In ancient times, the training methods of Thai boxing masters were particularly distinctive. Masters of all factions teach their disciples step by step. It doesn't matter how successful they are, but they try to succeed quickly, which is not only difficult to achieve, but also harmful. The following is a complete collection of Thai boxing training methods that I share with you. Welcome to read and browse.
First, the ancient Muay Thai training methods
In ancient times, the training methods of Thai boxing masters were particularly distinctive. Masters of all factions teach their disciples step by step. It doesn't matter how successful they are, but they try to succeed quickly, which is not only difficult to achieve, but also harmful. Generally speaking, the cultivation of physical quality and self-defense instinct is the most important thing for famous teachers to pass on their skills. If the master thinks that the disciples are poor in physique and skills because of their qualifications, they will be deprived of the opportunity to learn and practice. It can be seen that the master of Muay Thai has a deep concept of threshold and is very strict with his disciples' kung fu attainments.
Training methods can be divided into two categories: physical training and martial arts training. Physical exercise is the basic kung fu of practicing boxing, and the physical exercise means of ancient Thai boxing is purely daily work. There are four daily tasks that must be completed every day. (1) past; (2) carrying water; (3) rice; (4) chopping wood.
(1) Looking at the sun: What was the first item of ancient practice methods? Looking at the sun? . There are two theories about the importance of this technology. One is to watch the morning sun, and the other is to exercise your eyes and enhance your eyesight. The theory is that boxers are stimulated by sunlight without blinking or dizziness, and they can concentrate on dealing with the enemy when fighting. On the other hand, it is said that looking up at the sun is the wind of boxers. Anyone who practices martial arts must get up early to practice running, because the air is fresh in the morning, which is the most suitable time for exercise. In the past, boxing teachers ordered their disciples to practice running. Unlike now, there was no need for long-distance running.
It may be that the benefits of long-distance running have not been understood by predecessors. When a boxer runs, he must choose a rugged path in the field to strengthen the tendons and muscles in all parts of his legs, and he must lie on the grass and roll, so that his skin can rub against vegetation and gravel and contact with dew, which will make his skin strong and resist blows for a long time. At the same time, practitioners can get used to lying on the ground and take up the fight when they fall.
(2) Carrying water: There are many ways to carry water, among which bamboo boxes are the most common. Another traditional method is to use bamboo poles with long and thin joints to make bamboo slips, which are 1.5 ~ 3 meters long and run through the middle bamboo wall to form a cylindrical water container. Wushu practitioners carry water on foot by shouldering or wrapping their arms around their waists. Because of the long distance, practicing martial arts in this way can not only enhance the strength of the shoulders and backs, but also help the waist and ribs to resist enemy attacks and kicks when hitting.
(3) Swallowing rice: This training method can strengthen the wrist and the whole upper body muscles. The pestle is made of hardwood, weighs about 6 kg and is 1 ~ 1.5 m long. The head and tail are thick and the middle section is thin, which is called the neck, which is easy to hold by hand. Its fitness effect is the same as dumbbell or mallet. Cymbals, also known as spoons, are shaped like stone basins.
When you move, you must concentrate and hit the pestle in the center of the pile. When you are skilled, you can let go when you hit the pestle and hold it again when the pestle rebounds. If it is an activity of release and acceptance, it can form a rhythm, and both hands can take turns to practice, and the grip strength of hands will be enhanced for a long time.
You can also have two or three to four people practicing together at the same time, so the pestle must have a rhythm, one after another, one after another endlessly. If you miss the beat because you don't have enough hands, it's useless for piles to collide with each other.
(4) chopping wood: the ancients used wood to make a fire, and it was common to go into the mountains to get firewood. Long-handled axe is the main tool for logging. After cutting it, it will be shipped back to the residence. This kind of work is especially helpful for the development of the muscles of the palm, shoulders and back. Boxers often practice, and the effect is particularly good.
Disciples formally learn boxing, first learn to hold a fist to stand a stake, then learn all kinds of basic boxing, and then practice all kinds of martial arts, the most important of which are six: cloth work, lemon beating, powder testing, morning bath, kicking banana trees and dragging bridges.
(5) Bugong: one of the basic practice methods in ancient times, which aims to consolidate the boxing pile and keep a vigilant posture when advancing and retreating.
The method is to fold the bath cloth (commonly used by Thai men and women) into strips and put it around the neck. Cloth tail wrapped in fists, hands clenched fists. The left hand is held high in front of the eyebrows, about 24 ~ 36 cm, and the other hand is held on the chin side, and the elbow is suspended, and the distance is 12 ~ 16 cm. Type? , real and boxing pile. When moving forward, whether it is left or right, the style must be the same, that is, the left foot is in front, the right foot is in front, and the right fist is in front.
If this skill is practiced well, the boxer will naturally keep punching at the enemy and protect his body with his shoulders and arms. His fist won't fall because he is used to being dragged by a bath towel.
The practice of focusing on the fist is transferred with the movement of the body. The movements should be skillful, light and flexible, and the bath cloth should be pulled along the neck at the same time. So be careful not to scratch, let it become a habitual action and posture.
After practicing the bath towel, they changed two towels, each wrapped into a fist and looked like a round pillow. The tail of the cloth is pinched in their palms, and no fingers can be seen. So they practiced boxing and blocking with pillows.
In practice, we don't attack with all our strength, but take lightness as the method. Blocking fist parries with forearms and dodges with the body. After getting familiar with it, the way of boxing is changed to bare fingers, which is similar to boxing. When the same battle is fought, the strength is strengthened and the application of skills is increased. So be more cautious in defense. Long-term study, strict defense, a little carelessness, will inevitably cause harm.
(6) Lemon beating: Lemon beating is an exercise method specially designed to improve accuracy and sensitivity.
The method is to hang the lemon on the hanging bamboo pole and hit the lemon until it sinks, so as to increase the boxing skill.
(7) Kicking the banana tree: In the past, Muay Thai teachers practiced their legs, and the banana tree was an important tool, and kicking the banana tree was the main practice method.
The method is to take a banana trunk with a diameter of 1.5m and a diameter of 18 ~ 20cm, stand on the flat ground and kick it with your legs, but the banana tree can't be kicked down. Instead, you can use the power of leg strike to balance the trunk, so you must keep your legs kicking quickly and practice kicking high and low. After proficiency, use a two-meter-long stalk to do the same.
(8) Towing the bridge: Another way to practice legs is a wonderful way for boxers to strengthen the balance of standing on one leg. In Muay Thai, the leg strike is the main trick, and the leg foundation is unstable and not easy to use, so this method is practiced.
The way of action is that two people are opposite, one is holding the trainer with one leg, moving forward and backward quickly, or rotating and dragging. The other party must stand on one leg when being dragged, so as not to be dragged down. At the same time, we must adhere to the hand alert posture.
After practice, when the boxer stands on one foot, his posture is stable, his mind is flustered and he is taken advantage of.
The previous generation of boxers practiced walking and followed the compass in eight directions, which is called the eight-way footwork method.
The above is just a general introduction of ancient Muay Thai, from which we can know that although the masters of ancient Muay Thai are not very clear about sports science, they can make full use of natural resources as a practice tool and make brilliant achievements in martial arts practice. These training methods of ancient Muay Thai masters are still worthy of emulation and learning by modern Muay Thai masters and boxers.
Second, modern Muay Thai training methods
Most professional Muay Thai fighters come from remote provinces and regions in Thailand, or from remote rural areas far from the capital. At first, they only did some local competitions or performances during festivals or temple fairs. Some famous local boxers are expected to enter the Muay Thai training camp and become professional Muay Thai boxers. They are generally only 12 ~ 16 years old. Muay Thai training camp provides these future fighters with places to eat, live and practice. Training camp has been linked to the fate of boxers. In the training camp, every boxer spends most of his time and energy on training besides eating and sleeping. They train for six hours every day. In the morning, they do a 4-kilometer long-distance running, then three to five rounds of empty boxing exercises, then flexibility exercises, and finally long-distance running. In the afternoon training, in addition to morning exercises, I also practiced punching sandbags. At this time, they went all out, boxing, elbow, knee and leg crossed 10 round. Finally, a simulated fight, a pair of two without gloves? Hit your neck and knee? practice
1. Morning run
Getting up and running in the morning can enhance endurance and make legs muscular, which is very beneficial for boxers to attack and defend in the ring. Whether a boxer can not be defeated in the face of his opponent's constant attack is closely related to standing on the pile. Muay Thai masters all realize that running is the foundation of standing pile strength and must be strictly observed.
After running, you need to have enough rest time during the day. Training usually starts in the afternoon or around 4 pm. The afternoon training program is different among the famous martial arts schools. Some boxers in the martial arts school started with skipping rope, and some boxers started with a technical action air strike, then hit sandbags and then fight, the most common being air strike.
2. Air strikes
Air raid, what's the name of Muay Thai teacher? Shadow shooting? . It is a warm-up exercise in the boxer's movement, which makes the nerves and muscles of the whole body enter an excited state to adapt to the intense training behind. Air raid training is mainly about the coordination of skills and the balance of advance and retreat, with special emphasis on the habitual cultivation of rapid recovery and defense after attacking the air in actual combat. Another purpose is? Meaning? Training, that is, the training of imaginary enemy hands, imagining how to attack and defend opponents. Therefore, it is meaningful for Muay Thai to call air strikes shadow strikes.
When practicing boxing in the air, pay attention to the consistency of fists; The foot (footwork) and strength are correct. Use various footwork as far as possible, such as leaping, retreating, or winding in. Boxing and footwork must be coordinated.
When practicing elbow with empty fists, imagine the existence of enemy hands, and both sides have entered an internal (near) war. Observe each other's movements, or move your feet accordingly, or swing your elbows at the right time. Tactics can be long or short, or change the angle of attack, you can take advantage of the situation to reach the enemy and play freely.
If it's a leg training method, it's not a fierce technique, but how to keep the balance of the body, let the legs defend flexibly and avoid being suddenly attacked by opponents.
When practicing the knee stroke, pay attention to the smooth and lively knee stroke, and keep the knee step consistent with the previous step. Practice the knee trick of close-fitting wrestling, and imagine holding your opponent with your arms and pulling down to cater to the rising trend of knee trick.
There is also the squat air raid method. When practicing air attack, the body squats and the feet slide back and forth, similar to skipping rope. Press the password of 1-2-3, and the fist will be issued in the same rhythm. Long-term practice of this method can enhance the endurance of the footwall.
Put Lolerk, a famous Muay Thai master, is completely different from ordinary boxers in his slow and effortless air attack. He is not only agile, but also exhales and vocalizes every movement, just like actual combat. Put Lolerk is good at kicking with his forefoot and tying his feet with a chain. His flexibility is as amazing as his hands. /kloc-in the 1980s, boxing champion Dixielian focused on her famous stunts and serial punches. It can be seen that Muay Thai teachers practice boxing, which varies from person to person and is free to play. I don't obey the rules at all
Hit sandbags
Playing sandbags is one of the basic practice methods of Muay Thai, which can strengthen the strength and hardness of the fist and make the blows of elbows, legs and knees more threatening. Main points of sandbag practice; You shouldn't be reckless. You should move around the sandbags regularly, practice your footwork, and choose different positions, angles and distances to attack.
Boxing moves must have a purpose and intention, usually a combination of punches, such as first left and then right, then left fist. According to the rhythm of 1-2-3, so is the right fist. It must be flexible and accurate. After boxing is skillful, the strength will naturally increase.
When practicing elbow stroke, you should hit with your forearm first, and cooperate with the time and distance of the previous step, so it is effective to grasp the accuracy.
Knee movement practice should also be close to the sandbag, grab the upper end of the sandbag with both hands, pull hard, bend over and twist your waist, lift your knees and hit with all your strength. After proficiency, you can jump left and right and hit the sandbag with your knee at the same time. It is best to have high frequency and high intensity. This practice can also enhance physical strength.
Pay attention to the accurate contact position when kicking sandbags. If you swing your leg at the wrong time, you will hurt your ankle. It must be noted that only the instep and foot bar (calf bar) can be used to hit sandbags. Kicking people with toes is not only weak, but also easy to kick their feet. When you send your legs, you should pay attention to standing in the middle foot, and then lift the forefoot on the ground, so that the weight and strength of your whole body can be concentrated on the moving leg, and you will naturally have strength when you hit the target. Before and after the leg move, you should keep alert posture and make it a habitual action to prevent your opponent from fighting back in actual combat.
Beginners should understand the structure of sandbags in order to improve the practice effect. The sandbag is made of double-layer leather or similar leather materials, with the inner core filled with coarse sand, and soft bristles or sponges filled between the two layers of leather in a barrel shape. The size of the sandbag can be appropriately selected according to the weight of the practitioner and the specific conditions of the practice purpose, and the sandbag can be suspended in the air for hitting practice. The height of sandbags can be adjusted according to the height of practitioners, and it is generally more appropriate to hang them in the middle of punching sandbags.
Putting the sandbag against the wall or one person supporting another person to hit it can avoid the sandbag from being hit and swinging, and it is easy to understand and master the hitting action. It is best to practice under the guidance and help of a coach or a companion, so as to find problems in time, analyze actions and master correct actions as soon as possible.
When punching sandbags, you can practice single boxing in the same place, or you can carry out joint training of various boxing attack footwork while moving, such as sliding forward and sideslip. In training, you can also use the method of combining offensive and defensive actions. Such as fighting boxing, dodging fighting boxing and the combination of truth and falsehood, light and heavy boxing. If you can know your opponent before the game, you can practice targeted offensive boxing from actual combat and improve your technical and tactical level, so as to facilitate its application in actual combat.
When practicing punching sandbags, you should pay attention to the following points:
(1) Beginners should master all kinds of boxing moves before hitting sandbags. In the practice of punching sandbags, we should constantly improve our technical movements, otherwise it is easy to form wrong movements and difficult to correct them.
(2) Be sure to make full preparations for activities before practice, especially fingers, wrists, shoulders, elbow joints and waist to prevent injuries. Don't hit people with your bare hands. Be sure to wear a hand strap and special punching sandbag gloves or practice gloves, which can not only avoid contusion, but also increase the feeling of grip strength and exertion. When punching sandbags, you should be light before heavy, and it is best to do 2-3 groups of air strikes before practicing.
(3) At the moment of hitting the sandbag, the fist should be clenched and the wrist should be tense. Wrist joint slightly flexes, keeping the fist front and ulna in a straight line to prevent injury. This is particularly important. When practicing knees, elbows and legs, it is mainly to master technical movements and maintain body balance, not to practice. So don't push too hard to avoid injury.
(4) always keep the correct actual combat posture when hitting sandbags, and immediately close your hands after hitting them to do a good job of defense, thus forming good action habits.
⑤ When punching sandbags, you should concentrate, have the concept of actual combat and assume your opponent, so as to cultivate the awareness of actual combat. When practicing boxing, hit the sandbag with the front of the fist. Keep your eyes on the hitting part when you punch, so that you can punch quickly, accurately and powerfully. At this time, the sound of punching sandbags is crisp and short, and the sandbags vibrate vertically. Otherwise, the punching force is unreasonable. Don't push when punching in.
⑥ After sandbags are used for a period of time, it is easy to form depressions in the parts that are often hit. Pay attention to avoid touching the junction of depression and flat part when practicing, because this part is easy to slip and cause sprain.
⑦ Beginners should practice single strokes before hitting sandbags, and it is best to start with straight punches, because straight punches are easy to master. Then practice swing, hook, leg, knee and elbow. On the basis of mastering a single action skillfully, do exercises of various actions interspersed, combined and continuous hitting actions.
8 Beginners must pay attention to the correctness of the action when playing sandbags. When hitting, the action speed should be slow first and then fast, and the weight should be light first and then heavy. Moreover, we must use footwork to strike, and we should not only pay attention to the moves, but ignore the technical requirements of footwork and body coordination. Otherwise, it is difficult to give full play to it in actual combat and competition.
Pet-name ruby beginners in the process of practicing punching sandbags, we should constantly explore the vibration law of sandbags after being punched, and pay attention to the time, distance and angle of exertion when pushing, especially when swinging sandbags, otherwise fingers, wrists, elbows and joints will be easily injured.
Attending to have a purpose. Practice hitting the ball in a planned way. Before practice, arrange the number of hitting content groups, the time and requirements of each group, the frequency and light rhythm of pushing, and arrange according to your own technical characteristics and physical strength to improve the practice effect.
Muay Thai master? Whirlwind legs? Apidej Sit-hirun practiced sandbags, and his legs were like an avalanche, with a rumbling sound. His legs were as fast as lightning, sweeping towards the sandbag, and suddenly there was a loud noise. When Apidej Sit-hirun exercises leg-building, it is even faster, and its voice is firm, sharp and exciting. His elbow-knee angle is very clever and hard to prevent, and he really deserves his reputation.
fight
Boxing practice is the main training item before Muay Thai. In Bangkok, boxers have been lined up, no less than three times a week. Usually practice every other day and rest on Sunday.
Practicing sparring can enhance the patience, speed and fighting spirit of boxers. Boxers who lack sparring partners often want to take advantage of the enemy in the competition, but they are unable to do so.
In sparring, muay Thai fighters usually only use gloves to fight with their fists. Legs and knees are dangerous and not suitable for sparring.
After hundreds of years of continuous smelting and sublimation, Muay Thai is really unique in training. For example, three minutes per game, four minutes for preparation and practice, and no more than one minute for rest. If the game lasts two minutes, it will take three minutes to practice. This high-pressure training method undoubtedly makes boxers have enough physical strength and endurance to meet the needs of the competition in the ring.
The number of sparring sessions should not be too much. For example, if the competition is expected to be ten rounds, then only four rounds are needed for each practice. Generally, five rounds of training, three rounds of training is enough. As for competitions under four rounds, two rounds of practice is enough.
It should also be noted that exercise should be carried out every other day, so that the body can get a full rest and the brain health will not be damaged by excessive practice.
1982, a Thai boxing champion, before the war? Knees to the sky? The battle of Dixieland? Flying general? Martha, both sides are actively preparing for the war, and the training is unprecedented. Dixie practiced for 65 days, sparring with 102 rounds, paying special attention to target practice; Martha practiced for 45 days, fought 86 rounds, and strengthened wrestling practice to counter Dixielian's knee impact tactics.
5. Hand target training
What are the special exercises that Muay Thai teachers attach most importance to in recent years? Hand target? With what? Wrestling? Two projects.
Handtarget is an advanced training method. A coach or professional marksman holds a square or rectangular long target, which looks like a pillow, as a moving target to lead the boxer to attack. The coach can guide the boxer to attack all parts at will, and constantly respond with interference and counterattack, so that the latter can practice defense at the same time.
The special effect of hand target is that the boxer's knees, legs and other tricks are flexible and accurate, and with the urging and pressure of the coach, the attack mode and density are correspondingly improved, which is much better than attacking sandbags alone.
? Knees to the sky? Dixielian shocked the boxing world with her excellent knee skills. After hitting the target, he spent most of his time pestering the target teacher and concentrating on practicing his knees. His knees are strong and quick as lightning, and you are good at colliding with each other. Every blow is fatal enough.
wrestling
Wrestling practice, also known as cuddling, is based on long-term entanglement and throwing, which makes the pile step firm and the knee move flexibly, which is the most effective for honing patience.
The method is to choose opponents of similar size, hug each other at the top of the neck, and take turns to pull, press or push hard to meet the knee impact, while the passive side tries its best to resist, drive hard or throw sideways. Under the balance of the two forces, the two sides tend to turn close together, so they must constantly move or exercise to eliminate the traction and knee work of the other side. The fight was fierce, and both sides consumed a lot of physical strength. Regular practice can help boxers develop their knee skills, gain an advantage in infighting, and be good at defending and fighting back when dealing with enemy knee attacks.
In some famous boxing gymnasiums in Thailand, boxers practice before the competition and wrestle for 30 to 40 minutes. Its intensity is indescribable.
7. Propose
Boxers who take part in competitions often find partners or coaches to fight. In order to hone their skills, after the scheduled practice procedure is completed, boxers will fight with coaches or opponents with similar bodies, but not as seriously and fiercely as in the competition. Otherwise, it will cause an accident, and a little trauma before playing will be counterproductive.
The trick is that both sides should make their own moves against each other, instead of desperately dismantling each other's counterattacks and using tactics, so as to cultivate reflex nerve, sensitivity and practical skills.
Boxers can choose various moves to practice at will, such as practicing kicking, kicking by Party A, blocking by Party B, and then kicking back, so that Party A parries and the other side takes turns to practice. For another example, one side uses low kick or elbow bump, or practices inner knee bump, while the other side focuses on defense, which destroys the former's tendency to use knee. People who use retreat tactics can practice retreat, and so on. This kind of training can improve the boxer's posture and demeanor when fighting, and develop the rhythm and sense of rhythm of attack and defense.
8.skipping rope
The most common and simple training is skipping rope, which is a boxer's persistent practice. One is to strengthen the leg function, make the boxer move quickly, lose weight and enhance endurance.
A new boxer must jump rope three times and do warm-up exercises before practice every afternoon. Boxers who need to lose weight due to weight problems can skip rope for 30 to 60 minutes every day, and wear thick clothes when practicing, which is particularly effective.
Jumping rope is an activity that everyone was exposed to when he was a child. This is a very simple full-body exercise. From the equipment point of view: the structure is the simplest, it is extremely convenient to carry, and it can jump in a small place when moving. Covering a small area, there are not too many high requirements, so it is also essential as an auxiliary training for other projects. Skipping rope can improve visceral function, strengthen the body, and enhance the jumping ability and endurance of lower limbs. A rope seems simple, but it can help boxers improve their elasticity, speed, landing buffer, bounce durability and so on. When practicing skipping rope, you should do it in three-minute rounds with a one-minute break. In the process of jumping, you should change your movements, and the speed should change quickly and moderately. This is a requirement for boxers to practice skipping rope.
(1) Equipment (rope) and preparation
Lasheng with a diameter of 10 mm, or machine belts (with a diameter of 8 mm) and leather products are required. The length is based on the height from my navel to the ground, and I step straight with my feet.
Wear flat-bottomed soft-soled shoes and do warm-up activities before jumping, so that the ligaments and muscles of all joints can be unfolded, especially the ankle and wrist joints.
(2) Posture requirements
The head should be upright, the eyes should look straight ahead, the chin should naturally be close to the depression at the top of the sternum, the chest and shoulders should sink, the knees should be slightly bent, and the trunk should be bent forward and downward to maintain the physiological curvature of the neck and thoracic spine.
Hold the handle with both hands, palms forward, elbows close to both sides of the trunk, and inner hands close to 13 on the femur outside the thigh (the handle holding the rope mainly depends on the thumb and forefinger, supplemented by the other three fingers, and the two wrists swing the rope).
When skipping rope, use the forefoot to bounce to the ground, relax when landing, and naturally bend your knees with a little buffer.
(3) Methods and essentials of skipping rope
When skipping rope, other parts such as the head, trunk and arms should try to keep the basic posture except the movements of the feet. If there is a mistake in skipping rope, you should immediately resume jumping (the shorter the gap, the better) and swing the rope with both wrists at the same time.
(1) in-situ foot jump:
Action essentials: just like running in situ. Jump with one foot when bouncing, bounce with the other foot when landing, and exchange in turn. Every time you jump around the rope, the center of your body remains the same, always in the middle.
(2) One-legged second in-situ stride jump:
Action essentials: bounce on one foot twice and wrap the rope once each time. When the left foot bounces for the first time, the right foot stretches backward (only the knee can flex and stretch). On the second bounce, the right foot is extended forward and the toes are stretched straight. At this time, the rapid landing is replaced by a right foot bounce, and then jumps in turn.
(3) Before and after the exchange jump:
Action essentials: before taking off, the left foot is in front, the right foot is in the back, the distance between the feet is shoulder width, and the forefoot of both feet bounces at the same time. When jumping, the left and right feet constantly exchange back and forth, a round jump.
4 Lift your legs and jump 90 degrees.
Action essentials: one foot bounces on the ground, the other foot lifts the leg at 90 degrees with the trunk, and the calf at 90 degrees with the thigh. Toes droop and land tightly, and the originally bouncing feet are alternately raised.
⑤ Kick your hips and jump (similar to running with your legs lifted):
Action essentials: When one foot hits the ground, the other leg bends backwards, knocking the heel to the hip as much as possible, and then landing to let the other foot do the above actions and continuously bounce alternately.
⑥ Step style (e.g. the step of Muay Thai jumps back and forth):
Action essentials: jump forward, backward, left or right according to the basic steps of boxing, and shake the rope once for each jump.
⑦ Double flight or triple flight:
Action essentials: Double flying is to jump up once, shake the rope twice, triple flying is to jump up twice, shake the rope three times, and it is required to put your feet together, jump up with the forefoot of your feet at the same time, raise your arms and abdomen, straighten your legs, stretch your toes, accelerate your wrists, and make two or three rotations in an instant.
8 weight jump:
Just put on a sand vest, or put a sandbag on your waist, or use a sand bandage. As long as you can add a little weight and jump informally, this kind of jump will increase the difficulty and improve the effect.
Pet-name ruby variable speed jump (like variable speed running):
A round (three minutes) of fast jump in stages meets the needs of this round in boxing, so that the physiology and respiratory system can adapt to the requirements of this round. Skipping rope is about 600 times per round.
Requirements, a round of more than 400 times for passing, more than 550 times for good, 650 times for excellent.
Attention must be paid to when skipping rope:
Don't jump too high off the ground when skipping rope. It would be better if the rope could pass through the soles of your feet. There must be a buffer when landing. It is forbidden to follow the ground with your feet, otherwise it will shake your head and affect your health.
(2) After jumping, the muscles of each biped group are sore, so it is forbidden to wash with cold water, and hot water should be used for washing or massage to relax muscles and eliminate muscle fatigue.
(3) When jumping, be sure to inhale quickly with your nose and exhale slowly with your mouth. Before jumping rope quickly, take a deep breath, then speed up the jump and slowly spit out this breath, even if it is about to be spit out, it is really unbearable to hold your breath again. Slow down and inhale again, so constant exchange is to achieve the purpose of anaerobic training. Take a deep breath when you take a one-minute break.
9. Gymnastics
The last exercise is gymnastics, which must be performed before or after exercise. The main purpose is to strengthen the muscle function of all parts of the body and stretch the bones and muscles. After the training, we should slow down the gymnastics to relax the nerves of the body, calm the functions of all parts of the body and restore to the original state.
Gymnastics events include squat jumping, hip opening, running errands, neck shaking, palm pressing and other sports, among which abdominal muscles are the main sports, which are closely related to boxers' fighting ability.
Muay Thai Boxing Hall should exercise abdominal muscles 100-200 times a day to enhance the impact resistance of the abdomen.
Before the 1960s, boxers' training programs generally focused on air strikes, punching sandbags and sparring, and the auxiliary training rules were skipping rope and passing skills. Since 1980s, martial arts schools have greatly strengthened wrestling training, and rectangular leather targets have appeared. The training technique of guiding the target to help boxers pursue the focus has developed rapidly, which has comprehensively strengthened the toughness, combination technique and density of a new generation of boxers. So far, these two special exercises have become indispensable items in professional Muay Thai training.
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