Before training you need to perform the workout. Run jumping, bending, stretching exercises. It will take 15 minutes. so you will prepare yourself to intense stress. Pay attention to the warming up of the hands, elbows and neck. Usually, with sufficient fitness athletes use special exercises with and without weights, allowing you to efficiently warm up the muscles and ligaments.
How to place a punching bag at home?
For the home training of a boxer is required to place the bag – work bag takes a lot of time during individual workouts. Along with General strength training.
What to do if there is no possibility to hang the punching bag on the ceiling. A large pouch is quite heavy and not always easy to get it to securely attach to the ceiling. It’s hard to do in a small apartment. How to be in this situation?
Option 1. You can buy a special mount pear or set of sporting equipment. Usually it is a heavy bag and air bag. The advantages of this option: more opportunities for training and a variety of options for working off of blows. Different types of Boxing bags allow you to train the force of impact, speed, reaction. The disadvantages include the need for free space to accommodate this equipment. No additional opportunities for General strength training.
Option 2. You can buy a special power tower with punching bag. On the one hand is the punch bag with another horizontal bar and parallel bars. This allows you to perform workout by combining exercises to increase strength, endurance, and training with a punching bag. In this case, you get the space savings, the ability to perform basic exercises with own body weight. And at the same time the coach blows the bag away. It would be a great boxing workout routine for beginner. But there are drawbacks: such models are not very common. In addition, You get some a punching bag. You can replace it, but initially you did not choose.
One such model we considered in detail in our review, but the model is hard to find on sale.
Option 3. It is possible to buy special power tower with the ability to hang your desired punching bag. In our opinion this is the most rational option because you can buy equipment which suits You in all respects. Punching bags can also be different, this can be a heavy bag, or a lighter punching bag.
A model with less functionality but with the ability to use a heavy bag for training.
Boxing Workout Routine
Bodyweight exercises are good for strength development and formation of lean muscle mass. The power tower should add a skipping rope, dumbbells and weights. This will be enough for home workout beginner. But can be useful to other wheel weights, barbell, weight. Bandages hands with bandages to avoid trauma to the hands and fingers. When working with a punching bag – use special gloves.
When performing this exercise different grip can engage different muscle groups. It back muscles – using different types of grip (hand positioning and grip width) is training the latissimus dorsi pull the bar behind your head included trapezitinae muscles. It is also possible to efficiently load the muscles Ruth – triceps and biceps, changing the grip on the back.
Using the explosive technique of pull-UPS training speed and strength. To complicate the exercise, you can use additional weights. In this case it is necessary to install and secure the power tower.
To perform pushups, you can conveniently with the help of special handles. This exercise develops the muscles of the chest, shoulders and triceps.
Vertical knee raise
Exercise for the muscles of the stomach and core. Allows you to create protection from blows to the body and train all kinds of muscles. It is possible to use different variants of execution.
These exercises add exercises with a rope, running for endurance training. Use dumbbells for exercise arms and shoulders. It is good to use a hammer for hitting the tire, kettlebells and resistance bands to workout brush.