Boxing punches on the bag. How to properly box a punching bag in boxing

>

Take the position of the left split, hold for 10 seconds, then slowly move into the right. Do about ten transitions to warm up your joints.

• And the last thing we will devote time to is. Spread your legs as wide as possible and hold in this position. After a few seconds, relax and, as you exhale, begin to slowly lower yourself lower.

With this, you can finish stretching and move on to the technique itself and its development.

1. In order to master foot technique as quickly and efficiently as possible, I recommend this is a video course

Regular training in this course will turn your legs into truly dangerous self-defense weapons. It contains a large number of combat secrets that will help you finish fights beautifully even against several opponents.

And I will tell you about the so-called classical training.

To develop the correct trajectory, accuracy and speed, regular work in the air will help you; as soon as you master it, then you can move on to projectiles. Decide for yourself which shoes to choose for training, the main thing is that they are comfortable and fit well to the foot.

Let's start with a regular straight kick.

It is divided into two types

• Spot

A quick, precise blow to one point, usually applied to active points such as the groin, solar plexus, and chin. To apply correctly, you need to master a quick movement of the knee forward and a sharp extension movement.

• trampling

It has a more powerful pushing force, which is based on the full investment of the hips and the entire body. It breaks through all blocks and can even put the enemy on the floor. But there is one minus in it, if the enemy is tactically competent, then he will fail you and make a sweep, be careful.

Side kicks are also in high demand.

The main areas affected are the legs, ribs and head. The areas are quite delicate and can be damaged even with a light blow.

To begin with, I advise you to master the first two levels: legs and ribs. Head shots need to be worked on as the stretch progresses.

Just like the straight line, it is divided into trampling and point.

Your main task is to understand how to correctly extend the hip and then the knee. Practice will help you best, so grab a partner and go practice!

You don't have to hit him too hard. Make slow, precise strikes, favoring proper trajectory rather than force.

Work through each level for a few minutes and when the blows become more expressive, move on to the punching bag, focusing on strength.

It's simple, stretch, work in pairs and on the punching bag, and after a while you will notice that you can handle your legs no worse than your arms. The next step is to unite them, but this is a completely different topic...

And with this I say goodbye to you. Subscribe to my blog and you will reach great heights! Thanks for the likes and reposts. Good luck to all.

Of all sports, boxing requires the most physical preparation. Boxing requires a mixture of power and speed, as well as good overall physical fitness. Professional boxers work long hours to improve their skills in order to grow and be ready to face tougher opponents. If you want to learn how to box, follow these instructions.

1. Be careful

The biggest problem with this machine is that you develop bad “visual” habits. When striking the bag, fighters often either look at the bag at one point or do not look at the projectile at all.

Too concentrated look

This intense eye contact is good for a hunter aiming at his target. In the ring, such a look seems to tell your opponent where you are going to strike. Never look down if you are about to throw a punch to the torso. Otherwise, it will be easy to defend against such a blow and counterattack. Do not look at the point of impact, especially since when you hit the body, your head is left unprotected.

When working with a bag, you just need to look forward. Imagine that the bag is your opponent and you need to keep it in your sight. Watch his head and body movements. You hit with precision, but without widening your eyes at the point of impact.

lazy eyes

This is when the fighter does not look at the bag at all. Believe it or not, some fighters can’t even answer the question: “Where are you looking when you punch?” Sometimes you come across boxers who, when delivering strong blows, look at the floor or to the side. Very often, when fatigue sets in, boxers hit blindly.

You don't want your eyes to wander. Lazy eyes make you vulnerable in the ring! Focus and look at the bag. This will give good accuracy and, more importantly, the ability to see the oncoming strike. The best way to cure lazy eyes is to stick squares of tape on a bag (i.e., something to look at) or spend more time practicing with other equipment that allows you to train your visual concentration, such as a pneumatic bulb.

You need to look at the bag, but not “goggle” your eyes at it. The entire bag should be in view, not part of it. Always monitor your distance (the distance from you to the bag).

2. Keep your balance

Throw the punches in the bag, not yourself. Stand on both feet and do not fall over the bag. Maintaining balance allows for a more powerful punch and better footwork when moving around the bag.

Don't hang yourself with a bag. Don't push him with your shoulders - this bad habit allows technical boxers to "fail" you by shifting when you fall on top of them. And under no circumstances push the bag with your head! This is the best way to get an uppercut.

3. Don't push, hit

The bag should not swing much from your blows, but should shake like a paralytic. There is an old saying: “If you want to know who hits the bag correctly, ask a blind man.” This means that it is by the sound that you can determine whether you are hitting correctly or not. You want a pop or slap from the impact, not a thud. For those who don’t know, I wrote an article a long time ago on “How to Throw a Whip.”

Pushing (not punching) will simply push the bag and your arms will quickly tire. A quick hard blow will barely move the bag. Relax your hands and throw quick, whipping punches. Invest in, but so that the time of contact of your fist with the bag is not too long. As soon as contact occurs, immediately return your hand and throw the next blow. If your hands get tired quickly, then you should not hit, but push the bag. I repeat: contact with the bag should be short-term.

4. When impacting, your feet should be on the floor.

When impact occurs, your feet should be flat on the floor. Standing on the floor means good balance, great power, an accurate strike, and the ability to quickly escape after a hit! You can move as much as you want, but when it's time to hit, put your feet on the floor! If you find it difficult to keep your feet on the floor while moving around the bag, take smaller steps. Professionals hit much harder because they do not lift their feet off the floor even when they move around the ring.

5. When you're not hitting, move your feet.

As my coach said: “Move your arms, or your legs, or your head.” If your movement is not offensive, then it is a defensive movement. Since the bag does not hit back, we do not worry about movement

with the head, however, we definitely need movement with the legs. When you finish hitting, be sure to move.

Keep distance

Always keep the right distance. Move with the bag and keep it within striking distance at all times. Don't let the bag swing too far or too close. Don't be lazy and work with your feet. Move with the bag, and don’t stand and wait for it to “fly” to you. Move away when the bag comes at you and follow it when it moves away from you. If you can't keep up with the rhythm of the bag's movement with your legs, hit lighter or choose a heavier bag... or train your legs.

6. Don't wait

This is what separates a man from a boy. Watch the professionals at work on the bag and you will see that they are constantly throwing punches. They rest for no more than 2 seconds.

Beginners always take breaks between series (combinations). After the series, they walk for 10-15 seconds, restoring their breathing. Such long periods of inactivity will kill you. In a real fight, there are no 10-second breaks to recover your breathing.

The moral of the story is: “Never stop hitting.” You don't need to hit with all your strength all the time, but you need to throw punches constantly. When you regain your breath and move around the bag, throw light punches and jabs. Once you're ready for some big hits, step up and open fire.

7. Less force, but more breath

When working with a bag, as when running, it is very important to breathe! Don't worry too much about the power of your punches. Concentrate on explosive breathing. To avoid fatigue, relax and control your breathing.

Strength and endurance have little to do with how much effort you put into throwing a punch. Professionals deliver hundreds of powerful blows only through good technique and proper breathing. Proper breathing allows you to remain relaxed and throw many punches without getting tired. Good technique allows you to deliver strong blows without wasting the energy that goes into the blow.

Don't let the bag get you down. The bag works at your rhythm, i.e. in the rhythm of your strokes. Learn to save energy for more serious training (sparring or working with a suspended air bag). If working with a bag tires you, then you are not yet ready for competition.

8. Throw 3-6 hits

A series of 3-6 hits is what you need. Not 1, not 2 or 10. 3-6 hits are enough to damage the enemy and don’t take much time, so you can get away before the enemy throws a counter combination. Combine your strikes into combinations. For example, try common (1-2-1-2, 1-2-3, etc.) and uncommon (1-3-2, 3-1-2-3-3, etc.) . Fights take place in combinations, not single strikes. Hit combinations and keep the rhythm.

Hit high (to the head) and low (to the body). We often see that blows to the head are not thrown high enough. When it comes to the fight, it often turns out that due to the habit of hitting low, the fighter’s shoulders quickly get tired.

9. Active recreation

When you're tired, don't just stand there. Move! If you are going to rest, rest while moving and strike lightly. Don't hang yourself on a bag or try to dance like Mike Tyson. It’s really bad when you stand motionless, like that same bag.

10. Keep your arms high

You need to be careful not to let your strength confuse you.

You THINK you have your hands high, but the only way to test that is when you get hit. Until it's time to get in the ring, you can spend hundreds of hours beating the bag and reinforcing bad habits without ever realizing how open you are. When throwing a jab, don't drop your right hand. And never drop it when you throw a left hook. Don't just cover your head, but also tuck your elbows in to protect your torso. It's best to have a coach or friend watch your bag workouts and yell at you every time you let your hands down.

– a leather projectile designed for practicing accuracy, sharpness and speed of direct and side punches in boxing. Hitting a pear develops arm muscles and virtuosity in work.

Types of punching bags

Heavy- the toughest type, is a large cylinder made of leather, leatherette or tarpaulin. A heavy punching bag is stuffed with sawdust and sand or rubber crumbs. Hitting a heavy bag helps you feel powerful and strong.

Average- This is a classic type of projectile, as it has a pear-shaped shape, and has been used since ancient times. Practicing punches on a medium-type bag will help you defeat your opponent with a combination to the head.

Pneumatic- the smallest type of fixed boxing equipment, filled only with air, hence the name. It also comes in two types depending on the mounting. The first is attached to the platform at one end approximately at head level. The second is fixed to the guy wires between the ceiling and the floor. Training with a pneumatic punching bag develops accuracy, speed, sharpness of blows and speed of reaction.

Training with a punching bag. Correct practice of blows on a pear

Training with a punching bag can injure your hand. To avoid this, you need to protect and

The right leg, while leaning on the left.

When practicing a direct blow, stand straight, chin covered by your left shoulder, left leg one step forward and slightly bent, left hand forward, right elbow covering the liver, right fist at the chin. Sharply throw your left hand forward, while turning the left side of your body, then turn sharply, throwing your right hand forward, turning your body and turning the foot of your right leg, while leaning on your left.

Video on the topic

note

Under no circumstances work at full strength, hit at a maximum of eighty percent of your strength - this will protect you from unnecessary injuries!

Helpful advice

With every strike, you must remember the rule: when one hand strikes, the other hand protects the chin.

Sources:

• Does hitting a punching bag at home give you an advantage in a fight? /rusbody

In all types of combat sports using percussion tactics, a powerful striking force is needed. It is necessary to develop the force of the blow in order for the blows to be both accurate and effective. In order to deliver a strong blow, it is necessary to strengthen the muscles and ligaments involved in the blow, as well as the knuckles and grip strength of the hand.

You will need

• - gym membership

Instructions

In order to develop directly percussion strength, perform “shadow boxing” and practice exercises on percussion technique using small dumbbells. The point of the exercise is for you to push the dumbbell as hard and as quickly as possible.

Apart from this, one of the simplest exercises is kata. First, you need to take the correct starting position: frontal stance, back straight, feet shoulder-width apart, knees slightly bent, feet parallel to each other, you need to stand not on your toes, but on your entire body. The left hand is slightly brought forward, clenched into a fist, palm down, the striking surface is the knuckles of the index and middle fingers. The right hand is located at waist level, clenched into a fist and bent at the elbow, palm facing up. The exercise consists of rising on your toes, exhaling and standing on your heels and at the same time changing the position of your hands to the opposite - the left hand is moved to the thigh, and the right hand moves forward to the so-called “white line” (center of the body). To gain strength blow can be used . You need to throw it over your back, hold it in your fist, and perform the kata.

Push-ups with fists, rolling of the proximal phalanges, exercises with boxing “paws” and a punching bag are also useful.

Sources:

• In this article we will tell you how to place a hand strike on shells

In the modern world, many guys are interested in martial arts. The most effective method of attack is rightfully considered hit foot. If you want to quickly hit an attacker, you need to strike with the edge of your foot. But to deliver such a blow, you need to train a lot. Theoretical knowledge about the technique of performing a strike will also not hurt.

Instructions

The main targets of the side kick are the opponent's temple, floating ribs, cervical artery and armpits. However, you can also target the chin, the area under the nose, and the solar plexus.

The technique for performing such a strike is quite simple. There are several tips to follow. The leg should move in a straight line at the moment of impact.

At the very beginning of the impact, the foot should be at the level of the knee of the supporting leg (or rather, its inner side).

The higher you hit, the more you should tilt your body in the direction opposite to the blow.

You need to hit straight, not to the side. Then you can maintain the force of the blow.

When performing a kick, rotate on your supporting foot. This will allow you to perform the hip rotation needed for a more effective attack.

So, if you decide to learn a side kick, you need to use a chair as additional support. Place a chair near your supporting leg (the leg that will remain there after the kick is completed) and lift your active leg. In this case, the foot should be placed above the seat.

Thanks to such exercises, you can become more confident and learn to maintain balance at the time of attack. Among other things, your body must remember how high it is necessary to raise the attacking leg, so that in battle you do not have to think about technique.

Please note that this is just the beginning. In the future, you should learn how to throw side kicks not only from the classic fighting stance, but also from any position. Real masters are able to perform such a technique at the moment when their feet are next to each other, parallel to each other. So all that remains is to train and train again.

Video on the topic

Often, in the absence of preparation, even if you emerge victorious from a fight, you can get injured, from torn skin to dislocated joints. Stuffing is used to prepare drums surfaces take impacts and bear heavy loads. Simply put, so that when struck there is no severe pain. Padding also reduces, if not eliminates, the risk of serious damage.

Instructions

The first thing you need to understand when doing stuffing is that it should under no circumstances cause injury. Therefore, it is very important to know the “measure”. You can get various injuries, which take a lot of time. Therefore, it is important to approach the filling process rationally and carefully listen to the trainer’s recommendations.

Perhaps the most common method of stuffing is working with a makiwara. This is a simple projectile for practicing strikes, both with hands and feet, and a series of strikes. Also convenient for practicing side and rear strikes. There are many varieties of this projectile, but the simplest is a thin beam dug into the ground and wrapped with cloth in the area of ​​impact.

When stuffing, don’t forget about technique. If the blow is placed correctly, you can safely begin training. The main thing is to do the exercises regularly, gradually increasing the load, so to speak, “without fanaticism.” At the first stage, 40-50 blows with each hand will be enough. Over time, the pain will begin to disappear and the number of strokes can be increased.

Stuffing needs to be done daily. Only regular practice will help you achieve the desired result. It is important to clearly perceive pain sensations. If the pain begins to increase, stop stuffing.

You can also do stuffing at home. You don't need any special equipment for this. Apply light blows to the wall, at half strength (the main thing is not to injure your hands). This will strengthen drums surfaces. Be as careful as possible. It will be difficult to break through the wall, to put it mildly, so any strong blow you make will be reflected in your hand with even greater force. This will inevitably lead to injury. Push-ups on your fists also help strengthen your knuckles. You can stand either on two protruding knuckles or on all four. And so, and so it will be correct.

Video on the topic

The basis of all martial arts is the placement of a straight hand. Without practicing this element, it is impossible to progress and learn something new. It is worth understanding this issue in more detail.

You will need

• - pear;
• - gloves;
• - 2 makiwaras;
• - sports uniform;
• - trainer;
• - partner.

Instructions

Practice hand placement. To begin, ask your coach to show you how to use your hands when preparing and delivering a direct strike. In the initial position, the hand should be near the face (boxing) or at the belt (). Next, straighten it with a sharp movement and bring your fist forward. Moreover, the hand should be thrown out relaxed and only at the last moment should the fist be clenched. Then the blow will be strong and... Make sure it is completely straight in its final position.

Practice punching the air. Once you have set this element under the guidance of an instructor, practice it. A good place to start is by simulating an air strike. Many people don’t know, but this is a very effective way to practice. Do 100 kicks before your main workout as a warm-up. You will warm up and practice your straight punch technique at the same time.

Strike the bag. After a short time, incorporate hitting the bag or punching bag into your general training. Don't hit too hard at first, work on your technique. The main thing is to minimize injuries when working with the bag. Deliver a sharp, straight punch and hold your fist a few millimeters from the target's surface. Then make strikes, barely touching the pear. Gradually increase the force and speed of the straight punch.

Train with a partner. After practicing the technique and hitting the punching bag with your fists, you can work on your punch speed and overall endurance. For this you will need one more person. Ask the trainer to hold it in both hands. Deliver sharp, straight blows to each makiwara. Do it all while moving. First the enemy moves towards you, and then you move towards the enemy. Practice this element in every workout.

Apply all the acquired skills in sparring. Now fix the line in a real confrontation with a partner or opponent in a competition. Bandage your hands well and put on boxing or hand-to-hand gloves. Deliver devastating direct blows to the retreating and approaching enemy just as you did with makiwaras.

Video on the topic

Sources:

• how to putt correctly in 2018

For those who still don’t know how to box a punching bag correctly, this article is for you.

First of all, the most important thing is to develop your striking technique. To do this you need to develop fast and smooth strokes.

1. Good shots

Quick Strikes

If you're into boxing, you've probably heard your trainer say, "Hit the bag, don't push it." There is no need to push the bag with blows. To strike quickly means to strike and immediately return your hand to be ready to strike again.

Quick punches are much better than pushing punches. Fast strikes are used by professionals. Of course, it is incredibly difficult to learn how to throw fast punches correctly. However, thanks to this, you can hit strong blows without spending a lot of energy.

Smooth strokes

Smooth strikes are a series of attacks in which the strikes complement each other. It doesn't matter how many punches you throw, it's HOW. Move around the bag in a relaxed state, throwing continuous combinations. You need to constantly be relaxed and allow your arms to move on their own and repeat the movements with short breaks for inclines. The main thing is that the blows are natural.

Good shots are smooth and fast shots.

Bad strikes are those that are slow and pushing.

2. Footwork

Good footwork is a must. It can be improved in various ways, but the best way is by jumping rope. Many beginners immediately teach their legs the wrong movements, which is why they soon begin to quickly run out of steam and kick weakly. Here are some tips to improve your footwork.

Wait

Keep your feet on the ground and stand firm. Don't lean on the bag or try to push it as if you were boxing. Don't clinch as you don't need it in the early stages. Stand firm, otherwise you may fall from a weak blow. Beginners do not learn at all to maintain balance during attack and defense.

Go ahead

By “Walk” I don’t mean a normal stroll around the bag, but rather firm, balanced steps. Don't cross your legs or try to do any complicated movements. A common mistake among beginners is to jump around the ring. This habit leads to rapid fatigue and defeat in the ring.

Good footwork is standing and walking.

Poor footwork - leaning and jumping.

The main problem is bad hits on the bag!

Hitting a punching bag correctly means delivering beautiful and correct blows, as well as controlling your body. Even though it is quite simple, many people fail to do it correctly. The reason for this may be the natural desire to hit with all your might. The harder you hit the bag, the better you feel. It is very pleasant to hear a characteristic sound after each strong blow to the bag.

The problem is that real opponents are nothing like a heavy bag. They don't stand and wait for you. Your opponents will move and counterattack. The faster your strikes, the harder it is for you to hit back. The harder you hit them, the harder you will be hit.

In the end, you will realize that fighting living opponents is much more difficult than hitting a punching bag. After all, in battle you need not only strength, but also speed, technique and reaction.

The power of blows depends more on technique, accuracy, speed than on muscle strength.