Page 220 - Muay Thai Training Exercises

pushups on the inner and outer edges of the hands.
Advanced athletes can also do pushups on the ngers; the
higher the performance level is, the fewer ngers are
used.
You can also train explosive strength by thrusting with
your hands out of the low push-up position and clapping
your hands in the air.
Another very intensive variant is to do the exercise on
dumbbells and combine it with rowing. Start with the
planned number of repetitions in a rowing motion on the
right side, then on the left, and finally as pushups.

Strengthening:
++ Upper back, front upper-arm muscles
+ Shoulder, stomach, hand muscles

Starting Position
Hang on a pull-up bar. Your arms are close to each other,
and the palms of your hands point forward. Your body
posture is straight, and your stomach muscles are tensed.

Execution
Pull yourself up with an even movement until your chin is
above the bar. In the process of the movement, bring your
elbows to your ribs. Brie y hold the ending position