How to properly hit a bag and not get injured

How do you properly hit a punching bag?

As mentioned, boxing is an intense and complete training that includes cardio and strength. When you hit a bag, you engage your legs, core, shoulders and arms. Your boxing position is what will help create a solid support base for your body when you punch in a bag.

If you are right -handed, take an Orthodox position, says Wood. This means that your left foot and your hand are your advance (in front), while your right foot and hand are late. Maintain a staggered position and avoid having your lead foot directly in front of your rear foot. Maintaining a slight turn in your knees also helps you move faster and be agile, says Wood.

If you are left -handed, your position is exactly the opposite: your right foot and your hand are your advance. This position is known as Southpaw.

If you are new in boxing, Wood recommends ShadowBoxing, which means that you hit the air compared to a bag. In this way, you nail the technique of different punches and allowing your body to find its flow.

When you are shadowboxing, visualize an opponent to help you maintain an appropriate defensive positioning. Make sure to target your punches to a realistic target point and move your feet.

“Make music,” she says. “Try to follow the pace and find it [punch] Combinations that work for you. Everything that is two punches is considered a combination, so you can throw a blow, cross, then a blow, cross, hook and add continuously. »»

1. Jab

The jab is a right punch that is thrown from your forehead or your advance.

“You work through an extension to the elbow, causing the punch directly of your chin, turning your fist in a forward movement to contact the middle of your opponent or even their body,” says Wood.