HEAVY PUNCHING BAGS

TIPS FOR HEAVY PUNCHING BAGS

To keep from getting bloody knuckles, apply wraps to your knuckles and wrists. Wraps are designed to provide support for your entire hand and wrist area.

Though at this time you're probably not thinking about this, it protects your future. They also absorb impact which can help you avoid injuries now and can aid in preventing osteoarthritis later on.

Gloves protect your hands and when working with the heavy bag.

If you are a beginner and just wanting to get used to the bag or just wanting to perfect your technique, a lighter glove, such as a 10 oz, will be great.

If you are more experienced, however, you will benefit more from a heavier glove. For more information on gloves, click here.

2. Warming up is just plain smart. Even the pros warm up before training and certainly before a match.

Whether you choose stretching, shadow boxing or another form of warming up, just be sure you do so to help avoid injuries and to reach your optimal workout with the bag.

Warm up on the bag too. Simply circle the bag, throwing light punches, concentrating on great technique. Two or three minutes of this not only helps ensure your form and technique, it will help you prevent hitting the bag too hard and incorrectly which can cause injury.

3. Form matters

Even after you have warmed up and your workout begins, continue to practice proper technique.

You may be tempted to hit the bag hard rather than to improve your form but that is a mistake. Properly hitting the bag will get you much better results.

4. Throw your punches from a fighting stance just as you do in a real fight so you keep your techniques and fundamental precepts consistent.

Failure to do so will make you tired and your punches sloppy.

5. It is important to practice your distancing when hitting the bag.

Use a near full extension in order to exert the most force on the bag. If you stand too close, you not get the maximal results and if you stand too far away, you will only get minimal contact.

6. Breath Properly

One very important, but often overlooked, thing to consider is your breathing while training with the bag.

Exhaling as you throw a punch will help ensure a continual supply of oxygen which will, in turn, feed the muscles. Failure to do so can deplete the body of oxygen and cause thoracic pressure which can result in injury.

Not only will exhaling upon throwing a punch help you avoid complications of thoracic pressure, it will increase your power output.

7. Recover

Taking good care of yourself is of utmost importance if you want to get the most out of training on the heavy bag.

You will need to pay strict attention to your diet. Input equals output so you will not be effective if you are not getting the nourishment you need.

Follow up after the workout with a balance of carbs and protein. You do not need fat directly after a workout.

Working out will take a toll on your body so remember to drink plenty of liquids and get enough rest as well.

8. Want more instructions Damage control teaches you boxing from a MMA perspective. If you have to train at home, or want to up your skills for class, their online videos are worth looking at.