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Both Jet Li and Jackie chan have explicitly said in interviews that they are not good fighters and don’t have any interest in fighting. But from a very young age, tony jaa focus in training was to look like Jackie, Bruce, and Jet — and not to fight. He does all his stunts without any doubles or cables. His father was also a muay thai boxer and gave tony his first lessons.

Muay is a combat sport of Thailand that uses stand-up striking along with various clinching techniques. This physical and mental discipline which includes combat on shins is known as “the art of eight limbs” because it is characterized by the combined use of fists, elbows, knees, shins, being associated with a good physical preparation that makes a full-contact fighter very efficient.

Tony jaa workout diet routine
Tony jaa workout Diet
Wake-up at 5 am
Warm-up exercise include-:
Fingertip and thumb press ups
Splits
Back bends
Deep knee squats
One legged squats
Stretching
Some Acrobatic Leaps
10 km running

Meditation
4 hours of daily training (Muay Thai movements, stretching, gymnastics)
Tony jaa diet routineTony jaa workout Diet
In the morning:
One glass of juice, water or milk
1 typical Thai Rice dish or Oatmeal
1 apple

Lunch:
Water in adequate quantity
Thai rice dish with meat such as beef or chicken
Vegetables

In the evening:
Water in adequate quantity or rehydration drink. If not drunk in the morning.
Fish or meat dish with rice and vegetables
Supplements such as protein shake or magnesium, calcium, and vitamin C.

Tony jaa workout diet for fast and furious 7
Tony jaa workout Diet
“Since weight training involves repetitions, a great deal of energy must be exerted. Therefore, weight training should be practiced only every other day.” – Tony jaa
Tony jaa suggested that you should train at most once every other day, or three days per week, with an extra rest day at the weekend. For Tony jaa, the most important aspect of his new weight training routine was that he could still train his Muay Thai  training on the other days.

Tony jaa Clean and Press – 3 sets of 15 reps
The clean and press is a classic weight lifters exercise. Unlike bodybuilding exercises, which work muscles in isolation, Tony jaa weight lifting/power lifting exercises work muscles together. Tony jaa performed clean and presses in a very intensive way, that is, without rest between reps.In the clean and press a barbell is lifted from the floor, and in one explosive movement the weight is lifted up to rest on the front of the shoulders – this is the clean. Afterwards, the weight is then pressed upwards, and held overhead. It is then lowered to the floor in one movement, and repeated. A good form is essential in the clean and press, it is also important not to attempt to lift too much weight, as injuries to the lower back are common in poorly executed clean and presses.

Tony jaa Barbell Squat – 3 sets of 15 reps
The squat is one of the most important compound exercises in the Tony jaa Workout, especially for martial artists. It develops a solid base and core. In the standard squat, which should always be performed in a squat rack for safety, a barbell is placed across the shoulders and a squat is then performed. Tony jaa advised there should be no pause in the lowest position, instead as soon as your thighs reach a horizontal position, you should rise again to a standing position. The squat works the hips, glutes, hamstrings, calves and quads.

Tony jaa Barbell Pullovers – 2 sets of 8 reps
The barbell pullover is a weight training exercise that is less common these days. It is the classic rib-box expander. To perform a pullover you should lie on a flat bench, hold a barbell with a shoulder width grip overhead, and then lower it backwards behind your head, keeping the elbows slightly bent. The bar should be held as far back as it is comfortable.

Tony jaa Bench Press – 2 sets of 6 reps
No weight training session would be complete without a bench press. Many martial artists actually advise against the bench press as it expands the rib cage, which is a weakness in fighting. Tony jaa taught that a fighter should aim to develop a solid set of ribs, which can take strikes. Performing many bench presses and pullovers can open the ribs too much, so if you plan to fight competitively, do not place too much emphasis on these exercises.

Tony jaa Good Mornings Exercises – 2 sets of 8 reps
Tony jaa was a fan of the good morning exercise. The exercise involves holding a barbell across the shoulders and then bend forward, keeping the legs and back straight. This exercise can be very dangerous if you do not warm up and attempt to use too much weight. Really good mornings can be performed with good results with just an empty bar.

Tony jaa Barbell Curls – 2 sets of 8 reps
Curls are the other staple weight training exercise along with bench presses. Everyone seems to want bigger biceps. For martial arts styles that involve grappling, grabbing, pulling and throwing, a good pairs of guns come in very useful. So perform bicep curls in each training session to build up the guns. Tony jaa Workout aims to increase your pulling power.Change the weight and number of repetitions etc. to give the body a new challenge and a new spurt of growth.

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