A punching bag is a popular piece of training equipment for boxers and martial artists. When used effectively, punching bags contribute to cardiovascular fitness and help to perfect fighting skills. A punching bag workout involves using muscles you aren't used to utilizing. The act of hitting the bag over and over can also relieve stress. There are a few tips that will help you make the most of your punching bag workout.
Step 1
Prepare your hands to workout on the punching bag. Wrap them with a traditional boxing wraps, or wear some form of boxing glove or training glove. It is easy to scrape and cut your knuckles when you get going, and you may even damage your finger joints, according to the Bodybuilding For You website.
Step 2
Move yourself around the punching bag in a circular motion, as if fighting a real opponent. Keep your hands up, and keep your head moving from side to side, as if you are avoiding punches. Stand in a fighting stance with your body slightly turned, and one foot slightly forward. If you are right handed, your left foot will be forward, and if you are a lefty, it will be your right.
Step 3
Punch the bag as you move around it, with different combinations. To begin, use only a jab and cross, or straight punch. The jab is a quick, snapping punch done with your lead hand. Pull it back quickly after it makes contact. Your cross is from your back hand, and requires you to twist your hips and pivot up onto the ball of your back foot. Execute one-two, jab/cross combinations with footwork and head movement.
Step 4
Add kicks and knees to your routine for a total body workout. With hands up to protect your face, raise the knee of either leg and kick straight forward into the bag with the ball of your foot. This is a basic straight kick. Bring it back quickly and continue to move.
Step 5
Time out 3-minute rounds with 1 minute of rest in between for a realistic fighting workout.
Tips and Warnings
- As you progress, try more advanced kicks such as roundhouse or side kicks. They can be learned in a martial arts class or by looking through martial arts magazines. Always aim at the head or mid-section areas when hitting a punching bag.
Things You'll Need
- Punching bag
- Boxing or training gloves
- Stopwatch
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