The Actual Session
Proper Technique - I shouldn't even have to write this one anymore! If you are a long time reader of RMO you will know how important technique is in everything you do. Perhaps I should just make it the name of the Blog - "Perfect Technique Online". It has a cool ring to it. Anyway, take it slowly to begin with making sure you find the right distance away from the bag so you don't jar any joints. Muscles should be relaxed for every part of the motion except when you make contact which is when you tense your fist.
Target - You have three main targets on the heavy bag; the head, the middle stomach and the lower stomach. Every punch you throw should be aimed at one of these places which are at the same places on the bag as they would be on a person your own height. This not only trains you in the three types of hitting, but trains different muscle groups giving you a better workout.
Keep it loose - As I mentioned before everything should be loose right up until you make contact. The same goes for your feet, hips and shoulders - keep relaxed.
Combo's
Like fast food, hitting the heavy bag is better when done in a combo! Ok, that was a lame analogy but it’s true. Never just throw one punch. Here are some simple combos you can use for your workout.
Remember; stand slightly to the side so that you lead with your left.
Left jab, right cross, left, left.
Left jab, left jab, right cross, left, right hook.
Left jab, right cross, left uppercut, right upper cut, jab.
Feel free to experiment with combos that you like as long as your guard is always up.
The Ultimate Fitness Workout
To use the heavy bag for boosting your fitness we should use a system similar to the one we used for sprinting:
20 seconds fast fighting10 seconds rest or slow punching 20 seconds fast fighting10 seconds rest.
Follow that pattern for three minutes and then take a break. This emulates what the boxers must do in a boxing match. It may look easy but it is hard work!
Fat Loss
When using the heavy bag for fat loss we know we should do it before eating our first meal. Also, we should slow it down a little bit and work more on being consistent. Try and work hard for 10 minutes and then take a break and go for a light jog. Then come back and do it again. I have such faith in this exercise that I don’t think it really matter how you do it. If you use the bag, you will lose fat.
Conclusion
If you want me to write more about using the heavy bag please send me an email. I will try to get someone to take photos of me illustrating some combos and techniques and perhaps I could get a video posted of a few basic moves.
Train Hard!
Sprinting For Fitness
Jumping Rope Workout
Heavy Bag Workout
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