Punching bag training is one of the most effective ways to burn fat, build muscle and, of course, improve your fitness.
Gyms where you can take specific punching bag training can be found throughout the Netherlands. Training on the punching bag is suitable for everyone who wants to enjoy working out: young and old, men and women.
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Equipment needed for punching bag training at home
If you want to get started with punching bag training at home, the first step is, of course, to buy a punching bag. Punching bags are available in different lengths. So take a good look at your home situation to determine which punching bag length is most suitable for you.
You can hang a punching bag from the ceiling or attach it to the wall using a support. Keep in mind that punching bags are quite heavy and make sure everything is securely mounted.
Also make sure that the punching bag is hanging at the correct height so that you can perform all aspects of punching bag training properly (high and low punches and high and low kicks), as well as sit-ups using the punching bag if desired.
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Boxing gloves and handwraps
For punching bag training, you naturally need boxing or bag gloves. The standard Boxing gloves are suitable for this (especially if you want to train with somewhat heavier gloves), while specific bag gloves or MMA gloves are also used for punching bag training. You should also use handwraps (also known as wraps or bandages) under your boxing gloves.
There is a simple guideline for choosing the size of your boxing gloves. The size is determined by the weight of the boxing gloves, expressed in ounces (oz). One ounce is 28.35 grams.
For children, there are 6 oz or 8 oz kids boxing gloves. 10 oz boxing gloves are suitable for older children and teenagers, while 12 oz gloves are suitable for lighter men or women.
Adult men usually wear 14 oz or 16 oz Boxing gloves. Incidentally, professional-level competitions are also held with just 10 oz Boxing gloves.
Useful tips for an enjoyable punching bag workout
- Do punching bag training in pairs. While one person is punching and kicking, the other person can hold the bag steady. You will also find that you train much more effectively when alternating exercises with another person and taking rest periods in between. You can also motivate each other and point out possible adjustments to your technique.
- Play some upbeat music. This will help you keep going when you might otherwise have given up.
- As with every sport, warming up is also very important for punching bag training. For example, start with shadowboxing. This can include uppercuts, straight punches and high punches to the rhythm of the music. Follow this by alternating left and right forward kicks while continuing to move or bounce on the ball of your other foot. Then do knee raises, lifting your knees properly high. Follow this with a series of sit-ups. Finally, do not forget to stretch all your muscles properly.
- After the extensive warm-up, you are completely ready to begin your punching bag training.
You could include the following elements in your punching bag workout.
- Basic: left straight, followed by right straight
- High hook left/right
- Low hook left/right (liver punch)
- Straight punch left/right
- Low kick left/right
- Middle kick left/right
- High kick left/right
Do exercises of approximately 2 minutes (followed by one minute of rest) in which you combine various elements from the list above. You can gradually build this up to longer rounds and, if desired, shorter rest periods.
Tips for punching
- When punching, keep your other hand high (by your chin).
- For a low hook, bend your knees rather than your back.
- For a hook, stand closer to the bag than you would for a straight punch.
Tips for kicking
- Turn the foot you are not kicking with properly outward; your kicking leg will then follow almost automatically.
- Hit the bag with your shin and, for higher kicks, possibly with your instep, but never with your toes! You can optionally use shin guards.
To vary your punching bag training, you can do sit-ups in between, for example, clamping the punching bag between your knees and delivering a left and right hook to the punching bag as you come up.
A good cool-down is also very important after punching bag training. Loosen up all your muscles and stretch your arm, leg and abdominal muscles.
With intensive punching bag training 2 to 3 times a week, you will quickly notice that your fitness improves, you burn fat and develop more muscle mass.
What else do I need?
It is best to train in comfortable boxing trunk or kickboxing shorts. You can also vary your workout by skipping rope. We also have jump rope in our store.
We also offer care products such as cooling gel (for injuries) in our webshop.
