Move of the Week: Basic punches

Master these MMA basics to avoid injury.

The jab: Twist a little and extend your shoulders. Jeffrey E Biteng / The National

Week 1: Basic punches

George Lusadan, a former professional Thai boxing fighter from the Philippines currently based at MMA Fitness in Tecom, demonstrates the first exercise in our eight-part weekly series of boxing workouts. Do this move alone, repeating on both sides for three minutes, incorporate it into your own fitness routine or watch this space over the next seven weeks to create a comprehensive regimen.

Start at what is called the fighting position, with the right hand guarding your chin. Always keep this hand in. Your weight should be centred. Tiptoe your right foot for easier foot work. Focus on your balance.

Jab: Twist a little and extend your shoulders. The right hand should be kept at defence position, while the left hand should be extended at face level.

Upper cut: Stay at fighting position. Bring your left hand down to stomach level then upwards again. Repeat the same move with the right hand.

Top tips:

Always maintain fighting position.

It is important to understand proper execution of the moves to avoid injury. "One must know the art of punching and always stay on guard," says Lusadan.

Power should come from the hip as well as the arm. Be sure to twist the hip and extend your shoulders.

Benefits:

Proper technique works the arm muscles.