Director of the São Paulo Muay Thai Federation teaches a 30-minute workout –

in classes in muay thai, The rule is: strong abs, strong kick; weak abdomen, weak kick. That’s because keep The belly contracted all the time is a condition for accurate punches, kicks and knees and firmly hold the opponent’s attack, without going to the ground The each coup. Add The that The force and The movement speed and that’s it: The fat goes away, muscles gain definition, The agility increases, breath and The flexibility improves. So it’s easy to understand why The wrestling became a darling of celebrities, right? “Half an hour practicing muay thai burns more in 500 calories”, says Ivam Batista, master in the modality and director of the Paulista Federation in Muay Thaiwho created this muay thai workout that burns 500 calories in 30 minutes.

Get ready for the combat

Warm up the body and release The musculature jumping rope for ten minutes, alternating styles — crossed, with one Weight, in behind for The ahead — if you are already familiar with the exercise. Or divide the time into five rounds: skip two minutes and rest one (walk in one side for other for not stand still).

– (Chris Parente/)

Don’t have a rope at home? Check out the indication of Good Shape:

– (Decathlon/Disclosure)

Buy here.

1- straight jab

A. Standing, legs hip-width apart, knees semi-bent, elbows bent and hands clasped in front of the face.

B. Extend right arm, turning wrist until The palm stay for down, and slightly rotate your hips and The right leg. Come back The repeat with the left arm. do 2 sets in 30 movements alternating arms, with 30 seconds in rest between them.

– (Chris Parente/)

2- Cross Jab

A Start from the same starting position as in the previous movement.

B do one circular motion in outside for in with your left arm, rotating your hips (as if you wanted to to give one punch to the opponent’s cheek). Repeat with the right arm. do 2 sets in 30 movements, alternating arms, with 30 seconds in rest.

– (Chris Parente/)

Direct jab + cross

Combine the two: do the straight jab with the right arm and the cross with the left. Then repeat the straight jab with the left arm and the cross with the right. do 2 sets in 30 movements, with 30 seconds in rest.

3- Side knee

A. Start from the same starting position as in the previous movement.

B. Stand on tiptoe and raise right knee to The hip height while rotating 180 degrees in outside for in and rotate your hips slightly. In 3 jumps and repeat with The left leg. Beginners can repeat the movement for 3 minutes; advanced, for 5 minutes, alternating sides.

– (Chris Parente/)

4- Front knee

Legs hip-width apart, arms extended The front of the body to The shoulder height and palms out. Stand on your toes and bring your right knee up to The chest height (or as high as possible). Take your right arm back for help with balance. repeat with The left leg. Beginners can repeat the movement for 3 minutes; advanced, for 5 minutes, always alternating sides.

– (Chris Parente/)

5- Front kick

A. Start from the same starting position as in movement 1.

B. Stand on your toes, lift The right leg flexing the knee and in one high kick The front. tilt the body one little for back and bring your right arm behind your body for help with balance. Go back and repeat with The left leg. Move with speed. Beginners can repeat the movement for 3 minutes; advanced, for 5 minutes, alternating sides.

– (Chris Parente/)

6- Squat + front kick

A. Stand with feet hip-width apart, arms crossed in front of chest and hands clasped. Squat down slightly projecting your hips for back, as if he wanted to sit in a chair.

B. When going up, stand on your toes, lift The right leg and in one kick The front. Go back to the beginning and repeat with The left leg. Beginners can repeat the movement for 3 minutes; advanced, for 5 minutes, alternating sides.

– (Chris Parente/)

turbo or training

1. After warming up before class, do one stretching for legs, hips, arms and shoulders.

2. Sync The breathing with movements: when you contract your abdomen, exhale with force, as if you wanted to blow out a candle.

3. Off the mat, do The class with one lightweight sneakers, which will protect your feet without harming the blows. A perfect outfit? It has to be comfortable, inpreference, loose for do not limit movements.

4. If you already practice some physical activity, bet on this training three times a week. If you are a beginner, do it twice.

5. Complement the muay thai with bodybuilding for strengthen the body and prevent injuries.