Difference between revisions of "Get a Good Work out with Punching Bag"

[[Category: Martial Arts]]

#Locate a jump rope. Skipping or jumping rope is an excellent way to warm-up. Purchase a jump rope or use the old jump rope stored away in your garage. If you are working out at your local gym, ask an employee to help you locate a jump rope at the facility.<ref name="rf1">https://commandoboxing.com/content/beginners-guide-boxing-equipment-and-boxing-gear</ref>   

#Secure the velcro. Finish wrapping your hands at your wrist and secure the velcro. This provides additional wrist support.<ref name="rf2">http://www.expertboxing.com/boxing-basics/how-to-box/how-to-wrap-your-hands</ref>  

#*Move your wrists in a clockwise motion. Switch to a counterclockwise motion after approximately 30 seconds.<ref name="rf3">http://outdoorfitness.com/blog/flexibility-basics-lube-your-joints</ref>

#Jump Rope.  [[Jump Rope|Skip rope]] for at least 5 minutes, aiming to increase the number of jumps-in-a-row as you go. Skipping is an excellent, low-impact activity. It increases your blood circulation, raises your core body temperature, and elevates your heart rate. It also helps you work on your [[Speed up Your Reflexes|coordination]], which is an important component of bag training and boxing.<ref name="rf4">http://www.bodybuilding.com/fun/drobson111.htm</ref>

#Stretch. Complete your warm-up with a light stretch. Begin by stretching the muscle groups in the lower half of your body--your calves, hamstrings, and lower back. Move onto your upper body. Stretch your core, upper back, arms, and neck. Spend a little extra time stretching muscles that are particularly sore.<ref name="rf5">http://wserver.flc.losrios.edu/~willson/fitnessHandouts/muscleGroups.html</ref>

#*To stretch your calves, stand approximately two feet from a wall. Facing the wall, rest your hands on the wall for support. Flex your right foot--press the ball of your foot against the wall while keeping your heel anchored on the ground. Lean into the wall to increase the stretch. Repeat with your left foot.<ref name="rf6">http://www.stretching-exercises-guide.com/calf-stretches.html</ref>

#*Tight hamstrings can be pesky! Stretch your hamstrings by touching your toes. You can complete this stretch from a seated or standing position.<ref name="rf7">http://www.stretching-exercises-guide.com/hamstring-stretches.html</ref>

#*To stretch your lower back, stand with your hands at your sides. Lean to the right and slide your right hand down your leg. Hold for 10 seconds. Come back to a normal standing position. Repeat on the left side.<ref name="rf8">https://www.physioadvisor.com.au/8110250/lower-back-stretches-lower-back-flexibility-exer.htm</ref>  

#*To stretch your neck, come to a seated position. Intertwine your fingers and rest your palms on the back of your head. Tuck your chin into your chest. Press your hands towards your thighs. Release and repeat as needed.<ref name="rf9">http://www.self.com/fitness/2015/02/stretches-relieve-sore-neck-sitting-all-day/</ref>  

#Put on your heavy bag gloves. Heavy bag gloves are used exclusively for training. They have just enough padding to protect your hands during your vigorous workout. Purchase a high-quality pair of leather gloves with velcro fasteners--don’t skimp! Heavy bag gloves are for everyday use. Gloves made of better material--quality leather and molded foam padding--will last longer and provide better protection to your hands.<ref name="rf10">http://www.ringside.com/blog/boxing-equipment-101-what-to-know-before-you-buy/</ref>

#Master the hook. Assume the starting stance. Pivot on the heel of your non-dominant foot. Turn through the leg and hip. As you pivot, extend your non-dominant arm horizontally across your body. Elevate your elbow slightly. Hold your dominant hand near your face for protection. Draw the arm back to the starting position.<ref name="rf11">http://www.heavybagguide.com/heavy-bag-workout-for-beginners/</ref>

#Practice your footwork. Complete a series of timed rounds (8 rounds x 3 minutes, with 1 minute rest in between) and focus on your footwork. In rounds 1 and 2, circle the bag to the right, feeding a jab for every one to two steps you take. In rounds 3 and 4, circle the bag to the left, feeding a cross punch, a straight lined punch with your dominant hand, for every one to two steps. In rounds 5 and 6, circle the bag to the right and feed a 1-2 combo per every one to two steps. In rounds 7 and 8, circle the bag to the left and complete a 1-2-3 combo per every one to two steps.<ref name="rf12">http://www.expertboxing.com/boxing-training/bag-training/heavy-bag-drills</ref>

#*Speed bags rebound after you hit them.  Before hitting the bag again, let it rebound three times--FORWARDS-BACKWARDS-FORWARDS.<ref name="rf13">http://www.expertboxing.com/boxing-training/bag-training/how-to-hit-a-speed-bag</ref>

#Improve the strength and power of your punch. The power behind your punch is derived from good technique. Complete a series of timed rounds (3 minutes each, with 1 minute rest in between) and focus on punching the bag with power. Circle the bag and execute combos (1-2 combo or 1-2-3 combo). Try to hit the bag with 80% to 95% power output. Focus on the power of delivery and back it up with as much momentum and weight as possible. Repeat this drill as you feel fit.<ref name="rf12" />

#Enhance your stamina. Complete a series of timed rounds (15 rounds x 2 minutes, with 1 minute rest in between) while working on enhancing your stamina. Find someone to hold the bag for you. In rounds 1 through 5, stand {{convert|1|-|2|ft|m|1}} distance from the bag. Explode against the bag with a combo of continuous jabs. During rounds 6 through 10, repeat this drill and substitute jabs with crosses. In rounds 11 through 15, repeat the drill. Substitute crosses for 1-2 combos.<ref name="rf12" />

#Stretch. Slowly stretch your back, shoulder, triceps, and abdominal muscles. This will help minimize the training soreness and speed recovery.<ref name="rf5" />