Punching bag training is super good

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 everyone who wants to exercise: young and old, men and women.

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 in your home to see which length of punching bag is most suitable for you. You can hang a punching bag from the ceiling or via a bracket on the wall. Keep in mind that punching bags are quite heavy and that you assemble everything properly. Also make sure that the punching bag hangs at the right height so that you can perform all aspects of punching bag training properly (high and low punches and high and low kicks) and possibly sit ups using the punching bag.

Boxing gloves and bandages

For punching bag training you will of course need boxing or bag gloves. Suitable for this are the standard boxing gloves (certainly if you want to train with heavier gloves) or MMA gloves are used for punching bag training. You also use bandages (also called bandages or bandages) under your boxing gloves.

There is a simple guideline for the size of the chosen boxing gloves. The size is determined by the weight of the boxing gloves. This is expressed in ounces (oz). An 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. Incidentally, competitions at a professional level are also boxed with only 10 oz boxing gloves.

Useful tips for a fun workout on the punching bag

1. Do a punching bag workout with two people. 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 your rest moments in between. You can also stimulate each other and point out possible adjustments in the technique.
2. Make sure you have some uplifting music. This will help you to keep going where you might otherwise have given up.
3. As with any sport, warming up is also very important with punching bag training. For example, start with shadow boxing. Think of punches, forward punches and high punches to the rhythm of the music. This can be followed by alternating left and right forward kicks while continuing to move/jump on the ball of your other foot. Then you can lift your knee, pulling your knees up high. Follow this with a series of sit-ups. Don't forget to finish by stretching all your muscles.
4. After the (extensive) warm-up you are completely ready to start the punching bag training.

The following components could be included in your punching bag training.

• Base: left direct, followed by right direct
• High angle left/right
• Low angle left/right (liver punch)
• Direct punch left/right
• Low kick left/right
• Middle staircase left/right
• High kick left/right

Do exercises of about 2 minutes (followed by a minute of rest) in which you combine several of the above components. You can gradually build this up to longer rounds and possibly shorter rest.

Tips for pushing

• When punching, keep your other hand high (near your chin).
• At a low angle, bend your knees, not your back.
• With a hook you stand closer to the bag than with a direct punch.

Tips for pedaling

• Turn the foot you are not pedaling with outwards, so that your pedaling leg follows almost automatically.
• Hit the bag with your shin and any higher kicks with your instep, but not with your toes! You can use shin guards if you want.

To vary the punching bag training, you can do sit ups in between, for example, where you clamp the punching bag between your knees and give a left and right hook on the punching bag when coming up. After the punching bag training, a good cooling down is very important again. Shake all the muscles loose and stretch your arm, leg and abdominal muscles. With an intensive punching bag training 2 to 3 times a week, you will quickly notice that your condition improves, you burn fat and that you develop more muscle mass.

What else do I need?

It is best to train in comfortable boxing shorts or kickboxing shorts . You can also alternate the training with skipping rope. Of course, we also have skipping ropes in our store. We also offer care materials such as cooling gel (against injuries) in our webshop.