How to start practicing Thai boxing: 6 universal exercises and trainer's tips

Thanks to Thai boxing, you can work out almost all muscle groups. Master of sports in Thai boxing and trainer of a network of fitness clubs

World Class

Mikhail Besan tells how and why to engage in Thai boxing.

These are the classic exercises from Thai boxing training. Your task is to make them at a fast pace and without stopping.

  1. Stand straight.

    The legs are the width of the pelvis.

  2. Sit down. Hands rest on the floor.
  3. Accept the lying support with support on outstretched arms.
  4. Bring the left leg to the right and simultaneously twist the body to the right.

    The right hand is near the chin and can perform protective actions against impact.

  5. Accept the lying emphasis.
  6. Jump up.
  7. Return to the starting position.
  8. Same thing the other way.

  9. Perform the exercise for 30 seconds.
  1. Lie on the floor. Feet on weight. The shoulder blades and head are torn off the floor. The loin is pressed to the floor.

    Hands in front of you and clenched into fists.

  2. Tear your lower back off the floor.
  3. Punch the "deuce": make one direct hit with each hand and simultaneously twist the body diagonally. Strike either along the legs, or slightly higher. When striking, it is advisable not to fully straighten the arm.

  4. Slowly return to the starting position.
  5. Perform the exercise for 30 seconds.
  1. Accept the lying down. Hands are shoulder width apart. Fingers are directed forward.

  2. Press out. Breastfeeding is advisable to touch the floor. Do not lift your pelvis.
  3. Return to the starting position.
  4. Simultaneously tear your right arm and left leg off the floor for a second.

    Try to make your raised arm and leg parallel to the floor.

  5. Return to the starting position.
  6. The same with the other leg and arm.
  7. Perform the exercise for 30 seconds.
  1. Accept the lying down.

    Bend your right leg and move forward and to the side. This is a lunge position.

  2. Change your legs by jumping. Now the left leg should be in the lunge.
  3. Perform the exercise for 30 seconds.

  1. Accept the fighting stance: the left leg is in front and the right leg is behind. Punch the "deuce": apply one direct blow with each hand, starting with the left.
  2. Twist the body slightly to the left and strike with the right foot (knee bent).
  3. Sit down. Hands rest on the floor.

  4. Accept the lying support with support on outstretched arms.
  5. Climb out of this position and change your stance: now the right foot is in front and the left foot is behind.
  6. Repeat all actions in the other direction.
  7. Perform the exercise for 30 seconds.

How to start practicing Thai boxing: 6 universal exercises and trainer's tips

Photo: Cyril Skom

How to start practicing Thai boxing: 6 universal exercises and trainer's tips

  1. Sit on the floor.

    Legs and body weight. Hands behind your head. The back is straight.

  2. With your left elbow, touch the right thigh.
  3. Return to the starting position.

  4. Same thing the other way.
  5. Perform the exercise for 30 seconds.
  6. It was one round. Rest for one or two minutes and do three more rounds, or as much as your physical form allows.

The sports master answers questions in Thai boxing and World Class fitness club trainer Mikhail Besan.

- Translated from Sanskrit Thai boxing - "free fight". This type of martial arts is dynamic. The athlete must be strong and perform punches quickly with his hands, elbows, legs and knees. Sometimes Thai boxing is called the “fight of eight-armed fighters”. Now Thai boxing is a trend not only in sports, but also in the fitness industry as a whole.

It transforms the body, pumps almost all the muscles, increases stamina and teaches to stand up for oneself. In the arsenal of the Thai boxer there are many tricks of self-defense. Thanks to Thai boxing, you can feel more confident. Well, if the day did not work out, it’s easy and pleasant to let off steam during training.

"If an athlete cannot control his emotions and doubts himself, he will not normally box.

"

How to start practicing Thai boxing: 6 universal exercises and trainer's tips

Photo: Kirill Skom

- At the beginning of the training you need to prepare the body for the load: warm it up, increase the pulse . You can run or jump through the rope. Then you can begin to warm up: start with the usual turns of the head, then proceed to exercises on the hands, arms, shoulders, legs, and so on. And only after the warm-up can be taken for the main part: the development of technology.

It’s enough for beginners to do it twice a week.

Gradually, you can increase the number of workouts to three or even more.

- Almost all. In Thai boxing, punches are often struck with a rotation of the legs and a turn. The calf muscles and quadriceps develop, it is they who generate such strokes. Hips are also important.

The stronger the boxer has them, the easier it will be for him to control the balance. The forearm is most tired in boxing, their development also needs to be given special attention.

The trained abdominal muscles will help combine strength into one powerful blow. The back is a kind of core of the whole body. Hands, like legs, strike and protect against the opponent’s counterattacks.

Triceps is needed for the speed of direct blows, biceps - for whip and stiffness of hooks and uppercuts. Well, shoulders, neck and chest are also worked out during training.

How to start practicing Thai boxing: 6 universal exercises and trainer's tips

Photo: Kirill Skom

- One must be prepared for battle not only physically, but also psychologically. If the athlete can not cope with emotions before the fight and doubts himself, he will not normally box and act wisely. If the fighter is well psychologically prepared, calm and confident in his abilities, he easily controls his mood and his movements.

Even in difficult combat situations - for example, when missing shots - he will be able to correctly assess the situation, take into account the capabilities of his opponent and solve tactical and technical problems.

The Challenger thanks the club World Class RedSide for their help in organizing and conducting the filming.

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