Hello everyone for visiting our Self Defense Martial Arts Blog. My name is Tom, the person in charge of content on the Blog.
After two articles on consulting the best humanoid punching bags in 2020 and comparing the standard BOB XL and BOB punch bags. The two articles have been loved and appreciated by many readers, and help you understand the advantages and disadvantages of each type of punching bag. Today I would like to write an article on practice exercises with punching bags at home.
It may seem simple when you throw a punch into the punching bag, but if you have never used a punching bag, it will be a bit difficult. Because the punching bag weighs between 50 and 150 pounds, you will experience resistance from the punching bag that makes you feel jarring and a little painful. Therefore, to be able to practice with the best results, you need to do the following:
1. Warm-up: The goal is to warm up the body, so as not to suffer injuries such as ligaments stretch, cramps, muscle strain .. during exercise. You must warm up before practicing with the punching bag of about 10 minutes. Warm-up exercises include: running on the spot, jumping jack, plank …
2. Standing upright position: Standing in front of the punching bag, one arm away from the pocket, the two legs stand staggered together, and form a 60-degree angle. If you are right-handed, your left-hand takes a stance (protecting your face) and your right hand directly punches in the front pocket. If you are left-handed, do the opposite of the above, which is: right-hand posture (face protection), your left hand punched directly into the punching bag in front of you. Practice this exercise until you become proficient, then move on to the next exercise.
3. Crossing: By putting all of your energy into focusing on your fists, and changing the order of your legs and arms (if you punch your right hand then your left leg is in front and if your left hand is punched, your right leg is first) ). In this exercise, there are two types of diagonal punches, the first being diagonal punching from right to left or from left to right. The advantage is fast speed, used when attacking opponents. The downside is not a strong punch force, the opponent easily dodges or blocks. The second form is diagonal punching from the bottom up (hook punching). The advantage of this type of punch is a great power, can be used when attacking and defending, opponents are harder to dodge and block.
Above are the basic types of exercise with punching bags, which help you practice at home easier. In the following article, I will share more details about other exercises with punching bags, you look forward to it.
Read more: 10 Heavy Bag Training Tips