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Brazilian Jiu-Jitsu: The Ultimate Guide to Dominating by Alexandre Paiva

By Alexandre Paiva

Brazilian Jiu-Jitsu is a consultant to the simplest and devastating options in renowned martial arts by means of international Champion and BJJ legend Alexandre Paiva. The booklet includes over 1,000 full-color images demonstrating the strikes that made the writer the main feared competitor in BJJ circles and now some of the most wanted instructors.

Learn the ideas that experience confirmed dominant in Brazilian Jiu-Jitsu tournaments and within the combined Martial Arts cage:
• takedowns
• the closed guard
• passing the closed guard
• butterfly guard
• open defend pass
• aspect control
• part guard
• again mount
With sections dedicated to either gi and no-gi strategies, no matter if education for a Brazilian Jiu-Jitsu event or a combined Martial Arts struggle, Brazilian Jiu-Jitsu is one booklet no actual competitor can find the money for to overlook.

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The long head of the triceps also rotates the scapula. Activating this muscle enables you to lift the arms higher. ,... F I G U R E 4 Press the balls of the feet into the mat by contracting the peroneus longus and brevis muscles on the outsides of the lower legs. Then attempt to draw the soles o f t h e feet apart. They will n o t move because the mat constrains them, but this cue for abducting the feet will activate the tensor fascia lata and gluteus medius at the sides of the hips. These muscles, which also internally rotate the thighs, will tum the femurs inward and bring the kneecaps to face forward.

Exhale and roll back over into Dandasana. 5. Inhale deeply, lifting and expanding the chest in Dandasana. 6. Exhale and lift the torso and swing (or step) back through the arms into Chaturanga. 7. Inhale into Upward Dog. 8. Exhale into Downward Dog. Hold this pose for five deep breaths and then repeat the flow, adding the next pose. A c 38. Roll over into Halasana and then exhale and lift the legs into Shoulder Stand. Lean back into the hands and contract the biceps to bend the elbows; press the hands into the back and open the chest forward.

_.. F I G U R E 4 Finally. use the accessory muscles of breathing to expand the ribcage. Hold the shoulder blades (the scapulae) in place with the rhomboids. Then lift the ribcage upward with the pectoralis min01, and expand the chest outward with the serratus an te1ior. Inhale deeply as you go into Upward Facing Dog. These muscles help you to do this. 'I NYASA f011IIDAT I 0 f' POSE5 39 V I N YA S A : F O U N D AT I O N PO S E S A D H O M U K H A SVA N A S A N A ( DO W N WA R D F A C I N G DOG P O S E ) Relax and take five breaths i n Dog Pose.

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