Hitting the boxing bag. Light punching bag

What guy doesn't get excited about Van Damme, Scott Adkins or Chuck Noris movies? And the reason for this is quite understandable: everyone wants to be able to fight well in order to be able to protect themselves and their relatives. In fact, learning the basics of self-defense is not difficult; it will not take even the most frail boy more than one hour a day (for one to two months). The whole problem is that when we see professional fights of those who have been training for years, we subconsciously understand that we are not ready to make such sacrifices for the sake of skill alone. So let's figure out how to learn the basics of self-defense on your own and in the shortest possible time!

sparring partner

Of course, it is impossible to learn to fight without having someone to practice your skills on. But everything is much simpler than it seems, because even the Chinese masters came up with many ways to train without an opponent. To do this, various techniques are used, including: shadow boxing, honing the reaction in hitting a wooden pole, or simply practicing punches on a pear. It is about the latter that we will talk further, because, despite the imaginary simplicity, few people know how to hit a pear correctly. We will tell you how to work out and correctly put the most simple and effective strikes hands and feet, which will come in handy more than once in your life.

How to punch correctly

The most popular boxing punch combinations “two” (right - left) and “three” (right - left - uppercut) are known to almost everyone, but have you ever thought that even one single straight punch can be performed different ways. How to hit a punching bag with direct lunges can be described in four simple rules:

The blow should start from the toe of the leg of the opposite striking hand, accumulate inertia along the thigh, body, elbow, and only then come to the moment of contact. It is best to practice the punch slowly at first, working with the whole body, since the correct placement of the punch costs ten times more than even a year of training with the wrong technique.
The fist should not be straight, like a screwed bolt, it should turn 90-180 degrees around its axis throughout the entire impact movement. This allows you to hit harder and harder.
How to beat a pear, if for you it's just a bag? Imagine your opponent, who will be a living person. Remember to protect yourself and always be ready.
No swings! In the process of punching, your fist starts moving from the point where it was. There should be no backtracking. There are two striking techniques: straight and curved. In the first case, you hit straight, without bending your elbow, and in the second, you twist your elbow first, minimizing the amplitude.

How to kick properly

Kicks are not only the most feared (and sometimes deadly), but also more traumatic than punches. Therefore, before you start active sparring, study in detail the technique of how to hit a bag with your feet correctly, and only after that start training. These punches require increased body flexibility and good stretch, so do not overestimate yourself, spend more time warming up and strength training to avoid possible injury.

So, now you are familiar with the basic rules of how to hit a bag correctly. And before you comprehend the basics of self-defense, it remains to take only one step, applying to the matter all the perseverance and zeal characteristic of you. Believe me, the result will not keep you waiting!

“What else is art?”- the novice fighter will say, “Go to the bag and hit it with all your dope!”

This approach to training on heavy bags is not only ineffective, but may also turn out to be. The apparent simplicity hides its nuances. I will share my experience with you, and you will get the most out of boxing bag - the legendary projectile of all times and peoples.

Indeed, the bag is used in training in various martial arts. The bags come in different lengths (100-200 cm), different weight(20-80 kg) and different shapes.

Over the many years of the existence of a boxing bag, a person has developed a “conditioned reflex”: as soon as we see it, we have a desire to hit it. Here the main advantage of a heavy bag is manifested - it will endure everything: your strength, anger, aggression, hatred. And, if you have not made friends with the bag yet, it's time to get it and hang it at home. Your mood will be better every day

The initial period of training and practicing hitting the bag carries a risk of injury. Wrong technique strikes, incorrect fist setting and its tension at the moment of impact can lead to a fracture of the wrist, fingers. The skin is often torn off and the knuckles of the fist are damaged. Therefore, when acquiring the first experience of training on a boxing bag, take your time! Start at half strength, and as you get used to, gain momentum. Use special projectile gloves and be sure to .

Watch for the correct location of the impact surfaces at the moment of contact, which should also be the tension of the muscles involved in the impact. But there is no need to imitate the heroes of action films, who, having struck a blow, sometimes freeze for half an hour, bulging their eyes.

The end point of impact should be 5-10 cm deeper than the bag shell. Upon reaching this point, immediately return the percussion limb back to its original position.

Remember to move and defend. Treat the boxing bag like a real opponent. Simulate a tough fight.

A big misconception is that by swinging the bag with blows, they show off their strength. You have to hit, not push! From really strong and sharp blows, the bag will flinch, bending at the point of impact. If the bag deviated from the vertical, stop it at its lowest point with a counter-strike. So you can effectively continue to develop your combinations.

Twisting the bag around the vertical axis is a sign of inaccurate hits. Aim to hit the center of the bag! For the same purpose, you can draw points on the boxing bag corresponding to real vulnerable points on the human body (jaw, temple, liver, solar plexus, hips, etc.).

On heavy bags, you can work out any, with your feet, with your head (if you wish). With the help of this magnificent projectile, you develop the strength and accuracy of your strikes, improve your body, and strengthen the striking surfaces.

Start working on heavy bags with 2-3 rounds of 2 minutes at the end of the main part of the workout, gradually moving up to five rounds of 3 minutes. You can allocate special days in the training week for working only on bags. And this is 10-15 rounds of three minutes. At the end of each round 15 sec. acceleration. A minute of rest between rounds.

For amateurs, I can advise you to work in three circles. Each circuit consists of five 30 second bursts of bag work at maximum pace and maximum strength, with a 15 second rest between each. Rest between circles 1 min.

Everyone has an unloved exercise, including me. I don't like working on bags. Yes, you read that right, I don't like this super-healthy part of the workout. I need a live opponent who will oppose my rules of the game. It turns me on and gives me an emotional charge.

But you need to develop different parties, so I train with full dedication on bags. Especially in the absence of a sparring partner or at home, such training takes on a completely different meaning.

Be humane - beat the bag!

Bag training is a great alternative to more traditional activities (running, cycling, swimming). Such fast and intense workouts produce a lot of sweat and burn a large number of calories. Pear workouts consist of exercises that are performed continuously over a period of time. Performing exercises with a pear, you can work on the movements of the legs, increase stamina and blow off steam.

Steps

Selection of equipment and inventory

Find or buy a heavy bag. If you are not ready to spend money on your own pear, find a gym where it is. Do you enjoy exercising at home? There are quite a few heavy pears on the market. Study offers and reviews and buy what is right for you.

Take a stopwatch. You will need a stopwatch in any device - a phone, a watch or even a kitchen timer will do. You will need to use a stopwatch during the warm-up, during the main workout, and during the cool-down.

Take the jump rope. A jump rope is a great exercise to warm up. Buy a new rope or use an old one that could be lying around on your mezzanine. If you plan to go to the gym, ask the staff to find you a jump rope.

Warm up

Work your joints. Start the warm-up by rotating the joints - this will lubricate them and prepare them for stress. Rotate your legs, knees, hips and shoulders. At the end, rotate the brushes.

Jump rope. Jump for at least 5 minutes, trying to increase the number of jumps. This is an excellent non-intense exercise that improves blood circulation, increases body temperature and speeds up the heartbeat. Jumping also improves coordination, which is an important element of bag training and boxing.

If you have the opportunity to run on a treadmill or ride a bike, you can replace the jump rope with them.

Do stretching exercises. End your workout with stretching. Pull your muscles first lower half body (calves, hamstrings, lower muscles back). Then move on to the upper half of the body - to the muscles of the core, upper muscles back and neck. If any muscles hurt, give them more time.

Put on your boxing gloves. Such gloves are actively used during training. They are stuffed with a sufficient amount of material that protects the hands from injury. Buy quality Velcro gloves - don't save! These are the gloves you will use every day. Gloves made of quality material (good leather and foam inside) will last longer and will protect your hands well.

Pear Basics

Learn to take the correct posture. Spread your legs further than shoulder width apart. If you are right-handed, lean with the left side of your body towards the bag and lift the heel of your right foot. If you're left-handed, do the opposite. Slightly bend your knees. Pull your hands up to your face without lifting your shoulders and elbows.

Learn to move. During the exercises, you will not stand in one position - you will circle around the bag. Walk around the bag - don't jump or cross your legs. Remember to keep your legs slightly bent and your hands near your face.

Hit the bag correctly. It is important to hit the bag, not push it. During training, you need to do sharp blows, rather than trying to pierce the target through. Sharp actions allow you to concentrate energy through strong blows and fast movements. If you strike in any other way, all the force of the blow will go into the wrist.

Learn to jab. Take a starting position. Clench your hand into a fist thumb on the rest of the fingers. If you are right-handed, stretch your left hand forward; if you are left-handed, stretch your right hand. When striking, keep your wrist straight and your arm slightly bent at the elbow. Return your hand to its original position.

Learn to cross. You will need to strike with your right hand (or left if you are left-handed). Take a starting position. Turn on the heel of your right foot and rotate your leg and hip. At the same time, extend your hand. The right arm should be slightly bent at the elbow. Keep your other hand close to your face for protection. Then return the arm, thigh, leg and heel to the starting position.

Master the hook. Take a starting position. Pivot on the heel of your left foot if you are right handed. Then turn over your leg and hip. At the same time, extend your left arm horizontally past the body. Raise your elbow slightly. Keep your right hand close to your face for protection. Move your hand back to the starting position.

Try a combination of punches. Combination of blows is a bunch of two blows. First, perform a jab, and then immediately after returning to the starting position, a cross. Return to starting position.

Learn to do three hits. You will need to perform three hits in sequence. First you need to perform a jab, then a hook, and at the end - a cross.

Practicing tricks

Sharpen your movement skills. Do the exercises in rounds (8 rounds of three minutes with a minute of rest in between), paying attention to the movement of the legs. In the first and second rounds, go around the bag to the right, jabbing every step or every two steps. In the third and fourth rounds, go around the bag on the left, making a cross (straight punch with the right hand) for every step or every two steps. In the fifth and sixth rounds, go around the bag on the right and perform a combination of two punches for every one or two steps. In the seventh and eighth rounds, go around the bag on the left and perform a combination of three punches for each step or two steps.
- The purpose of leg exercises is to learn how to move around the bag, and not wait until it returns to its original position.
- Move with the bag - lean to the sides and don't be afraid to bend. Do not jump around the bag in a rigid position.
- The pear should be at arm's length from you.
Work on your hitting speed. Perform several rounds of exercises (6 rounds of three minutes with a minute rest between rounds), trying to increase the speed of the blow. Stand at a distance of 50-100 centimeters from the pear. Break each round into fifteen second intervals. In the first and second rounds, lunge towards the bag and perform jabs for 15 seconds. Rest 15 seconds and continue until the end of the round. In the third and fourth rounds, do the same, but replace the jab with a combination of two punches. In the fifth and sixth rounds, replace the combination with a hook.
- Don't think about technique during speed exercises. Your task is to quickly contract the muscles, and not hone the execution.
- Bend your knees slightly to protect your joints.
- Remember to breathe. Short and shallow breaths will help you increase your hand speed.

There is a vast majority of men and women who work more than 40 hours a week, and most of these people just sit in their desk chairs all day and don't move much. This leads to a deterioration in their health and to all sorts of physical and mental problems. Almost every person participates in such a daily routine, and when he goes home after the hustle and bustle of work, he or she is simply too tired to go to the gym or do some exercises at home. If you are stuck at work from 9 to 5 every day and can't find time for fitness, then this post is for you.

The 10 benefits of training with a punching bag are:

Leads to weight loss (weight loss)
Tones the body
Resistance training
Cardio workout
Improves the sense of balance
Improves reaction
Improves mental state
Strengthens the top and lower part body
Increases self-confidence
Reduces stress

The best time to add activities to your daily schedule is in the morning when you wake up.
Try to wake up a little earlier than usual, about 30 minutes, to adjust your body for physical training.

Don't forget to do a light warm-up and stretch!!!

Before starting any physical activity you need to warm up using the usual exercises for warming up and stretching.
For example, you can use this warm-up complex.
1. Warm-up in the joints, the order of execution goes through the body from top to bottom, 5 times in each direction, the pace of execution is slow:

head rotation
arm rotation at the shoulders
rotation of the forearms at the elbows
wrist rotation
pelvic rotation

2. Stretching muscles and tendons:

10 deep squats
10 body tilts forward (hands try to touch the floor)
10 body tilts to the sides

3. Jumping rope for 3-5 minutes.

Get to the main part

With a warm-up, you've warmed up your body, tuned your endurance, strength, and increased your frequency. heart rate. Now let's move on to the main part - training on a boxing bag, namely, striking the bag with different limbs. We start with the legs.

LOW KICK- circular kick to the lower level.
Use your right foot to strike the bottom of the bag in an arc. For achievement maximum effect, before striking, while turning on your supporting leg - turn your hip in the direction of the strike. Execute this kick as if you were hitting your opponent in the thigh.
After doing 10 kicks with the right foot, it's time to switch to the left.
Strike on a sharp exhale!

MAVASHI- circular kick to the middle or upper levels.
Use the same principle as in the low kick, but this time you need to kick the top half of the bag for as long as the stretch allows. In the mind, you will need to strive for the opponent's head.
It is important that you bring your hands up to your head when you strike to protect your chin.
Land 10 hits right foot and repeat this process with the left leg - 10 times.

JAB/CROSS- direct punches to the upper level.
After finishing your footwork, move on to punches. To avoid injury or abrasions, it is best to wear gloves or bandages on your hands.
Throw 10 straight punches with each hand (first 10 jabs, then 10 crosses) to the side of the bag, then hit the bag with 10 deuces - 1 deuce = jab + cross. Remember, at the end of each blow for a fraction of a second, you need to clench your fist strongly - this will give additional strength and rigidity to the blow.
With each punch, remember to rotate your hips in the direction of the punch.

HOOK- side punch (hit-hook) to the upper level.
To land the hook, throw your right arm in an arc towards the bag. Repeat the same hook with the left hand.
Perform 10 strokes with each hand as you exhale.

KNEE- strike to the lower level.
A knee strike is considered a very dangerous blow, applied to the abdomen in a straight line ascending. For the best effect, you need to bend the shock leg well at the knee, this will increase the rigidity of the knee itself.
Practice it on the bag using both feet, 10 hits with each knee as you exhale.

Conclusion

First of all, you must understand that you can always find time for fitness, especially for exercise at home - the main thing is to want!
Half an hour of physical exercise in the morning will give you a boost of energy for the whole day and literally soon you will feel positive effect from classes not only on health, but also in life.

Only with us and at an affordable price you can for home use. All products are certified and used in many sports centers around the world.

Train right - Train smart!!!

Everyone knows that a punching bag does not give back, but this is understandable, and sparring is an integral part of training. All right, but, nevertheless, nothing can replace a heavy boxing bag. Each training projectile has its own purpose, and since in our case it is a pear, we will consider its purpose.

There is a difference between a punching bag and a punching bag, but many people speak of a punching bag as a punching bag, and, accordingly, they speak of it as it should - a punching bag. You can’t say that about a pear, since it resembles the shape of a pear in shape. Calling a punching bag a pear is more of a matter of habit in general, and I don't think it's something terrible.

The blog has an article "", which may interest you. To make a punching bag does not need a lot of time and money. By by and large you only need sand and a polypropylene bag (a couple of pieces). You should choose a pear filler based on your preparation, but this is not about that now.

Let's go directly to how to hit the punching bag correctly. Why would a person be interested in this at all? No, I'm not in terms of goals. A person who is interested in the question "How to hit a bag correctly" is most likely training in the gym without a coach, or at home, and he does not quite understand what he needs to do. Alternatively, you have a coach, but you think that he is doing something wrong, and you doubt his competence. Maybe you just don't like the way he teaches. Yes, coaches are different. good coach can always be determined by the achievements of his students.

Which pear (bag) to choose. Weight

The weight of a punching bag that may suit you depends on your weight, but in general, the heavier the better, and weights of 70-100 kg are fine. Naturally, you will not be able to train fruitfully on a 40 kg boxing bag if your weight is 90 kg.

In principle, it is a pear that can be suitable for practicing punches, but nevertheless, it will not replace a good and heavy boxing bag, since on the bag you can work out punches to the head and body, and you can also work out kicks on the lower parts and body. On a bag that is often closer to head height, you won't be able to practice low kicks. Accordingly, kicks fall at the level of the head. The material of the punching bag is not important, but I want to say a few words about it. If you are working with bare hands, then the pear should be exclusively leather. For example, working with bare hands on a tarpaulin pear, you will very quickly erase the skin, and your fists will be in wounds that will not allow you to conduct a fruitful workout.

The bag should not be very hard, because working on a very hard bag, you will unwittingly restrain the force of the blow, which can become a habit, but we do not need it. But, if there is only a hard pear, then it's okay. You can work on it, slowly hardening your fists, and gradually moving on to punches in full force but it needs to be monitored and controlled.

Equipment

Perhaps you have a question - “Why work on a pear with your bare hands?”. The fact is that the athlete must proceed from the goal, and in accordance with it, approach training. If you are training to be in shape and fight back against hooligans on the street, then in this case it is better to use a minimum of equipment, or work without it. By equipment I mean bandages, shells and other gloves.

It is difficult to say what is best for training, the purpose of which is protection on the street.

On the one hand - boxing bandages. Wonderful and very desired subject fighter equipment, but do not forget that on the street you will not have time to wrap bandages, and your fists get used to the corset that is created by bandages, and in case of a wrong blow, there can be serious consequences. Although, even when training in bandages alone, the hands become hardened, and the consequences will not be very serious, unlike an untrained fist. The same, do not forget that the boxing bandage fixes the hand very well in the wrist, and this gives a certain unloading during training.
The second option is ordinary medical elastic bandages. A very good thing, and there are advantages to using these bandages. One of the pluses is that they bandage very quickly. They do not need to be bandaged like boxers. We simply wrap an elastic medical bandage around the palm and wrist, and it is advisable to hide the end under the bandages in the palm of your hand. The option is good and convenient. If the boxing bandage is allowed to go, if we do not tighten tightly, then everything will be in order. We can wrap the striking surface as many times as needed, and wind the wrist several times purely symbolically. That is, in this case, we simply protect the hand, and give freedom to the hands, which will not be fixed during an unexpected street fight.
Rifle gloves are a good option. It is good because the brush is not fixed, and gloves serve as protection for you. Agree that you can’t work with your bare hands for a couple of hours. This is a great option, and if possible, I advise you to choose it. The hand remains as mobile as possible at the wrist, and the bones of the fist are not in the corset.
Another good option that I want to advise you is ordinary household gloves. You can fruitfully work on the bag in ordinary household gloves. If they are tight, then put on one pair, and if they are thin, then two or three. This is an economical and angry option. Household gloves do not create a corset and protect hands.
Working with bare hands is, in principle, a good option, but work should be done exclusively on a leather pear. But, despite the material, the skin of the hands will suffer, and such a choice can cause inconvenience. I think it's better to protect the fists, and "leave the bones" to the hooligans. The equipment will protect your fists from injury and allow you to increase your workout time.

If you are boxing, then to achieve your goal you need to work in. That is, training should be as close as possible to the conditions that are the target.

The weakest point

Now I want to say a few words about the weakest point, and I think that many have guessed that this is the wrist. If you haven’t hit a punching bag for a long time, or haven’t hit it at all, then you may be surprised to find that with enough strong blow your brush is breaking. This may be seriously angry, but anger will not help here. There is nothing to worry about, since your wrists are not prepared, and accordingly, they must be prepared.

Strong, the wrists become after some time of training with a pear, as they get used to the load, but it would not hurt to further strengthen them and, in general, devote some time to them in training.

Ways to strengthen the wrist.

. Great option wrist strengthening.
Fist stand. Trains not only the wrists.
. There is nothing to add here, since it is already clear that push-ups on the wrists strengthen the wrists.
Bending the arms at the wrists with a barbell or dumbbells, various grips. This great exercise, which will help develop the strength of both the wrist and the muscles of the forearm. We put our hands on the bench, palms up, while we squat. We hold dumbbells or a barbell in our hand. The brushes should extend beyond the bench. Now just raise the brushes, and lower them to their original position. You can use another grip - palms down, but for the wrists this does not play a special role. You can also train with a rubber band.

Warm up

Now let's talk a little about the warm-up. Do I need to warm up before working with a pear? On the one hand, this part is not very important, since working with a pear is an aerobic exercise, which is a warm-up. Increasing the pace gradually will not hurt anything.

Legs are very important in combat. If the muscles are not warmed up, then they can be damaged, and they will not have the mobility that heated muscles have. As for the legs, it is not so easy to warm them up just by working on the bag, even by actively moving. The best option there will be a jump rope. This projectile will help warm up both the lower body and the upper. You should not tire your body very much with jumping rope, and after 5-10 minutes you can proceed to the next stage.

Then you can go directly to work with a pear, or conduct a round of shadow boxing. Shadow boxing should be done in front of a mirror, but if there is no mirror, then it's okay. You need a mirror so that you can see your mistakes in it. During shadowboxing, try to identify your mistakes, which may be in the movement of the legs, arms, defense. Move - you should always be on the move. A target that doesn't move is an easy target and you should always keep that in mind.

After a round with a shadow, you can move on to beating a pear.

A bit of physics

What is the strength? Based on Newton's second law, we can say that there are two factors that affect force. Perhaps strength is in truth, but still stronger is the one who has more mass and speed.

Let's break down the formula - F=mV/t.

M - mass

V - speed

T - time

How to hit a pear correctly. Working with a pear for beginners

Punch and push

A beginner who has just started on a bag will most likely start pushing it rather than beating it, and this is normal for a beginner - in any case, there is nothing to worry about, and as you practice, this disappears. If you train yourself, then you should always watch yourself to hit the bag, and not push it. And always remember Newton's second law. The blow must be concentrated and fast. good hit this is an invisible blow, and this should always be remembered, no matter for what purpose you are training.

First, try to deliver single blows, and only then, when you understand that you have the right single blows, you can switch to “twos” and “threes”. Do not forget that the hands must always return. The main thing is not to get used to the fact that the pear does not give back, and, if possible, to spar.

Remember footwork

Don't forget your footwork. During the punch, both feet must be on the floor. Of course, the legs must work properly on impact, but that's not all. As you hit the bag, move forward, backward, and sideways, which will also prepare you for reflex movements on the street and in the ring. Make dives and dodges. Do not stand in one place - do not accustom yourself to immobility. The more mobile you are during a fight, the harder it is to hit you, and the more dangerous you become for your opponent. Do not put your feet together - remember the stance. A wide stance is better than a narrow stance. The movement is the topic of a separate article, but in short, we first take a step with the foot in the direction of which the movement, and then the second. You can make jumps, but they must be short and fast, and this is also a separate issue.

natural style

The natural style is the punching style where you just hit the bag using combinations. Just stand up and hit the bag. No matter how, the main thing is to hit, returning your hands, and not forgetting about breathing. Hit from different angles, from different distances, with different strengths and

Working in this style in the future may be useful to you, especially on the street, since it is in the conditions of the street that non-standard situations are often created.

No need to keep your fist on the pear. As soon as the blow has reached its peak, the hand must be quickly returned.

When working on the punching bag, always breathe through your nose and keep your teeth clenched. This will become a habit and you won't open your mouth during a fight. The jaw breaks just when the mouth is open.

That's all. Now you know how to hit a pear correctly.