What is taekwondo bodybuilding and what are its benefits?

Why is Taekwondo bodybuilding necessary for athletes in this discipline? The fact is that every athlete in his specialty must take strength and bodybuilding exercises seriously to achieve the best results. Taekwondo is no exception to this rule.

If you are a taekwondo practitioner, you need to “build up” for more power in your kicks, punches, and defense against your opponent. On the other hand, this sport requires high physical fitness and you can shine in this field if you take taekwondo bodybuilding exercises seriously.

Does bodybuilding help taekwondo athletes? The importance of bodybuilding for Taekwondo

Of course, success in Taekwondo requires regular physical training. Taekwondo (and other martial arts) don’t get anywhere without bodybuilding. In this section, we will talk about the importance and benefits of bodybuilding exercises for Taekwondo.

Increased strength and better performance in combat

A taekwondo practitioner must Have high physical strength to win the fight. Kicks and kicks (on Hugo) do not score unless they land a force on the opponent’s body. Muscle strength can only be obtained through bodybuilding and muscle training. As a Taekwondo practitioner, you need exercises that strengthen the important muscle groups for Taekwondo, namely leg muscles, core muscles, and arm muscles to perform techniques with power.

Higher physical endurance

Taekwondo combat is physically demanding and if your body doesn’t have enough “stamina” you can’t last. You may even be great in execution of techniques and execution speed, but you cannot fight with strength for 6 minutes in a row and withstand the opponent’s blows. This is where bodybuilding comes in handy.

In bodybuilding, your muscular endurance as well as your cardiovascular endurance will be strengthened and you will be able to increase your strength to fight without getting tired.

Balance, flexibility, agility and speed

The important secret of taekwondo balance It is, especially when you want to execute important shots like spins or headers. You may be able to perform these moves, but lose your balance and fall to the ground, thus losing points.

Speed ​​is very important in Taekwondo for both offense and defense. Special strength exercises like Box jumps, jumping squats or agility laddersstrengthens fast twitch muscle fibers (which are responsible for fast movements).

Finally, we come to the importance of physical flexibility for Taekwondo. You need to have flexibility in order to perform leg kicks, which requires its own exercises, but the stronger your muscles are, the more range of motion you have, which helps your flexibility.

Injury prevention

Every sport that is played at the championship level has injuries, unless you work professionally and on principles. In other words, strengthen your muscles, tendons and ligaments by doing bodybuilding exercises very well to reduce the risk of common injuries in taekwondo. Injuries such as muscle strains, ligament tears, or joint damage are unfortunately common among Taekwondo champions, but are largely preventable with bodybuilding exercises.

On the other hand, Taekwondo is considered a combat sport. You are going to receive heavy blows all the time, so it is necessary to strengthen all the muscles of the body, especially the muscles around the joints, so that you do not leave the field wounded and full of injuries.

What are the features of Taekwondo fitness program?

The Taekwondo bodybuilding program is a very specialized program that is different from other bodybuilding programs because it has a different goal. The goal of the bodybuilding program for taekwondo athletes is to increase their explosive power, agility and endurance, compensate for their weaknesses and strengthen their strengths.

Therefore, the Taekwondo bodybuilding program includes multi-joint exercises (such as squats, deadlifts, and lunges) to increase the strength of the lower body muscles to perform powerful leg kicks. Also Exercises to strengthen core muscles body like Plank and Russian twist It should be done to increase the stability of the athlete’s body.

But bodybuilding isn’t just about “building strength,” it’s about how quickly you can exert your strength. In the taekwondo bodybuilding program Exercises to increase explosive power There are also those that increase the speed and power of your kicks and punches, such as plyometric exercises.

Which bodybuilding exercises are suitable for taekwondo?

Bodybuilding exercises that you need as a taekwondo practitioner include kicking exercises, power punching exercises, and plyometric exercises.

Bodybuilding exercises

In order to make your kicks stronger in taekwondo, you must strengthen your lower body muscles very well. These muscles include hamstrings, quadriceps and calves. In order to strengthen these muscles, be sure to include the following exercises in your program:

• hamstrings
• Walking longs
• Lunge with barbell
• standing leg
• leg press
• The front of the machine
• squat

To increase your punching power more and more, you need these exercises:

• Swedish swimming
• Underarms, open hand, front
• Dumbbell chest
• chest press
• dumbbell forearm
• Back of dumbbell arm

In general, we recommend that you definitely have your own fitness program. A program that is designed and adjusted according to your physical conditions and goals. You can get help from vitamin trainers for your taekwondo training program.

Plyometric exercises

Since taekwondo focuses on fast and explosive movements such as quick punches, quick power kicks, thrusts and jumps, plyometric training is essential to taekwondo. Some of the most common and best plyometric exercises include:

• Jump on boxes or stairs
• burpee
• squat jump

Which bodybuilding exercises should we do to raise more legs?

In order to be able to perform full leg movements, you must have good flexibility. Some Taekwondo bodybuilding exercises that are effective in improving flexibility include:

• Hamstring stretch: Sit on the floor, straighten one leg and bend the other leg. Bend forward on the straight leg and try to touch the tips of the toes.
• Stretching the quadriceps muscles: Stand and grab your ankle from behind (so that the heel touches the hip) and stay in this position for a few seconds.
• Calf stretch: Similar to standing leg movement, stand in front of the wall and do this exercise without weights.
• Hip flexor stretch: Kneel on one leg and keep the other leg straight back. Bend forward until you feel a stretch in your hips, and stay in this position.
• Dynamic stretching: like lateral lunges

Which muscles should be strengthened to maintain balance during Taekwondo?

Balance is very important in Taekwondo, in the new rules of Taekwondo fighting, every time you lose your balance and fall to the ground, a point is given to your opponent, and if this happens several times in a row, you will be disqualified and eliminated! Therefore, it is very important that your balance is very high and that you do not lose your balance despite the many collisions. To improve balance, focus on the following exercises in your taekwondo fitness program.

• Middle body exercises: Includes planks, crunches, Russian twists, burpees. These exercises will strengthen your abdominal and back muscles, which will help keep your torso stable.
• Leg exercises: Including squats, lunges, deadlifts, leg presses, leg presses.
• Balance exercises: Includes standing on one leg, standing on bocce ball, balance exercises on unstable surface.
• Strength exercises for the upper body: Including chest, shoulder press, barfix, lat.

final word

Athletes of all disciplines must take bodybuilding exercises seriously and increase their physical fitness in order to succeed and shine in their sport. Taekwondo is a relatively risky sport, and athletes in this field must take special care of their bodies and increase their physical strength and endurance.

In this article, we went to Taekwondo bodybuilding exercises and introduced the best and most effective strength exercises for Taekwondo athletes.

Resources: medium – onefc