Standing punching bag workouts are not only practiced by boxers, but also by a number of other athletes. Also, people looking for a good upper body workout often opt for these workouts.
Punching bag workouts are popular not only with boxers, but they have also become popular with other athletes and commoners. While there are some who use the punching bag for enhancing their martial art skills, there are others who use it to get into shape.
The beauty of these workouts is that, they are not only great for the upper body, but they also can be used for a lower body workout. These bags not only take the beating, but also provide resistance, which enhances the quality of the workout. Lately, it is the standing punching bag, which is used for workouts.
Tips for Standing Punching Bag Workout
If you are of the opinion, that your wrists are not as strong as you ideally would want them to be, then you may use gloves without hand wraps. According to a research, without hand wraps the wrists are far more exposed. This helps the muscles of the wrist develop better.
However, it does not mean that you do the standing punching bag exercises without gloves at all. Not using the gloves will show its effect on the knuckles, as they will wear out in no time.
Like is the case with any workout, warm up is mandatory for this workout as well. The warm up will ensure your muscles are more open for the workout, and you are able to perform a wide range of motions rather easily. The most important benefit of warm-up always remains, namely it prevents injuries.
Now that we are on the subject of warm up, I would like to bring it to your notice, as warm up is important, do not underestimate the benefit of a cool down. It will help you to integrate your workout better. Therefore, remember to start your workout with a warm up and end with a cool down. (Not vice versa for sure ;))
The angle at which the bag is tilted ensures a great workout. The best angle to tilt the bag is at 45 degree. For the bag to remain at the said angle, combination of strikes will have to be used. When the bag is hit hard, the bag will have a propensity to fall, on the other hand, hitting it slow will not have any effect.
Therefore, the strikes will have to be rotated at different angles, due to which the athlete will also have to change position and have a great workout.
The duration of the punching bag workout has an important role to play in the workout. While some people choose to have multiple rounds of three minute boxing, there are others, who prefer to longer duration of boxing session.
However, it is best to have the workout timed, even if the duration of the workout is longer than three minutes. It is advised to have a timer running, so that you know, when the time runs out. However, make sure you do not wear a watch during the workout, to prevent the chances of hurting yourself.
In every small interval of punching, try to include as many variety of motions as you can. Some of the punch combination which can be included are, hooks, jabs, uppercuts, crosses, etc. Along with punches, kicks can also be a part of the workout.
You either have one interval of all punches followed by an interval of kicks. The other variation is to have a combination of punches and kicks, so that you are always on the move. However, when you are new to the workout, you should go slow, in a bid not to hurt yourself.
When you are doing the kicks, it is advised that you do not use your shoes to avoid spoiling the punching bag. Also your toes should not be curled, when you are doing the kicks. If the toes are curled, there are chances, you may end up hurting any one of the toes in the process.
For better support for your feet, you can tape the ankles. Once you have gained sufficient ankle strength, then you can do away with the practice.
When you are new to punching bag workout, it is best to seek advice from a professional trainer. The trainer will be in a position to correct your flaws, so that you can perfect your technique, as much as you prevent any kind of injuries to yourself.