The winter is coming again and you know how it is. The cold winter sometimes get you lazy and don’t want to move which is totally natural thing including our bodies will start to collect fat to keep us warm throughout the cold weather. Plus, it’s all about celebrations, and food and party. There’s no doubt why people gain weights faster than they think during this time of the year.

It is necessary not to let ourselves become weak. Your body doesn’t need long vacation. Keep working out and training it. Here below is how you can exercise inside your own place without any requirement of huge and expensive gym machines.

Skipping rope or jumping rope is the best way to go. You don’t need to get one of those weighted rope, since the purpose of jumping rope is to build muscular endurance, not muscle. It helps burn a lot of calories and at the same time improve your stamina, agility, coordination and balance. All of these, believe it or not, will get your body ready to hit the weights better, harder and longer.

Try skip pyramids which is the best way to burn fat. Keep doing it without timing. Start from 50 jumps, rest 30 seconds and continue with another pyramid by adding 25 jumps after every rest until you reach 200 then you can start reducing the jump down by decreasing 25 jumps after each rest until you’re back at 50.

Don’t worry if you step on the rope, just pick up where you left off. Enjoy your winter in a healthy way!

Today our lesson has moved on to the next Muay Thai weapon “Elbow” or in Thai “Sok”. There are 24 of them and now we are starting with the first one called “POONG HOK”. We’re using the same way we taught you “Cherng Mud”, making the method as clear to you as possible so you can easily follow along.

POONG HOK is also known as Front Elbow. This move is used for either attacking or defensing. Here, the left elbow is thrown by the boxer to his opponent’s left ear. At the same time, he raises his left knee to strike the opponent’s rib. To maintain the balance, the boxer also has his right arm raised at almost the same level as the striking arm, and twists his body to the right to lend force to the knee blow.

The respond the attack of this move is to throw your left arm forward and pull down the right arm to protect the rib area from being kicked.

And watch out! As both arms of you are raised to both strike and maintain balance, your abdominal area is left vulnerable. The opponent will take this opportunity and advantage to deliver a blow to the abdominal area.

Last but not least, if you prefer to strike with your right elbow, just reverse the descriptions to the other side of the body. That’s all.

There are many way to improve your kick and add more power to it. Improving and using the right weapon to kick is crucial. And since kicking is not the same to all martial arts because they use different techniques and moves, you have to know how Muay Thai fighters properly deliver kicks to the target.

The best weapon for Muay Thai Kick is your shin, not your foot. Remember this because you might see somewhere else like in movies that many times they use their feet to attack and that is very wrong. Your feet consist of many tiny bones that can be broken easily and kicking is a very hard contact. On the other hand, your shin is one big and strong bone. Think carefully which one you want to use for hitting the target? Which one will create more impact to your opponent?

Now you know what is the best weapon, then the move. The correct move to deliver a kick is to raise your leg up at the aforementioned angle with your foot point upward at about 45 degree angle which guarantee that your shin bone, not the muscle underneath it, will hit the target.

Practice the correct way of kicking. Prepare your shin by applying the Luminent oil or Nam Man Muay and use the leather padded shin guards. Practice the move repeatedly with the correct movement with a heavy bag or sparring partner with kick pads. Remember not to turn your feet down or horizontally to the ground.