All Women's Talk

7 Punching Bag Workouts That'll Teach You Self Defense ...

By Holly

Whether you head to the gym to use a punching bag or put one up in your own house, they can help you become bigger and stronger. The techniques that you learn can even help you defend yourself if you're ever placed in a dangerous situation. That's why you shouldn't hesitate to try your luck with a punching bag. Here are a few of the best punching bag workouts out there:

1 How to Punch a Punching Bag

Before you can try out any punching bag workouts, you need to know how to throw a punch. This video will show you all of the basic movements that you need to use while boxing. Even if you don't plan on actually taking on an opponent, make sure to pay attention, because you don't want to end up hurting your knuckles or spraining your wrist on the bag.

2 Punching Bag Cardio Workout

This simple cardio workout is a great way to get your heart rate up and burn calories. All you have to do is bend your knees and extend punches straight toward the bag, focusing on your breathing the entire time. You can even exercise your legs by throwing some kicks into the mix.

3 Punching Bag Combos

Once you get the hang of punching the bag while standing in place, you need to incorporate more movement into your workout. As seen in this video, you should be moving around the bag instead of staying in one stationary position. It's just as important to move your head and legs as it is to move your arms.

4 Heavy Bag Workout

This workout is pretty intense, but it will burn about 500 calories. It will take you 20 minutes to do, not counting the stretches that you need to do ahead of time to make sure your body is limbered up. You should also make sure you have some water on hand, because you don't want to become dehydrated and end up hurting your body instead of helping it.

5 Heavy Bag Boxing Drills

Here's a workout that will tire you out if you do it right. It contains tiny little exercises that you can try, such as punching the bag while pushing your knees until they're high in the air. You'll be out of breath by the end of it, so give yourself a break whenever you need it.

6 10 Minute Punching Bag Workout

Here's one last punching bag workout that will get your blood pumping. The video actually lasts as long as the workout is supposed to last, so you can treat it like a workout tape and exercise along with the man on YouTube.

7 Common Mistakes

If you've never used a punching bag before, you want to be careful. You don't want to make any mistakes that could hurt your body, or hit the bag in a way that won't really help you develop muscles and lose calories. That's why you should take the time to watch this video, to assure that you won't make any amateur mistakes that could've been avoided.

Punching bags aren't all that expensive, so if you don't want to waste money on a gym membership, you can buy a punching bag instead. Have you ever tried using a punching bag before?

Please rate this article

Popular

Related

Recent

Readers questions answered