Precautions For Using Punching Bag Kickboxing


Precautions for using Punching Bag Kickboxing : 1. Be p […]

Precautions for using Punching Bag Kickboxing :

1. Be prepared for activities, especially the hitting arm. It is better to play volleyball or basketball for a while before hitting the sandbag, so as to achieve the purpose of smoothing the blood and moving the muscles and bones.

2. Before the novice hits the sandbag, first of all, open the body, especially the wrist and ankle joint, it is best to feel the whole body is slightly hot and sweating.

3. Prepare a pair of boxing bandages, wrap your hands carefully until the wrist joints, and put on suitable practice gloves.

4. When playing sandbags, follow the principle of step by step. The power of hitting is from light to heavy, from slow to fast, and the technique is from single technique to combination technique.

5. Move around the sandbag, sway your body, don't use all your strength to hit the sandbag and punch hard. If you want to hit it, click it again and again. Don't use too much force whether it's a jab, an uppercut, or a swing. , standardize your actions and experience the correct focus.

6. When punching, when the punch needs to touch the sandbag, the wrist joint should be tense, the fist should be clenched tightly, and the fist surface should be flat. When hitting the sandbag with the wrestling and pumping hands, the shoulders, elbows, and wrist joints are fully relaxed. Before the exercise, the finger joints should be hot before they can be beaten, or they can be dropped lightly or pumped sandbags, and then hit hard after the fingers are hot.

7. The posture of clenching the fist, in addition to the fist surface should be flat, but also slightly buckle inward, so that the fist and the forearm are integrated, so that even if the fist is not fully clenched, it will not be bruised. In addition, the contact point is the top of the fist, and then the surface of the fist. When touching the sandbag, do not change the angle of the fist and the forearm in order to make the surface of the fist completely touch the sandbag. If the training intensity is high, it is recommended to use sandbag gloves.

8. When the inertia generated by the shaking of the sandbag rushes towards you, do not use force to punch you. Because your wrist strength is not enough to support the rebound force, it is easy to cause damage to your wrist. Correct The method is like this when the sandbag rushes towards you, you try to dodge as much as possible, or you can face the sandbag with your forearm to block, and then punch when the sandbag swings back.

9. Those with minor wrist injuries can put on the wrist guards, but do not use them for a long time.

10. Before the sandbag training, in addition to the regular warm-up, you can use the punching surface to alternately hit the punching surface 10 cm away from the sandbag to warm up the punching surface, and then transfer to the formal training.

11. You can properly let the sandbag hit your chest and abdomen to exercise your fighting ability. Pay attention to muscle tension to avoid injury.

12. If a contusion occurs, ask your partner to grab the palm of your hand, and then continue to pull the wrist joint apart with force, then relax, and then pull again, so that it can be reset. If it is more serious, after repositioning, cold compresses can be used first, and then hot compresses can be used.

13. You can ask your partner to stand behind the sandbag and fix the sandbag with your hands. You must pay attention to your joint bearing capacity when hitting. Don’t use your strength all at once. the essentials.

14. It is not necessary for beginners to practice for too long to avoid joint fatigue and injury. After practice, relax your arms, shake your palms, and then do self-massage on your wrists and other joints.

15. Prepare a slightly flexible and heavy boxing target by yourself, fix it, don't beat the rhythm too fast, and don't beat it all at once. If you want to hit it, you should hit the empty punch according to the essentials of punching before hitting. feel whether the strength has penetrated to the fist face (boxing edge), maintain this feeling, and hit the boxing target within the range of your wrist strength.

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