Best Ways to Do a Punching Bag Workout for Boxing or MMA

When you think of a punching bag workout, what’s the first martial art that pops into your head? For the utmost of us, it's presumably boxing. But boxers aren’t the only athletes who can profit from punching bag workouts. In fact, punching bag workouts are an excellent way to hone other martial trades skills, for case Kickboxing, Karate, Muay Thai, MMA, and Taekwondo.

Punching Bag vs Heavy Bag

Let’s launch with defining some terms then. You’ll frequently hear the terms punching bag and heavy bag interchangeably, they aren't the same thing. All heavy bags are punching bags, but not all punching bags are heavy bags. In other words, a heavy bag is a type of punching bag and the most applicable to our discussion. The classic heavy bag is about 4–5 bases long and hangs from the ceiling. The weight can vary between 30 and 200 pounds.

Heavy bags are supposed to be heavy (hence the name) and absorb your strikes without moving around too important. A good rule of thumb to go by when choosing a heavy bag is to pick one that's roughly half your body weight. The main thing is to choose a commodity with some heft. However, you’ll spend your whole workout staying for the bag torn-center itself, If the bag flies around hectically every time you touch it.

Heavy bags are generally spherical in shape, though some come with contouring to mimic the shape of the mortal body. This allows you to more exercise in more advanced ways like hooks and uppercuts. Other types of punching bags include those little hanging teardrop-shaped speed bags boxers use to get faster and banana bags that are high and further slender. These can be useful if you want to incorporate low kicks into your workout.

Freestanding bags are also useful because they're easier to store and perfect for people who don’t have a place to hang a heavy bag in their homes. The base is filled with beach or maybe water. You can roll them out fluently for a workout and also back over against the wall for a storehouse, making them a great option for home gymnasiums.

Why Use a Punching Bag Workout for Martial Arts Training?

Punching bag Exercises are excellent for the exertion and strengthening colorful muscle groups in your body. Indeed if you only strike the punching bag with your hands, you’ll use muscles each over your body. This includes the lower body as you add a hipsterism twist to maximize power. Using a punching bag also helps you exercise your stances. You’ll get a much better idea of how stable your stations are when you meet resistance. Not to mention that if you want to hit harder, you’ve to exercise hitting commodity. You can do kata and practice workouts until you're blue in the face. Still, you won’t spark the deep muscles that allow you to hit forcefully until you actually hit commodity.

Preparing for Punching Bag Training

You can’t just get a heavy bag and start beating the crap out of it. That’s a good way to beat the crap out of yourself all by yourself. Rather, get a good brace of 12 or 14-ounce boxing gloves and a set of hand wraps. Both these pieces of the outfit are integral to precluding injury while you're training with a punching bag. Wondering how to properly wrap your hands? Check out this easy-to-follow visual demonstration then.

How to Use a Punching Bag

Until you know how to use a punching bag properly, it’s a good idea to train with someone who does, also there are a few amazing apps available you can use any of them. Using the bag wrongly is a form of disaster as you can fluently break bones in your hands, wrists, or forearms. The best way to cover yourself is to not let your training go out the window. However, remember, this is a karate bag training session, If you're a karate sucker. You might be tempted to just start pounding down like a fighter with a new toy but that won’t be as effective for what you want to do. Boxing and karate are two different sports and interpreters use this same training tool a little else.

Execute each fashion with the same perfection and control you would use when training Kata or Kumite. Hit the bag with your whole body, not just your hand or bottom (or whichever part of your body comes into contact with the bag). When punching, drive the indicator and middle cutlet knuckles into the bag, indeed with the gloves on. You're presumably formerly apprehensive that these are the strongest knuckles because they have the support of the forearm bones behind them. Plus, a straight wrist helps ensure no broken bones or pulled muscles in your hands and arms.

Strike, don’t push the bag. However, you’re presumably pushing it rather than hitting it, If you notice that your bag is swinging a lot. Important punches will get the bag moving, but it should haul and stay within a fairly small area rather than go flying off like a sprat on a swing. Always watch your distance from the bag. Striking the punching bag from the wrong distance at best results in an ineffective strike, at worst you could injure yourself. To get the best results, but the same spirit and concentration you would put into your regular muay Thai/ MMA/ karate/ taekwondo training workouts. Be aware of each move and choose your ways rather than just hectically throwing punches.

5 Excellent Punching Bag Workouts

So, now you’ve got your heavy bag set up. You bought your gloves and you’ve figured out how to wrap your hands. What are some good punchbag workouts you can use? Let’s look at a many.

1. Full Body Martial Arts Bag Workout

This circuit workout is an excellent way to engage all the muscles in your body. However, get ready to get ripped and mainly increase your punching and remonstrating power, If you perform this routine constantly. To perform the circuit, execute all the ways with no rest. Once you’ve completed the circuit, rest for 30 seconds to complete one round. Aim to complete 5 rounds during your workout session. Ready? Then goes!

• Right low kick 5 reps
• Right high kick 5 reps
• Left low kick 5 reps
• Left high kick 5 reps
• Straight punches, interspersing hands 20 reps
• Left hook 5 reps
• Right hook 5 reps
• Knee strikes 5 reps on each side

Remember, every fashion should be performed with perfection. Watch your stations and balance and maintain the correct distance from the bag.

2. Straight Punch Burpee Workout

Everybody loves burpees — when they’re not doing them. Burpees are one of the most effective full-body movements for working the whole body and burning fat. Still, you really feel them as you’re doing them. To do the straight punch burpee workout, set yourself a 3- nanosecond round. Do 20 straight punches, interspersing hands. Also, do a burpee. Not sure how to do one? Start in a neutral position with your bases shoulder-range piecemeal. Thickset down and place your hands on the ground. Shoot your legs back behind you so that you end up in a pushup position. While you’re there, go ahead and do a pushup. Jump to bring your bases back over by your hands, stand, and jump straight over in the air.

Some people modify the burpees by barring the upward jump and the pushup (or both). Still, you’ll get the best workout if you aim to do the whole movement. Keep interspersing 20 straight punches with one burpee. When you have 10 seconds left, start slamming those straight punches as fast as you can. When the timekeeper beeps, do 5 burpees. After a short rest, wash and repeat.

3. The 30-30-30 Punching Bag Workout

Again, set a 3- nanosecond round. This workout is a classic boxing workout that involves three punching styles that you perform for 30 seconds each. You’ll do the whole circuit doubly formerly the round ends. For the first 30 seconds, straight punch the bag at a normal speed. For the alternate 30 seconds, you’ll punch with short quick dabs while “jogging” in place (but bringing your knees up in front of you). The last 30 seconds are for your strongest punches. Every one of them is a knockout-good strike.

4. Perfecting the Technique

Still, you know that workouts are an important part of training If you’ve been rehearsing boxing/ karate/ MMA/ muay Thai/ kickboxing for any length of time. They might not be the most delightful part of the class, but they're integral for honing your skills and perfecting your fashion. Well, you can do the same workouts with a punching bag.

Try working your roundhouse kick for 3 twinkles,1.5 twinkles on each side, or switch every 30 seconds. You don’t have to do them presto, but be regular and don’t lollygag. Put a lot of allowed into each movement, icing that you perform the fashion well, without losing your balance. This training system is effective with any striking fashion, low kicks, high kicks, hook kicks, assistants, straight punches, and more. We guarantee that after many rounds of this, your muscles will be screaming for a break!

5. Punching Bag Combos Workout

After you’ve workouts your ways to perfection, it’s time to start combining them. After all, a perfect fashion probably won’t do you much good by itself. Combos are where it’s at for learning to effectively take down an opponent. Rehearsing duos with a punching bag gives you a better idea of what it feels like to use these ways on a person. Plus, you’ll be developing your power and strengthening the necessary muscles at the same time.

Then are some effective duos you can apply. Do each fashion in the quintet formerly and keep going until your round is over.

• Front kick with the frontal leg – poke – cross
• Roundhouse kick with the frontal leg – cross–hook
• Front kick with the aft leg – cross–hook with the frontal hand
• Poke – cross – roundhouse kick with the aft leg
• Apprentice with the frontal leg – cross – cross

This videotape gives a precise demonstration of what this should look like.

The Benefits of a Karate Bag Training

Punching bag workouts aren’t just for boxers and kickboxers. They're an effective training tool for karatekas and other styles of martial trades as well.

When you perform punching bag exercises frequently, you’ll discover a number of benefits beyond the lesser striking power and better balance than we’ve formerly touched on.

For example, if you’ve only ever struck the air, you might notice that your breathing is out when you start punching the bag. You kiai at times with your strikes, which helps to ensure that you breathe properly, but it doesn’t be every time. When you're actually hitting commodity, your body begins to acclimate. Over time, you naturally begin to breathe rightly, further channelizing further power into your punches and kicks.

Working self-defense skills with a punching bag will also ameliorate your form. Sloppy form when you strike the air is one thing — hit a punching bag wrongly and you’ll know it. You might indeed feel it for many days subsequently. Likewise, all these workouts will only serve to ameliorate your core strength. Core muscles are integral to nearly everything you do as a martial artist.

Level Up Your Skills

Punching bag workouts aren’t the only way to train harder and smarter. There are plenty of other ways to level up your martial arts skills.