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Top 5 Workouts to Make the BJJ Practice Painless

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Top 5 Workouts to Make the BJJ Practice Painless

Brazilian jiu-jitsu is a combat style that is more complex than just a self-defense method. Most people claim that BJJ is a complete lifestyle that requires you to alter not only your exercise routine but also your diet and lifestyle. It helps in instilling a sense of discipline and your body will adjust according to the situation. Since most of us live a very passive lifestyle and we hardly have time to start a workout, when beginners enter BJJ, they face a lot of issues. One of the major issues is that they experience extreme muscle soreness because of extreme workouts. Muscle aches are pretty common in beginners because their body is not used to the extreme workout situation that they have to face in BJJ.

With the help of this article, we will explain some of the best BJJ practices that can help you reduce pain. Most of these tips are from a workout point of view however there are so many other ways you can prepare your body and make the exercise process painless.

Why You Might Have Muscle Aches After BJJ Practice?

After intense exercise facing aches and soreness is pretty common. Most people think that it is because of the tired muscles but in fact, it is because of the lactic acid accumulation and loss of flexibility in our body. When people have a passive lifestyle, their muscles become hard and after a workout when the muscles are not the flexible body has to go through a lot of pain. Most people recommend that dynamic stretching is good others recommend that a good diet and basic exercise will help. However, it is a mix of exercise diet, and lifestyle changes. If you live an active life, you will see that your body is not going through the train that you might have expected. This is mainly because the body is already used to the situation. Post-workout soaking in warm water is very good as it relaxes the muscles.

Top 5 Workouts That Can Help With Flexibility

The main goal is to help your body in attaining the loss flexibly as it will eventually help with increasing endurance and you will no longer have to face muscle soreness. Some of the main workouts that you can use include:


Yoga is very good for flexibility and it helps you tone your body as well. With the help of yoga, you can train your body and this will eventually help you improve grappling as well.

Dynamic Stretching

Dynamic stretching is very good because it will help you open up your muscles and it will help you prep your body for an extreme workout.

Rope Skipping

Rope skipping is great for the lower body because within BJJ you will have to learn grappling which includes extreme gripping and adjusting your legs for choking your opponent. Rope skipping can help you in grappling.


Swimming is a full-body cardio workout that will help you work on your body. Since there are so many different variations you can try every variation for a better muscle workout. Swimming will help you clean up as well as help your muscle get ready for an intense workout.


Running is a full-body exercise that will help you work on your lower body as well as your upper body. You can use a treadmill or you can go for an actual running. No matter what you choose, you will be able to work on the muscles.

Bottom Line

To sum it all up, it all comes down to your lifestyle. If you have an active lifestyle you will have aches but they will be manageable. However, if you have never worked before you need to start with a warm-up session. It is better to start your warm-up session at least a few weeks before your actual workout. This will help your body in gaining flexibility and it is especially good for opening up the muscles. In case your workout is intense the warm-up routine will help your muscles to ensure the pull rather than breaking under pressure.



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