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Hit a Punching Bag for Fitness

August 27th, 2010

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Would you like a sport that gets you respect and complements most team sports and activities that stress primarily your legs, such as running, cycling, skiing, skating or dancing? Try hitting a punching bag. You can buy an inexpensive punching bag at most sporting goods stores. They are supported by special floor stands or are hung from a frame that attaches to your wall or ceiling.

Any vigorous exercise injures muscle fibers. That’s why you feel sore on the day after you have had a good workout. Exercising when your muscles are sore increases your chances of injuring them, and waiting until the soreness disappears reduces your chances of injury. Cross training means that you alternate sports on successive days to stress different muscle groups. Cross training prevents injuries by allowing your muscles at least 48 hours to recover. Hitting a punching bag is an excellent upper body exercise that you can alternate with any lower body exercise.

A punching bag also helps to improve your coordination. When you hit the bag, it bounces backward and rebounds toward you. Try to hit the bag at the exact time that it comes towards you. If you hit it too early or late, it will not bounce rhythmically and you will miss it. Start out by hitting the bag lightly every other day until your arms feel heavy or sore, or you feel tired. Then gradually increase the time and intensity of your punching sessions.

Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports at http://www.DrMirkin.com

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Posted in Punching Bag Articles

Tags: Fitness Punching

Punching Power – How to Use a Makiwara For the Hardest Punching Fists on the Planet

August 16th, 2010

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The makiwara is an training tool, originated in Okinawa, Japan for the purpose of strengthening the fists to rock-hard capacity (there are also sword makiwaras, but that is out of the scope of this article).

The traditional karate practitioners would create their own makiwaras for home and dojo use, with daily practice in order to keep their fists like steel, and ready for combat.

A makiwara is basically just a flexible board that is mounted to the floor and has some kind of striking pad at the top of it.

Traditional punching bag work requires the uses to wear hand wraps or gloves and then you train by punching a heavy padded bag or air-filled speed bag.

Although these types of bags are instrumental to developing speed and technique, they are not much good for toughening the fists for punching power.

In addition, how many street fights are performed with the user wearing gloves?

Therefore, we want you to be equipped with the tools necessary for maximum punching power, and makiwara training is the way that you are going to get it.

Any martial arts practitioner can benefit from makiwara training, even boxers and mma fighters.

Makiwara training increases bone density and callouses the knuckles so that they are prepared to make contact with a hard object. Training is performed, slowly and methodically. New users to a makiwara often split their knuckles open from training too hard, too soon. This is not the idea.

You want to slowly ease yourself into training, by getting your hands used to the feeling of contacting a hard board. As you train for longer periods of time, you will be able to hit the makiwara harder than you ever thought possible, and when faced against an opponent, a makiwara trained fist is like running into a freight train.

Make sure that you make contact with the makiwara and do not deflect your fist off of it. This will cause you to rip open your knuckles. If you injure your hand, wait for it to heal. You will not benefit yourself by repeated punching onto an injured fist.

Train on the makiwara daily or every other day (once you have completed a warm up regimen over a period of 2 weeks for the beginner). Frequent training will allow your fists to gradually get tougher without having to damage them.

Makiwara trained knuckles should be a badge of honor for hard work. Some people may thing they are ugly, but they probably haven’t been punched by a freight train either.

Train hard, but be safe and careful. Makiwara training for punching power is never meant for you to destroy your hands.

-Joshua Black

Joshua Black is an on-line infopreneur, author, and black belt martial artist. Mr. Black is the developer of the Ultimate Punching Power Report, a training manual for the martial artist or fighter interested in developing lighting-fast speed incredible power.

Visit: http://www.ultimate-punching-power.com

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Posted in Punching Bag Articles

Tags: Hardest Makiwara Mifune Planet Punching

Punching Bag Speed

August 4th, 2010

When training with a punching bag, it is very common to overemphasize power and forget about speed. This is probably because most who buy a punching bag do so for the power; since it is a common misconception that bigger and stronger is better. If a 300lb guy can only throw one punch every two seconds while a 200 lb guy can throw four punches with half the intensity in the same timeframe, I’d put my money on the 200 lb guy. Punching speed is not something that should be second to power, but regarded as equally important.

Pick a spot on the bag and slowly throw punches. Gradually increase the frequency of punches until you are maxed out and stay punching at this maximum speed for about a minute. Rest and repeat. Yes, this is ridiculously simple objective, but very effective. One can also attempt this speed exercise using the weighted gloves and punching the air. It is a common mistake to use weighted gloves on a punching bag; this can cause a lot of damage.

Try throwing punches at a speed that feels comfortable for a couple minutes, and then repeat the above exercise increasing punching speed without stopping. After another minute, go back to punching slower again and repeat. The idea here is simulating a real fight. In reality, you’re going to get tired and your punch speed will diminish for a little while until you catch your breath. Doing this will give you some insight into how long you can last before you crash and the hope is that there will be no need for a rest period over some extended period of time.

Many people give up too easily when it comes to building punching speed. It’s something that will take time to achieve and something which should be looked at as goal oriented. Instead of just showing up at the gym and telling yourself that you’ll do as much as you can do, try setting a goal of 10-15 minutes a day where you gradually increase punching speed. Anything in life that’s worth anything requires work and if you have the will and concentration, you’ll find a way.

David Toub is the owner of Punching Bags Pro and absolutely loves the sport.

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Posted in Boxing Training Articles

Tags: Denise NKtitel Nortan Punching

Punching Bag Benefits

June 21st, 2010

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As long as you’re determined, whether or not you are a boxer, you can reap the benefits by working out with a punching bag. From a cost perspective, it is much cheaper to buy a punching bag than it is to attempt to setup a home gym. One could argue, a jump rope is even cheaper, but I doubt they would achieve the coordination and muscular growth a punching bag could provide. The bag is simply one of the best “overall” workouts, from a cardio and strength training perspective.

If you keep at it, you will succeed. Most people give up the 15-20 minutes of working the bag each day because it is hard work. Like anything else in life, stick with a workout and you will see results. Most who give up do so in the first few weeks. Tell yourself that you will last a month at whatever workout it is you choose before making any rash decisions.

So what are the benefits of the punching bag? Proper striking and footwork is one of the highest calorie burn intensive activities out there. Google “calorie burn activity chart” and you’ll notice that boxing is much more intensive than running and other common activities. Because of constant movement and strong punches, you would be amazed at how much anaerobic endurance increases. This is not to say that this is easy. You will still feel the soreness resulting from the lactic acid coursing through your arms and back, but with each workout, this will become less and less.

Speaking of soreness, it is best to rest for a day in between workouts to allow enough time for your body to repair itself. Working out with soar muscles can results in pulling something or even breaking a few fingers.

Returning to the benefits – All major muscle groups are exercised with proper technique; back, arms, glutes, abs, chest, etc. With 15-20 minutes a day, you will achieve increased endurance and mental focus. These benefits will stay with you in and out of the gym.

Before starting a workout, wrap your hands, wear proper gloves (pro boxing or MMA grappling/striking) and set a goal for yourself. If you just jump in and say I’ll last as long as I will last and/or feel like it, chances are, it won’t be a long time. And by “you”, I am referring to the commonplace person; it’s human nature to seek the most direct easiest way. Set a goal of 15 minutes every other day for a full month and push through the limits. Persistence is key.

David Toub is the owner of Punching Bags Pro and absolutely loves the sport.

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Posted in Punching Bag Articles

Tags: Benefits Punching

Punching Bag – Sit Ups

June 17th, 2010

This is just a quick example of how I do my sit ups; usually I do them slower then shown so I can ‘feel the burn’ better. For this exercise I do 20 reps during my routine; I then repeat my entire routine 2-3 more times during the day that I choose to exercise on. I keep my hands behind my back only because it’s the position I feel most comfortable in; please be aware that placing ones hands behind ones head and tugging to help lift yourself (as it appears I was about too in the video), can cause serious and possibly permanent injury to your neck and/or spine. The bag itself weighs roughly 20kg, and at the time of this video I weighed 64kg; just for those that wish to know. Oh and remember! Only do the exercises you enjoy doing, otherwise you may just give up all together! If you don’t enjoy it, change it! Enjoyment is the win! PS: Sorry for the lack of shirt/singlet, I don’t like it falling into my face when exercising.

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Posted in Punching Bag Videos

Tags: Punching

Free Standing Punching Bags

June 2nd, 2010

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For kick boxers or Tae Kwon Do students, free standing punching bags is just what you need. The foam target areas on these bags begin nearer to the ground than normal bags. Most of these types of bags will also provide easy movement for portability. Certain brands roll around easily which works well when you only have a certain amount of space.

You should always weight down the free standing bags by filling it with either water or sand. This gives it a reliable base and you will not have to worry about it toppling over while you are working out. Water is generally considered to be a better idea because it creates a wave sort of motion. Free standing punching bags, unfortunately, have to be replaced more often. They also are damaged more easily if they are not used the proper way, and because of the way they are made, cannot take really hard impact hits.

Beginning martial arts students find the free standing bags to be the best choice for them because they are not ready for kicking with high impact. Others who would work well with these bags are people who wish to create a workout routine comprised of moderate punching and kicking. This workout is meant to tone muscles and make the mot of their aerobic routine.

Therefore, free standing punching bags are great whether someone is just starting to learn kick boxing in martial arts, or you just want to have a way to build muscles, or you need a physical way to get rid of stress, these are the best choice of bags for you. Even the price is right with a range from upper $100 to upper $200. These bags offer affordability, effectiveness, and convenience. They are wonderful starter bags and can be replaced with sturdier and heavier ones as you progress.

Dave Toub is a strong believer in freestanding punching bags. Please check out one of my favorite freestanding punching bags and see the Punching Bags Pro homepage if you are interested in other gear as well.

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Posted in Punching Bag Articles

Tags: Punching Standing

Boxing Skills : Increasing Punching Speed

May 17th, 2010

Increase punching speed in boxing by working with a double hand bag to concentrate on two targets and practice speed punching over time. Dedicate practice time to increasing punch speed for boxing with tips from an amateur boxer in this free video on boxing skills. Expert: Jonathon Uzcategui Contact: www.championmma.com Bio: Jonathon Uzcategui has a diverse background in martial arts and boxing. Filmmaker: Reel Media LLC

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Posted in Boxing Gloves Videos

Tags: Boxing Increasing Punching Relaxed Search Skills

Prefer High Quality Punching Bag

March 28th, 2010

Among the popular combat game played by the people, boxing stands to be one of the topmost games enjoyed by the people. Boxing equipments is inclusive of more number of gears in different sizes, color, quantity and quality. When the customer decides to make use of punching bag while playing the game, he should know how to choose the best among the list. The gear is used to strength the training of the individual and also offers stress relief at the time of event.

Different types of punching bags are designed and marketed for the customers in variable prices. Some of the kinds are speed bags, heavy bags, pedestal bags, body shaped bags and even more varieties. It is a round cylindrical piece of equipment used by professional boxers at the tome of training or exercise. It comes in variety of sizes to meet the needs of the customers, so that players will be enhanced with hand speed, coordination and rhythm.

If a person is making use of such kind of boxing gears, then he tries to improve physical strength, aerobics fitness and punching techniques initiated with him. It is a modern invention inflated bag used in some of the mixed martial arts is Okinawan makiwara, Chinese mook jong and other types of wrestling. At first it is suggested for the people to select properly the type of gloves they are required to be processed. Heavybag stand with adjustable speedbag stand is also available which might be created along with sand or water or even gas.

In most of the gymnastic center, we can find this popular type of gear in variable ranges. As people knows that the combat game is all about fighting each using their hands, this equipment is designed and offered to the people. More number of manufacturers is interested in preparing the gear to meet the demands of the customers around the world. Almost every boxer in his life time history, he comes across the popularly listed punching bags for efficient training.

Make sure that you have selected the right boxing required to play the game efficiently and effectively. It comes in different colors, shades, designs, models and prices to facilitate the customer and make him enjoy the boxing without any injuries. It is always recommended for the people to purchase the high quality equipment without wasting time, money.

Shijina is a SEO copywriter for boxing equipment. She has written various articles like Kick boxing equipment, boxing gloves, kick boxing and more. For more information visit our site our site. Contact her through mail at shijinaseo@gmail.com

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Tags: Prefer Punching Quality

Practicing Boxing on a Double End Bag : Boxing Training on a Double End Punching Bag

February 8th, 2010

A summary of boxing tips for a double end bag.Learn about practicing boxing techniques, punches, and jabs on a double end bag in this free training video on basics for boxers. Expert: Bill Lefebvre Bio: Billy Lefebvre is the owner & head coach for Bantam Boxing. He has been involved in boxing as a successful amateur regional, national and inter-national competitor, coach & trainer for 35 over years. Filmmaker: Christian Munoz-Donoso

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Tags: Boxing Double Practicing Punching Training

MMA Punching Bag – A Must For a Boxer

January 30th, 2010

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MMA punching bag is indeed a must for a boxer as it provides ample training and help to improve their boxing skills and martial arts skills. These specialized bags are available under the Everlast brand and come in different colors like yellow, blue, red, and black. The weight ranges anywhere between 50 lbs to 150 lbs. One can choose from the different types of MMA punch bags that are available…Teddy Everlast uppercut bags and Muay Thai workout bags. One can get the full MMA kit too in the form of Everlast punch bag along with gloves; the swivel and heavy duty chain so that they can safely hang it and practice the sport.

The youth MMA punching bag is an added attraction for serious boxers as they get a double end bag on which they can practice or get trained. Everlast punch bags have been in existence for almost a century now and with every passing year have only improved upon the entire range of products keeping the comfort and safety of the boxers in mind.

With the Muay Thai Everlast punch bag, one can train just like a professional from the luxury of their own home. It is a tall heavy bag which comes with ceiling and floor fixtures. Another great Everlast punch bag is the Teddy Everlast Uppercut bag which comes in two parts. The upper part has a larger radius when compared to the lower part facilitating training under different angles so that the boxer is well prepared when he encounters a similar situation in a real fight.

The Everlast punch bags which are available under the MMA punching bag tag offer tremendous scope to practice different uppercuts, jabs, crosses, punches and hooks so that the boxer is adequately equipped to quip with the right kind of a counter move.

Dave Toub is a strong believer in MMA punching bags and would never train with anything else. Please check out one of my favorite MMA punching bags and see the Punching Bags Pro Homepage if you are interested in other gear as well.