Page 260 - Muay Thai Training Exercises

A–C: The sequence of leg pulls and pushups.

Strengthening:
++ Thigh muscles, particularly the front part of the
thighs, chest muscles, glutes
+ Calves, front of the shoulders, rear upper-arm
muscles

Starting Position
Stand upright with slightly bent knees. Your feet are
slightly farther apart than shoulder width, and they point
slightly outward. Your hands hang freely at the sides of
your body.

Execution
First, bend your knees as your heels rise, and place your
palms on the oor in front of you. Then jump back with
your feet into the push-up position and do a push-up.
Next, jump back to the front, and nally back into the
starting position. Then repeat the exercise. Make sure that
your motion is uid and that your knees don’t move in or
out.

Variants
The exercise can be intensi ed by stretching your arms