Description of Thaiboxing Thai-boxing, the sport of Thailand, is perhaps the most brutal sport in existence. Participants batter each other blows, kicks, knees and elbows. There are few rules in Thai-boxing and boils down to survival of the fittest. A match consists of five rounds of three minutes. Punching, knee and elbow strikes and kicks are allowed anywhere in the body except the groin. Because of the hard, fast action isbe very important for fighters against strongly affected, both physically and mentally. A fighter entering the ring under optimal conditions, but nothing can be predicted, at least, to become unconscious. There is also the possibility of death if not properly prepared. In Thailand there are many deaths a year taken as a result of beatings in the ring.
Most air conditioning Thai boxer is made on the pad thai. Thai pads are very solid, heavy pads connected to the arms of a holder. This methodtraining is beneficial, the heavy bag, how to respond to the hunter to a "live opponent. The job holder will vary depending on the desired outcomes of training. For some years, the owner takes the attacks with the legs, body or head, and punches to the body and head. While defending himself, the fighter throws his kicks, knees and elbows. Another method used is the holding relatively steady, allowing the fighter to attack with a pre-designatedCombination or a flurry of kicks, knees and elbows.
Exercise structure their training is an important condition to obtain desirable results. When designing a training session, you must determine which energy systems are used in business. be used on the basis of systems, training time can be devoted to improving the system. It 'also important to identify the original participants, the intensity of activity, frequency,Duration and type of training can be used.
Energy Systems
Based on the duration and intensity of activity, the predominant energy pathways have been identified for each of four sports and Thai boxing. The systems are identified, ATP, ATP-CP, lactic acid and aerobic-oxidative system. A basic knowledge of these systems is useful to understand the concept of training.
ATP System
ATP (adenosine triphosphate) is the immediate source of energy for musclesContraction. There are two ways in which form: aerobically and anaerobically alert. The aerobic route requires oxygen to be present and use fats, proteins and carbohydrates (glucose, glycogen resynthesize) for ATP. If the motion is very fast and explosive, there is not enough time to be given oxygen to muscle contraction. Here is the anaerobic pathway is implicated. The anaerobic pathway not only requires oxygen and usescarbohydrates to produce ATP. There is enough ATP stored in muscles, but three seconds of the last contraction.
ATP-CP system
When ATP is broken, and the energy is released, ADP (adenosine diphosphate) and P (phosphate) is formed. Another important source of energy is CP (creatine phosphate). CP can not be used directly from the muscle, so that with ADP and CP to re-form ATP. There are many CPs are available so that the muscle must always be resynthesized.The ATP-CP system can provide enough energy for a period of eight seconds of intense exercise.
Lactic acid system
With intense activity continued for about ninety seconds glycogen is used as an energy source. When the glycogen is broken down, more ATP was produced. However, if the activity is intense (anaerobic), is not enough oxygen is supplied to the muscles. When glycogen is burned without oxygen, lactic acid is produced. Once lactic acid is formed, it spreadsblood and is transported in different parts of the body. This allows the muscle to work to continue. Eventually, the level of lactic acid will slow to a level that is thebiochemical reactions that accumulate to lead the production of ATP. The accumulation of lactic acid causes pain and burning muscles to work. Shortly after the contraction will not occur.
Aerobic-oxidative system
If they continue this intense activity, the bodyChange in aerobic-oxidative system. The body needs a greater supply of oxygen. This extra oxygen is available only if the intensity of activity is reduced. These oxygen consumption than converts pyruvate to lactic acid, which converted into carbon dioxide and water, and is banned from the lungs. Pyruvate is a product of burning glycogen. If pyruvate is formed in the absence of oxygen, lactic acid will result. The system is again in levelanaerobic systems.
Recovery of the anaerobic system
(Rest)
During the recovery phase of training, the ATP-CP must be constructed and completed and the accumulated lactic acid must be removed. If these needs are not met, the systems are non-available for other activities. While resting after a working session anaerobic, oxygen consumption is increased because of greater depth and breathing rate. This makes the extra oxygen pyruvic acid and lactic acid back within 20Second, 50% of ATP and CP is restored in 40 seconds, 75% restored and renovated in 60 seconds, 87%. Almost all ATP and CPAR reinstated within three minutes. The removal of lactic acid more slowly than the reconstruction of ATP and CP. In 25 minutes were removed 50% of lactic acid in 50 minutes, 75% and 87% in 75 minutes. The removal of lactic acid can be accelerated during the recovery phase of light. This is because some of lactic acidThe acid is metabolized during light aerobic exercise.
Work / Rest Ratio
The interval of rest is very important. The work to rest ratio of Appendix A is designed according to physiological guidelines. If the rest period is too short, and the ATP-CP is not sufficiently refilled and the accumulated lactic acid is removed is not enough. The next training session should be conducted at a lower intensity. If the rest period is too long, it will retrieve the body andthe effect of training is lost.
Pre-Program Information
For desired results, it is important that the right intensity (degree of congestion of trains). The intensity depends on many factors, in particular the objectives of the participants. If the goal is to change health fitness, the intensity is too high as an athlete, whoset intensity of a performance goal. Both people need to monitor their workload for the heart rate (HR) to determineand work on the optimal intensity.
Determination of resting heart rate
The first step is to determine your resting heart rate (RHR). The best results are in the early morning hours after waking. A reliable RHR is obtained by averaging the results of the three mornings in a row. The HR can be done with fingers on the carotid artery on the neck, the temporal artery in front of the ear (temple) or radial artery at the base of the thumb. GoodEstimation of Human Resources is the pulse for 10 or 15 second count and multiply by 6 or 4, respectively. This is the HR in beats per minute (bpm). If the pulse was counted 18 times in 15 seconds, the RHR is 72 bpm (18x4 = 72 bpm).
Determine your maximum heart rate
The maximum heart rate (MHR) is necessary for RA, in which the workload should be performed to calculate. The direct method for determining MHR is to make HR a theme to exhaustion on a treadmill to control. Asimple way is subtracted from the age of 220 with an athlete of 20 years, has a MHR of 200 bpm (220-20 = 200).
Determination of training heart rate
The training heart rate (THR) is the HR that made the work load to a desired physiological response should be preserved. The desired percentage of MHR MHR is multiplied by the THR to be determined. If the same athlete of 20 years, is a workout that requires an intensity of 70% of MHR would run THR 140 bpm (= 140 200x.70 bebpm).
Training intensity and frequency
enter for a training effect, overloading the case must be placed on the target system. The aerobic system must be trained to take 60-90% of MHR for an effect of training. Healthy people should be seated at the lowest level (60%) and gradually begin to build over time. Aerobically trained athletes should train to the upper end (90%). The anaerobic systems are trained to be 90-100% of MHR. How often the systems to beoverload? Research shows that 3 days a week is the minimum for aerobic training. Moderately trained individuals should be 3-5 days a week, while highly skilled athletes can train 5-7 days a week. The anaerobic systems need a minimum of three days a week and can be trained on the same days as the aerobic system. And 'recommended that the work above the anaerobic aerobic training. Other days can develop skills and techniques.
Equipment Warm-Up Needed:
Pad Thaiand a stopwatch (modern sport watches with a timer repeat work very well). Heating is important, both physically and mentally prepare participants to meet the growing demands placed around the body. There are two types of warm-up: General and Special. General heating consists of aerobics, stretching and sport specific activity. Specific warm-up for the creation of 'activity is itself in a light, uncomplicated. Warm up in Annex B, a warm-up. Itbegins with a long kick four minutes on the pad Thai. The interval of four minutes remaining should be spent stretching or holding the pads for the previous owner. Workouts are initiated and completed by a single operation and then to your partner. After completing the rest 4 minutes, 2 minutes, the mold is made. Kicks, knees and elbows are thrown fast and easy. The focus is on correct form. The pause of two minutes to prepare the acceleration of the body. Accelerations in the preparationthe body of labor-intensive. Each round lasts 16 seconds. The first 8 seconds with a simple step taken and the last 8 seconds at full speed. Two consecutive shots are thrown with the same leg before switching. The rest period is 24 seconds between each of the four laps. A minute before the rest is a given round Gutbuster. Gutbusters four rounds is 10 seconds. If one side is the maximum intensity (cast no arrests). train Gutbusters ATP-CP system.This is a 3 minute break at the age of revolutions Gutbuster. Next is training!
Pad thai training
In a three-minute round Thai boxing, fighters have a system of approximately 30% of its energy from ATP-CP, 5% from the aerobic system and 65% lactic acid. The amount of training each system should carefully consider these percentages. Appendix A contains the Thai-pad workouts. The pattern is used as follows: to determine which system l.must be trained, and look him in the column system. Read the second line and note how long each round and the amount of rest between rounds. Take the value in the third column and put it in the% Max HR formula THR. If the column has two values, calculate the THR for each. The results are that the training sensitive zone. This area will be collected to give the best results for the physiological system. The same principles (of the system, the employment relationship at rest,% HR max, etc.), manyother training methods can be developed. Other training methods can be used with the chart. Some other methods of training which also important to understand Thai boxing, running (especially sprints), heavybag, Speedbag, sparring, jump rope, shadow boxing, plyometrics, Medicine Ball Training, gloves and focus.
Cool-Down
The cooling takes place after the exercise of a continuous, easy and relaxing. The cooling effect helps the return to a normal state of rest.It also reduces DOMS (delayed onset of muscle soreness), helps the pooling of blood in the lower extremities and increases the elimination of lactic acid accumulated relief.
Weight Training
Strength and muscular endurance are important elements of Thai Boxing. Force is the force that can be exercised for a movement of a muscle group. muscular endurance is the ability of a muscle to contract over a longer period. The advantages of these two properties isevident when applied to Thai-boxing. Many coaches of Thai and Western Boxing to feel that weight training is the athlete destined to make muscle and slow. All research provides conclusive evidence that it is properly designed and implemented programs to increase speed and power. Take a look at the world record holder in the 100 meters. Leroy Burrell is obviously a fan of strength training. Evander Holyfield is slow?
Strength training can increase both muscular endurance and strength.There are four basic principles to be followed during a weight resistance training program:
Before overload forces the muscles to contract at near maximum levels. Overload, the muscle is forced to adapt.
According to Progressive resistance training load should be increased gradually lead to an overload of the muscle.
The third specific muscle adaptations are specific to the type of training done. Therefore, the same muscles used in Thai-boxing, underlining,during strength training.
Fourth muscle recovery from the effects of strength training should be done 48 hours before weight training recovery is still tired.
To determine the right amount of resistance, by train, a repetition maximum (RM) is used. MRI is the maximum that can be moved through the full range of motion for a repeat. A percentage of 1 RM, which will then be taken to establish a weight training. When raising the concentric contraction (muscle shortening andDecrease the angle of a joint) should be made in 1-2 seconds. The eccentric contraction (lengthening of the muscles and increases the angle of the town) should last 4 seconds. For example, while performing a barbell biceps curl, the weight of 1-2 seconds up and down in 4 seconds. The program is described in Annex C and D.
Periodization
Periodization is based on the theory that it is hard, intensive work over time lead to burnout, injury, accordingand stagnation. Progress can best be managed by an educational program periodization. The cycle of periodization can be found in Appendix D and Appendix E for strength training for the Thai pads.
Completion
Below are training on a scientific basis, you can be sure that the best results. The main objective is to stay with it. On days you feel like skipping your workout, remember your goals. It 'better to reduce the intensity and make the training thenis not. # The reason was to stop an exercise program in a survey: The participants felt the training too hard. What better way for a new training device will stop them from crushing their enthusiasm with a killer workout. No need to jump into a new program with the first head. Take your time, setting targets for the short and long, and good luck!
APPENDIX B: WARM-UP
: WARM-UP
4 minutes, just kick. 4 minutes, rest, stretching.
2 minutes, simple form,Kicks, knees and elbows. 2 minutes of recovery.
8 sec acceleration just 8 seconds. Full Speed, 24 sec rest, 4 rounds. 1 minute rest
GUTBUSTERS Full Speed 10 sec, 30 sec rest, 4 rounds. 3 minutes rest
APPENDIX C: Thai Boxing Strength Training Exercises:
THAI BOXING strength training exercises
Exercises: quads: leg curl leg press, leg extension of half squats
Femoral leg curl
Gastrocnemius (calf) raises the toes
Bib number:Bench Press Bent-Arm Pullover
latissimus dorsi: pull-ups or lat pull Seated pulley rows
Deltoid: Front deltoid raise
Triceps Triceps Extension Cable with Die-simulated
Biceps: Biceps Curl
Forearms: Wrist Curl
Erector spinae: Back extension (not hyper-extension)
Neck: Neck-resistance
Ventre: Crunch
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