Punching bag training is one of the most effective ways to burn fat, build muscle and of course improve your fitness. There are gyms throughout the Netherlands where you can follow specific punching bag training. Training on the punching bag is suitable for anyone who wants to exercise: young and old, man and woman.
Supplies 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 the situation at home to determine which punching bag length is most suitable for you. You can hang a punching bag from the ceiling or via a support on the wall. Keep in mind that boxing items are quite heavy and that you assemble everything properly. Also ensure that the punching bag is at the correct height so that you can properly perform all facets of punching bag training (high and low punches and high and low kicks) and any sit ups using the punching bag.
Boxing gloves and bandages
Of course, you need boxing or bag gloves for punching bag training. Standard boxing gloves are suitable for this (especially if you want to train with heavier gloves) or MMA gloves are used for punching bag training. You also use bandages (also called wraps or bandages) under your boxing gloves.
There is a simple guideline regarding the dimensions of the selected boxing gloves. The size is determined by the weight of the boxing gloves. This is 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 youth and teenagers and 12 oz for light men or women. Adult men usually wear 14 oz or 16 oz boxing gloves. By the way, matches at professional level are also boxed with only 10 oz boxing gloves.
Useful tips for a fun training on the punching bag
- Do a punching bag workout as a couple. While one person is busy punching and kicking, the other person can hold the bag. In addition, you will notice that you train much more effectively if you alternate the exercises with another person and take rest moments in between. You can also encourage each other and point out possible adjustments in technology.
- Provide nice, uplifting music. This will help you keep going where you might otherwise have given up.
- Just like with any sport, warming up is very important during punching bag training. For example, start with shadow boxing. Think of thrusts, forward thrusts and high thrusts to the rhythm of the music. This can be followed by alternating forward kicks with left and right while continuing to move/jump on the ball of your other foot. You can then raise your knee, pulling your knees up high. Follow this with a series of sit-ups. Don't forget to stretch all muscles equally well at the end.
- After the (extensive) warm-up, you are ready to start the punching bag training.
You could include the following components in your punching bag training.
- Basic: left direct, followed by right direct
- High angle left/right
- Low hook left/right (liver thrust)
- Direct punch left/right
- Low kick left/right
- Middle kick left/right
- High kick left/right
Do exercises of approximately 2 minutes (followed by a minute of rest) where you combine several of the above components. You can gradually build this up to longer rounds and possibly shorter rests.
Tips for thrusting
- When punching, hold your other hand high (near your chin).
- At a low angle you bend your knees, do not bend your back.
- With a corner you are closer to the bag than with a direct punch.
Tips for pedaling
- Turn the foot you are not kicking with well outwards, your kicking leg will then follow almost automatically.
- Hit the bag with your shin and any higher steps with your instep, but not with your toes! You can use shin guards if necessary.
To vary the punching bag training, you can, for example, do sit ups in between where you clamp the punching bag between your knees and when you come up, give a left and right corner to the punching bag. After punching bag training, a good cool down is very important. Shake all the muscles thoroughly 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 is improving, you are burning fat and you are developing more muscle mass.
