How to choose the size of sandbags? In daily life, many people use some equipment when they exercise, among which punching sandbags is a favorite. Let me share how to choose the size of sandbags. Let's have a look.

How to choose the size of sandbag 1 If you just want to practice boxing, self-defense and exercise, then 80 cm- 120 cm is ok. If you want to become a professional player, or focus on boxing, Muay Thai, Sanda and so on, you can choose a large sandbag above 160cm.

Do I have to wear gloves to play sandbags?

Playing sandbags without gloves will hurt your hands, but if you insist on not wearing gloves for a long time, you can exercise the hardness of your fist. If you hit a real sandbag, be sure to wear gloves. There are gloves for punching sandbags, which are sold in sporting goods stores. It is best to practice between 4 pm and 6 pm, which is the best time to practice strength and can get twice the result with half the effort. When hitting, the boxing methods should be standardized, such as straight boxing, hook boxing and swing boxing. Pay more attention to the coordination of footwork and whole body coordination. Before punching sandbags, you'd better do warm-up exercises and jump rope. You can practice body coordination, footwork and arm flexibility.

Correct method of punching sandbags

1. First of all, warm-up is the first and most important thing before punching sandbags.

2. Warm up the waist, back and wrist when warming up.

3, the next step is to hit sandbags. In the first few minutes of hitting the ball, the action range should be small. First, play with a big arm and a small body twist.

4. When punching sandbags, make a fist with your hands slightly. Remember, don't hold it too tightly, which will easily lead to muscle tension and relaxation and joint injury.

5. After the body gradually becomes hot and sweaty, pay attention to adjusting posture, increasing the swing range of the body, paying attention to the waist and back, and reducing the exertion of the arm. Legs should pay attention to the power of kicking the ground and turn it into the power of swinging forward. Practice three groups in this way, each group according to personal situation, until the right amount.

6. After the previous practice is almost over, start to enter the sprint stage, that is, start to practice explosive power. Generally, do your best to hit sandbags until you are exhausted, then stop, rest for 5 minutes, sprint again and repeat several groups.

7, the last step, at the end, stretching training, fully stretching the muscles that have just been nervous to reduce muscle pain the next day.

What should I pay attention to when playing sandbags?

1, in boxing training, it is difficult to fill sandbags. The best sandbags for boxing training are usually filled hard and made of leather. The more things packed in sandbags, the better the stability, and you can punch continuously.

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.

We must imagine that there is a fierce enemy standing in front of us, and we 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.

How to choose the size of sandbags? Can you exercise your muscles by hitting sandbags?

Playing sandbags can effectively train boxers' reaction speed and action coordination, not only can exercise their punching speed, but also can enhance their punching strength. Regular practice can strengthen muscles and enhance muscle hardness. If you want to exercise your muscles better, you can tie sandbags on your arms and legs to increase the load, thus enhancing the exercise effect.

However, if you want to make your back muscles, deltoid muscles, abdominal muscles and chest muscles look more fit, you need to practice some other fitness movements. The effect of punching sandbags alone is not obvious.

Benefits of punching sandbags

1, enhance the stiffness of limbs.

Playing sandbags often can exercise muscle tissue and produce adaptability when subjected to certain reaction force. After hitting the target, the muscles will feel the resistance of the sandbag, and then react to the limbs and feel pain. Constantly hitting the sandbag will strengthen the hardness and strength of the limbs, and make the strength penetrate more thoroughly after the limbs touch the target.

Through sandbag training, the neck, arms, chest, back, waist and calves can be well exercised and developed. So sandbag training is mainly to exercise the strength and explosiveness of the upper body.

2. Create a more perfect body shape

In the process of punching sandbags repeatedly, the abdomen, waist and buttocks of the human body keep moving, which can fully burn the excess fat in the body, strengthen the muscles, shape the muscle lines of all parts of the body and make it more perfect. When girls play sandbags for fitness, they should do relaxation exercises after training if they don't want to be too muscular.

Step 3 relieve fatigue

People who work in front of the computer for a long time often feel shoulder and neck pain. Playing sandbags can exercise muscles in this area and relieve fatigue. People who work at their desks for a long time can practice for half an hour every day to prevent cervical spondylosis.

4, improve limb flexibility

You can practice the agility of your limbs by punching sandbags, because after each punch, sandbags will reverberate. If you want to master the best point, you need to seize the best time and position to punch, and you need to dodge when the sandbag swings in front of you.

What are the methods of punching sandbags?

1, fixed play

People can hold the sandbag and the practitioner can hit it accurately. This is the primary stage, allowing learners to experience the essentials of punching and kicking. Stand in the position where you hit the sandbag in the previous step, hit it step by step, and experience the distance, whole body strength, penetration, whip force, shock force and so on.

2. Live sandbags

Live sandbags are more difficult to hit than fixed ones, and the sandbags are shaking. You may hit it for a while and miss it for a while, but a powerful punch can't produce power. Therefore, it is necessary to understand the cooperation between boxing and footwork: pursuit, retreat, confrontation, continuous hitting, forehand tapping and so on. To experience the beauty of hitting the ball. Similarly, when kicking, just kick when exercising, you don't have to hit hard every time.

3. Click and key combination click

Repeated clicking can firmly grasp the power of one punch and one foot, and you should pay attention to it in the initial stage of punching sandbags. Combined blows, you can hit a second-hand straight fist first, and then gradually transition to multiple blows. You should change your priorities when you hit the ball. Especially the combo density of hands and feet is not suitable for forming hands and feet. A series of blows, hand in foot out, foot out, closely linked, such as flowing in one go.

What should I pay attention to when playing sandbags?

When you punch, your muscles should be relaxed and elastic. Don't stretch your muscles too tight, which will easily fatigue and affect the speed of punching.

Power should be used at the end of boxing. This means that when punching sandbags, your arms should be fully displayed. Only in this way can your strength be fully exerted.

When you punch, you should pack it with your fist, not your knuckles, so as to ensure that your punch is solid and not injured. Many boxers make the mistake of hitting the bag with their knuckles, which not only reduces their strength, but also cushions them with their fingers.