prioritize agility. Think about the strengths you want to develop as a martial arts expert.
- If you want to practice a more traditional martial art, check out Kung Fu or Aikido. Ancient martial arts tend to have multiple philosophies behind their every move.
- If you have long legs, take a look at Taekwondo, which emphasizes kicks. If you're strong enough, take a look at Jiu-jitsu, a leading wrestling art.
- There is no “right” martial art to learn. There is only the "right" self-defense for you.
Step 4. Consider how much time you can give to practice
Learning self-defense requires dedication depending on the breed. However, some types of martial arts do take longer than others.
- If you're studying an art like Capoeira, which combines martial arts and dance, it's sure to take a long time to learn the complex moves.
- Other arts, such as Boxing and/or Jeet Kune Do, are based on efficiency and simplicity of movement. What's more, these arts have many resources to study.
Step 5. Provide practice materials
Once you've decided which martial art to learn, look for resources and equipment for that martial art. Read books and watch videos on the internet.
- Buy a heavy sandbag if you want to practice alone.
- Many also provide online self-defense courses and schools on the internet. Although it's not the same as regular school, you can still learn a lot especially if you practice alone.
Part 2 of 4: Train Your Body
Step 1. Start slowly
As a beginner, start with the basics. Don't try any flashy kicks or acrobatics right away. First of all, you have to build the blocks of the martial arts that you are going to learn.
- Pay attention to the movement of the foot (footwork) during the exercise. After each hit or combination, make sure your stance is correct.
- Imagine your opponent standing in front. Do some hitting practice, but while keeping the defense strong.
Step 2. Practice
The only way to become good at martial arts is lots of practice. Many people think of “kung fu” when it comes to martial arts. Not many people know that the word "kung fu" actually means "hard work".
- Achieve consistency in training. For example, when you hit a sandbag, focus all your strokes on one point. Do not carelessly hit without a clear target. Do it slowly and don't rush. Prioritize accuracy, then strength.
- Push yourself. As your training progresses, increase your training time. If at the start you do 50 kicks, increase to 100 kicks. However, don't push yourself either. Don't get injured while exercising. Know your limits, and work to exceed them.
- When you practice alone, it's easy to get into bad habits. Take the time to repeat the attitude and check the actions during the exercise.
- Learn new techniques. Once you get used to practicing the basics, it's time to move on to more complex techniques. However, don't forget everything you've learned. Increase your martial arts knowledge by practicing all that you have learned in training.
Step 3. Find a partner
It is very difficult to develop all the important skills if the practice is done alone. The best thing to do to develop in the martial arts is to find someone to train you.
- Your training partner doesn't have to learn the same martial arts as you.
- Try to find friends who are interested in learning self-defense with you. Exercise will be easier if done together.
- If you don't have a friend studying martial arts, ask him for advice, who knows he might invite you to practice.
Step 4. Shadow box. When you can't find a partner, do shadow boxing exercises. Shadow boxing is an exercise by imagining the opponent in front of you while moving. You have to imagine your and your opponent's moves at the same time.
- Starting at a quarter of normal combat speed. In order for the movement to be done correctly at full speed, you have to do it slowly first. Shadow boxing focuses on accuracy instead of speed.
- When doing shadow boxing, pay attention to the tempo, or rhythm, of your moves. All elements of the fight are based on timing. If you find it too fast, relax and slow down your tempo.
Part 3 of 4: Keeping fit
Step 1. Perform exercises that are in accordance with the martial arts that are adopted
All martial arts use muscles. However, different martial arts, different muscles used. There are those who prioritize the leg muscles, while others focus on the arms. You should strengthen your entire body, but look for exercises that sharpen your self-defense.
- If you are a wrestler, look for exercises that improve your central and back muscles.
- If you're primarily a hitter, look for exercises that strengthen both arms.
Step 2. Mix cardio workouts into your workout menu
Don't just focus on increasing muscle strength. In order for you to become an effective martial arts expert, your immune system must also be good. Run, or ride a stationary bike. Do exercises that get your heart rate up.
- Another way to increase your heart rate is to do calisthenics without resting. Calisthenics are exercises that do not require weights, such as push-ups, sit-ups, or jumping jacks.
- Look for other types of exercise that can be included in the workout menu so you don't get bored. Try a variety of exercises that target other muscles.
Step 3. Stretch
Flexibility is very important in martial arts. In learning self-defense, you will be working muscles that are usually neglected. Stretching is the only way to maintain flexibility.
- Stretch during, before and after a training session.
- Leg raises are a great way to increase the flexibility of both legs. Lift your leg in front of you and maintain control until you are at the top. Don't kick your legs up, just lift them up slowly. Combine side and back leg raises to cover your entire range of motion.
- Don't worry if you can't fully stretch your body. One day you will be more flexible than other people. On that day, do the full stretch. It takes time to grow someone.
Step 4. Give yourself time to recuperate
In learning self-defense, of course, you will occasionally get hit. You will fall, and also in pain. Take good care of your body so you can continue to train.
- Weekly massages are great for muscle recovery, especially for older athletes.
- Keep in mind that learning self-defense is a long journey. If you're forced to skip a training day, that's okay. It is better to exercise responsibly than not to exercise at all.
Step 5. Keep the exercise effective
You don't have to visit the gym every day to become a martial arts expert. If you feel you need time for exercise and life outside the gym, your workouts should be even more effective.
Exercise should last for 40 minutes to an hour. if more than that, you are just wasting your time
Part 4 of 4: Changing Your Diet
Step 1. Choose a diet that works for you
Self-defense requires a lot of activity. You need to recharge properly to continue training. Look for foods that are good and delicious, then include them in your diet.
- The most important part of choosing your diet food is that the menu must be balanced. You need a good combination of protein, carbohydrates and vegetables.
- In addition to staple foods, also consume various vitamins and minerals that the body needs. Most are already available on a balanced diet menu, but there's nothing wrong with taking supplements.
Step 2. Make sure you include a variety of foods
While it's important to find foods that are good for you, don't limit yourself to junk food. Experiment with different foods and cook in different methods.
Eating a variety of foods also provides a variety of nutrients as well. The more combinations of your diet, the healthier you will be
Step 3. Eat several times a day
Aim for 4-5 small meals a day with several snacks instead of three meals a day. Adjust your eating habits according to your workout, but don't overdo it.
- Try to give a gap of 4-4.5 hours between each meal. Drink during those breaks, and if you want a snack, provide a mix of fresh fruit and nuts.
- If possible, avoid eating for three hours before bedtime.
Step 4. Avoid processed foods
When training to become a martial arts expert, it is very important to eat to be healthy. Don't eat fast food, and drink soda. Your goal is a balanced diet of real foods.
- Avoid refined sugar and flour. Instead of cakes and bread, eat fresh fruit.
- Instead of soda, drink vegetable or fruit juice. Drink tea and not coffee. If you have a juicer, you can mix different fruits and vegetables to make a healthy drink
Tips
- The best way to learn martial arts is to enroll in a martial arts school and practice under professional supervision. While the basic moves can be learned on your own, if you want to become a martial arts expert, you'll need to find a school.
- When you're first learning self-defense, don't overtrain on the first day.
- Set a target each week. Increase your goals as your workout progresses per week.
