How to workout on a punching bag

how to workout on a punching bag

A 20-Minute Punching Bag Workout to Add to Your Routine

Stand to face the punching bag in a boxing stance. Your feet should be shoulder-distance apart and staggered with one foot in front of the other. If you look down at your feet, the toes of your front foot should be aligned with the heel of your back foot, and the toes of both feet should be pointing at a degree angle to the punching bag. Hitting a bag with bare fists or workout gloves is about as dangerous as walking up to Mike Tyson and telling him he talks funny. If you’re going to train like a boxer, you need to go all in, and that means investing in gloves. Again, Craig recommends leather.

Last Updated: March 17, References Approved. This article was co-authored by Asher Smiley. There are 29 references cited in this article, which can be found at the bottom of the page. In this case, several readers have written to tell us that this article was helpful to them, earning it our reader-approved status. This article has been viewedtimes. hpw a punching bag burns a lot of calories, but it can be tough to figure out how to incorporate it into your routine. Even though it may seem a little intimidating to get started, using a punching bag is a great way to get fit and burn a lot of calories.

To get a good workout with a punching bag, make sure to walk around the bag while doing drills, rather than jumping or crossing your feet. Additionally, throw snap punches so your hand snaps ohw after striking the bag, which will allow you to move faster.

You should also throw jabs by striking the bag repeatedly with your non-dominant hand for 2 minutes. Alternatively, throw a cross by pivoting on your dominant foot and striking the bag with your dominant hand. For tips on how to wrap your hands before puncning with a punching bag, read on! Did this summary help you? Yes No. Log in Social login does not work in incognito and private browsers. Please log in with your username or email to continue. No account yet?

Create an account. Edit this Article. We use cookies to make wikiHow bbag. By using our site, you agree to our cookie policy. Cookie Settings. Learn why people hlw wikiHow. Download Article Explore this Article methods. Tips and Warnings. Related Articles. Article Summary. Question 1 of Warm up with 5 minutes of cardio and stretching. After doing some cardio, do some arm circles to loosen up your upnching and forward bends to stretch out your back.

Throw combinations of how to find a tracking device on car for at least 45 seconds before resting. Instead, focus on throwing 1 or 2 types of punches during the round, such workoutt jabs wrokout, hooksand uppercuts. Keep your core engaged and keep your feet moving so you stay active and work your entire body.

After 45 seconds, how to workout on a punching bag pnching break for 15—20 seconds. Some popular combinations you can try include: [2] X Research source 1 jab with your left hand and 1 jab with your right. Try out different combinations for 5 rounds. Change the types of punches you throw each round to add some variety to your workout.

If you did only jabs in your first round, try adding in a hook or uppercut ounching the next one. After each round, take a short break before starting the next one. For example, throw 1 left jab, 1 right uppercut, 1 left hook, and finish with 1 right jab. Question 2 of Intersperse squats between boxing rounds to work legs and glutes. Rather than taking a short break when you finish your round of boxing, immediately transition into squats.

Do as many squats as you oon within 1 minute. After that, take a break for another minute before going into your next round. For example, you could jab twice, do 1 squat, and continue repeating that for the full 45—second round. Keep your heart rate up with jumping jacks and high knees. After you finish up your punching combinations, transition into these great cardio exercises. Try to workouf as many as you can within 1 minute before going back to work the bag.

Only rest when you feel the need to so your routine stays high-intensity and burns more calories. Incorporate push-ups if how to buy stocks canada want to work your upper body more. Get into a plank position and perform 1 push-up. When you reach the top of the push-up, reach one arm out and punch the bag. Then, do another push-up but punch with your other arm. Continue alternating which arm you punch with for 1 minute or until you feel tired out.

Question 3 punchinb Workoit rights reserved. This image may not be used by other entities without the express written consent of wikiHow, Inc. Once you start feeling comfortable, try switching to combinations of 2—3 punches, such as left-right-left qorkout right-left-left, to add some variation. Use a little more power on the last punch in combo to add some intensity to your workout.

Always bring it back up in front of your punfhing as if you were defending against another person. Move puching the bag in between your punches. Keep shuffling around the bag throughout your entire workout so can practice punching from new angles. Question 4 of Work up what happened to david blaine 2013 5 rounds that are around 3 minutes each.

Working a bag wlrkout be tiring if you do it abg too long, so try starting off with a 3-minute round throwing punches. After you finish your round, rest for 30 seconds or 1 minute before starting your next rounds. Question 5 of Take at least 1 day to rest in between bag workouts. After you do a workout on a punching bag, take a day to rest or do some lighter activities, such as jogging or ba. Question 6 of Wind some hand wraps around your wrists and between your fingers to stabilize them.

Then put on a pair of boxing gloves that fit you well for additional padding. You can throw less powerful punches without gloves to improve form. Question 7 of Turn your body at an angle so your front shoulder points toward the bag. Line up the toes on your front foot with the heel of your how to build a snare for rabbits foot.

Keep your knees bent and your weight on the balls of your feet. Twist at the hips and straighten your arm. Press your weight down into the balls of your feet and start turning your hips toward the bag.

Start with your knuckles pointing up and start extending your arm straight out. Keep your body still when you hit the bag. Stand far enough away from the bag so your arm is almost fully outstretched when you land a punch.

Maintain your balance and try to push the bag away from you without moving backward. Question 8 of Plant your non-dominant leg as a pivot point.

Your non-dominant foot is usually on the opposite side of your body as the hand you use to write. Stand just out vag reach from the bag and turn your body so your non-dominant foot is what is rating scale in research front.

Keep your leg straight and turn your hlw so it points away from the bag. Turn your entire body to add power to your kick. Most of your kicking power actually comes from the rest of your body instead of your legs. Twist your upper body and hips toward the bag and raise your back leg up to start pucnhing kick. Hit the bag with your shin instead of your foot. Punching bags can be a little heavier on the bottom, so you could break the bones in your foot.

Follow through with your kick so you hit with all of your power. Try kicking ppunching bag at different heights to add some variation to your workout. It still might hurt a bit even when you hit the bag with your shin. Question 9 of Focus on your speed and technique instead puncjing power.


A punching bag workout also called a heavy bag workout, gives you the best of both worlds: strength training (with punches) and cardio (with speed). A punch bag workout is a total body package that engages the legs, core, chest, and shoulders. Hitting a bag builds punching power, stamina, and can increase your metabolic rate for days afterward. This workout involves your legs as well as your arms to train the whole body, activating as much muscle as possible to burn the most calories. Apr 25,  · Hitting a bag builds punching power, stamina, and can increase your metabolic rate for days afterward. This workout involves your legs as well as your arms to .

Last Updated: February 27, References. This article was co-authored by Asher Smiley. There are 8 references cited in this article, which can be found at the bottom of the page. This article has been viewed 93, times. Punching bags are a great way to stay fit, develop strength, and reduce stress. Asher Smiley. Our Expert Agrees: If you don't stretch before using a punching bag, you can seriously injure yourself, especially if you're out of shape.

You have to get your body warmed up. Our Expert Agrees: When you're working with a heavy punching bag, try to treat it like a real fight. Don't go all in as fast as you can; otherwise, you'll be tired after 15 seconds. Instead, work your way in. Throw some punches a little slower, then bring in speed and power. As you do that, come back from the bag and circle around it. That way, you can create more of a headspace around what you're doing. To use a punching bag, put on a pair of padded boxing gloves and start by striking the bag for about 30 seconds.

When you punch the bag, make sure your index and middle knuckles hit the bag first, and keep your wrists straight and your elbows tight to lessen your chance of injury. Focus on balancing yourself through each strike. To learn how to safely hang your punching bag, keep reading! Did this summary help you? Yes No. Random Article. Home Random Terms of Use. We use cookies to make wikiHow great. By using our site, you agree to our cookie policy. Cookie Settings. How to Use a Punching Bag.

Explore this Article parts. Tips and Warnings. Things You'll Need. Related Articles. Article Summary. Part 1 of Visit a gym or boxing club to learn the basics. Using a punching bag may seem like a no-brainer, especially if you just plan to work it for basic fitness or stress relief. However, there are very specific punching techniques and rhythms that are nearly impossible to learn on your own. By meeting with a boxing instructor or gym attendant, you can quickly and safely learn basic technique and the different types of training available.

An expert will also help you figure out which type of punching bag is right for you. If you don't have access to a gym or boxing club, try watching instructional videos online. Buy a quality punching bag. You want to buy a punching bag made of top grain leather, heavy-duty canvas, or vinyl. The average punching bag weighs around 80 pounds, though lightweight bags are about 35 pounds and heavy bags can weigh as much as pounds.

For karate, boxing, or mixed martial arts training, choose a heavy bag. You can buy punching bags at sporting good stores or many online retailers.

Obtain bag or box gloves to protect your hands. If you plan on using the punching bag on a regular basis, invest in a quality pair of boxing gloves with extra padding to reduce the risk of injury. You can also use hand wraps under your gloves to supply additional padding and protection. Dress properly. Keep loose or long hair pulled back, dress in gym or fitness clothes that fit your form but don't restrict your movement, and wear athletic shoes and socks.

Learn the different types of kicks and punches. Some basic ones to start out with include lead, hook, and uppercut strikes, elbow strikes, and front, knee, and roundhouse kicks. Part 2 of Decide on a location to hang the bag. You'll want to choose a place where you have plenty of space to move around the bag and to allow the bag to swing. The amount of space you need will depend on the type of training you are doing, but an 8 feet by 8 feet or 2.

Basements are a good place to hang a punching bag because they usually provide better, safer mounting options and will help muffle the sound of the punching on the bag.

Locate a stud beam in your ceiling. You want the beam to be at least 24 inches 61 centimeters from a side wall. It is crucial that your bag is hung from a stud or it could fall and hurt you and anything else under it. Drill a starter hole into the stud beam. The hole will be used to install an eyebolt screw. When you drill the hole, choose a drill bit size that is slightly smaller than the size of the eyebolt. This will ensure a snug fit.

Install the eyebolt. Once your hole is drilled, insert the eyebolt and turn it by hand. As it becomes harder to turn, use a screwdriver or a pair of pliers inserted through the eyebolt to finish the tightening. Attach a swivel hook to the punching bag chains. By adding a swivel hook to the top of the chains, the bag will be able to spin as you work the bag. This reduces tension on the eyebolt. Connect the swivel hook and eyebolt with an S hook.

The S hook allows for easy connection between the swivel hook and the eyebolt. If you are using a lightweight bag, you may also need to secure the bag to the floor, to keep it from swinging up and hitting the ceiling. Follow any specific hanging instructions that come with your bag. Install a wall mount or stand. Be sure to follow the directions that come with the mount or stand to ensure safety.

They also make kicks and follow-up punch angles more difficult to set up. Part 3 of Stretch to warm up. You reduce the risk of injury and muscle ache when you stretch and prepare your body for your workout routine. Be sure to stretch your hands, arms, back, and legs before approaching the punching bag. You may also want to warm up with some cardio, such as a light jog or short jump rope session. Start slow. Punching bags are primarily designed to help you build and develop striking power, and it takes time to build that up.

Take your time, especially in the beginning. Start by working the bag for 30 seconds and increase your time by another 30 seconds with each new session. Intense striking sessions shouldn't last longer than 5 minutes. Limit yourself to 3 to 4 sessions a week working the bag. Strike properly. When you punch the bag, make sure the knuckles of your index and middle fingers are hitting the bag first. Striking with smaller knuckles increases your chances of a break.

Focus on balance. Balance and posture are important when working a punching bag. When you punch, keep yourself balanced by keeping both your feet planted on the floor. By focusing on balance and good posture, you keep your whole body aligned during the workout, which burns more calories, offers better fitness, and reduces risk of injury. Keep your wrists straight and your elbows tight.

When you hit the bag with your fists, be sure to keep your wrists straight or you risk strains and sprains. It will take time to build up your tendon and wrist strength. Never try to hit the bag at full force when you are just starting out. Tensing your elbows can cause harmful strain. Hit the bag with swift punches.

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