Whether you want to learn how to fight to protect your safety, your home, or just to feel safer, remember that practice makes perfect. Always stay ready for action both mentally and physically, trying to learn new techniques and improving your skills.
Steps
Part 1 of 4: Warm Up Properly
Step 1. Set aside some time for training
Practice makes perfect in everything, including fighting. If you don't engage in the exercise, you will never get faster. The purpose of the practice is to repeat the movement so many times that it becomes an automatism. Learn to be "on autopilot" when fighting by training yourself to the point of perfectly internalizing the moves.
Step 2. Do some dynamic stretching
This type of stretch is different from the static one which involves pulling the muscles and maintaining the position; dynamic stretching, on the other hand, moves the muscles by warming them up with work. Rope jumping, lunges, and on-the-spot hops are all such exercises. To activate the arm muscles, perform horizontal rotations and movements (as if you want to hug someone); If the exercise warms up and moves the body, it is likely to fall into the category of dynamic stretching.
Think of muscles as rubber bands. When they are cold, the movements are limited and rigid; by warming them up, you allow your body to prepare for a more demanding activity. Once you feel the loose muscles, the warm-up is over
Step 3. Get the right mindset
Visualize the best outcome of the fight. Imagine how you want to win and every move you make at each moment. Are you about to deliver the decisive punch? Or a series of 30 shots in one minute? Let the adrenaline flow and increase your motivation.
It is very important to develop self-confidence; if you are afraid of fighting, analyze this emotion. Accept that you will be injured, that you will be punched in the nose, but remind yourself that you will win and that this will be the highlight of your week. As you "charge up", remind yourself that you are also good at other physical activities
Step 4. Arrive prepared for training
You would never show up for a job interview wearing slippers and pajamas, so don't practice wrestling without the right preparation. By wearing gym shorts and well-laced running shoes you can feel in the mood; this way, your movements are not awkward during the exercise.
Don't eat a heavy meal, but don't show up on an empty stomach. Eat a healthy, light snack before working out to get all the energy you need until your "post-exercise" snack, but don't feel lethargic from a cheeseburger and fries. Remember to keep yourself well hydrated as well
Part 2 of 4: Unleash the Best Direct
Step 1. Practice getting into the correct posture
You should remain hunched slightly forward with your knees bent, elbows close to your body, and fists in front of your face. Keep your chin down to protect your jaw and move your feet agile; depending on your dominant hand, hold the right or left side slightly behind the other.
- For example, if you are right-handed, the left side of your body should be slightly forward; the dominant side must be just behind.
- Remember to keep the correct hand position when punching. Close your fingers with your thumb on the outside; if you leave it inside your fist, you run the risk of breaking a phalanx.
Step 2. Strike by transferring your entire body weight
If you only use the power of the arm muscles, the blow is weak and ineffective; instead use your strength and body weight by rotating your torso as you thrust your fist forward. When you throw a straight, turn your body and take a step forward towards the opponent; in doing so, you also use the muscles of the legs, which are stronger, and transfer the power to the blow.
- Once you've punched, take a quick jump back and quickly recover your guard position to protect yourself from a counterattack.
- Extend your arm to the maximum when throwing a straight, so that all the power is transferred to one point with a piercing blow.
Step 3. Take a break
Don't train with an endless series of punches; let your muscles rest and relax after each stroke. Once the fatigue subsides, resume the exercise; in this way, you are sure that every punch is delivered in the perfect way, in addition to the fact that it teaches the body to always and only deliver complete and effective blows instead of a series of weak and useless attacks.
Don't worry about speed at first; for the moment the technique is more important. Remember that if you don't know how to hit effectively, there's no point in your punches being quick
Part 3 of 4: Developing Muscle Speed
Step 1. Perform 10 quick sets of 10-15 repetitions of straight-arm push-ups
This exercise involves lifting the body only 1/3 of the traditional push-ups, in order to engage the triceps and develop the "muscle memory" to deliver faster blows. Practice this exercise to maximize speed and explosive punch strength.
Step 2. Practice vacuum sessions at maximum speed and wearing boxing gloves
Stand in front of the mirror and focus on technique and speed; do not use weights, but just think about performing the movements correctly. Use a stopwatch to know how long you can maintain maximum speed. As you become more resilient, stronger, and coordinated, you are able to deliver more hits in a shorter period.
Step 3. Use a tight ball and a pear
These tools not only help develop speed, but allow you to focus on accuracy, rhythm and coordination. When you hit a pear, it immediately bounces back towards you, forcing you to hit it again. This repetitive exercise strengthens the arms and shoulders by reducing reaction times.
Part 4 of 4: Getting the Best Kick in Muay Thai
Step 1. Perfect your posture
Just like with punches, you can't deliver a powerful kick without the correct stance. Get ready to kick according to the martial art of Muay Thai, bringing the left foot in front of the right and the hands close to the face, just like you would for a straight. This way, you widen your pelvis and you can perform a more powerful movement. When practicing kicking, you need to lean on your front toe and partially swing your rear foot forward; repeat this movement several times until you master it.
As you shift your weight onto your toes, your front hand lifts to protect your face, while your dominant hand initiates a backward swing
Step 2. Point your knee towards the target
When you move towards your toes and lift your leg towards the opponent, you must direct your dominant knee towards the point you want to hit. Make it look like a feint.
In this phase you can understand the importance of bringing the weight of the body on the tips of the feet and not on the heels; in doing so, you transfer the power of the whole body into the rotation
Step 3. Continue the full kick movement
After lifting the knee, bring your foot back to the ground and, without losing momentum, lean forward on your toes by rotating your torso and kicking your opponent. Remember that the point of impact is at the level of the shin and not the foot; you should apply enough force so that the body rotates 180 °.
- Get a quick kick. If you move slowly, you expose yourself and become vulnerable; the speed allows the muscles to remain active, the blow to be powerful and to keep the opponent at a distance.
- At the end of the rotation, bring the front knee to the side of the body, close to the hand that is in front, in order to protect the body from any direct or kicking of the enemy.
- When done correctly, Muay Thai kick is one of the most devastating hits in combat. Keep practicing to secure an effective weapon that ends the fight.
Advice
- Don't be too bold; your opponent may seem weak and small, but they may be extremely quick and effective; By staying focused and alert, you can prevent your opponent from taking you by surprise.
- Be ready to "cash out". It is very unlikely that you will get involved in a fight without taking a few hits; accept the idea and be ready to fight as quickly as possible despite the pain.
- Study different martial arts as one of them may offer you moves that are best suited to your coordination level.
Warnings
- Don't "play dirty" unless your life is in danger or your opponent does the same.
- Fights often get you in trouble; fight only to protect your life and never use weapons except in self-defense.
