Training with a boxing bag at home for beginners. Proceed to the main part
10 benefits of training with a punching bag are:
- Leads to weight loss (weight loss)
- Tones the body
- Resistance training
- Cardio workout
- Improves sense of balance
- Improves reaction
- Improves mental condition
- Strengthens the upper and bottom part body
- Increases self-confidence
- Reduces stress
Try waking up a little earlier than usual, for about 30 minutes, to acclimate your body to physical preparation.
Don't forget to do some light warm-up and stretching!!!
Before starting any physical activity You should warm up using normal warm-up and stretching exercises.
For example, you can use this warm-up complex.
1. Warm up in the joints, the order of execution goes from top to bottom, 5 times in each direction, the pace of execution is slow:
- head rotation
- rotation of arms in shoulders
- rotation of forearms at elbows
- rotation of the hands at the wrists
- pelvic rotation
- 10 deep squats
- 10 body bends forward (try to touch the floor with our hands)
- 10 body tilts to the sides
Proceed to the main part
With a warm-up, you have warmed up your body, built up your endurance, strength, and increased your frequency. heart rate. Now let's move on to the main part - training on a boxing bag, namely striking the bag with different limbs. Let's start with the feet.
LOW KICK- circular kick to the lower level.
Use your right foot to kick the bottom of the bag in an arc. To achieve maximum effect, before striking, while turning on your supporting leg- turn your hip in the direction of impact. Perform this strike as if you were striking your opponent on the thigh.
After performing 10 kicks with your right foot, it's time to switch to your left.
Strike while exhaling sharply!
MAVASHI- circular kick to the middle or upper levels.
Use the same principle as the low kick, but this time you need to kick the top half of the bag as far as the stretch allows. In your mind you will need to aim for your opponent's head.
It is important that when you hit, you raise your hands to your head to protect your chin.
Land 10 hits right foot and repeat this process with the left leg - 10 times.
JAB/CROSS- direct punches to the upper level.
After finishing your kicking, move on to punches. To avoid injuries or abrasions, it is best to wear gloves or bandages on your hands.
Apply 10 straight punches with each hand (first 10 jabs, then 10 crosses) towards the bag, then apply 10 “twos” to the bag - 1 “two” = jab + cross. Remember, at the end of each blow, for a fraction of a second, you need to clench your fist tightly - this will give additional strength and rigidity to the blow.
With each punch, remember to rotate your hips in the direction of the punch.
HOOK- side hand strike (hook strike) to the upper level.
To throw a hook, throw right hand in an arc towards the bag. Repeat the same hook with your left hand.
Perform 10 strokes with each hand while exhaling.
KNEE- blow to the lower level.
A knee strike is considered a very dangerous blow; it is applied to the abdominal area in an ascending straight line. For better effect need to bend well kick leg in the knee, this will increase the stiffness of the knee itself.
Practice it on the punching bag using both legs, 10 kicks with each knee as you exhale.
Conclusion
First of all, you must understand that you can always find time for fitness, especially for physical exercise home - the main thing is to want it!!!
Half an hour of physical exercise in the morning will give you a boost of energy for the whole day and literally soon you will feel positive effect from exercise not only for health, but also in life.
Only with us and at an affordable price you can home use. All products are certified and used in many sports centers around the world.
Train correctly - Train smart!!!
“What other art?”- the novice fighter will say, “Go up to the bag and hit it as hard as you can!”
This approach to training on heavy bags is not only ineffective, but may also prove to be ineffective. The apparent simplicity hides its own nuances. I will share my experience with you, and you will get the most out of it. punching bag - the legendary equipment of all times and peoples.
Indeed, the bag is used in training in various martial arts. The bags come in different lengths (100-200 cm), different weights (20-80 kg) and different shapes.
Over the many years of the existence of a punching bag, a person has developed a “conditioned reflex”: as soon as we see it, we have a desire to hit it. This is where the main advantage of a heavy bag manifests itself - it will endure everything: your strength, anger, aggression, hatred. And, if you haven’t made friends with the bag yet, it’s time to buy it and hang it in your home. The mood will be better every day)))
The initial period of training and practicing hitting the bag carries the risk of injury. Incorrect striking technique, incorrect positioning of the fist and its tension at the moment of impact can lead to a fracture of the wrist and fingers. The skin is often torn off and the knuckles of the fist are damaged. Therefore, when acquiring your first experience of training on a boxing bag, take your time! Start at half strength, and gain momentum as you get used to it. Use special projectile gloves and be sure to.
Make sure that the striking surfaces are correctly positioned at the moment of contact, which should also include the tension of the muscles involved in the blow. But there is no need to imitate action heroes who, having struck a blow, sometimes freeze for half an hour, their eyes bulging.
The final point of impact should be 5-10 cm deeper than the bag shell. Upon reaching this point, immediately return the striking limb back to initial position.
Don't forget to move and defend yourself. Treat the punching bag like a real opponent. Simulate a tough fight.
The big misconception is that by swinging the bag with blows, they boast of their strength. We must hit, not push! From really strong and sharp blows, the bag will shudder, bending at the point of impact. If the bag deviates from the vertical, stop it at the lowest point with a counter blow. This way you can effectively continue developing your combinations.
Twisting of the bag around a vertical axis is a sign of inaccurate strikes. Aim to hit the center of the bag! For the same purpose, you can draw dots on the punching bag that correspond to real vulnerable points on the human body (jaw, temple, liver, solar plexus, hips, etc.).
On heavy bags you can work out any movements, with your feet, with your head (if you wish). With the help of this magnificent projectile, you develop the strength and accuracy of your strikes, improve your body, and strengthen the striking surfaces.
Start working on heavy bags with 2-3 rounds of 2 minutes at the end of the main part of the workout, gradually moving to five rounds of 3 minutes. You can set aside special days in the training week to work only on bags. And this is 10-15 rounds of three minutes. At the end of each round 15 sec. acceleration. A minute of rest between rounds.
For amateurs, I can recommend working in three circles. Each circuit consists of five 30-second segments of work on the bag at maximum pace and with maximum strength, resting 15 seconds between segments. Rest between circles for 1 minute.
Everyone has their least favorite exercises, including me. I don't like working on bags. Yes, you heard right, I don't like this super beneficial part of the workout. I need a living opponent who will oppose my rules of the game. It turns me on and gives me an emotional charge.
But you need to develop from different sides, so I train with full dedication on bags. Moreover, in the absence of a sparring partner or at home, such training takes on a completely different meaning.
Be humane - hit the bag!
Practicing punches on a punching bag - working on a punching bag
Preparing for punch training
The amount of benefit that can be gained by working with a punching bag is enormous and undeniable, not only for maintaining physical fitness, but also for self-defense, and even as a means of relieving stress and negative emotions.
If you already have all the necessary equipment for working with a bag, practicing punches and you can’t wait to start learning techniques for practicing punches on a punching bag, you can skip the introductory instruction by clicking.
Punching gloves
To practice punching with a punching bag, you will first need boxing gloves or mixed martial arts gloves. For practicing punches on the bag, 10-12 ounce gloves are best. These gloves are not very thick and you will feel the blow better in them. It is better to immediately buy leather boxing gloves. Gloves made of genuine leather are much stronger than gloves made of synthetic leather and will last much longer, besides, hands sweat much less in leather gloves.
Along with the gloves, immediately buy special bandages that you will wrap around your hand every time you practice strikes. Boxing elastic bandages will protect your hands from possible injuries.
You can read about how to choose boxing gloves in this article. From our partners you can also buy boxing gloves and bandages in the online store good quality and at a reasonable price.
Along with purchasing gloves, you can immediately buy a punching bag. You can buy a cheap bag, or spend a little more money and get a high-quality leather bag. Prices usually vary from 2,000 rubles for the simplest canvas bag and up to 15,000 for a leather one, High Quality punching bag. The bags can be filled with various fillers, such as: rags, crumb rubber, sawdust.
Rags and crumbled rubber for stuffing are best because they are durable and will not make the bag too hard, which can cause hand injury.
If you are going to train at home, with limited space and the inability to mount brackets for mounting a punching bag, you will be better off buying a water-filled punching bag for home, which is a projectile with a wide base that is installed on the floor and filled with water. The advantages of water-filling bags are that they take up little space and can be installed almost anywhere in the apartment, without requiring any additional fastenings. Such bags perfectly imitate a potential opponent, giving the opportunity to strike from all sides.
On sale you can find modern air bags equipped with a hydropneumatic valve. Thanks to this system, you can independently regulate the weight of the bag and its rigidity by adjusting the level of liquid inside the projectile.
You can find out more about how to choose a punching bag - here in the online store of boxing equipment, you can buy a punching bag, which will be delivered to your home.
You need to mount the bag in a place that will allow you to freely maneuver around it. For greater convenience and safety, there should be a full 360 degree free zone around the bag. If you decide to exercise on your own at home, this is not always possible, because many people have to allocate only a small space in the room for their workouts. Therefore, make sure that nothing interferes with you and that you do not hit anything when striking the pear. Ensure that the floor surface is free of significant obstructions.
Training safety
Beginner athletes often experience injuries, and one of the most common causes of hand injuries when working with a boxing bag is incorrect technique striking and poor fighting stance.
Impact surface of the fist When striking with a fist, the striking surface of the fist should be the bones of the index and middle finger. The knuckles should point slightly downward so that the two main knuckles are exactly in line with the ulna and radius forearms. Before you start practicing hitting the bag, be sure to warm up, warm up and stretch your muscles.
Shadow boxing is a good way to warm up. In shadowboxing, you should not just wave your arms, but imagine an imaginary opponent and strike correctly and accurately as you would in a real fight. Also, to warm up your hands and warm up your muscles, push-ups on your fists, on your fingers, push-ups with clapping will be useful, 1-2 approaches will be enough.
Practicing punches on a pear - working on a bag
When throwing a punch, you should use your full body weight, lean slightly forward during impact, and use rotation with your body. Hard work is the goal of punching bag training, not short, sharp slaps.
There are many types and techniques of strikes, but in this article we will pay the most attention to only one. Hook - side kick is one of the most powerful punches. In most cases, it is the hook that causes a knockout when striking to the head. Your body weight also matters, but without correct technique, you will not be able to effectively deliver a powerful and hard knockout punch.
You can apply a side blow either to the body area - liver, solar plexus, or to the head - chin, temple, nose. The chin is the most vulnerable area of the head, because... a blow to it will create a strong rotation - a shake of the head, cut off the supply of blood and oxygen to the brain for several seconds, as a result of which the person loses control of himself and falls. This is a knockout.
The rotation of the hips, the thrust of the back and the thrust of the legs when throwing a punch are of great importance for striking. strong blow. During movement, you perform simultaneous actions with your legs and arms.
When throwing a punch, lift the heel of your back foot slightly off the floor and push your toe as hard as possible, further and faster outside of your body, your hip should also be invested in the blow by inertia.
Make sure that your throwing arm is parallel to the floor when it hits the striking surface, and at the same time move your right shoulder forward for greater effectiveness by turning your torso. Your head should be tucked toward your chest and your shoulders should be raised as high as possible to protect your chin and head in general. Turn your chin toward your front shoulder, look from under your foreheads, exposing only your forehead. Exhale sharply from your lungs and strike the bag, then instantly return to the starting position.
Once you have mastered this exercise, begin to move around the bag, taking a step to the left or right each time you throw a punch. At the same time, constantly ensure that you maintain alignment and the specified distance between your legs. Walk on your toes and don't let your opponent get closer to you by using straight punches, such as pushes.
Bag work for beginners should consist of 60-second rounds of three or five sets. More experienced athletes can do 10 rounds, consisting of 120 seconds each. Well, seasoned fighters can perform from 10 to 15 rounds of 3 minutes.
The break time between rounds may vary and depends on your level physical training. The break time should not exceed 1 minute even if you are a beginner, because... Your heart rate can quickly become too slow, causing you to feel weak in your legs and feel dizzy. While resting, walk around the room and mentally prepare yourself for the next round.
Working with a punching bag is important and complex and cannot be mastered in one day. Try to practice punching on a punching bag at least three days a week.
I hope our article helped you get enough information about working and training with a punching bag. Don't forget to exercise regularly.
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We wish you success and high results!
Working with a heavy punching bag is important for understanding the mechanics of delivering hard punches. But many accept this work as practically one of the main parts training process. In my opinion, psychological factors come first here: the bag does not give back, and therefore you don’t have to worry about protection, work on the bag is completely controlled by the athlete, i.e. he himself decides when to speed up, when to hit a series, when to take a break, which is very far from the real ragged rhythm of a sports match. All this contributes to the fact that working on the bag becomes much less energy-consuming than working on sparring tasks or on the paws. Our brain chooses what is less energy-consuming, and, of course, it is easier to stand for 6 rounds on a bag than for 3 in exercises.
Now, which will help optimize your work on a heavy punching bag and carry it out with maximum benefit:
1) One of the main problems that a punching bag creates is stagnation. Real combat is often a lot of movement, mobility and competent footwork (nowadays the fashionable word for this term is -footwork).
Since the bag is a slow or almost stationary object, we need to try to incorporate footwork as much as possible. Do side step dances, break the distance, the main thing is not to stand and develop the habit of being static.
2) Next moment- derivative of the previous one. Always protect yourself. Since the bag makes us careless in terms of protection, we turn on the constant swinging of the body (pendulum), put hard blocks, and imagine that we are also being actively beaten.
3) Working on a heavy punching bag cannot be the main part of the training process. The optimal amount of work for setting the hardness of impacts is 10-20% of training time per week.
4) Watch your breathing. Many who try to hit their opponent very painfully experience holding their breath at the moment of the blow. It throws you off the right rhythm. It is important to learn how to maintain a breathing rhythm during speed-strength intervals of activity. Master your breathing technique.
5) Always remember about technique. The bag sometimes pinches the muscle corset if too much force is applied. - this is always a minimum of energy consumption with maximum efficiency. If you see that you are exhausted after 1 minute of working on the bag, then ask the coach to put you back on “school”, on technique. First technique, then toughness.
6) Bandage well and take care of your hands. Our fists, strange as it may seem for many strikers, are not intended for hitting hard objects. I've seen a lot of great strikers with broken hands, hand injuries are very common among fighters. To avoid this, learn, practice the correct application of your fist to the target, do not hit with the corners of your fist, thumb. And most importantly, use high-quality gloves or equipment, long bandages and learn to bandage tightly, covering problem areas of the hand.
Conclusion: a heavy punching bag is an important tool in striker training, but it is far from the first place in preparation. Watch your technique, spend more time working with a partner and, if possible, on your feet with a trainer. Use proven protection and bandage well. Always keep your defense and footwork in mind and you will be able to get the most out of your work on the bag without losing anything.
Slesarev Ilya Igorevich, Also read my articles on topics for drummers:
Working on the bag is an important part of boxing. It helps to improve special physical training, develops the rigidity of the blow, and improves technique. Here we will talk about the basic principles of training a boxer on a bag, looking at a number of useful tips that will help improve your fighting skills.
We don't push, we hit
A boxer must be able to kill a fly on glass. This is what one honored coach of the USSR said. His statement may be somewhat exaggerated, but the blow must be sharp, slightly “going” deep into the target and only coming into contact with it. In our case, the goal is the bag.
How does a push happen? What is “bitty”? When a blow is executed incorrectly, the impulse has a scattered vector; it is not collected at the target point, causing destruction. There may be several reasons why you get a push:
- incorrectly selected distance;
- untimely straightening of the arm;
- speed too low.
The fist must be in contact with the target at the moment when the arm (hand, elbow and shoulder joint), the torso and legs represent a single stable system. This eliminates possible deformation, which will soften the blow. Maximum shock impulse, for example, when direct blow occurs at the moment of straightening the arm. That is, it is in this phase that the contact of the fist with the target will be most effective. If the blow to the bag occurs at a moment when the arm continues to straighten, there can be no question of any whiplash, and at best you will get something like a push.
Throw your hand out, following the technique described in, do not try to “invest” in the blow, strive for the shortest possible contact of your fist with the bag, returning it back along the same trajectory. By the way, it will help to improve the lashing blow, including the moment of contact.
We hit above the usual level
This approach will not only prepare you for a potential meeting with a higher opponent, but will also complicate your work, and, as we know, difficult in training is easy in battle. By deviating from the horizontal trajectory of the blow when working on the bag, your shoulders and other muscle groups receive additional workload, improve strength endurance in general, and this subsequently becomes a big plus.
The same should be said about the hands. There is no need to omit them just because the bag can't answer you. You will quickly get used to it, and training on a machine is, first of all, a simulation of real sparring. Such moments, brought to automaticity when working on a punching bag, will be an excellent bonus in a fight with an opponent.
We work on our feet
Legs in boxing are responsible for coordination and quality of movement. The primary impulse and, consequently, the effectiveness of the strike depend on them. Don’t lean forward, neither your body nor your head – only your arms should fly towards the target. Working on a bag should largely replicate sparring, so instead of using a machine, imagine a partner who is much more mobile and unforgiving of mistakes.
If so, move more. Imitate a fight, don’t give up, periodically include bends, dives, and side steps. The habit of working with a stationary punching bag can deprive you of mobility, which will later be difficult to wean yourself from.
Serial tactics, ragged pace
If you do not have a specific task to work out a certain series (two, three, etc.), use combinations of 4-5 strikes. This density is optimal, since in real conditions longer ligaments practically cannot be effective. In addition, this is the formula that will allow you to productively “scatter” your hands.
Don't forget about accentuating strokes at the end of the series. Develop the skill of hitting at different rhythms and at different angles, which will be very useful in battle when you bring your skill to automatism. All this together will allow you to react flexibly and unconventionally to the current situation, easily throwing out your hands in complex and unpredictable series.
Hit more often
Working on a bag should involve a tighter regime than in combat. Here you need to give 150%. At the same time, do not forget about the tips already listed, using protection, moving competently and intellectually imitating sparring.
High impact density is an improvement in functionality and at the same time development of technique. Having gotten used to hitting a lot, more than in the ring, you will be able to mobilize your efforts at the right moment and carry out winning streak in a real fight. And the probability that you will “fly” in the intervals between the strikes depends on how quickly you punch the connection.
Concentration and unpredictability are the ingredients for successful defensive and offensive actions. The look often gives away a boxer's intentions. There is no need to blink or look away when about to strike - for an experienced opponent this becomes as clear a signal as swinging your hand.
We should not forget that with such a loss of concentration, the likelihood of missing something yourself increases. Create a makeshift dot or draw a dot on the bag to help you focus. Yes, and you don’t need to look in the mirror or just around - do it after training.
