What should I do first to learn Muay Thai?

Muay Thai players are generally strong, well-proportioned and angular but not exaggerated. Six clear abdominal muscles are their symbol. Bo Qiu,1m74,68kg, is a typical "Muay Thai figure". The enviable figure comes from a lot of aerobic training and fighting practice. Strict attack and defense training, high-intensity physical confrontation and countless punching sandbags have strengthened every muscle of Muay Thai fighters, and replaced plastic physical training with functional training of fighting. Get up at 5: 30 every morning, do some training preparation and warm-up activities first, and start morning running training at 6 o'clock on time. Bo Qiu runs 15km in the morning, with a total time of about one hour and fifteen minutes. As a traditional training of Muay Thai, long-distance running is the best way for Muay Thai players to exercise their physical fitness and develop their leg strength. The fresh air and rugged mountain roads in the suburbs of Thailand have an ideal exercise effect. At the same time, long-distance running has no requirements for equipment, which is very popular among children in poor areas and has become a compulsory item for the introduction of Muay Thai. At 7: 20 in the morning, the long-distance running training is over, and then you have a proper sleep rest. At 8: 00 a.m.10, fighting training officially began. The focus of morning training is boxing and the integration of boxing with other attack techniques. The training lasts for 3 hours. Legs, knees and elbows are generally used as heavy weapons in different boxing attack modes in Muay Thai competition. However, K- 1 rules explicitly prohibit the use of knee combo and elbow, which greatly limits the development of Muay Thai technology. Faced with unfavorable rules, Bo Qiu, who is modest and studious, tries to make up for his weakness and learn from boxing experts. Constantly strengthening boxing and strengthening the integration of boxing and various techniques are the focus of his current training. Special boxing training projects mainly include boxing attack and defense training, footwork movements, shadow shooting training, hitting sandbags and boxing targets, and then actual combat training will be carried out to increase boxing attack and defense experience and grasp the attack angle and opportunity. The actual training time is one hour. In the morning 1 1: 35, various knee and leg exercises were started, mainly targeting and sandbagging, including 200 knee blows and 300 kicks. High-frequency mechanical repetitive training can make people have physical memory of aggressive actions. You know, there is no time to think about the essentials of action in a fierce fight. Only by making the attack the instinctive reaction in the first place can we keep the action correct and not deform in the confrontation. After training the above contents, Bo Qiu's morning class will be over, and he will have a lunch break after lunch. Afternoon training 15: 00, focusing on leg, knee, elbow and combined attack training. First of all, it's a 5-kilometer long-distance race. After the long-distance running, rest for 20 minutes, and then begin to practice with the coach, including wrestling, leg, knee and elbow attack and defense training. Bo Qiu's footwork is world-famous. He is famous for his agility, quickness and coherence. 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 combination training of kicking and sweeping legs, throw down a pair of thick thighs and fly up and down, forcing the coaches with heavy protective gear to retreat one after another. Moving target training is followed by two groups of sandbag training 10 minutes. Moving target training can improve the coordination of pace and posture and the accuracy of attack, emphasizing "liveliness", while sandbag training mainly improves attack strength and limb hardness, emphasizing "hardness" Because of the limited conditions, early Muay Thai players even used sawed banana trunks to practice their legs. With the progress of the times, scientific sandbag training has replaced the hard trunk. Leg training is followed by 45 minutes of knee-bump training and inner wrestling training. Two experienced training partners practice together with Bo Qiu in turn to cultivate the control of the center of gravity and offensive and defensive skills in Muay Thai wrestling.

Bo Qiu's strength training mainly depends on his own weight. Generally, it is interspersed between each group's attack and defense training and after punching sandbags. Including daily 150 pull-ups, 300 sit-ups, 20-minute rope skipping training and bamboo pole climbing training. Pull-ups are a good way to exercise back and upper limb muscles. Bamboo climbing training can effectively hone arm strength, and skipping running can develop leg strength and reserve sufficient physical strength for cruel competitions. The above special physical training, plus 20 kilometers of long-distance running and 6 hours of intensive fighting training every day, is really amazing and deserves the title of "devil training". It is in the hard training day after day that I constantly challenge my limits and temper this world-famous mortal kombat.