How to practice punching bags

Many people think that hitting a sandbag is very simple. In fact, it is not. Hitting a sandbag also requires certain methods and techniques. If our methods are incorrect, it will seriously affect our learning progress. To practice hitting a sandbag, we must carefully master the essentials of hitting a sandbag. However, many people don’t know where to learn the essentials. In this case, we must find a way to solve the problem. Next, let us learn about the essentials of practicing hitting a sandbag.

It is best to hang it on a wall or a rack. The hardness of the sandbag needs to be strong. The more regular sandbags will generally cause bruises when you first hit them. Repeated use can train strength and resistance to impact. Flexibility requirements are relatively high. Leg press is necessary. Strength training includes long-distance running, short-distance running, squats, push-ups, sit-ups, and single-leg squats. This requires balance and leg strength. Tips for hitting sandbags:

1. Straight punch trains explosive power and strength. The backhand straight punch is relatively powerful and can be used to hit sandbags.

2. Hook punch (swing punch): A swing punch in Sanda, a strike with bent arms.

3. Use the back fist to strike with the arm, shake the wrist to generate power, and use the back of the hand to apply force.

4. Inch punch is a relatively difficult boxing technique. It usually takes several months to feel the power of the inch. Stand on guard when hitting the sandbag, with all your body relaxed. At the same time of contact with the sandbag, push off the ground, turn your waist and push your forearms. The inch punch can have the power of the long punch, with all your body exerting force.

Hitting a sandbag can significantly increase striking power and develop striking endurance, and is an indispensable training component for training boxing athletes. The weight of the sandbag should be determined according to your own situation. Teenagers and beginners should choose a lighter sandbag for practice. If they choose a heavy and hard sandbag, beginners may get injured easily. Before hitting the sandbag, you should do a good job of warming up. Use a 2.5-meter-long and 4-centimeter-wide cloth or cotton belt to wrap your hands. When wrapping your hands, you can wrap your wrists tightly, but don't wrap your fingers too tightly. Wrapping too tightly can easily cause injuries. There are two types of wrapping between fingers and not wrapping between fingers. Usually beginners do not wrap between fingers. Wear sandbag gloves specifically for hitting the sandbag.

When you are a beginner, you must hit the sandbag correctly, one punch at a time. When you start hitting, you must pay attention to maintaining the correct posture, boxing techniques, and footwork to lay the foundation for forming good habits in the future. At the same time, you must pay attention to whether the route of the punch is correct, pay attention to correctly judge the hitting parts, and cultivate a good sense of distance.

When striking, be careful not to push, but strike explosively. Only when you use the strength of your waist and upper body, your strikes will be more powerful. Judging the distance between left and right straight punches is very important. When striking, you must practice by moving forward, backward, left and right. You must have the concept of "imaginary enemy" in your mind and pay attention to putting your weight on your toes. It is important to make full use of your weight. When hitting the sandbag, you can mark the sandbag, draw circles, and practice targeted hitting to develop accuracy. Hitting the sandbag also has its disadvantages. Practicing hitting the sandbag for too long will make your muscles stiff. Excessive muscles will affect your speed. Practicing with the sandbag can easily cause fatigue. As an amateur team member, the practice time should not be too long. Each set should be three minutes, with a one-minute rest in between. Do three to four sets.

Practicing sandbag hitting is a long and difficult process, which requires us to have perseverance. Of course, this is also true when we learn any skill. We cannot fish for two days and dry the net for three days. If we do this, we will definitely not be able to meet our requirements. In short, there are many things we need to learn, not just what we have seen above.