Boxing bag training is one of the most effective ways to burn fat, build muscle, and of course, improve your fitness.
Throughout the Netherlands, you can find gyms where you can take specific boxing bag training. The boxing bag workout is suitable for everyone who wants to enjoy exercising: young and old, men and women.
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Equipment needed for home punching bag training
If you want to start training with a punching bag 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 length of punching bag is most suitable for you.
A punching bag can be hung from the ceiling or mounted on the wall using a support. Keep in mind that punching bags are quite heavy, so make sure everything is properly installed.
Also, make sure the punching bag is hung at the correct height so that you can properly perform all aspects of the punching bag training (high and low punches and high and low kicks) and possibly sit-ups using the punching bag.
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Boxing gloves and handwraps
For punching bag training, you'll naturally need boxing or bag gloves. Standard boxing gloves are suitable (especially if you want to train with heavier gloves), as are specific bag gloves or MMA gloves. You'll also use handwraps (also called wraps or hand wraps) under your boxing gloves.
Regarding the sizing of boxing gloves, there's a simple guideline. The size is determined by the weight of the gloves, expressed in ounces (oz). One ounce is 28.35 grams.
For children, there are 6 oz or 8 oz children's boxing gloves. 10 oz boxing gloves are suitable for older children and teenagers, and 12 oz for light men or women.
Adult men usually wear 14 oz or 16 oz boxing gloves. Incidentally, professional-level matches are also fought with 10 oz boxing gloves.
Useful tips for a fun workout on the punching bag
- Do a boxing bag workout with a partner. While one person is punching and kicking, the other can hold the bag. You'll also find that you train much more effectively if you alternate exercises with another person, allowing for rest periods. You can also motivate each other and point out possible improvements in technique.
- Put on some upbeat music. This will help you keep going when you might otherwise have given up.
- Just like with any sport, a warm-up is very important for boxing bag training. Start, for example, with shadow boxing. This includes jabs, uppercuts, and high punches to the rhythm of the music. This can be followed by alternating forward kicks with your left and right legs, while keeping your weight on the ball of your other foot. Then you can do knee raises, bringing your knees high. Follow this with a series of sit-ups. Don't forget to stretch all your muscles thoroughly at the end.
- After the (extensive) warm-up, you're all set to start your punching bag workout.
The following elements could be incorporated into your training on the punching bag.
- Basis: left direct, followed by right direct
- High angle left/right
- Low angle left/right (lever blow)
- Direct punch left/right
- Low step left/right
- Middle kick left/right
- High stairs left/right
Do exercises of approximately 2 minutes (followed by a minute of rest) combining several of the above components. You can gradually build this up to longer rounds and possibly shorter rest periods.
Tips for throwing (or Tips for shot put)
- When punching, keep your other hand high (at your chin).
- When doing a low angle, bend your knees, not your back.
- With a corner kick, you're closer to the goal than with a direct shot.
Tips for climbing stairs
- Turn the foot you're not pedaling with outwards, and your pedaling leg will almost automatically follow.
- Hit the bag with your shin and, if necessary, higher kicks with the instep of your foot, but not with your toes! You can optionally use shin guards.
To vary your punching bag workout, you can do sit-ups in between, clamping the punching bag between your knees and giving the punching bag a left and right hook as you come up.
After your boxing bag workout, a good cool-down is very important. Shake out all your muscles and stretch your arm, leg, and abdominal muscles.
With 2 to 3 intensive punching bag workouts per week, you will quickly notice that your fitness improves, you burn fat, and you develop more muscle mass.
What else do I need?
It's best to train in comfortable boxing shorts or kickboxing shorts. You can also alternate the training with jumping rope. Of course, we also have jump ropes in our store.
We also offer care products such as cooling gel (for injuries) in our webshop.
