Get up and run in the morning, and it is best to add sandbags to your legs, but not too heavy. The weight should be gradual, not too heavy at a time! It can enhance endurance and make the legs muscular. For the boxer's retirement in the ring, whether the boxer can be knocked down in the face of the opponent's constant attack also has a lot to do with the stake. 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. Generally, training will continue in the afternoon or around 4 pm. Afternoon training usually starts with skipping rope.

Step 2: Practice kicking.

Leg attack is not practicing fierce skills, but how to keep the balance of the body, let the legs move flexibly, and the defense should be tight and firm, so as not to be suddenly attacked by the opponent.

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.

Slide forward

When moving forward, don't use cross steps or jumping steps, but use sliding steps. At first, you may feel clumsy and slow, but as long as you keep practicing every day, you will improve your speed and become handy. As shown in the picture on the right (front view, side view and back view), follow carefully, immediately restore the posture and repeat this process. Don't move flat feet, but slide with the forefoot of your foot highly sensitive. Move like a rope walker. Bend your knees slightly and relax. The front foot is flat, but it must not be nailed to the ground. When moving quickly or suddenly, the front foot should be lifted about 4 cm lightly, and the movement is natural. Whether at rest or during exercise, the heel should be slightly raised. Generally, it is slightly higher than the front foot by 0.5 cm to 1 cm. When punching, the heel is raised and the center of gravity is quickly shifted to the other foot. The raised heel should be elastic, able to react quickly and easy to go out from all angles. Of course, when you punch, you should land on your heel. When you slide forward, your feet should be light and your body center of gravity should be between your feet. Unless the front and rear feet are separated in the process of advancement, the center of gravity of the body will move slightly to the sliding foot.

Step 4: Slide backwards.

When moving backwards or carefully backwards, it just moves in the opposite direction. The basic action of backward sliding is the same as that of forward sliding, but the direction is opposite, as shown in the left picture (front view, side view and back view). The rear foot slides or moves backward about half a step in a warning manner, as shown in the front view. The front foot slides backwards, and the distance between the two feet only increases instantly. Once the front foot is positioned, the alert type should be restored immediately to maintain a good balance.

Different from sliding forward, when the front foot slides backward, the center of gravity of the body should move slightly to the back foot or support foot. To continue to retreat, just repeat the above process. Learn to tread lightly and raise your heels.

The forward and backward sliding steps must be carried out with continuous broken steps to maintain the balance of the body. This posture can quickly move the body in any direction at any time, so it is the perfect posture for attack or defense.

Quick practice

In daily jogging, do a quick slide forward and then resume jogging. Another exercise can be done with your partner. When you jump forward quickly, please ask your partner to step back quickly. You can also start with the defensive type. When your partner tries to keep a certain distance from you, you can point a gentle side kick at him and then practice in another place.

Step by step practice

Side step is a kind of footwork that the body moves to the left and right without losing balance, and it is also a basic defensive footwork. In addition, in the absence of vigilance, Sidewalk is still looking for opportunities to fight back. Take a step to the right with the alert potential of your left hand, move your right foot nimbly, and gently move forward about 2.5 cm to the right. When the forefoot of the right foot gently lands, the left foot (that is, the foot behind you) can provide forward thrust. At the moment of landing, the shoulder swings to the right, the knee joint flexes slightly, and the body center of gravity moves to the front foot. When you quickly slide your left foot to regain your alert posture, your shoulders will automatically become horizontal.