Punch Bag Training Routines
There is a majority of men and women who work 40+ hours a week and most of these people are just sitting all day and they hardly ever move. This causes their health to deteriorate and gets them into all sorts of physical and mental problems. Almost every person involved in such a hectic routine when goes home, he or she is just too tired to work on their fitness or exercise. If you are stuck with a 9-to-5 job every day and cannot find time for your fitness, then this post is for you.
Some advantages of punch bag training are:
- Weight loss
- Resistance training
- Cardio exercise
- Better sense of balance
- Improves reflexes and sense
- Tones body
- Improves mental health
- Strengthens upper body
- Boosts confidence
- Reduces stress
The best time to squeeze a punch bag workout in your daily schedule is when you wake up. Try to wake up bit early than usual in order to accommodate it in your physical training.
Don’t Forget Warm-up and Stretching
Before starting any physical activity it is essential to warm-up. You can warm up by jumping ropes for a few minutes, 10 minute jog on the treadmill or 10 minutes on the elliptical trainer will do the thing.
By punching and kicking a heavy bag, you can build stamina, power, and boost your heart rate. Here is the ultimate punching bag workout to take fitness to the next level.
Low Kick-Right & Left Leg
Use right leg to kick the bottom half of the bag. For maximum impact, as you are about to strike, turn your hip while pivoting on your support leg. Perform this kick as if you are striking your opponent. After practicing from the right leg, it’s time for you to switch the leg from right to left.
High Kick-Right & Left Leg
Use same leg but this time strike the upper half of the bag. In your mind you will aim for the opponent’s head. It is important that you raise your hands while standing in order to guard your chin. Repeat the process from the other leg.
After finishing your warm up, it’s time for some punch training. Throw 20 punches each from right and left hand. With every punch, keep guard up and turn hips.
Right & Left Hook
In order to throw a hook, swing right arm in an arc to the side of bag. Repeat same hook with your left hand.
Knee Strike Using Both Legs
Knee strike is considered a very dangerous strike, practice it using both legs on the punch bag.
First of all you have to understand that without fitness and health life is not the same, you can only work until you are fit to work, so you have to find some time for exercise no matter what. Even half an hour of physical training every day will get you going throughout the day.