管理员 – レズミルズ（Les Mills）ビデオ音楽ダウンロード

SPRINT 31 ビデオ音楽ダウンロード

SPRINT 31 音楽トラックリスト：

00 For Love.mp3
01 Perth (Dusky Remix).mp3
02 Cadence.mp3
03 Big Bands.mp3
04 Good As Hell (Nick Catchdubs Remix).mp3
05 The Blessing.mp3
06 Bring Change.mp3
07 Got To Keep On.mp3
A4 No Chill.mp3

SPRINT 31 ビデオのスクリーンショット：

SPRINT 31 Choreography Booklet.pdf 振付冊子ファイルに含まれています

SPRINT 31 continues the evolution of music and training – modern and progressive sounds coupled with
heavy, demanding training. This is High Intensity Interval Training on a bike!
We start steady in the Warm-up, finding the beat, adding a Heavy Load before standing and then
dropping that Load and accelerating over the Tempo when the beat drops – pumping the heart rate into
the Training zone.
Long efforts of Heavy Power – stand on a Heavy Load, then push hard for 80 to 90 seconds. There is
instant feedback – the heart rate goes high and legs lactate and burn.
Power Endurance follows – we work the jumps and stay in the Threshold zone to build our Athletic fitness.
A long Sprints track provides balance and gives the recovery we need without dropping the level of
Intensity.
Tabata does what Tabata does best – short and sharp injections of Power before we bring the change.
This workout is a beautiful expression of the science of Intensity and musical progression.

Bas Hollander (The Netherlands) is a LES MILLS
SPRINT™, LES MILLS GRIT™ , LES MILLS THE
TRIP™ and a BORN TO MOVE™ Ambassador. He
is also a Director and Producer in the Production
Team at LMI and is based in Auckland.
Emma Alcock (New Zealand) is a LES MILLS
SPRINT and LES MILLS GRIT Trainer/Presenter/
Instructor and a BODYATTACK Instructor. She
lives in Dunedin.
Glen Ostergaard (New Zealand) is the Creative
Lead for LES MILLS SPRINT , BODYPUMP™ and
RPM™ and lives in Auckland. He is father to 3
children, an avid runner, cyclist, and lifter.
Khiran Huston (New Zealand) is a Creative Lead/
Trainer/Presenter/Les Mills Ambassador for LES
MILLS TONE™, a Creative/Trainer/Presenter/

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RPM 98 ビデオ音楽ダウンロード

RPM 98 音楽トラックリスト：

00 Good Vibes.mp3
01 Feels So Right.mp3
02 boy.mp3
03 Three Little Birds.mp3
04 All These Nights.mp3
05 Offender (Dimension & Grafix Remix).mp3
06 A Sky Full Of Stars (Hardwell Remix).mp3
07 Rush.mp3
08 What A Night.mp3
09 Come And Get It.mp3

RPM 98 ビデオのスクリーンショット：

RPM 98 Choreography Booklet.pdf 振付冊子ファイルに含まれています

GLOSSARY
KEY RPM RIDING POSITIONS
Throughout the ride, we use different riding
positions. These impose slightly different
demands on the body and the working muscles.
Changing positions brings maximum benefits,
avoids over-stressing the body and brings variety
to the ride, which is an important factor in indoor
cycling.
Some positions are used at specific Paces or
Resistances as they are designed for Speed,
Climbing and Power recovery. Others are used
with all Paces and Resistance. Your goal is to ride
both effectively and efficiently in each position
and have your participants do the same.
BIKE SETUP
Before you begin the class use the ‘on-the-bike
quick check’ to make sure you have a slight bend
in your knee at the bottom of your pedal stroke.
SEAT HEIGHT
Bring your feet to 12 o’clock and 6 o’clock. Take
out your bottom foot and place your heel over the
pedal. With a straight leg and hips level, your heel
should just touch the pedal – a good seat height
for great force production. If your heel easily
touches the pedal and the knee is bent, then
the seat is too low. If you cannot reach the pedal
without losing your hip alignment, then your seat
is too high. Once you place your foot back in the
pedal/cage, check you have a slight bend in your
knee – the optimal angle is 25 degrees.
SEAT FORE AND AFT

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CORE 50 ビデオ音楽ダウンロード

CORE 50 音楽トラックリスト：

01 Don’t Let Our Love Die.mp3
02 Unholy (ACRAZE Remix).mp3
03 Ready Right now.mp3
04 Hit The Flow.mp3
05 Move your Body.mp3
06 Shots (Broiler Remix).mp3
45-1 Bad Habits (Joel Corry Remix).mp3
45-5 Champion.mp3
45-6 Heads Will Roll (A-Track Remix) [Radio Edit].mp3
45-9 Higher.mp3
A2 Set Me Free.mp3

CORE 50 ビデオのスクリーンショット：

CORE 50 Choreography Booklet.pdf 振付冊子ファイルに含まれています

Corey Baird (New Zealand) is a LES MILLS
CORETM Trainer and BODYBALANCE® Instructor/
Presenter. He is based in Auckland, where he is
also a personal trainer and international online
trainer.
Vili Fifita (New Zealand) is the Head Program
Coach on the New Zealand TAP Team/Instructor
for BODYCOMBATTM, a BODYPUMPTM, LES MILLS
TONETM, LES MILLS CEREMONYTM, LES MILLS
CONQUERTM and a LES MILLS GRITTM Trainer/
Presenter. He is part of the Creative Team for LES
MILLS CORE, LES MILLS TONE, BODYPUMP, LES
MILLS CONQUER and is a Les Mills Ambassador.
He works as the Innovation Program Manager at
Les Mills International in Auckland.
Lunar Lu (China) is a BODYPUMP, BODYCOMBAT
and LES MILLS CORE Trainer/Presenter/Instructor/
Ambassador, a Les Mills Ambassador and a
BODYBALANCE Presenter. She lives in Shanghai.
Grace Stevens (New Zealand) is a SH’BAMTM and
BORN TO MOVETM Instructor/Presenter, and a
LES MILLS BARRETM Presenter. She is part of the
Creative Team for SH’BAM. She is also an awardwinning professional dancer and choreographer.
Thanks to Niklas Bohlin and Sander Gudim
Choreography – Dan Cohen and Diana Archer Mills
Chief Creative Officer – Dr. Jackie Mills
Creative Director – Kylie Gates
Program Coaches – Kylie Gates, Dan Cohen
Technical Consultant – Bryce Hastings
Production Coordinator – Laura Jackson
Release 50 has arrived! The workout we have
coined the phrase the “workout with focus”.
Each track has a specific objective that requires
focus on either precision, power, control, stability,
endurance or speed. This has really changed the
game for LES MILLS CORE.
The workout’s combinations feel incredible – from
dynamic band training to resisted isolations, the
playful nature of bodyweight exercises bring the
theme of focus alive! Can you move slowly and
then explode? What does it feel like to increase

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TONE 21 ビデオ音楽ダウンロード

TONE 21 音楽トラックリスト：

01 Don’t Know You (Gabe Ceribelli Remix).mp3
02 Express Yourself.mp3
03 Detox.mp3
04 What Do I Do.mp3
05 Shellz.mp3
06 Pancake.mp3
07 California.mp3
08 Drop It.mp3
09 So Real (Warriors).mp3
10 Dale.mp3
11 Rompe.mp3
12 Bring The Whole Hood.mp3
A2 Bird Flex.mp3
A6 No Mid.mp3

TONE 21 ビデオのスクリーンショット：

TONE 21 Choreography Booklet.pdf 振付冊子ファイルに含まれています

TONE 21 is athletic, inclusive and oh so fun!
In this release, we explore the extension of our
TONE Posture – the TONE Core Brace.
We know TONE Posture is about activating all
the muscles that run through the back of the
body that hold us upright. We also know that
being aware of these muscles and activating them
can help us get more out of our movement (this
includes a big squeeze of the glutes, bracing the
core and squeezing through the upper body to lift
the chest.)
TONE Core Brace is about finding tension
through the abdominals to feel supported and
stable while still being able to move. Listen to
how the team coaches this focus throughout the
release.
Every TONE class is designed to help our
participants work efficiently and improve the
quality of movement, supporting everyday
movement in our lives. And we do this in a fun
and inclusive way!
In this release, you’ll notice that we have “one
less track” (No Dynamic Cardio Core). We’ve had
feedback that you’d like longer Resisted Cardio
and Resisted Balance tracks, and we’ve listened!
Don’t worry, our participants are not missing
out on Dynamic Cardio Core work because we
actually train our core dynamically throughout the
entire class! Now we get longer Resisted Cardio
and (in this particular release) longer Resisted
Balance tracks and the holistic training benefits of
a TONE Class – win win!
The musically journey of this release does not
disappoint (we’re building a reputation in TONE
for trend setting music!). In Track 5, watch out
for the new move – Split Scissors. The combo is
guaranteed to get our participants heart rates up
whether they use a plate or not!
We love hearing your thoughts about TONE, so
please continue to give us your feedback!
As always, we hope you love the release just as
much as we do!
Khiran and Diana (and Vili!) xx

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BODY JAM 104 ビデオ音楽ダウンロード

BODY JAM 104 音楽トラックリスト：

01 Lebron en el Bameso.mp3
02 gettin_ hott.mp3
03 Unholy (Disclosure Remix).mp3
04 Pump It Louder.mp3
05 Kammy (like i do).mp3
06 Miracle Maker (Extended Mix).mp3
07 I FEEL LIKE DANCING (Extended Mix).mp3
08 Vibe Like This.mp3
09 Feliz a Distancia.mp3
10 BAILAME.mp3
11 Bompe.mp3
12 Gonna Paris.mp3
13 Back Up.mp3
14 Officially Missing You (Midi Mafia Mix aka Radio Main).mp3
15 Every Night.mp3
16 She Loves Control.mp3
A1 Apply Pressure.mp3
A2 Earn It.mp3
A3 Corpo.mp3

BODY JAM 104 ビデオのスクリーンショット：

BODY JAM 104 Choreography Booklet.pdf 振付冊子ファイルに含まれています

PRESENTERS
Gandalf Archer Mills (New Zealand) is the
Creative Lead for BODYJAM™. He is based in
Auckland and has dedicated his life to dance,
performance and teaching.
Claudia de la Mau (Denmark/Argentina) is
a BODYJAM and BODYCOMBAT™ Trainer/
Presenter/Instructor and a SH’BAM™ Instructor.
She lives in Copenhagen.
Cameron Holland (New Zealand) is a dancer and
performer in BODYJAM, SH’BAM and BORN TO
MOVE filmings. He is part of the Creative Team
for SH’BAM. He lives in Auckland.
Dannielle Lally (New Zealand) is a BODYJAM,
BODYCOMBAT and BORN TO MOVE Presenter/
Instructor and a BODYATTACK™ and LES MILLS
SPRINT Instructor. She is based in Auckland.
Meno Thomas (New Zealand) is a BODYJAM
Trainer/Presenter/Instructor and a BODYCOMBAT
Presenter/Instructor. He is a self-employed DJ and
lives in Auckland
BODYJAM 104! Are you ready?
Warm-up/Isolations
Get your class grooving with the most stylish and new Latin House sounds – simple combinations with
depth and bounce to warm the body. The Palm Push can feel so silly and yet so perfect.
Hype
We’re getting serious about dancing now – get some smooch in your butt lift and keep the arms still,
super swag drags for energy and then all the sass as you walk back. Let this track lift the heat in the room.
I Miss The Old Jam
Now we learn techniques. Summon your class to stretch high with the arms and chest as you do the Afro
Swing with your arms high, creating that beautiful momentum for the Barrel Rolls. Then straight-up energy
hands in the air for the chorus drops.
Now we start to get busy so this is where you need to know your music, and have your simple coaching
cues ready to go – Arm Push, Hands Cross, Chest Circle. Leave space for the music to shine because the
choreography is busy already.

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BODY STEP 131 ビデオ音楽ダウンロード

BODY STEP 131 音楽トラックリスト：

01 HyperParadise (Flume Remix) [Ganz Flip]_Badgal.mp3
02 Hot In It (Tiesto’s Hotter Mix).mp3
03 Say My Name (Afrojack & Chasner Remix).mp3
04 Reach (CLIQUES Remix).mp3
05 Like This_Frenzy.mp3
06 Turn Me Loose, I’m Dr Feelgood.mp3
07 Push It To The Limit.mp3
08 Miss You.mp3
09 Unstoppable (Metrik Remix)_Let’s Go_Assassinate.mp3
10A First Body_Bounce.mp3
10B Villain.mp3
11 First Class.mp3
A11 Soliloquy.mp3
A2 Ring.mp3
B8 Give It To Me.mp3

BODY STEP 131 ビデオのスクリーンショット：

BODY STEP 131 Choreography Booklet.pdf 振付冊子ファイルに含まれています

Ideas for integrating the new Functional Step
Training format to your club timetable:
For the intention to attract new people to your
BODYSTEP class and have them return to do
more BODYSTEP classes.
Dedicate a minimum of 1 BODYSTEP class on
your timetable for the new Functional Step
Training format
• Advertise and show the class on your timetable
as ‘New BODYSTEP Functional Step Training’.
This way, anyone that had previously tried
BODYSTEP and found it too complex will
see that this class is different to the ‘regular
BODYSTEP’ class and may try this new
advertised format.
• Teach BODYSTEP 131 as a whole class
Suggested Mixing & Matching Guidelines for
Release 131
• Follow the new BODYSTEP Functional Step
Training format
• Choose the least complex ‘like for like’ tracks
from previous releases, and make the following
changes to the arm-lines
• Think about switching out more complex
combinations with Single Jogs, Propulsive
Knees, Squats, Propulsive Down Taps and to
avoid tracks with Burpees or ones that go to
the floor. If there is a floor component, teach
the standing variation
• Be guided by your class – remember we
are promising them a class that is simple,
functional, and modern
1: Mobility Warm-up
• Choose: Warm-up from previous releases
• Choose a low complexity track
2: Step Warm-up
• Choose: Step Warm-up from previous releases
• Choose a low complexity track
3: Steady State Cardio

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BODY BALANCE(FLOW)100 ビデオ音楽ダウンロード

BODY BALANCE(FLOW)100 音楽トラックリスト：

AM!R – Nobody Love Like Us.mp3
Big Gigantic & Brooke Williams – Losing My Mind.mp3
Blakey – If I Go.mp3
Citrus Hues – Let You In.mp3
Emeli Sandé – Oxygen.mp3
JC Stewart – Medicine (Aaron Redding Remix).mp3
Karl Jenkins & Mike Ratledge – Adiemus.mp3
name get.bat
Nils Hoffmann feat. Julia Church – 9 Days.mp3
Qeeo – Longing For You.mp3
Sam Ryder – Somebody.mp3
Stanton Lanier – Harmonies of Light.mp3
Sting – Fields of Gold.mp3
Wrabel – good.mp3
Wrabel – nothing but the love.mp3

BODY BALANCE(FLOW)100 ビデオのスクリーンショット：

BODY BALANCE(FLOW)100 Choreography Booklet.pdf 振付冊子ファイルに含まれています

TEACHING THE ESSENCE OF BODYBALANCE
6 Keys to unlocking the Mind-Body
Experience:
Stay in a Balance Frame of Mind
This means coming to class with a positive,
respectful attitude. Acknowledge that your
participants are on individual journeys and your
class will gain a more authentic mind-body feel.
Don’t Pose
That super calm, faux-spiritual voice comes across
as inauthentic and ill-fitting. Your class is an adult
space so respect your participants enough to
teach in your own voice, just keep it calm.
Keep Cues Simple
Although Yoga poses are often technically
complex, your class will not hear you if you ‘talk
their ears off’ with too much cueing. Use the
three-part process to keep it simple and effective:
• Set up clearly using 2 to 4 Layer 1 Set-up cues.
These cues should put people into the shape
of the pose, explaining simple alignment and
breathing. Think of “which body part are we
moving in which direction”. This helps people
feel confident and comfortable.
• Teach any necessary Layer 2 options then
pause to look around at your members.
• Layer 3 cues are often a response to what
we see. Refer to the Technique Manual and
choreography notes for a wide variety of
these. You might need to add another breath
cue, coach deeper into the feel of the pose,
motivate, connect, explain a benefit of the
pose, or just be SILENT.
This is SBS
S Set it up, B Breathe it up, S Silence it up!

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BODY ATTACK 120 ビデオ音楽ダウンロード

BODY ATTACK 120 音楽トラックリスト：

01 I_m Good (Blue) (Electro Remix) [Extended Edit].mp3
02 Hurricane.mp3
03 Made You Look (Future Pop Remix) [Extended Edit].mp3
04 Break Through The Ground (Extended Mix).mp3
05 Low (LUNAX Remix).mp3
06 Falling Down.mp3
07 Like I Can.mp3
08 Alone, Pt II (Da Tweekaz Remix).mp3
09 Techno On My Mind (Radio Edit).mp3
10 Stardust.mp3
11 Good Vibes.mp3
E5 Low (LUNAX Remix).mp3

BODY ATTACK 120 ビデオのスクリーンショット：

BODY ATTACK 120 Choreography Booklet.pdf 振付冊子ファイルに含まれています

BODYATTACK 120 has it all!!! It’s high energy, powerful, and fun!
BODYATTACK is one of the best ways to build fitness and have fun at the same time, and this release will
leave you feeling inspired and motivated to push bigger than you’ve ever done before!
This is a great release to experience BODYATTACK with options in every track so that everyone can move
with success – from the beginner to the experienced.
The music lifts you at the start and you’ll be singing along and playing with the melody and lyrics in the
Aerobic track. You hit massive energy in the Plyometric and Power tracks, and you will LOVE the throw
back tune in the Athletic Strength track – Get Low.
You have an awesome combination of strength and balance focused moves to contrast all the speed and
power – the complete full body training workout!
Another LMA track to keep the music current and some great techno vibes to spice up the last high
energy track.
Only good vibes from start to finish – enjoy!
All my love and energy to you all…

HEY INSTRUCTORS
KEY
Alt Alternate HOH Hands on hips
B Back ROM Range of motion
QC Quiet Chorus Instr Instrumental
B up Build up Seq Sequence
R Right Intro Introduction
Br Bridge (non-chorus) Tempo Normal
RA Running Arms L Left
C Chorus V Verse
Ref Refrain (recurring
phrase or number of
song lines)
F&B Forward and Back
Cts Counts Preview
Rep Reprise (part of the
chorus repeated)
O/H Over head
F Forward OTS On The Spot
Rep X Perform the
Sequence/Exercise
Outro Last few bars of
music

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SHBAM 51 ビデオ音楽ダウンロード

SHBAM 51 音楽トラックリスト：

01 Ape Drumz (Happy Colors _ Ash Remix).mp3
02 Push And Pull.mp3
03 Drag Me Out.mp3
04 Redlight.mp3
05 Jus Watch.mp3
06 Hot In It (Tiesto_s Hotter Remix).mp3
07 Detox.mp3
08 CTRL ALT DEL.mp3
09 Do It.mp3
10 Soy Yo.mp3
11 Cavernicola (Makla Remix).mp3
12 2 Be Loved (Am I Ready).mp3
A11 Bang.mp3
A3 Fizzed.mp3
A6 Ring.mp3

SHBAM 51 ビデオのスクリーンショット：

SHBAM 51 Choreography Booklet.pdf 振付冊子ファイルに含まれています

It’s time to bring the heat to your feet when you
feel the beat! Welcome to SH’BAM 51 – the
seriously cool dance workout that anyone and
everyone can do. Whether it’s Jazz, Hip-Hop,
Latin or Commercial music/dance that’s your
favorite, there is something here that will excite
and motivate everyone.
Dance is joy: dance is freedom. So, for the next
45 minutes, let go of your worries, embrace the
music, release your inner pop star/dancer and
join the workout that has everybody sweating and
smiling throughout.
‘Am I ready’ for SH’BAM 51? Yes, you are!
Chief Creative Officer – Dr. Jackie Mills
Creative Director – Kylie Gates
Choreography – Bianca Ikinofo, Grace Stevens,
Cameron Holland, Summer Bradley, Des Helu,
Yayoi Matches
Production Coordinator – Anusha Kulal
Niklas Bohlin (Sweden) is a SH’BAM, LES MILLS
CORE™, LES MILLS BARRE™ and BODYJAM™
Trainer/Presenter/Instructor and a LES MILLS
GRIT™ Instructor. He lives in Stockholm.
Billy Magg (Sweden) is a SH’BAM,
BODYATTACK™ and BORN TO MOVE™ Trainer/
Presenter/Instructor and a BODYJAM and LES
MILLS CORE Presenter/Instructor. He lives in
Stockholm.
Summer Bradley (New Zealand) is a LES
MILLS BARRE, BODYBALANCE™ and SH’BAM
Masterclass Presenter, and is on the Creative
Team for LES MILLS BARRE, LES MILLS TONE™
and SH’BAM. She works as a Creative Assistant
& Choreographer at Les Mills International in
Auckland. She has 19 years of dance experience
and trained full-time in Australia.
Kaylah-Blayr Fitzsimons-Nu’u (New Zealand)
is a BODYSTEP™, BODYPUMP™, LES MILLS
GRIT, LES MILLS TONE, SH’BAM, BORN TO
MOVE, LES MILLS CEREMONY™ and LES MILLS
CONQUER™ Instructor Presenter and a LES
MILLS Ambassador. She works as a Creative
Assistant at Les Mills International in Auckland.
Des Helu (New Zealand) is a BODYPUMP, LES
MILLS BARRE, LES MILLS GRIT, SH’BAM and
BORN TO MOVE Presenter/Instructor and a LES
MILLS CEREMONY and LES MILLS CONQUER
Instructor. He is based in Auckland.
Yayoi Matches (New Zealand) lives in Auckland
and worked as a professional Ballet dancer
internationally for 5 years. She is a LES MILLS
SHAPES™ Instructor and a LES MILLS BARRE,
SH’BAM and BODYBALANCE Presenter. She is
also part of the SH’BAM Creative Team.
Grace Stevens (New Zealand) is a SH’BAM and
BORN TO MOVE Instructor/Presenter, and a LES
MILLS BARRE and LES MILLS CORE™ Presenter.
She is part of the Creative Team for SH’BAM and
also an award-winning professional dancer and
choreographer.

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BODY COMBAT 95 ビデオ音楽ダウンロード

BODY COMBAT 95 音楽トラックリスト：

01 Brutal_Hurricane (Festival Mix).mp3
02 Mercy.mp3
03 Falling Apart.mp3
04 Turn The Music Up.mp3
05 Thief (Flux Pavillion Remix)_Big City Life.mp3
06 Dolls.mp3
07 Wasabi (Extended Mix).mp3
08 Release (Fred V Remix).mp3
09 Betty (Get Money).mp3
10 Missing Out (The Midnight Remix).mp3

BODY COMBAT 95 ビデオのスクリーンショット：

BODY COMBAT 95 Choreography Booklet.pdf 振付冊子ファイルに含まれています

THE HISTORY OF BOXING
Boxing is a combat sport where two participants,
generally of similar weight, fight each other with
only their fists. Boxing is supervised by a referee
and is typically performed inside a ring with
rounds lasting 1 to 3 minutes. There are three
ways to win:
• Victory is achieved if the opponent is knocked
down and unable to get up before the referee
counts to 10 seconds; this is called a knockout
or KO.
• If the opponent is deemed too injured to
continue, this is called a technical knockout or
TKO.
• If there is no stoppage of the fight before
an agreed number of rounds, a winner is
determined either by the referee’s decision or
by judges’ scorecards.
There are four basic punches in Boxing: Jab,
Straight Right/Cross, Hook and Uppercut.
THE HISTORY OF KARATE
Karate is a Martial Art that is centuries old and
essentially Japanese. The translation of ‘kara’ is
open and the translation of ‘te’ is hand. So, Karate
means ‘empty hand’. Karate training is commonly
divided into three sections:
• Kihon (the basics or fundamentals)
• KATA (forms)
• Kumite (sparring)
THE HISTORY OF MUAY THAI
Muay Thai is referred to as ‘The Art of Eight
Limbs’, as the hands, shins, elbows and knees
are all used extensively in this art. A practitioner
of Muay Thai (Nak Muay) thus has the ability to
execute strikes using eight ‘points of contact’, as
opposed to ‘two points’ (fists) in Western Boxing
and ‘four points’ (fists, feet).
Muay Thai is the national sport of Thailand.
THE HISTORY OF KUNG FU
Kung Fu consists of a number of fighting styles
that were developed over many centuries.
Essentially this is a Chinese Martial Art, practiced
by Shaolin monks. Those fighting styles are
identified as ‘families’ or schools. Examples of
these styles are physical exercises that mimic
movements from animals.

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