Muay Thai is an ancient martial art that was popularized back in the 15th century in Thailand. While Muay Thai matches in previous centuries were often brutal, today Muay Thai has become a controlled battle as it is led by referees who count points. Athletes must also wear protective gear so as not to harm each other. However, Muay Thai remains a fast and potentially dangerous sport. So, learning the necessary moves and techniques properly is very important for anyone who intends to apply them in a match.
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Part 1 of 3: Learning the Basic Muay Thai Stances and Positions
Step 1. Perfect your fighting stance
The fighting stance is very important to maintain the right balance while you are doing Muay Thai. A good stance can help protect yourself from being hit when you're making a strong punch at your opponent. Flexibility is important in fighting horses. So make sure you've warmed up properly before starting.
- Spread your feet hip or shoulder width apart with your knees slightly bent. Place your more agile/dominant foot slightly behind your body so you have more momentum when you kick with that foot.
- Tighten your abs a little (but not too tight). Don't over-tighten your abdominal muscles as this can hinder movement or breathing. You need to tighten it up a bit just in case your opponent hits the stomach.
- Place your dominant fist in a position to protect your face, but prepare to attack. Place your non-dominant fist slightly in front of your body at nose level.
- Bend your chin down toward your collarbone and don't change this position. This can help protect you from breaking your nose or bruising your eyes from being hit.
- Keep moving, and try to change the rhythm/rhythm of your movements periodically. The purpose of this move is to prevent your opponent from predicting your next move.
Step 2. Learn how to throw a punch properly
If you've never had boxing/fighting experience, you probably don't know how to hit properly. Good hitting form is vital because indiscriminate punches can actually cause you pain. A well-executed shot should move from the shoulder flowing into the fist when it hits the target.
- Loosen your fists and allow your hands and arms to relax slightly before you hit. Also try to keep your shoulders loose.
- When you are about to throw a punch, tighten your fists. Make sure you don't bend your thumb into the other finger as this could break it when you hit.
- Exhale vigorously as you throw punches and twist your body. This movement brings your entire upper body behind your fist.
- If you're hitting your opponent directly, rotate your fist so that your knuckles are horizontal to your opponent's body (the knuckles should be parallel to the floor). However, if you want to hook from the side, your knuckle can be positioned vertically.
- Don't overstretch your arms when you hit, and don't leave your body open so your opponent's counterattack can enter. Immediately retract your arm as soon as your hit hits the target to prepare for a parry or for the next attack.
Step 3. Practice the roundhouse kick
This kick is an important part of Muay Thai. Fist, knee, and foot are all used in battle. So you should work every relevant muscle group and practice your strokes extensively.
- Shift your weight onto your feet that stay on the floor. Step one foot at an angle of about 45 degrees as you prepare to initiate the kick, and use your dominant foot to perform the actual maneuver.
- Aim the kick at the target so you have more momentum in the kick.
- Position the shoulders to provide additional protection to the face. Of course you don't want your opponent to easily hit your head while you're trying to make a move.
Part 2 of 3: Developing Combat Techniques
Step 1. Learn how to spar with your opponent
Training with other people is a very different matter than when you develop your own fighting technique or train with a punching bag. While many college students may feel intimidated, it's important that you stay calm and relaxed. The best way to prepare for a sparring is to focus on the basic moves and don't forget to keep your body protected against attacks.
- The best times to hit your opponent are when he hits you, when he doesn't expect it (by changing the rhythm, for example), or when you're in a corner that is difficult for your opponent to parry.
- Use your non-dominant hand for a short, sharp jab. This is to prepare a powerful shot using your dominant hand. This action can also confuse and intimidate opponents.
- Don't focus on speed because fast strokes often don't come with power when compared to slower strokes. Use the correct form of movement and make the best possible strokes.
Step 2. Practice some Muay Thai techniques
Muay Thay has so many techniques that it will take you years to master them all. However, as a beginner you can practice a number of traditional techniques that you can develop and learn later.
- Kao Dode (Knee attack while jumping): jump with one leg, then use the knee of the other leg to attack the opponent with a direct knee strike.
- Kao Loi (Jump/flying knee strike): take a step forward, start jumping with one leg as if you wanted to use that knee or leg, then while you're still in the air switch to the knee of the other leg to launch an attack.
- Kao Tone (Straight knee strike): perform an attack with your knee pointed straight up, ideally you should be close to your opponent.
- Kao Noi (Small knee strike): when you're grappling and fighting an opponent in close quarters, use your knee to strike your opponent's upper thigh (but not the groin) to exhaust him. This move can also be used to block an opponent's kick or knee attack.
Step 3. Combine various moves to weaken the opponent's stamina
In real fights, you have to move quickly and combine different moves very quickly. You'll need to focus first on strength and form of movement, but as you progress, you'll become a more skilled fighter with faster response times. Assume that your opponent is a walnut protected by a hard shell. You'll need to break the outer shell (with punches to your opponent's arms and legs) before you can hit the nuts (in this metaphor this means you're hitting your opponent at close range and straight to the head or stomach).
- Dodging your opponent's punches and counterattacks is great at the start of a fight, but they can tire you out quickly.
- When you go into a match, you shouldn't move around too much. You have to focus your energy on deflecting direct attacks from your opponent, then look for gaps that open up in your opponent's stance.
- Keep moving forward as you spar with your opponent. This puts your opponent on the defensive so you'll have more momentum when you prepare to launch a direct attack.
Step 4. Consider practicing with a professional
Practicing alone is a good first step, and sparring with a friend or training partner is a great next step. However, if you want to be more serious about becoming a skilled Muay Thai activist, you should train with a trainer who has a broad martial arts background. A coach can help you to find your own weaknesses/weaknesses, and can lead you to a better level.
- Find Muay Thai coaches and colleges in your area by searching the internet or checking the phone book for your area.
- Keep in mind that it will take you a long time to become an expert in Muay Thai, just like any other skill you have to learn. Be patient, and if you have decided to hire a trainer, follow his advice on how to improve your stance, technique, and form of training.
Part 3 of 3: Warming Up Before Workout
Step 1. Stretch your muscles
Stretching is important before you engage in any physical activity. Martial arts requires flexible muscles and joints because it's very easy for you to strain or strain if you're not careful. Take at least 10 minutes to warm up each major muscle group you'll be working on that day before moving on to another warm-up routine.
- Try stretching by twisting your stomach. Lie on your stomach with your hips on the floor, and lift your torso by straightening your arms before twisting your body onto one shoulder (then the other) toward the floor.
- Stretch your hamstrings by placing one foot on the floor and the other on a table or other piece of furniture that is higher than the floor. Bend your knees and slowly lower your chest toward your knees before switching to the other side of your body.
- Another hamstring stretch is to place your feet shoulder width apart and bend your body toward the floor without bending your knees. Hold this stretch for about 10 seconds, then repeat the stretch 3 to 5 times to maximize your flexibility.
- Stretch the adductors (muscles that move limbs) by keeping one foot flat on the floor (with the toes facing forward) and bending the other leg (with the toes facing outward, away from your body). Lower your body and slowly stretch your groin muscles before switching to the other side of your body.
Step 2. Loosen the joints
Joints play a very important role in flexibility when you practice Muay Thai. You need to be able to move smoothly, which can be difficult if your joints are stiff or locked. By warming up your joints, you will become weak and flexible during your next practice and practice match.
- Warm up your knees by squatting, holding your kneecaps, and twisting your body in a circle. Try doing 20 to 30 rotations, changing the direction midway through the movement.
- Exercise your ankle by standing on the ball of one foot, lifting your heel and rotating your ankle 10 to 20 times. Do the same on the other leg.
- Loosen your hips by spreading your legs shoulder-width apart and your hands on your hips. Rotate your hips in one direction 10 times, then switch to the other side.
- Work your neck by moving your chin up and down, then to the left and right. Move slowly and do 10 to 20 reps in each direction.
Step 3. Do cardiovascular exercise
Muay Thai and other types of martial arts require fast and strong movements. One of the best ways to practice Muay Thai (including a pre-workout warm-up) is to do a good cardio workout. You can do various ways to increase your heart rate and breathing. So, try doing a few different exercise routines and find the one that works for you.
- One very good cardio exercise is jumping rope. Try doing two fast, intensive rounds of jumping rope for about 3 minutes for each loop (6 minutes in total).
- Run or sprint. You can run long distances (about 5 kilometers) to burn calories and get the most out of your workout, or do short sprints of 5 to 10 laps of 50 to 100 meters.
- Try swimming if possible. Swimming works all the major muscle groups and is an excellent cardio workout.
Step 4. Do shadow boxing
Shadow boxing is a type of warm-up that can help you practice the rhythm/rhythm of movement, which is required in actual matches. Try doing three rounds of shadow boxing for three minutes for each round (about 9 minutes in total), and if possible try doing them in front of a mirror so you can check your form. Make sure you have enough space on all sides so you don't get hurt or hurt others.
- Begin in a fighting stance, spreading your legs shoulder-width apart and balancing your weight on both feet. Stand on the balls of your feet and keep your knees aligned in the direction each foot is pointing.
- Always hold your dominant fist close to your face at jaw or cheekbone level, and place your other fist slightly forward in front of your body. Continue to bend your elbows slightly away from your body.
- Practice jumping from front to back and side to side. Throw punches using fists, elbows, and knees. Try to maintain balance and keep your weight on both feet.
Tips
- Do as many exercises and stretches as possible. Flexibility and muscle strength can help you become a strong and skilled fighter.
- Muay Thai is a very good martial art. If you train for this reason, make sure you also learn how to wrestle.
Warning
- Any attack directed at the neck or head can be potentially life-threatening. Be careful, and be aware of the dangers to yourself and your opponents.
- You should only use Muay Thai in self-defense, unless you are sparring with a trained college student. Self-defense skills should not be used to bully or intimidate.
- Elbow strikes are not allowed in many colleges and tournaments. Don't use this move in the ring unless you know for sure that it's allowed.
