7 Heavy Bag Boxing Exercises for Learners — Hometown Station | KHTS FM 98.1 & AM 1220 — Santa Clarita Radio

Should you’ve by no means used a heavy bag and you plan to do it now, get able to face a problem. Punching luggage are sometimes heavy, weighing round 50 to 150 kilos. Subsequently, each time you punch this bag, your fist, knee or foot will get immense resistance.

For the primary few days, practising with the punch bag is predicted to be exhausting and aggravating. Regularly you’ll perceive the futility of throwing solely gentle punches. You may perceive that it is essential to have interaction your core and full physique with a purpose to acquire management of your actions as quickly as you hit the punching bag.

For sure, the total-body punching bag exercise will assist you to burn energy and strengthen your physique muscle mass. It’s, in truth, one of many efficient cardiovascular workouts that promote higher physique power.

Learners Heavy Bag Exercise

If you wish to discover ways to hit the punching bag appropriately and take your boxing exercise to a complicated degree, comply with the newbie punching bag workouts listed beneath. All it’s essential do is discover a place to hold a heavy bag in your house gymnasium and put together your self for these superb exercises. Remember to take the time interval into consideration. Repeat them as directed.


In case you are into health, you clearly know that earlier than indulging in any form of intense exercise, you will need to put together your physique for top depth exercise. Spend at the least 10 minutes warming up your physique. Do every of the actions beneath for 30 seconds and repeat the complete sequence about 3 times:

  • jogging in place
  • leaping jacks
  • air squats
  • shadow boxing
  • excessive plank down canine

Jab, Cross, and Squat

Maintain your ft shoulder distance aside. Maintain one foot in entrance of the opposite. Face the boxing bag. Verify if the toes of the entrance foot are related to the heel of the again foot.

Now, increase your arms, put together to punch. Defend your face. Hit the punch bag twice in a row. First, use your left hand to punch. Now do that together with your proper hand and squat proper after it.

As soon as executed, return to your authentic place and repeat this complete jab-cross-squat sequence for the following jiffy. As soon as it is over, relaxation for 15 seconds.

Cross Punch (dominant facet and non-dominant facet)

Cross punches are particularly meant to tone your arms and shoulders. When punching heavy luggage, ensure you throw punches with full drive, and preserve your abs tight and face protected in the course of the course of.

Now, conserving your dominant facet dealing with you, set a boxing stance with the non-dominant leg and shift your physique weight primarily onto the dominant leg, which is positioned backward, in order that your middle of gravity Be barely away from the punching bag. ,

Now, as you throw the punch together with your dominant hand, deliver your physique weight ahead and use full physique drive as you push the bag. Maintain doing this for 45 seconds and relaxation for 15 seconds.

Bear in mind to repeat the identical cross punch together with your non-dominant facet as effectively. On this case the place of your physique would be the precise reverse.

facet kick punch combo

For this train, you may have to see what number of occasions you’ll be able to repeat the next physique strikes in 90 seconds:

  • proper facet kick, 10 reps
  • straight punches, 30 occasions
  • Left Facet Kick, 10 reps
  • straight punches, 30 occasions

From the above sequence, it’s clear that after doing 10 kicks to the best it’s essential to ship 30 straight punches into the bag together with your proper hand. Now, swap positions and throw 10 kicks to the left, adopted by 30 straight punches together with your left hand. Full this complete sequence as many occasions as you’ll be able to in 90 seconds. As soon as completed, relaxation for 30 seconds.

Hooks (dominant and non-dominant sides)

To throw hook punches, you want fast physique motion that engages your core, hips and shoulders.

Stand together with your dominant foot behind and the non-dominant foot in entrance. Bend your entrance leg at a forty five° angle. Maintain your weight between your ft. Now raise your again heels off the bottom and preserve your arms on the degree of your face.

On this place, repeatedly throw the hook utilizing your dominant hand together with your hip ahead as your pivot. Additionally, make sure that your forearm is parallel to the bottom. You are able to do this for 45 seconds at a time. As soon as this set is over, attempt doing the identical train together with your non-dominant facet.

Burpees with Pushups, Straight Punches and Hooks

Stand at an arm’s size from the heavy bag. Stand together with your ft hip-distance aside and bend your knees barely. Now, do the next train:

  • squat down
  • do push ups
  • leap your ft again
  • upward explosion
  • land softly

Jab – Cross-lead physique shot – Rear physique shot

  • First, throw a jab by making use of some further drive.
  • Secondly, instantly throw an influence cross.
  • Now, follow-up with two back-to-back physique pictures.

Lead Hook – Rear Hook – Cross – Rear Physique Shot

  • For this set of workouts,
  • Throw a lead hook.
  • Now instantly throw the rear hook.
  • Shortly launch an influence cross and a rear physique shot with the identical hand.

There isn’t a doubt that learners discover heavy bag coaching very tiring. The elevated weight of the bag exams your muscle mass. In case you are a newbie, you might be suggested to be taught the strikes progressively, rising your energy and stamina over time.

The very best half in regards to the heavy bag exercises talked about above is that they’re extraordinarily versatile and enhance your power, stamina and stability. Which means, in case you are not inclined to do push-ups, you can too do lunges, squats, crunches or burpees. Once more in case you’re attempting to maintain your exercises contemporary and new, you’ll be able to’t do straight punches. You may attempt isolating your non-dominant facet and herald different types of punch as a substitute, just like the uppercut and hook.

Subsequently, these workouts additionally provide you with an opportunity to experiment. Is not it thrilling! Follow these workouts repeatedly for 30 to 60 minutes every day and your stamina will certainly enhance.

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