The correct way to punch a sandbag

There is a classic scene in Kung Fu movies, which is the scene where the protagonist is practicing hard on a sandbag. This kind of scene often leaves a deep impression on the audience. In addition, boxers also hit sandbags during their daily training. Nowadays, the exercise method of hitting sandbags has been introduced into fitness content, which means that ordinary people can also strengthen their physical fitness by hitting sandbags. However, if you don't master the correct way to hit the sandbag, you are likely to be injured by the sandbag.

1. Beginners should practice hitting sandbags after they have mastered the basic movements of various boxing techniques. When practicing hitting the sandbag, you should constantly improve your technical movements, otherwise it is easy to form wrong movements and it will be difficult to correct them.

2. Be sure to do sufficient warm-up exercises before practicing, especially for the fingers, wrists, shoulders, elbows, and waist to prevent injuries. Do not hit with bare hands. Be sure to wrap your hand straps and wear special sandbag hitting gloves or practice gloves. This can avoid bruises and increase your grip and the feeling of force. When hitting the sandbag, start lightly and then move on to heavy strikes. It is best to do 2-3 sets of empty strikes before practicing hitting.

3. At the moment of hitting the sandbag, clench your fist and tense your wrist joints. Keep your wrist slightly inward to keep the fist and ulna in a straight line to prevent injury. This is especially important. When practicing knee, elbow and leg moves, the main focus is on mastering the technical movements and maintaining body balance, rather than practicing skills. So don't exert too much force to avoid injury.

4. Always maintain the correct combat posture when hitting the sandbag. Immediately retract the attack and prepare for defense after hitting to form good movement habits.

5. When hitting the sandbag, you must concentrate, have a practical concept, and imagine your opponent to cultivate a practical awareness. When practicing boxing, hit the sandbag with the front of your fist, keep your eyes on the hitting part, and punch quickly, accurately and powerfully. At this time, the sound of hitting the sandbag should be crisp and short, and the sandbag should vibrate vertically. Otherwise, the force of punching is unreasonable. Avoid pushing when punching.

6. After using the sandbag for a period of time, it is easy for dents to form at the parts that are frequently hit. When practicing, you should be careful to avoid hitting the junction of the dent and the flat part, because this part is easy for fists and feet to slide and cause sprains.

7. When beginners practice hitting sandbags, they should first practice a single move. It is best to start with the straight punch because it is easy to master. Then practice swinging punches, hook punches, leg techniques, knee techniques, elbow techniques, etc. On the basis of mastering a single move relatively proficiently, practice the interweaving, combination, and continuous striking movements of various moves.

8. When beginners practice hitting sandbags, they must pay attention to the correctness of the movements. The speed should be slow at first and then fast, and the weight should be light at first and then heavy. And it is necessary to combine the strikes with footwork. Don't just focus on the moves while ignoring the technical requirements of footwork and coordinated use of force throughout the body. Otherwise, it will be difficult to perform as expected in actual combat and competitions.