There’s no better supplement a human can take than good old physical exertion.

That’s what you’ll get if you go with Ginástica Natural, a workout method that’s handy in helping you to build endurance, improve your posture and get more power behind your moves. And the best part: you don’t need any equipment, just the weight from your own body.

Want to get started today? Physical conditioning coaches Álvaro and Raphael Romano have a brand new challenge for you, to whip you into shape good and quick.

http://www.youtube.com/watch?v=VSQjkJ4ATjs

Today’s exercise needs to be done in pairs. The first thing to do is decide who’s going to roll first and who’s going to leap. The second step is to determine how many repetitions there’ll be—two sets of ten reps is what they recommend.

When doing the leap, it’s important that you use your legs to thrust as well as to absorb the impact. At first sight, people often think the thrust is created by the upper body.

Ready for the challenge? Enjoy the workout and be healthy.

Mestre Fábio, aluno do lendário Rolls Gracie, foi um dos primeiros professores a se instalarem nos EUA, com sua academia em San Diego. O mestre se tornou referência em Jiu-Jitsu na terra do Tio Sam. Já o professor é ninguém menos que o pai da Ginástica Natural, celebrado método de exercícios que contempla movimentos corporais e técnicas do Jiu-Jitsu. Vale conhecer!

Clique na imagem abaixo e confira o treininho dos velhos amigos no vídeo abaixo e se inspire para o treino de hoje!

Alvinho demonstra um treino ao ar livre e destaca seus benefícios.

“É um exercício para o treinamento do joelho na barriga, posição de pressão no Jiu-Jitsu. Eu gosto de fazer esse treino para aquecer antes do treino, ou então depois de uma corrida”, sugere o professor.

Curtiu o treino? Comente com a gente!

Prof. Alvaro Romano training “Ginastica Natural” with his son Raphael.

The “Natural Gymnastics” was developed 25 years ago by world-fitness Professor Alvaro Romano. Living in Rio de Janeiro at the time Alvaro created “Ginastica Natural” precisely for the lifestyle he led, outdoors living, jiu jitsu and surfing. For him all physical activity was outdoors so he thought of something already as a teacher of physical education that could be similar to this lifestyle.

“I began practicing Hatha Yoga after a while but the influences of Natural Gymnastics are the ground movements that are very similar to Jiu-Jitsu techniques of dynamic stretching and flexibility, and breathing techniques”. Explains Prof. Romano

The “Ginastica Natural”, named in Portuguese, develops several natural qualities as physical strength and flexibility, balance, power and improves performance by increasing peoples knowledge of the function of their body. With an constant and various combinations of movements, it is the ideal method for fighters because it was designed along with Romano’s experience in Jiu-Jitsu.

“I was a student of Rolls Gracie in 1976 and in 1977. Started college already thinking about a method of preparation for physical fights. First, applied in my training and then in athletes.” Says Prof. Alvaro

Prof. Alvaro Romano creating and studying movements.

Prof. Alvaro lives in San Diego, California where he works with many physiotherapists and has many certificates in the method of ”Natural Gymnastics”. This method can help you to prevent injuries, and has been tested in several athletes and their training.

“Ginastica Natural” Seminar in Sweden

Prof. Alvaro Romano’s son, Raphael Romano, followed his steps. Graduated in Physical Education and a Brazilian Jiu-Jitsu Black Belt, now he is the Director of education of The “Ginastica Natural” method. He coaches MMA, Jiu-Jitsu and Surf athletes including Vitor Belfort, Rodrigo Minotauro, Xande Ribeiro, Fabricio Camoes, Leticia Ribeiro, Penny Thomas, Fernando Margarida, Neco Padaratz, Fred Pattachia among others.

To learn more about “Ginastica Natural” watch the videos below:

Raphael Romano training UFC fighters:

This Friday, May 23th, Gracie Magazine Associated (GMA) Toronto BJJ in Canada will be hosting a special “Ginastica Natural” and rolling class to help people in need from the Balkan Floods that devastated homes in Bosnia and Serbia last week.

According to Bosnian President Bakir Izetbegovic and neighbor from Serbia, Prime Minister Aleksandar Vucic, the flood damage to both countries will cost billions. Both countries already have opened negotiations with the European Union to support reconstruction efforts. The biggest issue now is the people who lost their homes with this tragedy. Bosnia and Serbia have one of the weakest economies in Europe and a high unemployment rate; therefore almost no one has property insurance, meaning many residents lost practically everything.

The special class for humanity will happen from 6pm-8pm, May 23th at 813 Bloor St West in Toronto, Canada.

If you would like to attend to this special class or make a donation, please contact Toronto BJJ at www.torontobjj.com, phone number: 416-744-6868 or email: info@torontobjj.com

Fabricio “Morango”, Junior “Cigano”, Rogerio “Minotouro” and Prof. Alvaro Romano

By Prof. Alvaro Romano

If you feel tired of your intensive training routine and your body needs a little rest, working out in the water can be a great option to recover and prevent injuries.

For many years since the 80s when I stared to train athletes from various sports, I have been using water training as an option, but in the 90s I had the opportunity to meet up and then work with the Physiotherapist Nilton Petrone, a reference in the area of physiotherapy in Brazil and many other countries, who developed a method of rehabilitation and prevention of injuries that is used and recognized by various areas of the human wellness movement. I was invited by Nilton to teach classes and physiotherapy courses applied in physical education at the University that he was directing at the time; and for several years followed and participated with him in their clinical work with many athletes from MMA, Jiu Jitsu, Soccer and other sports.

Prof. Alvaro with professional surfer Neco Padaratz

Along with the Physiotherapist I introduced the Natural Gymnastics to the rehabilitation of several athletes with the most varied types of injuries resulting from sports. With this opportunity I could observe the importance of working in the water to the recovery of these athletes, so I incorporated and adapted the water training for the physical preparation of athletes and fighters of different modalities.

The preparation of a fighter is totally different from an American football, soccer, or tennis player. However, knowledge and experience within the martial arts is very important to make this adaptation of training.

The specific training of a fighter is already stressful enough and this training option can complement and develop various physical qualities. In the water, we can use devices that can increase the intensity of the exercises through resistance, what works better because there are no impacts on the joints.

Ideally, you should pick out an outfit that will offer resistance to your legs and arms.  For part of the training you may be using a palmar or surf gloves. You can also use something like a device that you can ” put in your hand ” like boxing gloves to increase resistance in the water.

Prof. Alvaro Romano training Vitor Belfort

Let’s set up a basic water training that can be used once a week if you want to change a little bit your workout routine to recover.

Recovery exercises:

1 – Walking with water at chest level, going forward, sideways, and finally flexing the knee at your chest. Then after, extending the legs forward, one leg at the time, and also stretching the back of your legs. Do these movements for approximately 10 minutes.

2 – Swimming Front Strokes for 250m

3 – With the surf glove, try to swim for 25m (or as far as you can) with your head in the water, and then come back breathing slowly. Go like this, back and forth, for 250m.

4 – Swim as far as you can under water and then swim back, Front Strokes, slowly. Do this until you complete 200m.

5 – Using resistance devices on your hands and legs (if you do not have the equipment you can do without it) reproduce the movements and sequences of punches with water up to your neck. Complete sets of 50 repetitions, then reproduce the movements of “Knee ups” alternating on average 10 times on each side.

6 – Immediately plunge and try to stay emerged under water holding your breath for as long as you can, coming back up when you feel you can’t hold it any longer. (Make sure you do this under supervision; it can be dangerous trying this alone).

7 – Repeat everything again for 3-4 rounds of 3-5 minutes total with a break of about 30 seconds to a minute between the sets.

This water training has been tested in several athletes, and I use in my daily workouts. It’s important to understand that exhausting workout routines and competition training can often overwhelm your body and change an outcome.

Remember that rest is also training.

Prof. Alvaro teaching Abs exercise

Rickson Gracie

Usually people breathe only puffing their chest and using only the upper part of the lungs. Doing this, you are leading the air only to the apex of the lungs without exercising the diaphragm. Therefore, the lower part of the lungs reduces the amplitude of respiratory movements and consequently diminishes our vital capacity that it is the average global capacity of a person to inhale and exhale.

In diaphragmatic breathing, or commonly known as belly breathing, when you inspire, the abdomen tracks the movement of the air inlet dilating gently; and when you expire, it contracts so slow and gently while the air outlet. Ideally, you should try to make this work using only the nose and breathing calmly. Move only your abdomen. Chest stays still.

You can use this technique to start and end your workouts and before the competitions. It is also a form of meditation because from the moment that we are always thinking about something, when you focus on your breathing, you will stop thinking about your problems. Try to observe that when the breath is calmed the mind also becomes calm, reducing anxiety, and giving you a sense of well being and relaxation.

This interestingly shows the effectiveness of this breathing technique, but only with continued practice you may notice changes in your daily lives and also in your performance on the mat by improving your physical conditioning, combating anxiety before competition and speeding up recovery both during and after training or competition. This technique will help you physically and mentally, being an important factor in health and quality of life.

By Prof. Alvaro Romano

Prof. Alvaro Romano with his son Raphael

Ginastica Natural (‘Natural Gymnastics’) was developed 25 years ago by world-class fitness Professor Alvaro Romano. Living in Rio de Janeiro at the time, Alvaro created Ginastica Natural precisely for the lifestyle he led — outdoors living, jiu jitsu and surfing. For him, all physical activity was outdoors, so he thought of something as a teacher of physical education that could be similar to this lifestyle.

“I began practicing Hatha Yoga after a while but the influences of Ginastica Natural are the ground movements that are very similar to Jiu-Jitsu techniques of dynamic stretching and flexibility, and breathing techniques,” Explains Prof. Romano.

Ginastica Natural develops several natural qualities, such as physical strength and flexibility, balance and power, and improves performance by increasing people’s knowledge of the functioning of their body. With a constant and various combinations of movements, it is the ideal method for fighters because it was designed along with Romano’s experience in Jiu-Jitsu.

“I was a student of Rolls Gracie in 1976 and in 1977. Started college already thinking about a method of preparation for physical fights. First, applied in my training and then in athletes,” says Prof. Romano.

Prof. Alvaro Romano creating and studying movements.

Prof. Romano lives in San Diego, California, where he works with many physiotherapists and has many certificates in the method of Ginastica Natural. This method can help you to prevent injuries, and has been tested in several athletes and their training.

“Ginastica Natural” Seminar in Sweden

Prof. Alvaro Romano’s son, Raphael Romano, followed in his footsteps. Graduated in Physical Education and a Brazilian Jiu-Jitsu Black Belt, now he is the Director of education of the Ginastica Natural method. He coaches MMA, Jiu-Jitsu and surfing athletes, including Vitor Belfort, Rodrigo Minotauro, Xande Ribeiro, Fabricio Camoes, Leticia Ribeiro, Penny Thomas, Fernando Margarida, Neco Padaratz and Fred Pattachia.

To learn more about Ginastica Natural, check out our other articles on the subject and watch the videos below.

No próximo sábado, 14 de setembro, a academia GB Praia, na Barra da Tijuca, no Rio, vai receber um seminário de Ginástica Natural. O faixa-preta de Jiu-Jitsu Raphael Romano vai ensinar diversos segredos da preparação dos grandes astros, a partir das 11h.

O seminário prevê diversas combinações de movimentos do Jiu-Jitsu com exercícios de força feitos a partir do peso do nosso próprio corpo – um ótimo modo de malhar sozinho, em parques, em hotéis etc. Além disso, serão ensinadas técnicas de alongamento, de flexibilidade de forma dinâmica e técnicas de respiração, muitas delas amplamente utilizadas por lutadores de Jiu-Jitsu e do UFC.

Serviço:

Seminário de Ginástica Natural
Gracie Barra Praia – Rua Eugenio Lyra Neto, 08 – Barra da Tijuca, RJ
14 de setembro de 2013, 11h
Valores: 40 reais (antecipado); 50 reais no dia 14

O telefone da academia para mais informações é: 21 8898-8829 ou mande

This Saturday, July 13, the San Francisco area will have the opportunity to learn Ginastica Natural directly from Master Alvaro Romano, a Jiu-Jitsu black belt. Helpful for training Jiu-Jitsu, these workout movements will improve your flexibility, coordination and strength while improving your health.

The kids will have their time from 10:15 – 11 a.m. and the adults will be from 11 a.m. to 2 p.m.

The address of the location is 6730 Lone Tree Way Suite 8, Brentwood, CA, 94513. For more information contact jiujitsu@rbbjj.com

To reserve your spot please click here.

Aprenda de vez a alongar de forma correta antes do treino de Jiu-Jitsu, com a Ginástica Natural e com Alvinho Romano e Xande. Foto: Meredith Carlson/GRACIEMAG

Você é um praticante apaixonado mas anda tendo muitas dúvidas no Jiu-Jitsu? Normal, pois cada posição aprendida abre um caminho com mil bifurcações e possibilidades.

Mas o mapa do tesouro pode estar mais perto que você imagina. Na banca da esquina, por exemplo, com seu jornaleiro.

Este mês, por exemplo, a GRACIEMAG #190 traz dezenas de ensinamentos para melhorar não apenas seu Jiu-Jitsu, mas sua vida e de sua família. Na capa, a “Missão armlock”, um manual completíssimo para você refinar a finalização mais clássica do Jiu-Jitsu.

Mas a revista traz muito mais que isso. Listamos, então, 5 lições que a revista de dezembro traz para você.

1. Como ser um lutador vencedor

Keenan Cornelius treina demais, e por isso foi a revelação do ano no esporte. E ele não é de conversa fiada. No BATE-PRONTO, entrega seus métodos e macetes. “O único macete para vencer no Jiu-Jitsu é impor suas vontades na hora da luta, e atacar sem medo”, resume o atleta de Lloyd Irvin.

2. Aprenda a domar a pressão e a ansiedade no Jiu-Jitsu

Faixa-marrom e especialista em fisiologia do exercício na Universidade de Londrina, Marcelo Bigliassi nos ensina que a mente pode domar o nervosismo excessivo. O segredo para o autocontrole chama-se ativação pré-competitiva. Na revista, Bigliassi lista cinco dicas para você domar a ansiedade, algo quase inevitável em campeonatos, mas que pode sim ser administrado. Aprenda como em GRACIEMAG.

3. Como você arrocha a mão-de-vaca no Jiu-Jitsu?

No PLANO DE AULA, professor Otávio Sousa ensina detalhes e variações para você pegar o oponente pelo pulso – uma das finalizações mais estranhas e temidas do Jiu-Jitsu. “Na troca de pegadas, repare, às vezes o seu adversário cata a lapela e deixa a mão frouxa. Basta então catar e agir com muita explosão”, diz certo trecho do artigo.

4. Seja um praticante forte, porém flexível

O poder da Ginástica Natural está na manutenção e recuperação do seu corpo, após os treinos de Jiu-Jitsu. Álvaro Romano e Xande Ribeiro demonstram uma série com 17 alongamentos exclusivos, cuja prática regular previne lesões nas costas e ainda oferece flexibilidade, força corporal e respiratória, entre outras vantagens.

5. Observe os mais graduados treinando!

Na seção PÁGINA BRANCA, professor Roberto Traven ensina você a ter uma guarda indomável. Um dos macetes? Acompanhar o treino dos mais experientes e tentar sempre ao menos tirar uma lição deles. Observe e pergunte a quem sabe.

Quer ver mais? Corra até sua banca favorita e peça ao jornaleiro seu exemplar!

Para assinar a revista mais completa de Jiu-Jitsu do planeta, clique aqui.