How to Use the Punching Bag: 7 Steps (with Pictures)

Table of contents:

How to Use the Punching Bag: 7 Steps (with Pictures)
How to Use the Punching Bag: 7 Steps (with Pictures)
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The punching bag allows you to work on your body in the round. There are ways to maximize the benefits of exercise and ways to stress your body and risk getting hurt. Read this guide to use your punching bag to the fullest, avoiding possible injuries.

Steps

Use a Punching Bag Step 1
Use a Punching Bag Step 1

Step 1. Hang the bag in a safe place

Use a dowel that is suitable for holding the weight. Keep in mind that if you hang it in the basement or garage, it will feel use from the floor above. Another option is to hang the bag on a metal bracket fixed to the wall.

Use a Punching Bag Step 2
Use a Punching Bag Step 2

Step 2. Buy some gloves to protect your hands

If you plan to use the tool regularly, invest in a good quality pair of gloves with extra padding to reduce the risk of injury.

Use a Punching Bag Step 3
Use a Punching Bag Step 3

Step 3. Study a training plan that includes punching and kicking

Include basic hits that can be hit on a lot, such as forehand, hook and upper cut, elbows, front kicks, knees, and spinning kicks.

Use a Punching Bag Step 4
Use a Punching Bag Step 4

Step 4. Always start your workout with a warm-up to reduce the risk of injuries and muscle aches

Stretch before you start hitting the sack. You can also jump rope or miss.

Use a Punching Bag Step 5
Use a Punching Bag Step 5

Step 5. Start your workout slowly and then build up in intensity

Doing so will allow your body to adapt in the right way. Start your workout as per the table. Take your time.

Step 6. Focus on technique rather than speed

You have to perform kicks and punches correctly to avoid getting hurt. If you focus on the technique, the force brought by each single blow will be greater and more effective.

  • Do not strike the bag with excessive force.

    Use a Punching Bag Step 6Bullet1
    Use a Punching Bag Step 6Bullet1

  • Don't push the bag when you hit it. You have to hit quickly, letting the blow penetrate only a few centimeters.

    Use a Punching Bag Step 6Bullet2
    Use a Punching Bag Step 6Bullet2

  • Avoid locking your elbow when you hit. When you strike, the arm must be close to maximum extension, without reaching it.

    Use a Punching Bag Step 6Bullet3
    Use a Punching Bag Step 6Bullet3

  • Do not hit the sac with the tips of your toes. Front kicks are performed with the sole of the foot. The rotating kicks with the top. Learn soccer techniques before trying them on the bag.

    Use a Punching Bag Step 6Bullet4
    Use a Punching Bag Step 6Bullet4
Use a Punching Bag Step 7
Use a Punching Bag Step 7

Step 7. Chart a recovery time after training

During recovery, the heart rate returns to regular levels. Slow down and then finish your workout by stretching.

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