Muay Thai: an effective means of self-defense and a great way to lose weight

The topic of this article is the ancient martial art that will help you "get rid of fat". Nowadays, quite a few people are obese and are looking for all sorts of ways to lose weight healthily and effectively. In this article, we will try to show you a fun way to improve your self-defense and weight loss abilities. We will also look at the history of Muay Thai and answer the following questions: What is Muay Thai? What is "My Buran"? How many calories are burned during a Muay Thai workout? How to improve physical fitness in Muay Thai? What do Muay Thai fights look like? What protective equipment is recommended in Muay Thai? What home fitness equipment is recommended for Muay Thai? What household fitness equipment is required to develop cardiopulmonary endurance in Muay Thai training? What does a Muay Thai trainer outfit include?

 

What is Muay Thai?

The goal of the creators of the style was to use the whole body of a warrior as a weapon. When arms and legs were supposed to imitate sword and dagger; The shins and forearms have been reinforced to provide protection against impacts; Elbows and knees were to be the hammers of the warriors.
Muay Thai ring, knee kick in the face

Thai boxing or Muay Thai - An ancient Thai martial art. Historians, according to ancient drawings and paintings, believe that Muay Thai appeared in Siam in the middle of the 13th century. In the early 17th century, it became popular throughout the Kingdom of Thailand. In Thailand, this method of self-defense is considered the "sport of kings" and the Thai monarchy has always played a prominent role in its development. King "Shri Saan Petch", was known as the king who wore a tiger mask to hide his identity and participated in Muay Thai tournaments. The method was originally developed for warriors who fought from the back of an elephant, holding a sword in one hand and a stick in the other. The goal of the creators of the style was to use the whole body of a warrior as a weapon. When arms and legs were supposed to imitate sword and dagger; The shins and forearms have been reinforced to protect against impacts; Elbows and knees were to be the hammers of the warriors. The arena battles in ancient Siam were fought by the survival method of the strongest warrior, similar to the evolutionary processes in which the strongest survives and wins. In fact, they created an effective and tough fighting style for attack and self-defense, in which a fighter in a battle arena had to quickly deal with his enemy and move on to the next in line, and so on, until he was the only invincible fighter on the arena. The art and tactics of warfare were passed down from father to son. This method survived practical trials and wars between various tribes of ancient Siam, has survived to this day, strengthened and tempered by time. At the beginning of the 20th century, this sport became centralized and in demand as an attraction. The kings established two-week festivals in large cities, where Muay Thai fights were held. Sometimes conflicts over the national agenda among the upper class in the Thai government were resolved through Muay Thai fights, with each faction having a fighter to represent them.

In today's ring fights in Thailand, it is customary to perform the traditional dance "Wai Kru, Ram Muay" that goes back centuries, which lasts a few minutes to the sounds of "Sarama" (traditional Thai music), before the battle began. The warrior puts a "Mongkon" on his head and starts dancing in the ring. Touches the ring wall in prayer and thus shows respect for his: opponent, teacher, country, Muay Thai, and spirits.
A Muay Thai fighter hangs up "Mongkon" after the fight

In today's ring fights in Thailand, it is customary to perform the traditional dance "Wai Kru, Ram Muay" that goes back centuries, which lasts a few minutes to the sounds of "Sarama" (traditional Thai music), before the battle began. The warrior puts a "Mongkon" on his head and starts dancing in the ring. Touches the ring wall in prayer and thus shows respect for his: opponent, teacher, country, Muay Thai, and spirits. From the point of view of today's rules of combat, almost everything is allowed, except for striking the enemy, in the back and groin. The rules allow the use of elbows and clinches; The fight usually ends after a knockout; A decision of the referee, or after the end of the legal time. Muay Thai is also known as the "art of the eight limbs". This refers to the eight points of contact used by the human body during combat: Fists, Elbows, Knees, and Shins.


What is "Muay Boran"?

An ancient martial art that predates Muay Thai, the method was previously developed only for self-defense and to protect the ancient Siamese Kingdom of Thailand. Martial laws in Muay Boran allowed the use of cotton ropes wrapped around the palms of the hands, then dipped in tree resin and sprayed around the broken glass to inflict heavy damage on the enemy in battle. Unlike traditional karate in "Muay Boran", are getting a bandage on the arm and moving up through the ranks, from white to red (junior ranks). When senior ranks are from red-white (guide ranks) to gold (highest rank). Whereas, a certified trainer is called "Argan" like Sensei in Japanese karate. At the beginning of the 20th century, the Thai government banned fighting in "Muay Boran" and introduced new laws on fighting in the ring.


How many calories are burned during a Muay Thai workout?

During a fight, the pelvis produces a strong torque that results in a punch or defense. The athlete makes devastating blows emanating from the pelvic bone in a circular motion, resulting in the torque and unprecedented acceleration creating a tremendous force focused on the tibia and foot bone.
The attacker uses the shin to hit the opponent in the head

To answer this question, we must first ask ourselves a series of questions: What is the candidate's physical condition? Is the candidate overweight? What is the candidate's age? What is the candidate's health condition? Is the candidate a man or a woman? That is, for each of the above categories, a completely different approach! Trainers usually classify them into different groups with an individual training program for each group. For each student who arrives at the beginning of his journey and enrolls in a Muay Thai class, the coach draws up a progress plan for him for a period of two to three months. When the main goal is - Improve several important parameters of the body. Such as cardiopulmonary endurance, the flexibility of arms and legs. the muscles needed for punches and kicks: chest, abdomen, arms, and legs. While it is common practice for this purpose, a series of exercises strengthen these muscles and make them more powerful and flexible. These are usually static and dynamic fitness exercises. In the initial period of training, it is imperative to focus on fitness. That is, as a rule, during this period, the trainee prepares for the efforts of more advanced classes in the future. At the initial stage of training, from one hundred to two hundred calories are burned, and training includes: running, jumping rope, shadow boxing, practicing kicks and punches over punching bags. After reaching a suitable physical form, these numbers increase significantly to four hundred calories per hour. Although the above parameters depend on several factors, such as body structure, age, and desire (motivation) of the trainee. There are smartwatches today that can accurately measure your heart rate, calories burn, and track your progress.


How to improve physical fitness in Muay Thai?

All muscle groups in the body are engaged during Muay Thai training, which promotes the development of cardiopulmonary endurance and provides the perfect combination of static and dynamic fitness activities, working on agility, and explosive power.
Strength and Agility Training with Heavy Rope Fitness

All muscle groups in the body are engaged during Muay Thai training, which promotes the development of cardiopulmonary endurance and provides the perfect combination of static and dynamic fitness activities, working on agility, and explosive power. Many coaches combine jogging and muscle releases at the start of a workout, and some even strongly recommend doing proactive runs regardless of class. Muay Thai workouts also include TRX band exercises (dynamic training) and weightlifting (static training), all of them are designed to develop functional muscles. Working with a punching bag, doing multi-rep sets of arms and legs on the watch, kick and fist exercises with a trainer holding punch pads and wearing a protective belt (belly shield), etc. As a result, accelerated burning of calories by the trainees and protective abilities are formed. Also, more advanced trainees, under the supervision of trainers, manage fights with a duration of up to a quarter of an hour. This activity helps to acquire both self-defense abilities and burn a lot of calories.


What do Muay Thai fights look like?

In-ring fights, a variety of punches are used hands, elbows, knees, and legs. And also pushing with the help of direct blows with the phalangeal part of the foot. Whereas, straight kicks with the foot are used to control the distance or to unbalance the opponent.
Fighting two women, straight leg push

In fights in the ring, a variety of punches are used hands, elbows, knees, and legs, also pushing with the help of direct blows with the phalangeal part of the foot. Whereas, straight kicks with the foot are used to control the distance or to unbalance the opponent. During the fight, the muscles of the pelvic floor are actively involved, which creates a strong torque leading to a blow or defense. The result of the torque and unprecedented acceleration creates a tremendous force focused on the shin bone and foot. The blow can be directed to any area of the opponent's body or head. When opponents cling, the fight turns into the plane of elbow and knee strikes. Usually, a lot of calories are burned during a fight, opponents are constantly on the move. In addition, fighting between opponents requires cardiopulmonary endurance and impeccable physical fitness. In preparation for a competition, athletes build up the abdominal muscles needed for powerful kicks and shock resistance.


What protective equipment is recommended in Muay Thai?

To ensure safety in Muay Thai training, one must protect trainees from serious injuries. As a result, demonstrations and fights should not be allowed without proper protective equipment! These are usually inexpensive shields compared to the physical damage they prevent. Also raises the question of the coach's professional insurance necessity. There is no insurance without protective equipment! In full-contact combat, shields should be used to minimize any injury in combat. Below is a list of recommended body protectors:

  • Hand bandages.

  • Leg guard.

  • Kappa.

  • head shield.

  • Lightweight gloves.

  • Boxing gloves.

  • Body protector.

  • Pillows for hands and forearms.

  • Groin shield.

  • Shorts for men and women.

  • Ankle support.

What home fitness equipment is recommended for Muay Thai?

It is recommended to train at home to strengthen functional muscles, punches, and kicks. For this purpose, you can purchase minimal personal equipment that does not take up much space, ideal for homeschooling. Prepares for advanced workouts in classes that require human interaction, strength, flexibility, cardiopulmonary endurance, etc. Below is a list of recommended gym equipment for exercising at home:

  • Yoga mat.

  • Training weights.

  • Adjustable strength bench.

  • Pear for agility.

  • Free-standing punching bag.

  • Boxing equipment, spinning bar.

  • A set of hand weights.

  • Boxing reflex ball.



What household fitness equipment is required to develop cardiopulmonary endurance in Muay Thai training?

First of all, this is health, and secondly, in a battle that does not end quickly, the one who has cardiopulmonary endurance wins. For this, it is recommended to take quick walks and combine with jogging. Jogging can be done outdoors, on the waterfront, at home on a treadmill, or a home spinning bike. Both are great for improving fitness. To prevent back injury, it’s important while running to use suitable shoes. It is recommended that you document and monitor your calorie burn and heart rate with a smartwatch, which also makes it easy to see improvements in cardiopulmonary endurance, calorie burn, exercise duration, etc. In fact, all your activities are recorded using a computer, and there is a training history. A kind of personal Coach and Doctor combined. Below is a list of recommended personal equipment for home workouts, for developing cardiopulmonary endurance, for monitoring and controlling progress:

  • Home spinning bike.

  • Treadmill.

  • Smartwatch.

  • Sneakers for men and women.







What does a Muay Thai Coach outfit include?

Due to the uniqueness of the method, its purpose, and its history of occurrence, great importance is attached to the formation of functional muscles. On the one hand, it is necessary to work on speed and agility in movement, on the other, to develop muscles to increase strength and power. To succeed in this task one needs to: Work with small weights, many reps in each set; Also, in combination with strength training, it is advisable to maintain the correct loads and consult with a trainer so as not to damage the muscle ligaments; It is recommended to work with a wrist expander and rubber harness; With heavy training rope; Many repetitions of punches on a heavy and light bag; With agility bag, etc. Work with a coach practicing kicks and punches, and with the appropriate equipment to do so. In this case, punches and knees on the abdomen can only be performed if the trainer has a suitable and safe abdominal shield! When you enroll in a school, check if their floor is well protected for falls, throws, bumps, etc. Below is a list of recommended trainer equipment in Muay Thai training:

  • Soft stick.

  • Heavy rope for fitness.

  • Boxing body protector.

  • Heavy punching bag.

  • Lightweight punching bag.

  • Free-standing punching bag.

  • Solid rubber for training.

  • Carpal expander.

  • Gym flooring.

  • Two kick pads.

  • Kicking and boxing pads.

  • Universal dumbbell.

  • Lightweight set.

  • Jump rope.

  • Speed punching bag.

  • Boxing equipment - spinning bar.

 

Thai boxing summary

We studied the impressive history of Muay Thai, it turned out that Muay Tai is one of the toughest martial arts in the world, develops amazing defensive abilities, makes a great contribution to the development of effective muscles of the whole body. Training includes strength training, aerobics, and statics; A lot of work on the bag with hands and feet; Work with a trainer on pillows; Fights in the ring for advanced students; Exercises for flexibility and development of cardiopulmonary endurance. Trainees who want to lose weight have a great opportunity to lose weight. In the following articles, we will spend a lot of time explaining the importance of proper nutrition for weight loss in general and, in particular, when combined with proper exercise. We also saw what protective means should be used; What training equipment is recommended for home workouts to develop physical fitness and cardiopulmonary endurance; Also what training equipment should have a Muay Thai trainer.

 

Author - Gil Peleg.



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