Tips for a successful boxing training

Before starting your workout, consider how you want to exercise, whether you are a beginner or advanced, whether you want to train classic boxing, kick boxing or sparring. Maybe you’re the guy who just wants to boost his fitness with an occasional workout. Depending on your goals, you have different requirements for your Boxsack, which you have to consider when buying the right model. Start slowly with your training to get used to the power of boxing . Learn in advance from experienced athletes who are familiar with this martial art. Consult specialist literature. Find out about good guides on the Internet or at the bookstore in the Guides section. Sometimes it takes a long time for you to move so well that your training is effective and remains injury- free. Learning combinations is important for the stroke training , so you train like a professional boxer. Practice two or three combinations until you can do them while you sleep. The faster you strike, the more power you have and the less effort you need. The daily training builds up your shoulder muscles and improves your condition and your cardiovascular system . Make sure that your punching bag fits in height, weight and diameter to your height. Our boxing bag comparison offers you all the important information on this subject. Never train without boxing gloves , because they absorb the impact force, protect your wrists and protect you from injuries caused by broken bones or abrasions. Last but not least, the quality of your punching bag determines a successful training. The better this is processed, the more durable it is. It’s better to spend a little more money and have some of your exercise equipment longer.

Muscle building/strength training on a punching bag

For all forms of muscle training a certain fitness is the prerequisite. Even a very weak musculature can be trained, but the conditions are different. Before the training can effectively take place on the punching bag or a weight bench, one should basic fitness be implemented, for example. For example through workouts, fitness exercises or jogging . The training on a punching bag remains a sport, even if the punching bag is used to handle aggression. This means that before the stroke training takes place, a previous warm-up should take place to prepare the muscles and stimulate the metabolism. An intensive warm-up prepares the body for increased body activity. Thus, the pre-phase is important to release the reserves in muscles and organs. The boxing training itself can then take place with two training methods. On the one hand, punch combinations can be performed, on the other hand, strength, coordination and endurance are trained. The beginner usually starts with the second method and then gradually learns the first. Boxing is always challenging and the punches are done hard. Avoid overexerting or overstretching the muscles.

Exercise 1 on a punching bag:

The position in front of the punching bag consists of a distance of about one arm’s length. Alternately, hit with both fists 100 times on the bag at eye level. Initially, the body is not moved, but the beating takes place exclusively on the arms . It is important to do the exercise at eye level , so also to hit a specific spot on the punching bag recurrently. The beginner can mark the place here. During the execution of the blows the physical strength is strongly used. This means the hits slip deeper through the loss of power, as the arms are getting heavier. The air hold is a well-known reaction in the beginning, but will hardly make the execution of 100 strokes, also burdened pulse and cardiovascular system. Muscles need oxygen for the effort. Breathing should be as concentrated as the blow. After the exercise there will be a break . It makes sense at the beginning about three minutes, alone to get enough air again.

Exercise 2 on a punching bag:

This exercise takes place directly on the punching bag. The beats are approximately at waist level running, where the stomach of a person is located. With each fist, 150 strokes are alternately carried out while breathing. After the implementation, there is a short break to breathe again.

Shock training – that’s what matters

When boxing, both fists have a meaning. The boxer uses a leader and a blowhand . The weaker hand is the leader hand, the hand hand the beat hand. Depending on whether the exerciser is left-handed or right-handed, the stronger hand is automatically taken for the stroke . This happens automatically. During training on a punching bag, the power relations are clearly visible. Not only the stronger hand is taken, also the supporting position by the legs coincides. Leading hand and the associated leg are closer to the punching bag , while the leg and the striking hand are turned by about 45 degrees and are further away. This position is the starting position for training on a punching bag. The beating techniques are different.


One of the most important things about the punching bag is the hitting of a straight line . Here, the chest and arm muscles are trained while strengthening the trunk. The back muscles play an important role in all movement sequences and serves the intercepting and compensatory movement. Similar to abdominal training, the front and back muscles are the scales for each other, that is, the balance partners reacting to each other. The straight line is from the starting position on the punching bag at eye level. Here the attempt is made to hit the punching bag as hard as possible with the hitting hand. In the same way, the straight line can also be executed with the guide hand. Since the hitting hand is further back, the way to the punching bag is longer and takes place laterally. With the guide hand, the punching bag is reached directly, even if the executed punch is less powerful. The straight line is implemented with a slightly bent arm . When striking the arm so should not be completely stretched out, because otherwise can easily take a hyperextension of the elbow. Amateurs often make this mistake , so it makes sense to mark the spot on the ground in front of the punching bag. B. by tape. This internalizes the correct distance needed for the punching bag

The hook:

If you can hit the straight, both at eye level and at chest level, you can now make the training more varied. Challenging is the beating of a hook . The blow is made from an angle of about 90 degrees with bowed arm from the middle distance. The two palms point in the direction of the exerciser. There are the classic hook and the uppercut . The first variant aims slightly at the side of the punching bag, with the shoulders and the upper back area being trained in particular. The uppercut, in turn, is made from below, shifting the load , so more of the upper arm and chest muscles are trained. During training it is very important to set different muscle stimuli . As the body gets used to doing the exercises, it does not make it unnecessary to build more muscle that seems to satisfy the existing muscle fibers. Only through the applied stimulus and variety training can be effectively held in the repetitions. Equally important is the rest period in between, as the muscles does not grow during exercise, but after and during sleep. If you do not give your muscles a break, you will not notice any improvement.

The right breathing during training on a punching bag:

Concentration is important every time you perform a punch or kick , but you should not forget your breathing , which supports and encourages all movements. Beginners are often seen with clenched lips . Instead of breathing in and out, they hold their breath to execute and place the blow. However, training on a punching bag requires sufficient and meaningful breathing, as the pulse is brought to full speed and the entire cardiovascular system is taken. Each stroke is therefore exempt, inhaled when taking back the hand . This in turn stimulates the metabolism and prolongs the endurance.

More information:

The entire training of both exercises strengthens the upper body and back . Arms, chest and abdominal muscles are used, also low-lying muscles are claimed. Those who intensively and regularly implement the training twice a week change their stroke technique , e.g. B. makes a straight line and a hook, will soon favor the muscle. Compared to other fitness and sports equipment, the punching bag is not for nothing one of the most effective training tools to improve your own power and to increase the power.

Punching bags for children

Not only for adult athletes, but also for children, a punching bag is an excellent way to practice discipline, but also to have fun. Punching bags for children are smaller in size, lighter in weight and usually in fun and bright colors. The filling of the children’s boxing bags is usually very light, can also consist of air . But more important is that the material of the punching bag is soft, so there is no risk that the child injured because neither the power nor the weight are particularly high. The punching bag in the nursery can of course generally motivate the sport or help in the decision to choose a sport for the child, but should be paid to sufficient protection , the punching bag securely attached , as well as a head protection and boxing gloves . A blow can cause a fall. A soft mat is therefore also advisable.

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