[riki]

Nu ya tebya napishu che mi delaem u sebya. Ya ne treniruus dlya togo chto bi sorevnovatsya poetomu i takge ya rabotau 40 chasov v nedelu tak chto eto delau dlya samo oboroni + formu poderzat.
Ya obichno treniruus 4-5 raz v nedelu.
Ponedelnik ya delau Muay Thai
Trenirovka idet 1 chas.
pervie 3 minuti plyachem na skakalke, 30 sekund obichnim hodom, 30 sekund kolena vverh (jog skip).
Potom quick strength work. 3 minuti daut chto bi sdelat
30 otzimanii na kulakah, 30 raz sdelat podnyatii na press? abs sit-ups ne znau kak po russki. 30 raz otzatsya zadom na triceps? 15 prisedanii na perednuu nogu (lunges) X 2 raza na kagduu nogu. i poslendee 30 raz jump squats (30 raz prisedanii i prigat vverh nado kogda podnimaesya) i potom 1 minuta rastyagka.

Posle chego nas razbivaut s partnerom. Mi odevaem Thai pads. bolchie takie chiti na ruki kotorie mogno nogami lupit. ti menyashsya s partnerom kagdie 3 minuti tak kak u nas 3 minutnie roundi.

Privedu primeri chto delaem budu dvizeniya po angliski no ya uveren chto na russkom ono vse odinakovo. Naprimer chto delali v etot ponedelnik.

1 Round - Right round house kick, jab, right elbow down.
2 Round - jab, cross, right knee to midsection, posle chego perehodich v Thai Clinch i vidaech 4 alternating knees, hands around partnera chei.
3 Round. Push kick, tebya partner biet v levuu nogu i ti dolzen check, mgnovenno vidaech left round kick, levaya noga padaet vpered i ti viprasivaech cross tak kak tvoya tyazest peremechaetsya vpered ti mnogo sili mozech vlozit v udar.
4 Round. Right round house kick, jab, right elbow down. right knee to midsection, posle chego perehodich v Thai Clinch i vidaech 4 alternating knees, hands around partnera chei. ( combinaciya Round 1 i Round 2)
5 Round Round 4 + Round 3 vse vmeste.

Kagdii Round kak govorisya delaem yaicami k stene, to est ne otdihat bit kak tolko mozech. Inogda bolche ruk nuzno ispolzovat, inogda u nas dohrena kolenei i loktei v hod idet. Inogda prosto nogi i nichego drugogo.