Tuesday, June 28, 2022

      NBM was originally based on the idea of taking the best techniques from various martial arts and merging them into a dynamic system. Then techniques of NBM cover all three distinct phases of unarmed combat. The three phases are stand up combat, clinch combat and ground combat. This is unique as most traditional martial arts only deal with one phase of combat.
NBM utilizes techniques such as punches, kicks, knees, elbows, throws, clinch, takedowns, joint manipulations and chokes.Because of its vast array of techniques a NBM practitioner can choose in which phase he wants to control and overcome his opponent and how he wants to accomplish this task.

A typical NBM class can be broken up into three sessions

  • Warm up Session

Warming up is essential for preventing injuries and getting the most out of your martial arts training.
30 minute warm up which consists of NBM related exercises and drills that help build physical attributes such as flexibility, strength, timing, balance and sensitivity as well as helping the students to prepare body for the techniques.

There are many beneficial effects from warm ups including :
  • Increased heart rate. This enables oxygen in the blood to travel faster meaning the muscles fatigue slower, also, the fluid between the joints is produced more to reduce friction in the joints, the capillaries dilate and it lets more oxygen travel in the blood.
  •       Higher temperature in the muscles. This decreases the thickness of the blood-letting the oxygen travel to different parts of the body quicker, it also decreases the viscosity within the muscle, removes lactic acid, lets the muscles fibers have greater extensibility and elasticity and an increase in force and contraction of muscles.

The warming up is important for the following reasons:

  • It gets the body ready for the physical exertion that follows. This optimizes the physical condition, enabling the body to cope more easily with the activity. It also enables the athlete to get the most benefit from the session.
  • The warm-up session has specific movements relating to the sporting activity the muscles can be re-educated in preparation for the coming activities.
  • It reduces the risk of injury (cold muscles do not stretch very easily) and it reduces the risk of premature fatigue which can occur if the cardiovascular system is unprepared for strenuous activity.
  • It prepares cardiac function for increased activity and reduces the risk of stress being placed on the heart.
  • Technique Session

The technical part of the class will teach the student appropriate techniques according to their levels. The student has the chance to practice these techniques in repetition with a partner. And step forward students have to use the techniques against resisting opponents of different size and strength.
By doing this kind of realistic training methods, you learn how well your skills are progressing and what techniques work and which ones don't.

  • Cooling down Session

The cool-down is also very important, Just as you prepared your body for work at the start of the lesson with warm-up, so should you gradually prepare both your body and mind for leaving the dojo.
15 minute cooling down which consists of a slow walk with lower intensities and the gentle aerobic and stretching activity can be used. Cooling down helps remove lactic acid which can cause cramps and stiffness also it allows the heart rate to return to its resting rate.

The gentle aerobic activity helps to get rid of any metabolic waste products which may have accumulated during the exercise session. The benefits of an active recovery are believed to be related to the muscles continuing to receive a more extensive supply of oxygenated blood, which will also assist with the removal of metabolic waste products.

During exercise the blood is being pumped around the body by the action of the heart. However, the blood is assisted in its return to the heart via the venous system and muscular contraction. If an athlete stops exercising suddenly, the heart continues to beat fast, sending blood around the body, but, because the exercise has ceased, the blood is no longer assisted in its return to the heart. It is suggested that this is one of the reasons why people sometimes feel faint after exercise. During a cool-down, the heart rate is gradually lowered to its resting level and the venous return continues to be assisted by the actively contracting muscles, thereby preventing this problem.

After exercising, and following the cool-down period, the athlete's heart will still need a period of time to settle back down to its full resting rate but should be within 30 beats of what it was before the exercise session started. This will, of course, be influenced by the overall physical condition of the individual. It may also be influenced by the content of the session, with more demanding sessions requiring a more extensive cool-down. The inclusion of stretching exercises within the cool-down period not only helps to gradually lower the activity level of the body at the end of the session, but it may also prevent stiffness the following day.

The cool-down period is also likely to take place when the body is warm, making the muscles more receptive to stretching. The most effective stretching can therefore be performed at this time.