CHAPTER I

INTRODUCTION

Nowadays, sport has become a primary need for a lot of people both

men and women. Sport is a human motion activities through appropriate

techniques, in practice there is an element of play, there is a sense of fun,

do in spare time, and satisfaction. Sports aims to maintain the health and

fitness of the body even to establish and maintain an ideal body shape.

Types of sports are athletics, cardio and martial. Muaythai is the one of

martial sport that interest among people in Indonesia.

Muaythai is the national sport of Thailand and one of its major cultural

exports. It has developed over several centuries in south asia. In 2014

Muaythai was included in the International Word Games Assosiation and

will be represented in the official programme of the word games 2017 in

Wroclow, Poland. In Indonesia, PBMI (board of Muaythai Indonesia) said

Muaythai have been agreed and officially became one of the sport were

prepared in match of the national sport PON XX 2020 in Papua

1
 Besides becoming a sport for competition, Muaythai can reduce

the weight also. With burning of calories, the body will be more healthy and

make an ideal body shape. Not only that, Muaythai also provides benefits as

martial arts. Martial arts has benefit for self-defense. Therefore, the benefits

of Muaythai are burning more calories, shaping hips and leg, and

learning self-defense with simple techniques.

2
 CHAPTER II

THE BENEFITS OF MUAYTHAI

A. OVERVIEW

1. MUAYTHAI

Muaythai was originally called by more generic names such as Toi

muay or simply muay. It is the national sport from Thailand. Muay Thai

practitioners claim that Muay Thai has been there for two thousand years.

But, In 1993 the International Federation of Muaythai Amateur, or IFMA

inaugurated. It became amateur Muay Thai body consisting of 128

member countries around the world and is recognized by the Olympic

Council of Asia. Muay Thai is referred to as “The Art of Eight Limbs”;

and using eight points of contact the body mimics weapons of war. The

hands become the sword and dagger; the shins and forearms were

hardened in training to act as armor against blows, and the elbow to fell

opponents like a heavy mace or hammer; the legs and knees became the

axe and staff. The body operated as one unit. The knees and elbows

3
 constantly searching and testing for an opening while grappling

and trying to spin an enemy to the ground for the kill.

Picture 1. Muaythai techniques

Source : Muay Thai Techniques – All you need to know about Thai Boxing Moves.
Posted by Muay Thai World On September 30, 2014
at http://muaythai-world.com/muay-thai-techniques-thai-boxing-moves/

4
 2. THE TECHNIQUES OF MUAYTHAI

Formal muay Thai techniques are divided into two groups: mae mai or

major techniques and luk mai or minor techniques. Almost all techniques

in muay Thai use the entire body movement, rotating the hip with each

kick, punch, elbow and block.

1. Punching (Chok)

The punch techniques in muay Thai were originally quite

limited being crosses and a long (or lazy) circular strike made with a

straight (but not locked) arm and landing with the heel of the palm.

Punch techniques that used are jab, hook, strike and upper cut.

• Jab : Straight blow with the left hand. To you who are left-

handed, blow performed by using the right hand. Target jab

punch is the face and the front of the body.

• Strike: A blow straight from the back with the other hand that

is not used when a punch jab. If you use the jab punch left

hand, then strike using your right hand and vice versa. Target

strike same like the jab.

5
 • Hook: blow sideways. The target is the face and the body

side.

• Upper Cut: A blow from the bottom up. The target is more,

can body side or front. In addition, the chin also become the

target of this blow.

Picture 2. Jab Technique

Source : Muay Thai Techniques – All you need to know about Thai Boxing Moves.
at http://muaythai-world.com/muay-thai-techniques-thai-boxing-moves/
2. Elbow (Sok)

The elbow can be used in several ways as a striking weapon:

horizontal, vertical, smashing elbow and upper cut elbow.

6
 • Vertical: Movement by using an elbow that moves from top to

bottom.

• Horizontal: Similar to the vertical movement of the elbow but

the elbow is parallel movement.

• Smashing Elbow: Movement with an elbow smash that

resembles the style.

• Upper Cut Elbow: Same as punch upper cut but the focus of

the elbow. Nudge is driven from the bottom up.

Picture 3. Muay Thai Elbow Technique

Source : Muay Thai Techniques – All you need to know about Thai Boxing Moves.
at http://muaythai-world.com/muay-thai-techniques-thai-boxing-moves/

7
3. Kicking (Tee sok)
Kicking techniques that used are low kick, middle kick, high

kick, and push kick

• Low Kick: Kick your legs straight ahead waist. The target of

this kick is the waist down.

• Middle Kick: Kicking leg waist-high straight ahead up to the

armpit. The target of this movement is the middle of the body.

• High Kick: a high kick to the target head.

• Push Kick: Kicking leg movements like pushing. This

movement can be done straight ahead or toward the bottom

and top.

Picture 4. Middle Kick in Muaythai

Source : Muay Thai Techniques – All you need to know about Thai Boxing Moves.
at http://muaythai-world.com/muay-thai-techniques-thai-boxing-moves

8
4. Knee (Ti Khao)

• Upper Cut Knee: The knee is moved from the bottom to the top.

Similar to the movement of the other upper cut but the focus by

using the knee.

• Hook Knee: Similar to hook but using the knee.

• Circle Knee: knee twisting motion accompanied with body parts

also play. The target of this movement are the ribs and thigh side

Picture 5. Muay Thai upper cut knee

Source : Muay Thai Techniques – All you need to know about Thai Boxing Moves.
at http://muaythai-world.com/muay-thai-techniques-thai-boxing-moves/

9
5. Foot-thrust (Teep)

The foot-thrust or literally "foot jab" is one of the techniques in

muaythai. It is mainly used as a defensive technique to control

distance or block attacks. Foot-thrusts should be thrown quickly but

yet with enough force to knock an opponent off balance.

Picture 6. Muay Thai Foot technique

Source : Muay Thai Techniques – All you need to know about Thai Boxing Moves.
at http://muaythai-world.com/muay-thai-techniques-thai-boxing-moves/

10
B. THE BENEFITS OF DOING MUAYTHAI

1. Burning more calories

Muaythai exercise is a physical practice with an intense martial. Muay

Thai training boosts your body’s metabolism which makes you burn off

unwanted fats and gain muscle. Muay Thai movement that integrated

with cardiovascular exercise can also help you lose weight. Early exercise

energy are from carbohydrates and fats in equal numbers, then gradually

increased the use of fat as an energy source during exercise that lasts

between an hour or more while the use of carbohydrates

decreases. Almost all techniques in Muay Thai use the entire body

movement, rotating the hip with each kick, punch, elbow and block.

Body, legs, hands, elbows, knees are actively while doing exercises.

Because of that, it can burn 700-1200 calories per hour while practicing

with an opponent or trainer. While aerobic exercise is generally burn 531-

605 calories per hour. To reduce one kilogram of body fat takes a deficit

of 7000 calories. Muay thai workout can be done 3-5 times per week with

a duration of 30-60 minutes. So that within a month can lose weight 2-3

kilos. Because, the maximum weight loss is only 2-3 kilos in a month.

11
 People who are into Muay Thai training are taught to perform warm-

up exercises to improve blood circulation. Over time, one will notice a

significant decrease in fat and a remarkable increase in muscle toning.

But of course, to get maximum results, you should consult to a nutritionist

to maintain dietary patterns, and use the services of personal trainers who

make sure every movement done well and correctly.

2. Shaping hips and legs

Muay Thai is a striking art that utilizes attacks from the fists,

elbows, knees, and feet. Strikes can be thrown from long, mid, or close

range. Regular Muay Thai training helps build up stamina and put

one’s body in good shape. Arduous routines which are part of the

training will help keep the body stronger. And because the training

requires constant training and drilling, one will develop his mind and

body for a quick response in effectively reacting to the opponent’s

strikes.

Kicking and footwork play a large role in muay Thai. One

movement that is distinctive to muay thai is the roundhouse kick.

Learning how to kick strengthens the musculature of the lower body.

12
Every muscle in your lower body will benefit from practicing the

various kicks and footwork drills incorporated in the sport. Not only

strengthens the musculature of the lower body, but also movement of

the knee and foots will make the hips beautifully toned.

Picture 7. The Kicking Technique

Source : manfaat muaythai bagi tubuh

At http://manfaat.co.id/manfaat-olahraga-muay-thai

13
 Picture 8. Kneeing Technique
Source: 7 Reasons Why Everyone Should Train Muay Thai
At https://evolve-mma.com/blog/7-reasons-everyone-train-muay-thai/

The kicking and kneeing movements of muay Thai promote

increased hip mobility. Having healthy hips alone can save you from

serious pain and numerous terrible medical conditions later in life. Just

remember to do your foam rolling and stretching. Get an occasional

massage and those hips of yours will feel amazing.

3. Learning self defense with simple techniques

Self defense is an act of protecting ourself from another person

which may endanger the physical. Lately, self-defense is very

14
demanding to protect ourself because the crime rate is very high.

There are some kinds of self-defense sport but most of them have

complicated techniques, such as Pencak Silat, taekwondo, karate, etc.

The basic technique of Pencak Silat in are numerous and complex as

horses, attitude pairs, horses eight points of the compass, step patterns,

punch in, kicks, blocks. The basic techniques of taekwondo are

numerous and difficult such as horses, blocks, punctures, kick, parry

and slashes. The basic techniques of karate is basically similar to other

martial arts techniques such as the technique of punching, kicking and

blocking. But karate has many stance that are difficulty in memorized

and practiced. But, the basic techniques in Muaythai there were only 5

such as punches, elbow, kick, knee and foot thrust. Tha’s why

muaythai techniques are simple and not difficult to memorized and

practiced.

15
 Picture 9. Step Pattern in Pencak Silat

Source: 7 teknik dasar pencak silat yang harus kamu ketahui

At http://forum.rajagame.com/printthread.php?tid=17399

16
 CHAPTER III

CONCLUSION AND SUGGESTION

It is the national sport from Thailand that has been there for

two thousand years. There are only 5 basic techniques of Muaythai.

They are punching, elbow, kicking, knee and foot-trust. It’s simple

than others martial arts techniques. Body, legs, hands, elbows, knees

are actively while doing exercises. So, it can burn 700-1200 calories

per hour. Footwork and movement of the knee will strengthens the

musculature of the lower body and make the hips beautifully toned.

In short, the benefits of Muaythai are burning more calories,

shaping hips and legs, and learning self defense with simple

techniques. So, I suggest you to have a Muaythai training because of

that benefits.

17
 REFERENCES

Anas A. 2014. Mengapa Pencak Silat Masih Kalah Dengan Muaythai.

Available from http://www.kompasiana.com. [ Accessed : May,

23 2016]

Author. (n.d). Muaythai. Available from https://id.wikipedia.org/ .

[ Accessed : May, 23 2016]

Author. (n.d). Pencak Silat. Available from https://id.wikipedia.org/ .

[Accessed : May, 23 2016]

Author. (n.d). Taekwondo. Available from https://id.wikipedia.org/ .

[ Accessed : May, 23 2016]

Butar R. 2016. Teknik Dasar Taekwondo. Available from

http://belajartaekwondo.com . [Accessed May, 24 2016]

Cartmell J, et all. 2013. Muaythai The Art of Fighting . Available from

https://cdn.preterhuman.net .

Ekrima A. 2012. Sport Center di Yogyakarta. Available from http://e-

journal.uajy.ac.id/2930/2/2TA11200.pdf . [ Accessed : May,

23 2016]

18
Lee O. 2015. The Top 5 Benefits of Muay Thai. Available from

http://breakingmuscle.com/kickboxing-boxing/the-top-5-

benefits-of-muay-thai. [ Accessed : May, 23 2016]

Muaythai World. 2014. Muay Thai Techniques – All you need to

know about Thai Boxing Moves. Available from

http://muaythai-world.com . [ Accessed : May, 23 2016]

S.M. Fong S. 2014. Martial Arts for Health: Translating Research into

Practice. Available from http://www.esciencecentral.org/ .

[ Accessed : May, 23 2016]

Sitnumnoi S. 2013. Benefits of Muaythai. Available from

http://www.singpatong-sitnumnoi.com . [ Accessed : May, 23

2016]

19