1. Morning run
Getting up early in the morning to run can enhance endurance and make the legs muscular, which is extremely beneficial for boxers to attack and retreat in the ring. Whether a boxer can not be defeated in the face of the opponent's continuous attack is related to the pole of standing. Muay Thai boxers recognize running as the foundation of standing pile skills and must be strictly followed.
After running, there is a need for sufficient rest time during the day, generally until the afternoon, around 4 p.m. to start training, the afternoon training procedures, each famous martial arts museum has different. Some martial arts fighters start with jumping rope, while others start with technical air strikes, then sandbags, and then fights, most commonly with air strikes.
2. Air Strike
Air strikes, some Muay Thai fighters call "shadow punches". It is a warm-up exercise in the boxer's sport, so that the nerves and muscles of the whole body enter a state of excitement to adapt to the intense training behind. Air strike training is mainly to coordinate the cooperation of hands and hands, the balance of advance and retreat, and pay special attention to the habitual cultivation of rapid recovery after making moves in actual combat. Another purpose is the training of "intentions", that is, the training of imaginary opponents, imagining how to attack and defend the opponent. Therefore, Muay Thai refers to air strikes as shadows, which is deeply meaningful.
When practicing boxing in air, pay attention to the coherence of the two fist movements; the correct movement of footwork (footwork) and strength, and use as many footwork as possible, such as jumping forward, sharp retreat, or advancing around, and the fist and step must be coordinated.
When practicing elbow exercises in air strikes, the presence of imaginary enemy hands, the two sides have entered the inner circle (close) battle. Observe the dynamics of the opponent, or move the foot accordingly, or swing the elbow at the right time, the move can be long or short, or change the angle of attack, and you can take advantage of the situation to resist the enemy and play freely.
If it is to practice leg strikes, it is not about practicing fierce skills, but about how to maintain the balance of the body, so that the legs are flexible, and the defense is tight and strong, so as not to be attacked by the opponent.
When practicing knee strokes, pay attention to the smooth and lively knee movements, such as the upper step to the knee, you must keep the knee step consistent. When practicing the knee moves of close-fitting entanglement, imagine wrapping your arms around your opponent and dragging down to meet the upward momentum of the knee moves.
There is also the squat air strike method. When practicing air strikes, the body is squatting, and the feet are sliding back and forth, similar to jump rope. Press the 1-2-3 password and send both fists at the same rhythm. Practicing this method for a long time can enhance the endurance of the next plate.
When the famous Muay Thai master Naifo practices air strikes, it is fundamentally different from the slow and methodless air strikes of ordinary mediocre boxers. He is not only agile in his hands and feet, but also breathes out and helps in every move, and he is full of energy, which is no different from the actual battle. Naifo is good at kicking with his front foot, and his feet are connected in a row, and his flexibility is breathtaking like a hand. In the 80s, when the boxing champion Di Xilian practiced air strikes, the focus was on his famous stunts, and he rushed to the knees in a row. It can be seen that Muay Thai boxers practice boxing, which varies from person to person and plays freely. Discipline yourself without following the rules at all.
3. Play sandbags
Playing sandbags is one of the basic muay thai practice methods, which can strengthen the power and hardness of the fist, making the elbow, leg and knee strokes more threatening. The main points of practicing sandbags are not to be brutal, but to circle the sandbags, make regular movements, practice footwork on the one hand, and choose different positions, angles, and distances to launch attacks on the other.
Boxing moves must have a purpose and intention, generally a combination of punches, such as first left and then right, followed by a left fist, according to the rhythm of 1-2-3, the right fist is the same, must be flexible and accurate, after the boxing skill, the strength will naturally increase. When practicing elbow moves, it is advisable to strike with the forearm first, with the time of the step, and the distance must be accurately grasped to have an effect.
Knee exercises should also be close to the sandbag, grasp the upper end of the sandbag with both hands, pull hard, bend over and twist the waist, and raise the knee to hit with full force. After proficiency, you can jump left and right while hitting the sandbag with both knees. It is better to have high frequency and strong force. Practicing in this way can also increase physical strength.
When kicking sandbags, pay attention to the contact position to be accurate, if the time of waving the leg is not right, it can hurt the ankle. It must be noted that the sandbag can only be pumped with the instep and the foot pole (calf pole). Kicking people with the tip of your foot is not only powerless, but also easy to kick and injure. When the legs are launched, the center foot should pay attention to standing, and the front palm of the foot is raised on the ground and the heel is lifted, so that the weight and strength of the whole body can be concentrated on the moving leg, and the target will naturally have power. Before and after the leg recruitment, maintain a defensive posture and make it a habitual action to prevent the opponent from sniping back in actual combat. 4. Head-to-head practice, is the main activity of muay thai boxers actively training before the match, in Bangkok has been scheduled to be a boxer, no less than three times a week, usually every other day practice, closed on Sundays. Beginners should understand the sandbag structure in order to improve the effectiveness of the exercise. Sandbags are made of double-layer leather or similar leather materials, the inner core is filled with coarse sand, and the two layers of leather are filled with soft bristles or sponges, and are barrel-shaped. The size of the sandbag can be appropriately selected according to the practitioner's own weight, the purpose of the exercise and other specific conditions, the sandbag is suspended in the air for hitting exercises, the height of the sandbag placement can be adjusted according to the height of the practitioner, generally it is suspended at the height of the middle part of the sandbag.
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