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BestMuayThai News: 2014-10-29

The news of Suwit muay thai by on October 29
Muay Thai

Complete Abdominal Workout for Muay Thai Fighters
I've said this earlier many times in my previous articles that for a fighter, it is very important to have a strong abdominal muscles and lower back which combined is known as core. A strong core absorbs the impact of punches and kicks and does not injure your organs. A strong core helps in keeping a good posture and also improves your form. If you want to be a professional Muay Thai fighter or even if you want to stay fit and healthy, you must work on your core. Below is a full-fledge Abdominal workout which you can follow for building strong core.
Most of the exercises listed here can be done without equipment, anywhere. All you need is floor, nothing else. You can start training your core at home, but I will recommend joining a local gym because they have advanced equipment and weights which can help you add resistance to your workouts.

AB Workout
I will mention the name of the exercise and will also add the number of sets and reps to perform. You can search the name on YouTube for learning the correct method.
1) Basic Crunches
Crunches are one of the most popular Abdominal exercise which targets the upper portion of abdominals. Crunches are easy to perform and does not require equipment.
Sets: 2-3 | Reps per set: 20-25
2) Reverse Crunches
Reverse Crunches are same as Crunches, the only difference is the movement. In reverse crunches, we perform opposite movement to work the lower portion of Abdominals.
Sets: 2-3 | Reps per set: 20-30
3) Bicycles
This is an all rounder Ab exercise, it works the upper and lower portion of Abs, as well as the Obliques and hip flexors.
Sets: 2 | Reps: 30
4) Hanging Leg Raises
This one is very effective but requires a bar for hanging. You can either purchase Door-frame bar for hanging or you can hang on any frame or door. After hanging, raise you feet into a tucked position and then lower it, repeat.
Sets: 2 | Reps: 10-15
5) Side Twists with a Stick
Take a long stick, any stick will do, e.g: Barbell, Broom stick, pipe etc. Put it across your shoulders, keep your body straight and twist your hips side-ways. Watch YouTube video for instructions.
Sets: 3 | Reps: 100 per side, per set.

So this was a total Ab workout for Muay Thai fighters. You can perform this workout three times a week. Every other day is good.

Muay Thai , Thai Boxing & MuayThai , Phuket , Thailand By
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Tel . (66) 76 374313

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