By the healthiergang writer Gabriele Galasso, Functional Training instructor and K1 competitive athlete.
Training with punching bag
Power, speed, toning, weight loss, coordination, endurance and cardio… are just some of the interesting aspects on which you can work very well with the correct use of a simple tool like the punching bag; however, a premise must be made.
The use of the bag is not suitable for those who do not have a smattering of the basics of combat sports, and I repeat, combat sports.
On the net there are many videos depicting martial artists improvising boxers (or even worse characters fasting from any kind of sport) with the result of unloading full power blows on a hard bag risking more or less serious injuries to the hands and wrist joints: this is not meant to be a criticism but only an invitation to a conscientious use of an object that can potentially be a source of injury.
The main invitation I make to you is to perform a good hand bandage before the session: pay particular attention to the stiffening of the wrist and the protection of the knuckles, which will be very stressed especially in less accustomed athletes.
A second invitation, no less important than the first, is to pay attention to the posture of the hand during the strike: the wrist must be straight with the knuckles at the same height as the forearm, avoiding heavy stress on the joints.
We come to the type of training: for a complete workout I recommend you work on 2-minute shots for novices with 1 minute of recovery, and then grow in 3-minute steps while keeping the recovery unchanged.
Punching bag workout
Let's take for example 2 different training sessions with different objectives:
Workout 1 (lactic acid resistance)
Workout 2 (agility / speed of movement)
