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Get The Most Out of Your Punching Bag With These Tips

Dec 18th 2015 at 4:09 AM

Training with a punching bag is a great way and an alternative to getting the same kind of workout you would get from running, swimming or riding a bike. It’s a fast paced work out and is definitely high intensity, assuring you’ll break a good sweat, tone up and burn calories with maximum efficiency. It’s also very exciting, as within a few minutes, you’ll go through a lot of drills like working on your footwork, including letting off steam and improving your 1-2 combo. To get a perfect workout, you need to approach your program in a systematic manner. First, start by getting all your equipment together. You need a heavy punching bag. If you can’t purchase a bag of your own, don’t sweat it; just find a gym close to you and you’ll get a bag and all other equipment that is needed for a good workout. If, however you prefer to work out in your house, look for a good heavy bag that is well reviewed by other users. You also need a timer. With all the apps available today, you can find a timer that works on your mobile phone. You can also use an egg timer or a watch. Lastly, find a jump rope. Rope jumping is a perfect way to warm up.

After you have all the equipment, start by warming up. If it’s been a while since you did any form of physical exercise, find a trainer for muay Thai at bondi to help you with the drills. To warm up, do joint rotations, starting from your feet, working up to the knees, then the hips, the waist, wrists, shoulders and neck. There are different drills for warming up your joints. For instance, to warm up the shoulders, shrugging motion will work perfectly. While to warm up the ankles, you can rotate them in small circles either clockwise or anticlockwise. Of utmost importance is to warm up the knees. You can massage around the knee caps. You can also pull your knees up to your chest and back down again. Repeat this motion severally until you feel more mobile at the knees. After your joints feel well lubricated, skip rope for around 5 to 10 minutes. The aim is to get the blood pumping.


Your warm up should end with a light stretch. Stretch your hamstrings, neck, calves, upper back, triceps, biceps and lower back. If you have any sore muscles, stretch them for a little longer. At this point, you are ready to begin your workout. Tie your hands and put on the gloves that you use for heavy bags. Because training is rigorous, your gloves should be very good quality as the last thing you want is to walk around a whole week with sore fingers. Good gloves will also last longer. To improve your technique during your boxing sessions at home, it helps to attend several sessions of Thai boxing in Sydney.

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