Why Warm-up is So Important before Punch Bag Training?

With bag training you can achieve high-intensity and fast-paced workout. The best thing about such workout is that it will help you speed up your calorie burning process. Here you will find all the information you need before throwing punches at Boxing Punch Bag. This warm-up is divided into three stages joint rotation, jumping rope, and stretching.

Ideal Warm-up

Perform your warm-up in following three stages:

• Joint Rotation

This is the first thing you must do before starting your every workout. Begin with joint rotations in order to prepare them for more difficult exercises. Move your joints from feet, knees, hip, shoulders and head in circular motion. This will lubricate them get them ready for the next stage. Perform the circular motion of joints in both clockwise and anti-clockwise motion, for approximately 30 seconds each.

•         Jump Rope

Jump rope or sometimes known as skipping rope exercise is one of the best ways to increase your blood flowing throughout the body. It elevates your heart rate and increases your core body temperature within no time. In view of your bag training workout, skipping also helps you with your coordination, which is an integral part of boxing.

•  Stretching

The final part of your warm-up is light stretching. Your body is divided into different muscle groups, so stretch your body according to that. Lower body half will include muscles like hamstrings, calves, and lower back. Perform stretching of all these muscle groups and move on to the upper body, which includes your core, arms, neck, and upper back. Pay slightly more attention these muscle groups as they will be more actively involved during your heavy bag training.

• One More Thing

For heavy bag training, it is important that your bag equipment such as bag gloves and punching bags have enough padding to protect your hands from getting injured.  Always wear hand wraps or inner wraps before putting on the gloves. These wraps will provide additional protection for your fingers and knuckles during a hard training session.

Finally!

Don’t put everything into your warm-up, it’s supposed to get your body tune up for the actual workout so keep your warm-up under 10 minutes for best results.

How To Improve Speed Using Boxing Gear?

Speed is considered the most important skill in boxing that is why all boxing trainers and coaches emphasize on builder extraordinary hand speed and reflexes. But how you can improve your speed? 

This is a question that everyone wants to know.

It’s true that some athletes are born with the skill, but even they need to further improve it. Here are some important tips for you that can make you really quick. Some of these tips involve boxing

• Heavy bag training

You can not only use a heavy bag for punches, instead you can use it for different workouts as well. You can push and swing the bag and let come back at you. Move your body back and forth to avoid the contact and when the bag moves away, throw straight punch (or combination of punches). You can also incorporate extra moves to this workout.

• Using a Jump rope

Jump rope exercise is not just for leg muscles, it is an excellent cardio workout, which also helps you throw fast punches by developing the fast-twitch muscle fibers positioned in your shoulders and upper back. You can further modify your simple jump rope routine into sprinting workout. This is done in 30 seconds of fast skipping then follow up with 10 seconds of slow paced skipping.

• Training with Focus Pads

You need focus pads for this boxing workout. Your main focus will be on developing speed. In order to achieve that you need to throw 5-6 punch combinations.

• Shadowbox with Hand Weights

Weights are used to add resistance to the speed while shadowboxing. When you remove these weights it automatically speeds up your punches as there is no more resistance.

• Using a Double-end bag for quick feet

Double-end bags are used to develop not only your hand speed but also your hand eye combination. Start off by practicing your jab, then slowly incorporate different cross punch combinations.

• Speed Ball for Speed Punching

The only purpose of speed ball is to develop the hand speed. The more you practice, the easier it will become for you to practice with speed ball.

The above tips will surely help you with your overall boxing skills besides the speed. It is recommended that you always use quality boxing equipment for best results.

What Is The Best Filling For A Punch Bag?

Due to expensive shipping cost of a filled heavy bag, it is much better to purchase an unfilled bag and fill it yourself. Different types of materials are used for fillings like sand, grains, and rags. Here I will tell you why you should use rags to fill up your punching bag.

Why Rags?

Before talking about rags and their advantages, let’s consider using sand and what will happen if you use it. Main problem with sand is that it quickly settles at the bottom end of the bag, making it harder to hit, at the same time when sand settles, the top of the bag gets empty forcing you to add more sand, as a result the bag becomes extremely heavy to lift. This is the main reason why professionals discourages against using sand. Instead if you use rags, it not only offers firmer finish but also moulds better to the shape of the bag. Secondly, rags are much easier to obtain, friendlier on the environment, and can be made easily with old recyclable clothing and other textiles. Due to all these reasons professional gyms prefers rags over other materials as a punch bag filling.

• Filling Your Punch Bag

Once you have identified which material to use as a filling, the next most important step is to how to fit in the rags.

• First step: Fill-in as much rags as possible.

• Second step: Climb in the bag and push the rags down using your feet.

Repeat the above two steps until there is no more room for more rags, make sure it is spread evenly and then hang the bag for training. Punching will evenly spread out the rags further, it will also tell you if it requires additional rags or not.

The bigger the punching bag, more rags you’ll need to fill it up. There are different sizes of punch bags available these days. Normal size for grownup is 4ft and 5ft punch bags. If your height is smaller, then 4ft bag is good enough. For taller and heavier punchers the ideal height is 5ft. Hope, now you have a better idea about what sort of filling you should be using for you punching bag.

Which Punch bag is the best? Freestanding or Hanging Bag

                         

When you’re out buying yourself a punch bag for general fitness or training, it becomes a difficult task when you find out there are so many different types of punch bags out there. Each of these bags has their pros n cons. In this post I will show you what punch bag is best for you, freestanding or a hanging punch bag.

1.Hanging bags are much better than freestanding bags

                           

Freestanding ones feel "empty" too hit, which they are, you can't really sink a solid hit into them, and if you try to kick them, often you end up knocking them over. Not to mention the fact that after a few hits it is not where it was when you started. Meaning they budge and move out of place.

A hanging Muay-Thai bag is simply the best heavy bag out there. After that, Hanging bags are generally better than their free standing counter parts, but take up more space generally and are not always as desirable. So if you live in an apartment where there is no space for a hanging bag then in that case you are better off with a freestanding heavy bag.

2.Filling of the Bag is Important

                             

The bag is less relevant than what you fill it with. Most of the ones you find is local authority sports centers are filled with foam or something else that's as useless as a wet kiss in a fight.

The ideal material for it to be still safely usable are rags, fairly densely packed. You can fill it with sand but it will weigh a heck of a lot and you will absolutely need good quality pad mitts to work with it (and there's a good chance you'll break your wrists if you're not used to punching something this hard!)

If the bag is filled with too light a material, then it won't provide any kind of resistance and will make your work out pretty uninspiring and it won't be much of a work out. You also won't develop your punching/kicking focus and technique.

3.Give more space to hanging bags

                               

Finally, really try to have the bag hanging in completely free space so you can really move around it. Keeping on your toes and moving constantly, like a boxer, is as much a part of the training and the punching and kicking and also teaches you to move.

Remember the purpose of the heavy bag is to develop power. You can't develop power on a target that has no weight behind it, which standing ones don't, the weight is under it. They are better than nothing, but if you have a place to hang a bag, a hanging bag is a much better option.