"Comet of Tainan" Put Lolerk was the most outstanding boxer in modern times. He was once invincible in Taiwan. According to his coach, he has followed a set of fixed practice procedures since his debut, and even became famous all over the country. Actively preparing for the competition generally starts about 20 days before the competition and ends the day before the competition.
(1) Practice running from 5: 00 to 6: 00 in the morning, and run at medium speed and long distance.
(2) After running about 10 km, choose a suitable place to practice leg skills and push the trunk of lime to increase leg strength.
(3) Go back to the boxing gym and practice kicking with the coach, subject to flexibility and agility. The coach gave a leg sweep, and Put Lolerk stepped back and hit back with his furry legs or knees.
(4) After that, do gymnastics exercises to make the body strong and resistant to beating, with emphasis on the neck muscles and abdominal muscles. Free activities after breakfast, and concentrated training with other boxers in the gym at 3 pm.
Warm up properly before practice, especially the muscles of the neck, shoulders, arms and calves.
(5) First, carry out three rounds of air strikes, practice high and low kicks in turn, or carry out knee strikes and serial cooperation in turn. Then take a rest, do a whole body * * *, continue to practice five rounds of live targets, and kick your knees with all your strength. Everything is close to actual combat. * * * Every time you have a rest, the effect is very good, which can accelerate blood circulation and eliminate fatigue. Then practice sandbag for two rounds, mainly practicing flying kick, and kicking the left leg or right leg to the sandbag repeatedly. Two more rounds of air strikes, and then * * *. Relax your muscles before taking a bath.
The actual daily practice time is *** 12 rounds, which is the usual practice procedure.
Change the practice order on Monday, Wednesday and Friday, and change the target practice to five rounds of sparring. In sparring, Put Lolerk often chooses different types of opponents, such as boxers who are good at left, right, fast break or backward, to hone their adaptability. He paid special attention to practicing avoidance and defense techniques, developing extremely keen visual reflex nerves and observing the enemy's path.
Put Lolerk doesn't like skipping and wrestling, but he attaches great importance to dealing with opponents or coaches, so he belongs to a relatively "live" practice method, and each practice lasts for 20 minutes. In the civil war, he can predict the action of the opponent's knee attack by observing the dynamics of the enemy's shoulder, and cut in with a flexible posture, or leave the opponent's armpit and fight back with his knee. He is best at breaking through the enemy's muzzle and immediately fighting back with various tricks. His shoulder hit his arm to clear the way, which was very efficient.
Muay Thai master has a clear head and sharp eyes, and is the highest among the boxers. He has defeated powerful opponents many times, and he is also unscrupulous to heavyweights. This is closely related to its emphasis on tactics.
Wei Canglian, an "evergreen tree" in the same period, still ranks among the top boxing masters at the age of 30, only because he can be strict with himself in all aspects, which is related to long-term hard training. /kloc-started to make a living at the age of 0/4 and retired at the age of 34. He fought 224 battles and was defeated by his opponent only three times.
Wei Canglian's preparation procedure is roughly as follows:
Air strikes: 4 rounds; Sandbag: 4 rounds; Target practice: 4 rounds (Monday, Wednesday and Friday); Overtaking: 4 rounds.
In addition, jump rope for 20 to 30 minutes and do aerobics for 20 minutes before the end. Remind yourself before each battle and swear not to mess around with many friends. We only drink a little wine on happy occasions, which is more insulated from women's sex. His noble character is regarded as a model by boxers.
The reason why Thai boxing masters have won many international competitions is obviously related to their training methods besides their obvious advantages in experience and technology. The question worth studying is: Are the martial artists of other schools not sincere enough? Thai boxers practice strictly because of their professional relationship, but it cannot be ignored that Japanese boxers value the spirit of Bushido and practice hard and actively, while American boxers' physical and technical exercises are highly scientific.
The author believes that the key is quality and quantity, and it is futile to have large quantity but insufficient quality. The unique feature of Muay Thai training method is that it is devoted to cultivating actual combat instinct, so everything is promoted around the theme of "war". On the other hand, most of the training of other martial artists is more than fitness and less than fighting. Therefore, although the practice is heavy or difficult, it may not really improve the actual combat ability of the trainer, but the effect is not as good as that of Muay Thai.
Guling, the most famous coach in modern Thailand, once pointed out: "As an excellent boxer, you must always cooperate with your movements, often practice your skills and insist on long-distance running. The most important thing is the invincible spirit of fighting spirit, overwhelming opponents and going forward bravely. If there is no 100% fighting spirit, it will be difficult to achieve great things. " ...& gt& gt
Question 2: How to practice Muay Thai at home? First, don't practice at home. Without foundation, there is no effect.
Secondly, Muay Thai is not recommended. The real Muay Thai player Wangwang will lose his life because of hard training, while the regular Muay Thai gymnasiums in China are basically concentrated in first-tier and second-tier cities, which is not very standardized.
Many things can really be self-defense, but you should consider whether you have so much time and energy to practice.
In addition, the so-called captive and Israeli army fighting are both military training courses. Are they suitable for ordinary people and can they be trained effectively?
In recent years, wing chun has been widely publicized in domestic films, but this traditional martial art is either practiced from childhood or has a certain foundation.
In addition, Sanda is kick wrestling, Judo is more wrestling skills, Aikido is more skilled, Jeet Kune Do pays attention to instantaneous outbreak, karate is more boxing, and Brazilian Jiu Jitsu is mostly ground fighting. Muay Thai uses knees and elbows, and Taekwondo has more legs. See for yourself what is appropriate.
If you really want to learn, you'd better sign up for class. You can't just look around and practice. Height minus 1 10 is the standard weight, so it is impossible to give up soon. If you practice with this idea, you will be beaten. I recommend Sanda if it is practical, boys.
Generally speaking, in a one-month holiday training class, physical training is arranged for pulling ligaments in the first ten days, learning various basic action combinations and reaction abilities in the middle ten to fifteen days, and low-intensity actual combat (wearing protective gear, now it seems really low-intensity) is arranged in the last five days.
The basic moves take a month, but it takes a lot of practical training to use them flexibly. If you practice every day, you can basically do it in one year, but I'm afraid most people can't, so it takes two to three years, but compared with other martial arts, Sanda is already a crash.
Personally, I think Sanda is practical and easy to use, but it needs a lot of actual combat training. Any martial arts is so fast compared with other martial arts.
If you want to read books and watch videos, you can study. If you have, you can also take training courses. I've never heard of one seen by a martial arts expert. If you don't listen to the first sentence, then the following is nonsense. I never thought that if I watched too many videos, I would become a master if I practiced casually. Everything needs a lot of practical training.
General university gymnasiums and gymnasiums have relevant training courses, so you can go and have a look.
If it weren't for your people, they basically didn't know these problems.
In addition, if it is a holiday class, there is almost no difference. If you plan to attend daily classes, go to the gym. Want the specific address, no one knows. It is recommended to use Baidu map to see if there is a gym or university gymnasium near you.
If it is a boy, I recommend Sanda itself is very practical and easy to use. The basic thing can be used in a month because of its simple moves, and then it will be used in actual combat. To put it bluntly, Sanda is to teach you how to fight correctly and give play to your own strength. In addition, it can exercise people more.
If you want to practice Sanda, go to the training class
But basically, some Sanda training in society is one month, but it is far from enough.
Learning martial arts is the most taboo. You'd better practice your physical fitness first.
Even so, if you want to learn, sign up for a Sanda training class. Basic Sanda is a holiday training class.
For Sanda, one courage, two strength and three skills.
Courage first, you can fight with the idea of actual combat first, but not if you are afraid of fighting.
Then there is the power of boxing legs. Remember to pull the ligament apart. Running 800 meters every day and doing 50 push-ups are basic, but you should do what you can, don't rush to achieve success, and increase the amount slowly, otherwise your body will not be able to bear it. When the body feels sore, it begins to have an effect. The key is persistence! ! ! That's the real point.
Finally, the movement, the coach will talk about.
If you learn by yourself, the effect will not be great, but apart from the training of Sanda training class, it depends on your persistence! ! It takes some time to really play. There are too many crash courses now, and many times you have to practice by yourself in addition to training courses.
If you have money, you can order two dumbbells online. You didn't buy it online, but at a sports equipment store.
I started practicing in the third grade. At first, I attended a holiday training class. After I enter the university, I can go to the gym to attend weekend classes. Any martial arts needs a lot of time to hone, and it can't be completed overnight. If you really practice, you will understand.
It's a gimmick to say self-defense or exemption. If any martial arts has no obvious effect in a few years, such a problem will always be very ... >>
Question 3: How to practice Muay Thai?
run quickly
The first procedure that must be carried out is running in the morning to enhance endurance and enrich leg muscles, which is very beneficial for boxers to attack and retreat in the ring. Whether a boxer can stand firm under the constant oppression of the enemy, "ma bu" or "ma bu" or "ma bu" plays an extremely important role. Muay Thai teachers all agree that running is the basis of practicing boxing and must be strictly observed.
After running in the morning, you need to have enough time to rest during the day and continue practicing at dusk, usually at 4 pm.
The practice procedures of famous Wushu schools are different, but the goal is the same. Some gymnasiums start with skipping rope, and some start with shadowing. Thai means to hit the wind, then hit the sandbag, and then hit it. The most common thing is to start with shadows.
Shading method
Shadow play is a kind of warm-up exercise practiced by boxers, which can awaken the muscles and nerves of limbs. In order to adapt to intense training, boxers can practice the coordination of their own skills, the balance of advance and retreat, and the important inertia of defense when attacking the air. This is the training of will.
For example, in practicing boxing, we must pay attention to the consistency of fists, the correct movements and strength of feet, and use various footwork, such as leaping forward and retreating left and right. Boxing and footwork must be coordinated in order to applaud. To practice elbow moves, you should assume the enemy exists, observe its dynamics, move your feet accordingly, swing your elbow at the right time, the tactics can be long or short, or suddenly change the attack angle, and you can use the situation to protect your knees against the enemy and play freely.
If you practice empty legs, the key point is not to be fierce, but to control your body balance, so that your legs are flexible and your defense is tight and firm, and it is not easy to be countered by the enemy.
So is the knee. If you move Ma Chong's knee, you must keep the same knee step, so that the knee movement can be smooth and lively. To practice infighting knee strokes, you must hold your arms like an enemy and pull down to meet the trend of knee strokes.
There are also ways to squat and shadow. When practicing, the body squats and the feet slip, similar to skipping rope. According to the law of 1-2-3, fists fight in the same rhythm. Regular practice of this method can enhance the endurance of the footwall.
Play with sandbags
Playing sandbags is one of the basic practice methods of Muay Thai, which can strengthen the strength and hardness of fists and make the strokes of elbows, legs and knees more powerful.
The point of practicing sandbags is not to be reckless. You should move around the sandbags regularly, hone your footwork, and choose different positions, angles and distances to launch attacks.
Boxing must have goals and organization, such as left hand first, then left fist, according to the rhythm of 1-2-3; The same is true of the right fist, which must be flexible and accurate. After the fist is proficient, the strength will increase.
It is advisable to elbow with forearm first, and the distance should be close to the last step to see the effect.
The same is true for knee impact exercises. You must get close to the sandbag, grab its upper part tightly with both hands, pull hard, bend over and twist your waist, raise your knees and hit it with all your strength. After proficiency, you can prance left and right, and at the same time, your knees hit the sandbags in a chain, aiming at high density and fierce strength. Practicing this method can also strengthen your physical strength.
Pay attention to the correct contact position when kicking sandbags. The wrong leg swing time will lead to ankle injury, so kick with hairy shin. Because kicking people with toes is not only weak, but also easy to get hurt. When sending the leg, the center of gravity stands on tiptoe, so that the whole body weight is concentrated on the moving leg, and the action is natural and powerful.
Before and after kicking, you must be vigilant and firm to prevent the other side from fighting back.
There are four main points in sandbag comprehensive exercise: correct positioning, concentrated shear force, consistency and proper breathing.
Practicing sparring can enhance the patience, speed and fighting spirit of boxers. A boxer without sparring partners tried to take advantage of the enemy in Gladiator, and he was overwhelmed.
In sparring, Muay Thai fighters generally only use gloves to fight with all their strength, and leg and knee tricks are dangerous and not suitable for sparring.
Muay Thai has not been refined and sublimated for hundreds of years and has unique experience in training. For example, the time for each game is three minutes, the time for preparing for the practice round is four and a half minutes, and the rest time is no more than one minute. If the game lasts two minutes, it will take three minutes to practice. This high-pressure training method can undoubtedly make boxers have enough physical strength and endurance to meet the needs of the competition when they contact in the ring.
The weight of sparring should never be too heavy If you expect to play ten rounds, you should play four rounds at a time. Generally, three rounds and five rounds are enough. As for less than four rounds, two rounds of practice shall prevail.
Another important point is 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.
Goal guidance is the most advanced training method. The coach or professional target teacher holds a rectangular leather target more than a foot long, which looks like a pillow, as a moving target and leads the students to attack. The coach can guide boxers to every ... >>
Question 4: How does Muay Thai usually train? 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, which Muay Thai teacher called "shadow strike". 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 the training of "intention", 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. 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. Don't discipline yourself by following the rules at all.
Question 5: How is Muay Thai practiced? What are the basic essentials of Muay Thai? Hello, I can briefly talk about the training method. From the beginning, you need physical training, kicking trees tied with straw ropes, punching sandbags, punching sandbags, and hitting trunks tied with straw ropes. Training is hard.
Question 6: If you learn Muay Thai, how can you practice your physical fitness? Muay Thai physical training includes strength, speed, endurance, coordination, flexibility, agility and other sports qualities.
Please see the training plan of Muay Thai Bo Qiu for your reference.
Go to Bo Qiu every morning.
Start running at 6: 00 on time 12km. Long-distance running is the best way for Muay Thai athletes to exercise their physical fitness and develop their leg strength.
At 8: 00 a.m.10, fighting training officially began. After simple flexible bandage, skipping rope and jumping to warm up, we followed the coach to practice. First, each group will have a 3-minute moving target boxing training with an interval of 1 minute. After the moving target training, the two groups were trained with sandbags for 10 minutes. Moving target training can improve the accuracy of pace, posture and attack. It should be emphasized that. Bo Qiu's round of target kicking training lasted for 20 minutes, and only a short break of 2 minutes was due to drinking water. In intensive training, Bo Qiu kept a fast pace, and kicked to the target with a lightning-fast one-leg continuous sweep, which improved his balance and coordination, and also strengthened his waist and buttocks. During this period, Bo Qiu will also join some combined training of kicking and sweeping. In order to increase the strength and start-up speed of leg lifting, Bo Qiu used special props in leg lifting exercises, especially an elastic inner tube to assist in training. One end is tied to Bo Qiu's foot, and two people pull the other end to increase the resistance when Bo Qiu sweeps his legs. After the leg training, we will do 30-40 minutes of internal wrestling and wrestling training, and finally practice the actual reaction 1 hour. After lunch break in the afternoon, I will start running at 3: 30, and then do target shooting, sandbag, wall target, internal wrestling, actual combat and quality training as in the morning. I will finish training at around 7: 00, and then have dinner. The total training time per day exceeds 6 hours. Bo Qiu's strength training is mainly done by his own weight. He usually wears the thread between each group's attack and defense training and after punching sandbags. Including daily 150 pull-ups, 300 sit-ups and bamboo pole climbing training. In order to improve the head's anti-impact ability, Bo Qiu will also carry out neck weight-bearing and muscle-building training, biting 20 kilograms of heavy objects with his teeth and raising his head upwards, with 20 in each group, completing 3-5 groups.
Question 7: What are the ways to learn the basic skills of Muay Thai? First of all, suffering is inevitable, and so is injury. So when you start, you should start before work. If you basically know, you won't get hurt. If you used to lack exercise and stay in front of the computer for a long time, you will feel guilty. I've only been here for about 4 months, and all eight main parts of Muay Thai are injured except your foot. The injuries on your back and legs are probably irreversible. The boxing hardness of hitting the wall to do boxing face push-ups is about 200 punches and 40 boxing face push-ups every day. Later, the fist peak was bleeding and scabbing, especially the second joint of the index finger was seriously protruding, which was terrible. I can't give up hitting the wall and the air. I just practice my hardness by doing boxing sit-ups. One month later, it will be 300 punches and 60 punches, and two months later, it will be 500 punches and 80 punches. There are also 200 sit-ups [divided into 4 groups] and 500 leg/knee exercises. At the beginning, the skin of the fist peak will be worn out and bleed, and you can pad several layers of paper. But it's useless. Injury is absolutely inevitable. If you want to improve the hardness of your fist while keeping your hand beautiful, it is impossible. It still hurts to hit the wall now, because the wound has not completely healed, but boxing is basically painless. Later, I started to wrap my hand strap. I often don't take it off for days at first. Once, my arm suddenly hurt. The pain is hard to forget. This is a vague pain, and I can't help going to sleep to relieve it. It will take about a day or two. And knees, forward pedal. Don't do dozens at a time. I always like to test how many I can do at a time, always 30 or even 50 at a time. It's hard to stand up straight. Squatting down will hurt for a while. I was worried that I had a lumbar disc herniation. [A friend 17 years old in my Muay Thai group got the disease] It lasted about 1 week, but I was too focused at that time. Even if my waist is like this, I insist on it every day and only rest for 3 days, but I lie on my back 200 times and lie on my back 80 times a day. As a result, my knees were bruised. Later, I changed to practice on thick leather mats or air. I couldn't help hitting the wall again a few days ago, and it still hurts ... I accidentally hit the nail when washing my knee, and I made a deep cut of 10 cm in my thigh and calf. I was bandaged for several weeks ... when I was practicing my elbow, my elbow was completely broken and the wound was suppurated, so I had to stop for a while. I just resisted the blow. Sometimes it only hits a few fragile places, such as the shoulder. Now I'm black and blue, and it doesn't hurt much to punch. Although my method may be a bit eager for quick success, it is definitely necessary to practice fighting. It took me months to hit the simplest straight fist easily. It's not difficult to straighten my elbow. Picking my elbow is a bit embarrassing ... my own experience. If you want to learn, I suggest you don't be in such a hurry ... be prepared for injury unless. Even if your legs are split, you can just sweep your legs high, which is very dangerous. I think it's dangerous to attack my head with my legs. Muay Thai is more practical, but its movements may not be so beautiful. First of all, elbows and knees are very lethal. Many times, it is better than boxing. If you sweep your legs, your strength is definitely not as great as your knees. It's just that your knees don't sweep your legs as much. I didn't practice sweeping your legs. Because the stress capacity of the tibia is not good, the sandbag has not been hung up yet, so it can only be kicked empty. When you practice sweeping your legs, you must strengthen the hardness of your tibia. I recommend that you practice the front pedal first, which is much simpler and more lethal. Personally, I think it's more harmful than sweeping my legs ... If you have any questions, you can come to my Muay Thai group.
Question 8: How did Muay Thai practice its boxing speed? You don't need dumbbells for boxing speed, you just need to punch continuously with both hands, and each punch should be shrunk to the ear, and your feet should be raised quickly and continuously. Usually pay attention to relax muscles, pay attention to relax the whole body when punching, and train the explosive force of arms more.
Question 9: How to practice Muay Thai well? Skeletal resistance, purposeful strength training, but avoid weight gain caused by strength training, and then endurance ... In Thailand, it is usually 45-60 minutes to start running at 6 am, and skipping rope is used instead in rainy days. After drinking a cup of pure caffeine for breakfast, it was followed by shooting and sparring until noon ... The general Muay Thai gym didn't start practicing until 3 pm, and it also started from running, projection and confrontation. Strength training is usually carried out at night, starting at 8 o'clock, and the curfew is 10. Training six days a week ... many boxers practice rock climbing on their rest days ... or, usually, they just don't eat.