My Guide to an Effective Punch Bag Workout for Beginners

10 February 2016

Punch bag training is a full body anaerobic workout that can help you lose weight, improve balance, stamina and coordination and tone your muscles.

This workout can be helpful for you in many ways. A person can burn about 10 calories per minute during heavy bag training.

However, it is important to follow proper techniques and methods. Want to know about proper workout out routines? Read on.

Here we will throw light on some effective punch bag workout for beginners. Wrap your hand, wear gloves and start training following these tips.

Work on your punch

If you want safe use of punch bags and want to get most out of your training, work on your punch and learn and practice proper punch techniques. Here are the basic punches that you will need to practice and master:

Jab – it is the first punch that you learn in heavy bag training. Practicing jab on heavy bag is an effective drill for the beginners. Practice these punches by moving around the bag and throwing jabs from different angles and positions.

Jab-cross – after you feel comfortable with throwing proper jabs, it’s time to practice one-two combination. This technique begins with a jab followed by cross. Use left hand to throw jab and as this punch is on its way back, throw cross with right hand.

Jab-cross-jab-cross – a jab-cross may sound simple to some individuals but it can take weeks, sometimes months for beginners to learn them properly. After you are comfortable with jab-cross combination, add another jab-cross and make it four punches combination. Increase your pace slowly and practice footwork. Remember to keep your hands up during punches.

Work on your feet, knees and elbows

Add kicks to your heavy bag workout routine as well. This will help you burn extra 15 calories every 10 minutes. One who has more weight may burn more fat while the one having comparatively less weight may burn less fat. Master three basic kicks that are front kick, roundhouse and side kick.

Other kicks that you can include in your routine include back kick, hook kick, sweep kick and crescent in. keep your body close to the bag and also throw elbows and knees. You may need help from an instructor for physical safety and proper training.

Freestyle hit counts may be helpful

Use a set number of hits instead of using a clock to determine your rounds. Throw any punch or kick at the bag and continue until you reach the set number. Change your stance and add some defensive moves. Whatever you do, just keep moving.

Bottom line

Heavy bag training is a perfect way to improve your fitness and build muscles. However, if you follow proper routine you can make it more effective and beneficial.