How many punching bags do you need to punch? How to train?

1. Hitting sandbags only increases the hardness of the fist, and the palm bones of people who often hit sandbags will appear thicker, so that the pressure-bearing capacity of the hand bones will rise.

2. The phenomenon of hitting sandbags to increase the power of punching is because while hitting sandbags, your legs, waist, abdomen, chest, shoulders and arms and other muscle groups have been stretched and exercised.

3. If you want to increase the power of punching, it is not enough to just hit a sandbag. Boxing as the most powerful punching technique, the reason is that the boxing science punching method, the strength of this method is not the arm, nor the waist and abdomen, but from the legs (force route: foot-leg-hip-waist-chest-arm-fist, all in one go), which is also in line with the martial arts principle of Chinese martial arts "force from the root".

4. If the usual upper limb exercise is more abundant, then the best way to improve your hitting strength is to enhance the strength of your legs.

Boxing requires an overall coordination, strength alone is not enough, if the coordination of the body is not good, the punch is too heavy, it may be that you fall to the ground! There is also a relationship with the part of the blow. For example, the effect of hitting a person's head and abdomen with the same force is different!

It is recommended that if you are a beginner, you should use a line of about thirty, don't really pour sand, just use sawdust, and don't exert too much force at the beginning, so as not to hurt your wrists! Protect your joints, too!

In fact, strength is not the most critical, the most important thing is to practice how to exert force This is the most critical, how to explode the strength of the whole body in an instant, from the toes, legs, waist, abdomen, chest, to the arms, and then by the fist! You can only master it in practice, so practice hard!

Bruce Lee's inch punch is very powerful, but it is also very difficult, but he has sandbags all cotton when he practiced, which can increase the penetration of the fist, you might as well give it a try.

I think you should find a friend in the circle to guide you, otherwise you will really have a problem with practice, and even if you practice a lot of strength, if you don't have skills, you can't really exert your strength.

One hour a day. Every day. It depends on how powerful you are.

So be it. If you can impress the sandbag and remove it 20 centimeters, you can do it. That's your standard.

Remember to practice every day.

Punching a punch does not increase punch power. Work on thigh strength and back strength.

Oxen also have a lot of strength, but they are not flexible, so they can only be used to plow the fields.

1. Fixed play: people can hold the sandbag, and the practitioner can hit accurately. This is the primary stage, so that the practitioner can experience the punches and kicks, kicks and kicks are not clear, and those who use the wrong force are often easy to be knocked down by the reaction force at this stage; Those who do not know the force of the punch are easy to find that they are weak in pushing or weak, and they stand in the position of taking a step forward to hit the sandbag, so as to experience the distance, the overall force of the whole body, penetrating power, whipping force, ** force, etc.

If you can complete a hit with obvious skill, it will be upgraded to a movable sandbag.

2. Hit the live sandbag: The live sandbag is more difficult to beat than the fixed one, the sandbag is shaking, you may hit it at one time, hit it at the same time, and a very powerful punch can not be powerful. Therefore, you should experience the cooperation between boxing and footwork:

Pursuit hits, regression hits, face hits, continuous hits, forehand point hits, etc., play rich and varied, and understand the wonder of hitting. In the same way, in a kick, you should kick in motion and not have to be a heavy hit every time.

3. Click and combo hits. Performing repetitive single strikes can firmly grasp the power of punches and kicks, which should be valued in the initial stage of punching sandbags. Don't start with a rambling around.

Hit it one at a time to see if you hit the overall power? For combination strikes, you can start with a second-hand straight punch and gradually transition to multiple strikes, and in the strike, there should be a change in priority. In particular, the density of hand and foot combos should not be formed into hands and feet and feet.

Serial blows, hands and feet out, feet and hands out, close and coherent, such as clouds and flowing water in one go.

Bring good boxing gloves Grace Apply some safflower oil afterwards Actions should be standardized, do what you can, group groups, and rest for no more than 15 seconds in between.

One, posture.

When boxing, the body should not be crooked to the sides, the fists should be held in front of the chest, and the legs can be slightly pedaled, or one in front and one behind, the front legs are on the ground, and the back legs are supported. Keep your feet steady when you punch and make sure you can stand still even if you hit the air. On this basis, moving the feet while punching is the correct move.

When boxing, don't develop the habit of holding your breath and then gasping after a breath, adjust your breathing, pause in the middle, and beat the punch to a rhythm.

Second, punch out. 1.Forehand punch click.

Start by punching the front hand in the position above, shrug the shoulder forward when punching out, and when the punch reaches the end, the punch should be retracted at the same speed.

2.Swing box: Divided into front hand swing and back hand hook.

If it is an empty punch, the fist should also be withdrawn, which side of the punch is centered on the other foot, and most of the weight of the whole body is pressed on the other side of the foot in an instant, so that the punch has an impact.

In addition, there are hooks, inch punches, etc.

Practicing punching the punching bag first can significantly enhance the power of the blow and cultivate the durability of the blow, which is an indispensable training content for the training of boxers. The weight of the sandbag depends on your own situation, teenagers and beginners should choose a lighter sandbag to practice, if you choose a heavy and hard beginner is prone to injury. Before punching sandbags, you should make full preparations for the activity, wrap your hands with a cloth belt or cotton gauze belt with a length of 4 cm and a width of 4 cm, and wrap your wrists tightly, and don't wrap your fingers too tightly, because they are easy to be injured if they are wrapped too tightly.

There is a distinction between the fingers and non-fingers, usually beginners do not wrap between the fingers. Wear sandbag gloves that are designed for punching sandbags. When you start to hit, you should pay attention to the correct maintenance of posture, boxing and footwork, so as to lay the foundation for the formation of good habits in the future.

Pay attention not to push when hitting, but to hit explosively, only when the strength of the waist and the strength of the upper body are used, your hitting will be more powerful, the distance between the left and right straight punches is very important, and the footwork movement of the front and back, left and right should be practiced when striking, and there should be in the mind"Imaginary enemy"It is important to pay attention to putting your weight on your toes and make the most of your weight. When hitting a sandbag, you can mark the sandbag, draw circles, and practice targeted strikes to develop the accuracy of your hits. Playing sandbags also has its disadvantages, practicing hitting sandbags for too long will make the muscles stiff, muscles are too large to affect the speed of play, practicing sandbags is easy to cause fatigue, as an amateur team member practice time can not be too long, three minutes per group, one minute rest in the middle, do three to four groups.

It is recommended that you first practice the flexibility of various parts of the body and joints. There is also strength training. There are various ways to train.

After that, there is the movement of footwork, flexibility training. How to exert force, standard force. There is also a boxing style, straight hook, three very simple, a combination of individual practice.

There is also the practice of your own dodging and flexibility! ok

It is recommended that you go to the gym or find a master to start with the basics, and do not rush to punch the punching bag. It is easy to get hurt if you hit yourself.

You don't even know how to fight boxing.