Discover some amazing tips that will make your heavy bag training more efficient and be the perfect workout regime.
- Want to Start Heavy Bag Training but Don’t Know How?
- The Best Heavy Bag Workout Regime/Techniques
- Some things to Remember Before You Start Your Training
Want to Start Heavy Bag Training but Don’t Know How?
Are you planning on exploring the world of boxing but don’t know where to start? Surely, staring at the punching bag (also known as a heavy bag) in your gym won’t help. Luckily, you have stumbled upon the perfect piece that will tell you everything you need to know about heavy bag training.
The world’s top boxers spend most of their time punching these heavy bags, and this well-devised tool was built to produce elites. This is the most important piece of equipment for any boxer, and if you are looking forward to being one, you better have a heavy bag at home.
Not only that, heavy bag training has many added benefits that not a lot of people are aware of, such as getting your body summer-ready. They tend to work on different aspects of your skills such as power, strength, balance and coordination, technique, and overall endurance.
The Best Heavy Bag Workout Regime/Techniques
Even though most of us get lazy at the thought of going to a gym and running on a treadmill or doing other free hand exercises, for some reason, we all get excited when it comes to a heavy bag; it’s more fun to do, and honestly, it makes us feel badass.
Of course, hiring a trainer is needed in case you want to get into boxing professionally. However, if you wish to burn fat and have a good time, here are some tips for you.
First things First, Find the Right Heavy Bag for You
In the past, the most common type of heavy bags would be leather ones. One may argue about the durability of these bags right now as newer man-made options are available that are more durable. When looking for a punching bag, if your store or brand provides 3 different weights, such as 75, 100, and 125 pounds, always choose the middleweight.
As long as you mount your bag well and ensure that it does not swing or move a lot because that will strain your muscles. Mounting your bag is a crucial step, and if you don’t know what mounts to use, you can use a mount like these.
The Poor Boy Technique
Grab some of your friends to practice this move. Typically, you will have to punch as hard as you can, as fast as you can, and for as long as you can, then you step out and allow the next person to take their turn. If you have a mediocre fitness level, you should be able to do this for 5 minutes.
For more competitive people, like the professional boxers, they usually do it for approximately 15 minutes. It is also a great way to bond with your friends and have some fun.
The Rapid-Fire Round
This session feels exactly the same as it sounds. For the first 15 seconds of rapid-fire, you can just freestyle your punches. In the next 15 seconds, you need to do full-on, power-packed, fully extended punches as if your hands were actually on fire.
Repeat this entire process for a good 3 minutes. Yes, your arms will ache like hell after this, but it is a good stress buster.
Power Punching for More Power
I am sure you have seen that Grinch video wherein a room full of people, he starts screaming to release his energy. Well, now it is your time. All that festered anger that is eating you from within, it is time to remove it with this workout.
Just like rapid-fire, in the initial first 15 seconds, you will do freestyle. Once you are done, it is time to get real loud. You need to punch as hard and as fast as possible while screaming. That’s right, go ahead and live your Grinch dream.
Some things to Remember Before You Start Your Training
The basis of any good workout plan is a well-executed warm-up. This is necessary to get your muscles pumped for heavy training. Otherwise, you might even have a buildup of lactic acid from the sudden load and strain your muscles, leading to a bad muscle pull or even a tear.
Keep your Hands Wrapped
As you will be punching a heavy bag, you need to keep your hands properly covered and gloved. Don’t be in a rush when you do so, take your time, and wrap and cover appropriately so that you can avoid any injuries to your hands and fingers.
Use Adequate Technique
Don’t just keep hitting the punching bag, hoping to increase your power and speed. Just like any other sport, boxing requires good technique, so make that your priority. If you can get that right, the other things will follow as adhesives.
Most Importantly, Don’t Forget to Breathe
As awkward as it may sound, don’t just focus solely on your workout; remember to pay attention to your breathing too. Breathing allows the oxygen to penetrate into your muscles, so always breathe in during rest and breathe out during a workout.
Don’t Forget Your Defenses
You may be punching into a helpless, lifeless bag, but that does not mean your opponent will go easy on you. A heavy bag acts as a proxy player and is made to improve your outcome in a ring. It stimulates the same situation except for the fact that it won’t hit you back.
Therefore, it is up to you to practice in the right way as if you were facing your opponent. Keep those defenses in check and maintain your posture. Remember, your hands should always be up.
Train Heavy and Become the Next Champion
Now that you have an ample amount of knowledge, nothing should be holding you back from putting a pair of gloves on and getting going!