Muay Thai is an ancient martial arts style that dates back to the 15th century.The Muay Thai of today is governed by a referee who keeps track of points, and opponents wear protective gear to minimize the harm done to one another.Muay Thai is still a fast-paced and potentially- dangerous sport, and properly learning the necessary form and techniques is important for anyone considering a sparring match.
Step 1: Perfect your stance.
A good fighting stance will help you protect yourself from blows while delivering the strongest hits you can to your opponent.Make sure you've warmed up before you start because flexibility is important in a good fighting stance.With your knees bent, spread your feet between hip-width and shoulder- width.If you want to kick with yourdominant foot, keep it slightly behind you.Pull up your abdominal muscles a bit.If your opponent hits you in the stomach, you'll want to have some tension in your abdominals.Hold your non-dominant hand's fist in front of you at about the height of your nose and keep your dominant hand out of harms way.Take your chin down and keep it there.It will help protect you from a broken nose or black eye.You'll need to move quickly during a fight if you shift your feet.Try to change your movements frequently.The goal is to make sure your opponent can't predict how you'll move.
Step 2: You can learn how to punch.
You may not know how to throw a punch if you've never been in a boxing ring.A sloppy punch could hurt you very badly.A well-executed punch should move from the shoulder to the fist.When you're not punching, let your hand and arm relax, but keep a loose fist.Keep your shoulders loose as well.You should tighten up your fist when you go in for the strike.If your thumb is wrapped up in your other fingers, it will break when you strike it.All of your upper body is moving behind your fist as you exhale sharply when you initiate a punch.If you're hitting straight on at your opponent, it's a good idea to keep your fist parallel to the floor.It's okay to keep your knuckle vertical if you're going for a side hook.Don't allow yourself to be attacked by a counter attack.You can either block an attack or prepare for your next hit by withdrawing your arm immediately after you've made contact with the punch.
Step 3: A round kickhouse is a good place to practice.
Muay Thai has Roundhouse kicks.During combat, the fists, knees, and feet are all used, so it's important that you work every relevant muscle group and practice your hits extensively.The foot that remains planted on the ground is your weight.Step out at a roughly 45 degree angle as you prepare to initiate the kick, and use your more dexterous foot for the actual maneuver.If you want to have more inertia behind your kick, turn into your target.If you angle your shoulder, it will add protection to your face.You don't want your opponent to get an easy head shot in while you're trying to execute a move.
Step 4: Fight with an opponent.
It's not the same as practicing on your own or working on a punching bag.It's important for students to remain calm and relaxed.The best way to prepare for a one-on-one sparring match is to focus on the basics and keep your guard up.You don't need to rush into sparring.Before you work with an opponent, practice with your coach.The best times to hit an opponent are when they're punching at you, or at an angle that would be hard for your opponent to block.To deliver a jab, use your non-dominant hand.It can confuse or intimidate your opponent if you set up the bigger punch with your dominant hand.A fast punch lacks body strength behind it that a slower punch can deliver, so don't emphasize speed.Deliver the most powerful hits you can and work on your form.
Step 5: Some Muay Thai techniques can be practiced.
It would take many years to master all of the Muay Thai techniques.Even if you are a beginner, you may be able to incorporate some traditional techniques into your training.Kao Dode is when you jump up on one leg, then use that leg's knee to hit your opponent.Kao loi is a jumping/flying knee strike in which you take a step forward, begin jumping off of one leg as though you were going to use the knee or foot of that leg, then switch in mid-air to hit the other leg.Kao Tone is hit with the knee straight and upward in close proximity to your opponent.If you're grappling with an opponent in close combat, use your knee to hit the upper thigh, but not the groin, to wear him or her down.It is possible to block a kick or knee strike from your opponent.
Step 6: The various moves can be combined to wear down an opponent.
You need to move fast and incorporate a lot of different moves very quickly in a combat situation.As you advance, you can work on becoming a more proficient fighter with quicker response times.Think of your opponent as a walnuts protected by a hard shell.You have to hit your opponent's lets and arms before you can hit the nut, which would mean a direct, close-proximity hit to the head or abdomen.It works well at the beginning of a match, but it can quickly tire you out.As you progress through the match, you will want to spend less time moving around and more time blocking strikes from your opponent.As you spar with your opponent, keep moving forward.As you prepare to land a direct hit, this puts him or her on the defensive, which can give you more confidence.
Step 7: If you want to work with a professional, consider it.
sparring with a friend or other workout partner is a good next step after training on your own.If you're serious about becoming skilled in Muay Thai, you may want to work with a trainer who has experience in martial arts.A trainer can help you find your weaknesses, perfect your technique, and take your training to the next level.If you want to find Muay Thai trainers in your area, you can either search online or check a local phone book.It takes time to become proficient in Muay Thai.If you decide to work with a trainer, follow his/her training advice on how to improve your stance, technique, and form.
Step 8: You should stretch your muscles.
It is important to stretch before engaging in physical activity.It's very easy to pull a muscle if you're not careful, as martial arts require limber muscles and joints.Before moving on to any other warm up routines, you should spend at least 10 minutes stretching every major muscle group that you'll be using that day.You can try a stomach stretch.Lie face-down, keep your hips on the ground, and lift yourself with your arms by rotating one shoulder towards the floor.If you want to stretch your legs, place one foot on the floor and another on a table or piece of furniture.Slowly lower your chest to the knee before you switch sides.Another example of a hamstring stretch is planting your feet shoulder-width apart and bending over towards the floor without bending your knees.If you want to maximize your flexibility, hold the stretch for 10 seconds and repeat it three to five times.You can stretch your adductor by keeping one foot planted and bending the other leg away from you.Lower your body and stretch your groin muscles.
Step 9: Take care of your joints.
During Muay Thai, your joints will play a key role.If your joints are stiff, it can be difficult to move fluidly.Warming up your joints will make you more limber and flexible during sparring matches.Warm up your knees by squatting down, holding your knee caps, and rotating them in circles.Change direction mid-way through for 20 to 30 rotation.You can work your ankle by standing on the ball of one foot and rotating it between 10 to 20 times.Go to the other side.If you want to loosen up your hips, stand shoulder-width apart with your hands on your waist.You have to twist your hips in one direction 10 times.If you want to work your neck, move your chin up and down.For each direction, aim for about 10 to 20 reps.
Step 10: You can engage in a cardiovascular workout.
Strong movements are required in Muay Thai and other martial arts.A good cardio workout regimen is one of the best ways to train for Muay Thai.Try a few different routines and see if one works for you.Cardio exercise can be done with jumping rope.Aim for two rounds of jumping that last about three minutes each.Go for a run.If you want to maximize your workout, you can do 5 to 10 rounds of short sprints across 50 to 100 meters.You need to build endurance, balance, and strength for Muay Thai.If you have access to a pool, try swimming laps.Swimming works all the major muscle groups and is an excellent form of cardio exercise, but it's easier on your joints than running.
Step 11: A shadow box.
Shadow boxing is a great way to get ready for an actual match.Aim to shadow box for three rounds at three minutes each, and if possible try to do it in front of a mirror so you can check your form.You don't want to hurt yourself or anyone else if you have enough room on all sides.Start in a fighting stance, with your feet shoulder-width apart, and your weight evenly balanced across both feet.Stand on the balls of your feet and keep your knees straight.Keep your dominant hand close to your face, level with your jaw or cheekbone, and place your other fist ahead of you.The elbows should be bent and turned away from your body.It's a good idea to practice hopping around side-to-side.To maintain your balance and weight distribution across both feet, throw punches, elbows, and knee hits.