PUNCHING a bag is great exercise equipment and a sure way to burn calories.
Practising on a punching bag does not mean you have to get involved in a fight but it is something you can do as an alternative to more traditional forms of exercise, such as running, biking, and swimming.
Just ask renowned local boxing trainer Gyan Singh and prodigy Sebastian Singh. They will both tell you that punching a bag is fast-paced, high-intensity workout which will have you sweating and burning calories in no time.
Mr Singh said bag training consisted of drills.
“In professional boxing training, these drills are executed during timed rounds. Punching a bag will vastly improve your footwork, enhance your stamina,” he said.
“I know some times that people are stressed. Punching a bag also allows you to let off some steam. But there are steps to follow.”
The walk
When in punching mode you will not remain stationary or still. You will circle the bag. Walk around the bag – don’t jump or cross your feet.
Keep a slight bend in the knees and your hands up by your face. Move with the front foot either left, right or forward followed by the back keeping the stance. If moving back then the back feet first and is if slightly dragging the front foot.
Hit the bag properly
It is vital for a safe and effective heavy bag workout to hit the bag and remember not push the bag.
Instead of throwing a pushing punch, meaning you are attempting to push your hand all the way through your target — you should throw snap punches while training. The snap punches allow you to conserve energy while hitting harder and moving faster. When throwing a snap punch, your wrist will snap back from the impact of hitting the bag.
Cross punch
The cross is thrown with the power hand which is dominant hand.
In the stance this hand stays at back with the jabbing hand in front to act as a guard.
Assume the starting position.
Pivot on the heel of your dominant foot and rotate the leg and the hip. As you rotate, extend your arm. Your dominant arm should retain a slight bent at the elbow. Keep the opposite hand near your face for protection. Draw the arm, hip, leg, and heel back to the starting position.
1-2 combo
This basically means hitting the bag with a series of two linked punches. First, through the jab. Immediately after returning to the starting stance, throw a cross.
1-2-3 combo
This is a series of three linked punches. Like the 1-2 combo, you will first throw a jab. This will be followed by a hook. The last punch in the series is a cross.
Now it is not easy as you think, those of you have punched a bag will tell you that if you continuously work the bag, in two minutes you will be sweating a river, in five, your hands will start falling. This is a great workout but like all exercises this has to be done properly.
And if you don’t have a bag, get the stance correct, start with just throwing punches in the air but try and find a bag either at a gym or at a friend’s place.
