2. During sandbag training, stand firm, punch and move around the sandbag. After each combination, the jab moves left or right, dodges from one side to the other, and then counterattacks. From the fourth round, punch sandbags with right straight fist and left hook, just like hitting your opponent. After the bell rings, punch out the round.
3. sandbag practice should be carried out after air raid practice. Start with the basic boxing and gradually increase your strength.
You must imagine a fierce enemy standing in front of you, pushing you step by step. You must go all out to prevent, fight back and hit hard! Don't take it lightly, just so-so! Once the hand is empty, change the coping style immediately, always imagine the sandbag as a person, make a diversion, lead up and hit down, hit left and right, defend and counterattack, dodge, and hit the sandbag with imagination. You will feel the benefits brought by this practice in actual combat.
5. Coordinated relaxation can make you faster, more powerful and more energetic. Defend a group for three minutes, immediately relax your shoulder joints and arms, kick and defend a group, and do some massage.
6. The brute force can only hit the sandbag far away, and the oscillation penetrates the sandbag, and the sandbag only vibrates at high frequency instead of swinging far away. This is the power of punching attack.
7. Do you need to sandbag every day? Not exactly. You can call two or three times a week. The hitting intensity can be in groups of three minutes. If it's for competition, you can play 6×3 or 9×3 rounds to exercise abundant physical endurance.
8. Playing sandbags can be combined with air raid and skipping rope. In a day's practice, sandbags can be arranged at the end and speed practice at the front.
If you just tie sandbags on your calves, the problem is not big and the effect is not big. In addition, sand vest has the same effect as sand leggings, but it will affect your height.
The appropriate way to make leggings with sandbags is to take running rope skipping, then stick to several groups of training, and then untie and practice several groups of running rope skipping. Don't eat all day long, although it won't affect your height. Moreover, do weight-bearing squats every night (barbell weight is controlled by yourself). Squat can consciously have a good exercise effect on leg muscles. A little weight-bearing exercise can stimulate the body to grow taller in the opposite direction, so try it. However, it is not recommended to carry too much weight at the beginning and not to practice too many times. Just two or three groups, each group 10- 15 times.
The first part: complete these four actions in turn, which is called a group, and one * * * completes three groups, with a break of 30 seconds between each group, and then start the second part.
Action 1A squat jump
Grasp a handle with both hands, palms facing each other, and step back to tighten the resistance band; Lean back to make the resistance band completely tight, sit back on your hips, bend your knees, and squat as much as possible, while keeping your spine natural (a); Then jump up with explosive force (b) and then land gently; Do it once 10 times.
Action 1B Triceps over the head.
Back to the fixed point, grab a handle with both hands, separate your feet back and forth, raise your arms straight, make your hands flush with your eyes, and tighten the resistance band (a); Keep the elbow distance about hip width, point the elbow forward, tighten the core, lean forward and bend the elbow slowly to 90 degrees (B); Then reverse the whole movement and keep the upper arm still; Do it once 10 times.
Action 1C Bend and lunge
Face the fixed point, grab a handle with both hands, keep your arms straight, palms facing each other, move back slightly to tighten the resistance band, stand straight, tighten the core, lift your right foot, and keep your left foot balanced (A); Lift your right foot backwards and do lunges, and lift your right knee behind your left foot (b); Then push the body from the left heel and return to the initial position, keeping the core muscles involved all the time; Alternate left and right, each doing 10 times.
Action 1D strong pull
Stand facing the fixed point, with your feet slightly wider than your hips, holding the handle with your left hand and your right arm straight in front of you (A); Turn right and open your body until it is T-shaped (B); Keep your right arm straight, pull your body up with your left arm in a paddling posture, and rotate your torso to the left to return to the initial position; Do it seven times at a time and seven times on the other side.
The second part: Complete these two actions in turn, called a group, and do two groups, with a rest of 30 seconds between each group.
Action 2A Push-ups
Fix your feet on the resistance rope. From the push-up position, your body is in a straight line from head to toe, your arms are under your shoulders, your elbows are bent, and your body sinks until your chest almost touches the ground (A); Then push your body up (b); Push your hips up while keeping your legs straight (c); Then return to the initial position in a controlled way, do it as many times as possible, while maintaining a good posture.
2B Hip extension action
Lying on the ground, feet fixed on the resistance belt, knees bent, arms straight on both sides of the body (a); Tighten the core, squeeze the gluteus maximus, lift the buttocks from the heel, and pull the feet to the body until there is a straight line from the knees to the shoulders (B); Then slowly return to the initial position, do 10 times at a time, and keep lifting your hips 10 seconds for the last time.