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News » heavy bag workout

  • Starpro: Do you Need to Wear Hand Wraps to Hit a Punching Bag? Starpro: Do you Need to Wear Hand Wraps to Hit a Punching Bag?

    Posted on by David John

    Do you Need to Wear Hand Wraps to Hit a Punching Bag?

    It’s a question that every beginner in combat sports whether in Boxing, MMA or Muay Thai has. And the answer to this respective question is a definite yes. Hand Wraps are always necessary for MMA or Boxing because hitting punching bags is a crucial part of the training when you are training for boxing or engaging in Mixed Martial Arts session.

    Throwing punches with your bare hands without hand wraps can be dangerous enough. Since it should not be a common practice to throw on boxing gloves without wraps and train on heavy bag, as you may not realize how devastating of an effect combat sports can have on your hands. Hence, every time you get in the ring to box or to go to the gym to train, you have to wrap your hands for genuine protection.

    Know that when it comes to the importance of your hand and wrist protection, hand wraps are undeniably essential in avoiding injuries.

    How can hands get damaged?

    In combat sports, hands take impacts in two ways; first, through striking where the hand is used to harm the opponent. Usually it involves punching. Secondly, through blocking which could be through punches, elbows, knees and these are pretty powerful. Now you get how a strike could hit the hand wrong?
    Even though Boxing Gloves are padded but they cannot fully protect these knockbacks. Therefore, consider gloves and hand wraps as one system, that is one layer to protect your opponent and one layer is to protect yourself. Look at it this way, hand is comprised of 27 small bones which take huge amount of shock with each hit. Tight, well-fitting hand wraps hold everything in place which also minimize the risk of bones to break or fracture by giving them protective support.

    punching bags, Demage hand

    When do you need to use Hand Wraps Accessories?

    Every time.You should be wearing hand wraps whenever you have your boxing gloves on, to ensure maximum protection, irrespective of what sort of training you’re doing. Most gyms do not even allow you box without hand wraps.

    Wearing hand wraps with boxing gloves is equally obvious, though some people do not care enough about it when it comes to MMA gloves. But regardless of being smaller in size, you  should safely fit hand wraps below most pairs of MMA gloves. Moreover, it is a must wear, that too a quite important one as MMA boxing gloves have less padding than a boxing gloves.

     

    How should you wear Hand Wraps?

    There are an assortment of wraps to choose from, but for the effective results buy hand wraps that are equal to or more than two inches in width. Starpro offers variety of accessories including hand wraps, inner gloves, skipping ropes, sports bag and more.  The measurement of the wrap varies from 120 inches for someone with a small hand to 170 inches for boxers with bigger hands. Begin by placing the loop at the end of the wrap over your thumb. Then go around the wrist several times to support that delicate area and turn the wrap separately around the fingers. Do this with both hands and you are done wrapping your hands securely.

    punching bags wear Hand Wraps

    The best Hand Wrap for Boxing, MMA and Muay Thai

    Best Value – Boxing Crepe Bandage

    Starpro’s exceptional quality 100% cotton hand wraps are free from AZO dyes. Comprised of thumb loop, these gloves adapt perfectly to the hand thanks to its elastic, stretchable fabric. These wraps are easy to put on and slip-proof because of the Velcro closure at the end. Absorb sweat effectively without any odor. Available in different colors; easy maintenance hand wraps perfect to use as inner wraps with gloves for a snug fitting.

    How do hand wraps actually save you?

    In combat sports, while punching or knock-backs the hand, wrist, knuckles, fingers and the thumb all needs to be protected. Good protection depends on having a good wrapping method, therefore having a good wrap:

    • Provides additional padding to protect the knuckles from direct effect
    • Avoids the knuckles from separating/smashing together
    • Resists your fingers from pushing into your palm
    • Lessens sudden movements in the thumb

    Add a layer more of padding around the back of the hand, which reduces shock from direct effect and soften vibrations in the hand caused from strikes on the knuckles.

    Do it right and protect your hands! By now you must be more aware of why is it essential to wear hand wraps when you train, and the damages they help to prevent. Hand wraps do not make you resistant from injuries, but it surely minimizes the risks to a greater extent.

    Do you Need to Wear Hand Wraps to Hit a Punching Bag?

    It’s a question that every beginner in combat sports whether in Boxing, MMA or Muay Thai has. And the answer to this respective question is a definite yes. Hand Wraps are always necessary for MMA or Boxing because hitting punching bags is a crucial part of the training when you are training for boxing or engaging in Mixed Martial Arts session.

    Throwing punches with your bare hands without hand wraps can be dangerous enough. Since it should not be a common practice to throw on boxing gloves without wraps and train on heavy bag, as you may not realize how devastating of an effect combat sports can have on your hands. Hence, every time you get in the ring to box or to go to the gym to train, you have to wrap your hands for genuine protection.

    Know that when it comes to the importance of your hand and wrist protection, hand wraps are undeniably essential in avoiding injuries.

    How can hands get damaged?

    In combat sports, hands take impacts in two ways; first, through striking where the hand is used to harm the opponent. Usually it involves punching. Secondly, through blocking which could be through punches, elbows, knees and these are pretty powerful. Now you get how a strike could hit the hand wrong?
    Even though Boxing Gloves are padded but they cannot fully protect these knockbacks. Therefore, consider gloves and hand wraps as one system, that is one layer to protect your opponent and one layer is to protect yourself. Look at it this way, hand is comprised of 27 small bones which take huge amount of shock with each hit. Tight, well-fitting hand wraps hold everything in place which also minimize the risk of bones to break or fracture by giving them protective support.

    punching bags, Demage hand

    When do you need to use Hand Wraps Accessories?

    Every time.You should be wearing hand wraps whenever you have your boxing gloves on, to ensure maximum protection, irrespective of what sort of training you’re doing. Most gyms do not even allow you box without hand wraps.

    Wearing hand wraps with boxing gloves is equally obvious, though some people do not care enough about it when it comes to MMA gloves. But regardless of being smaller in size, you  should safely fit hand wraps below most pairs of MMA gloves. Moreover, it is a must wear, that too a quite important one as MMA boxing gloves have less padding than a boxing gloves.

     

    How should you wear Hand Wraps?

    There are an assortment of wraps to choose from, but for the effective results buy hand wraps that are equal to or more than two inches in width. Starpro offers variety of accessories including hand wraps, inner gloves, skipping ropes, sports bag and more.  The measurement of the wrap varies from 120 inches for someone with a small hand to 170 inches for boxers with bigger hands. Begin by placing the loop at the end of the wrap over your thumb. Then go around the wrist several times to support that delicate area and turn the wrap separately around the fingers. Do this with both hands and you are done wrapping your hands securely.

    punching bags wear Hand Wraps

    The best Hand Wrap for Boxing, MMA and Muay Thai

    Best Value – Boxing Crepe Bandage

    Starpro’s exceptional quality 100% cotton hand wraps are free from AZO dyes. Comprised of thumb loop, these gloves adapt perfectly to the hand thanks to its elastic, stretchable fabric. These wraps are easy to put on and slip-proof because of the Velcro closure at the end. Absorb sweat effectively without any odor. Available in different colors; easy maintenance hand wraps perfect to use as inner wraps with gloves for a snug fitting.

    How do hand wraps actually save you?

    In combat sports, while punching or knock-backs the hand, wrist, knuckles, fingers and the thumb all needs to be protected. Good protection depends on having a good wrapping method, therefore having a good wrap:

    • Provides additional padding to protect the knuckles from direct effect
    • Avoids the knuckles from separating/smashing together
    • Resists your fingers from pushing into your palm
    • Lessens sudden movements in the thumb

    Add a layer more of padding around the back of the hand, which reduces shock from direct effect and soften vibrations in the hand caused from strikes on the knuckles.

    Do it right and protect your hands! By now you must be more aware of why is it essential to wear hand wraps when you train, and the damages they help to prevent. Hand wraps do not make you resistant from injuries, but it surely minimizes the risks to a greater extent.

    Read more

  • The Best Heavy Bag Workout to Optimize your Fitness Routine The Best Heavy Bag Workout to Optimize your Fitness Routine

    Posted on by David John

    Boxing is a raw, basic and brutal sport. Yet it is an ideal workout routine. Heavy bag is an essential boxing tool and great to build stamina and boost endurance level.  At the same time it is an excellent stress reliever. Here is a simple yet very effective heavy bag workout to add to your fitness routine and knock out your fitness goals.

    Session – Before the Heavy Bag

    Every workout routine with a simple warmup session. This is to get the body used to movement and avoid injuries due to sudden motion. It could be a slight jog, stretching or anything you are comfortable with. The purpose is to get your body warmed up for the heavy bag.

    Here’s a basic warm up routine to get you moving:

    Arm Circles – This is especially for the upper body. Stretch your arm, then draw large circles, first in a forward motion then in a backward motion.

    Jog in Place - Jog in place for 30 seconds. Rest for 15 seconds, then repeat another round.

    Air Squats – Perform air squats for 30 Seconds. Rest for 15 repeat another round.

    Jump Rope - Start with slow skipping for 30 seconds. Rest for 15 seconds. Then jump the rope for 30 seconds and rest for 15 seconds. Repeat another round.

    Shadow Boxing – Perform punches into the air alternating your arms while bouncing from foot to foot.

    Heavy Bag workout - The Basic Moves

    Whether you are practicing on your own or with a trainer, it’s important to know the basic terms. And understand the various workout combinations and the boxing stance for each move. So, let’s get started with the basics.

    The Boxing stance – though there is no one perfect stance to follow and everyone has their individual style and stance that maximizes their strengths and minimizes their weaknesses. But a good boxing stance should offer you power and defense, a good range with perfect balance, flexibility and mobility along with stability and security.

    Foot placement should be at an angle of 45 degrees from the bag. Feet shoulder length apart, with one foot forward and the other in-line with the heel of the first. This will provide good balance and mobility, with too square, nor too sideways and position not too close, neither too far

    will be slightly off the ground with front heel planted on the ground. Try keeping your weight forward. Knees slightly bent, your hips should be relaxed to give you balance and power.

    Keep your shoulders and arms relaxed. With your front hand covering most of your body and the back hand your cheek.

    Jab – A jab is a punch with your forward hand. It’s left for the right handers and right hand for the lefties.

    is a punch across your body from the back hand. It is right for the righties and left hand for the lefties.

    Hook – A hook is a sweeping strike across the body using either hand. With elbow at the waist, pull your hand down to the waist level, then swipe across the body with opponent.

    Uppercut – An uppercut is an upward punch with either arm. Use power from your hips for the strike.

    A side kick is a fast thrusting kick, targeting the knee, body or head of your opponent. Lift the lead knee towards your chest pointing the bottom of the foot towards the target. Then extend the leg while rotating your knee to land the kick at your target. The best heavy bag to practice is a free standing heavy bag.

     

    Heavy Bag Workout Combos

    Now that you know the basic terms, here’s a list of extremely effective boxing move combinations to practice on the heavy bag.

    Jab - Cross – Squat - Stand in the boxing stance facing the heavy bag. Throw a strong jab immediately followed by a squat ducking your head and get back up quickly throwing another jab. Repeat with the cross and squat sequence for a minute at full strength. Rest for 15 seconds, repeat and rest. 

    Cross Punches – Cross punches target shoulders and arms. Throw full force cross punches for 45 seconds with your back arm or the dominant side. Keep your weight the back foot and shift to the front as you throw the punch. Use the weight shift to catapult your fist to bag. It will ensure full strength punches. Perform full strength punches for 45 seconds with the right arm take 15 seconds rest. Practice with the other arm for 45 seconds take 15 seconds rest and repeat.

    Hooks – Hooks are an incredible way to practice full body movement at maximum strength. Lift your back heel off the ground, twist your back hip forward. Use your core power to swing your hand up and across the body to punch the heavy bag at full force. Pivot back to starting position, then continue to repeat as powerfully as you can for 45 seconds. Take rest for 15 repeat the same with your non-dominant arm

    Side Kick – Punch Combo – It’s an excellent workout to practice kicks and punches. Start with a boxing stance with your right leg back and your arms up. Bring your right knee up and deliver 10 successive powerful followed by 10 straight punches. Then repeat the same to deliver 10 left side kicks and 10 straight punches. Complete as many rounds as you can in 90 seconds

    Repeat each of these combos at least twice in a row and then move on to the next one with a 15 seconds rest. It is an ideal workout combination to improve your boxing techniques, practice power and stamina and build core strength.

    Boxing is a raw, basic and brutal sport. Yet it is an ideal workout routine. Heavy bag is an essential boxing tool and great to build stamina and boost endurance level.  At the same time it is an excellent stress reliever. Here is a simple yet very effective heavy bag workout to add to your fitness routine and knock out your fitness goals.

    Session – Before the Heavy Bag

    Every workout routine with a simple warmup session. This is to get the body used to movement and avoid injuries due to sudden motion. It could be a slight jog, stretching or anything you are comfortable with. The purpose is to get your body warmed up for the heavy bag.

    Here’s a basic warm up routine to get you moving:

    Arm Circles – This is especially for the upper body. Stretch your arm, then draw large circles, first in a forward motion then in a backward motion.

    Jog in Place - Jog in place for 30 seconds. Rest for 15 seconds, then repeat another round.

    Air Squats – Perform air squats for 30 Seconds. Rest for 15 repeat another round.

    Jump Rope - Start with slow skipping for 30 seconds. Rest for 15 seconds. Then jump the rope for 30 seconds and rest for 15 seconds. Repeat another round.

    Shadow Boxing – Perform punches into the air alternating your arms while bouncing from foot to foot.

    Heavy Bag workout - The Basic Moves

    Whether you are practicing on your own or with a trainer, it’s important to know the basic terms. And understand the various workout combinations and the boxing stance for each move. So, let’s get started with the basics.

    The Boxing stance – though there is no one perfect stance to follow and everyone has their individual style and stance that maximizes their strengths and minimizes their weaknesses. But a good boxing stance should offer you power and defense, a good range with perfect balance, flexibility and mobility along with stability and security.

    Foot placement should be at an angle of 45 degrees from the bag. Feet shoulder length apart, with one foot forward and the other in-line with the heel of the first. This will provide good balance and mobility, with too square, nor too sideways and position not too close, neither too far

    will be slightly off the ground with front heel planted on the ground. Try keeping your weight forward. Knees slightly bent, your hips should be relaxed to give you balance and power.

    Keep your shoulders and arms relaxed. With your front hand covering most of your body and the back hand your cheek.

    Jab – A jab is a punch with your forward hand. It’s left for the right handers and right hand for the lefties.

    is a punch across your body from the back hand. It is right for the righties and left hand for the lefties.

    Hook – A hook is a sweeping strike across the body using either hand. With elbow at the waist, pull your hand down to the waist level, then swipe across the body with opponent.

    Uppercut – An uppercut is an upward punch with either arm. Use power from your hips for the strike.

    A side kick is a fast thrusting kick, targeting the knee, body or head of your opponent. Lift the lead knee towards your chest pointing the bottom of the foot towards the target. Then extend the leg while rotating your knee to land the kick at your target. The best heavy bag to practice is a free standing heavy bag.

     

    Heavy Bag Workout Combos

    Now that you know the basic terms, here’s a list of extremely effective boxing move combinations to practice on the heavy bag.

    Jab - Cross – Squat - Stand in the boxing stance facing the heavy bag. Throw a strong jab immediately followed by a squat ducking your head and get back up quickly throwing another jab. Repeat with the cross and squat sequence for a minute at full strength. Rest for 15 seconds, repeat and rest. 

    Cross Punches – Cross punches target shoulders and arms. Throw full force cross punches for 45 seconds with your back arm or the dominant side. Keep your weight the back foot and shift to the front as you throw the punch. Use the weight shift to catapult your fist to bag. It will ensure full strength punches. Perform full strength punches for 45 seconds with the right arm take 15 seconds rest. Practice with the other arm for 45 seconds take 15 seconds rest and repeat.

    Hooks – Hooks are an incredible way to practice full body movement at maximum strength. Lift your back heel off the ground, twist your back hip forward. Use your core power to swing your hand up and across the body to punch the heavy bag at full force. Pivot back to starting position, then continue to repeat as powerfully as you can for 45 seconds. Take rest for 15 repeat the same with your non-dominant arm

    Side Kick – Punch Combo – It’s an excellent workout to practice kicks and punches. Start with a boxing stance with your right leg back and your arms up. Bring your right knee up and deliver 10 successive powerful followed by 10 straight punches. Then repeat the same to deliver 10 left side kicks and 10 straight punches. Complete as many rounds as you can in 90 seconds

    Repeat each of these combos at least twice in a row and then move on to the next one with a 15 seconds rest. It is an ideal workout combination to improve your boxing techniques, practice power and stamina and build core strength.

    Read more