MUAY THAI: Warm Up Routine

Join Tyler Peterson as he shows us the best way to prepare for a Muay Thai workout, is a Muay Thai warm up

Released on 7/18/2013

Credits

Starring: Erik Valdez and Tyler Peterson

Transcript

00:03
We've scoured the city for the hottest
00:05
new fitness disciplines.
00:06
These are the workouts everyone's talking about.
00:09
We've got SURFSET, Muay Thai, Tabata,
00:10
Yoga, and Boot Camp.
00:13
It's your body and this is Fighting Weight.
00:18
I'm Tyler and I'm a disciple of Muay Thai.
00:24
This is your at home, Muay Thai warm up.
00:26
Well guys we're here with Tyler,
00:29
who's gonna run us through a Muay Thai style warm up.
00:32
So talk to me Tyler, what are we warming up here.
00:35
Well when we do a Muay Thai style warm up
00:36
we want to just try and get the body moving,
00:38
get the blood flowing, get the joints loose.
00:40
And just get your whole body moving as
00:42
much as we can before we really engage
00:43
in some hardcore activity.
00:46
Normally I like to warm up with Jumping Jacks, in general.
00:48
You wanna make sure that when you do your
00:49
Jumping Jacks that your feet don't go too wide
00:52
and that your body pressure doesn't force your knees in.
00:55
So we want to make sure our hands and feet work
00:56
together which is kind of the combination
00:58
of Muay Thai because your hands and feet
00:59
are working together.
01:01
As our feet kick out we push out hands above our heads.
01:02
So we just make sure our fingers touch and
01:05
make sure our feet don't go wider than our
01:06
shoulders too much and then come back and forth.
01:08
Try to breathe through your nose for as long as you can,
01:10
until you become out of breath.
01:12
Then you can go ahead and breathe through your mouth.
01:13
Okay.
01:14
For two minutes.
01:15
Okay.
01:16
Set, go.
01:18
You can adjust your speed,
01:19
a little faster, a little slower
01:20
depending upon how you feel.
01:21
We're looking to do about 120 in two minutes.
01:24
You gotta go a little faster, Erik.
01:25
(laughs)
01:26
And break, good.
01:28
Go ahead and shake it off.
01:29
Shake your arms off.
01:30
Shake your legs out.
01:31
What we're gonna start doing is the Shadow Boxing, okay?
01:33
Shadow Boxing is the foundation of where
01:35
you can kind of program your mind to move, to react.
01:39
So where we start is by going into our fighting stance
01:41
like we did before, where we put both feet together.
01:43
Start here and we'll turn one foot out 90 degrees.
01:45
and we'll separate a little bit, a little wide.
01:47
And then we'll bring that right hand up to my chin.
01:50
Left hand out in front of me.
01:51
And then you just practice breathing in
01:53
and throwing your punches.
01:54
And then you can start adding different
01:56
stuff to those punches.
01:57
Remember, we do it slow.
01:58
We don't want to snap that joint
01:59
out to where your elbow locks.
02:00
You're almost pushing and pulling your punches.
02:02
It's just more to get your body moving and
02:04
get your blood pumped up a little.
02:06
You can also change your punches,
02:07
you can go uppercut, you can go hook,
02:08
You can bring that left knee straight up,
02:10
pointing the toe down.
02:12
Okay, that would be a blocking technique,
02:13
as well as an offensive technique.
02:15
And when you bring that left knee up,
02:16
you lean back on that right foot.
02:19
There you go, as you warm up and
02:20
you become a little warmer you
02:21
wanna punch a little faster.
02:23
Put a little more speed into your punches.
02:25
Little movement into your head.
02:27
Go ahead and break, go ahead shake it out relax.
02:28
Take a minute off.
02:30
You feel yourself loosened up a little bit
02:31
more now than you were before.
02:32
Definitely.
02:33
Okay good. You can just keep shaking it out.
02:34
Hi guys, well to recap.
02:35
This is our Muay-Thai style warm up.
02:37
We started off with two minutes of Jumping Jacks.
02:40
And then we finished up with some Shadow Boxing.
02:42
We had about a minute, two minutes of that.
02:44
Just to get your body warm, loose.
02:45
It's very important to get this warm up in.
02:48
You don't wanna start cold.
02:49
Listen to your body.
02:50
If something hurts, other than a good sore,
02:52
like a muscle soreness stop, don't overtrain.
02:55
Get some rest.
02:56
So don't just jump right into whatever
02:57
exercise you're doing that day.
02:59
Take the time to warm up properly.
03:00
Definitely.