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Exercises with a punching bag will develop strength, reflexes and increase self-confidence.
In addition, you can burn up to 800 calories in an hour of boxing.
Read on to discover the 7 essential punching bag exercises for women, thanks to which you will get a slim and well-sculpted silhouette and improve your motor coordination.
It’s time to break the stereotype that boxing is a sport only for men.
Exercises with a boxing bag can also give many benefits to women.
Its basic advantages include effectiveness in modeling the body and building muscle strength.
In addition, they constitute an intense cardiovascular workout that, by increasing the heart rate, promotes rapid weight loss.
All you need is 10 minutes of dynamic punches and kicks to lose 100 kcal.
In addition, due to the need for rapid and precise movements, exercises with a punching bag improve motor coordination and increase reflexes.
The good command of basic boxing punches will make you feel more confident and aware of your strength.
Table of Contents
Exercises with a Punching Bag
Basics: Before standing in front of the punching bag, you must learn the correct boxing stance and eliminate the punches.
These are the basics that must be learned even if you do not intend to fight melee.
Your knowledge guarantees that your movements will have the correct dynamics and effectiveness.
It is a combat position that allows you to quickly knock down a blow while maintaining a defensive attitude.
It is the basis for all kinds of movements that occur in the picture.
- Stand up straight, lower your hands along the torso.
- If you are a right-handed person, have your right leg back one step and then half a step to the right of your left foot.
- Bend your knees: your toes pointing inward, heels out.
- Distribute body weight evenly on both legs.
- Take the guard, that is, the correct position of the hands
- Bend your right hand at the elbow, place the clenched fist at the level of the chin.
- It also bends the left hand at the elbow, the hand in a fist placed at the height of the cheekbone.
- Keep your elbows as close as possible to your body to protect your torso.
- Scale your shoulders and bend slightly to “hide” your chest.
If you are a left-handed person, do each step upside down.
The most important thing is that the hand we are trying to eliminate the blows has moved slightly backward in relation to the opposite.
After learning the correct position, light the blows.
The basics are straight, forward and sickle blows, which hit the opponent sideways.
The left line and the sickle are made with this hand, on which side the foot moves forward (for left-handed people it is the right foot, so the blow is done with the right hand).
In turn, the right and the straight will be made with the opposite hand (for left-handed people it is the opposite).
- Straight to the left: stand in a boxing position, move the bodyweight towards the right leg. Without turning your torso, place your left hand straight in front of you in a straight line. Take your hand to the guard.
- Right straight: stand in a boxing position, move the body weight towards the left leg. Turning the hips and torso, make a blow with the right hand forward and then return to the guard position.
- Left sickle: stand in a boxing position, move the weight of the body towards the right leg. Turning the hips, turn the left arm bent at the elbow (the hand should move first in a semicircle up and then horizontally to the side). Return to the starting position.
To add dynamics to the movement, you can turn your left foot slightly during impact.
- Right fall: stand in a boxing position, move the weight of the body towards the left leg. Turn the torso to the left, hit with the right hand bent at the elbow (first take it in a semicircle and then horizontally on the side).
To increase movement dynamics during torso rotation, add a reflection of the right foot.
Take your hand to the guard and If you want to buy a punching bag make sure to read this buying guide.
Once you learn the basics you can continue with the 7 exercises below:
1. Straight beats with push-ups
Stand in front of the punching bag and take the starting position.
Do 10 straight to the left, 10 straight to the right and then 10 push-ups or bombs for men.
2. Straight Strokes with Squats
Stand in boxing position.
Perform 20 hits per turn: once left straight, once right straight.
Do 10 ordinary squats, then 10 squats with one jump (when you get up, jump and stretch your legs and immediately after the jump you return to the squat position).
3. Burpees Sickle Sickle
Approach the boxing bag and take the right position.
Make 20 hits in turns: once on the right, just on the right.
After taking the punches, do 10 burpees without pushing up.
4. Sickle blows and easy to change
From the boxing position, make 10 straight lines to the left and to the right, then 10 turns to the left and to the right to change.
5. Sidekick in a sack
Maintaining his boxing position, he hits 5 kicks to the right and 5 kicks with his left foot on the side of the bag.
Train with Boxing Bag for women
Remember to work with the body: at the time of the kick, turn your torso and hips to give you strength.
Keep your guard down all the time.
Repeat the sequence 2-3 times.
6. Squats with Straight Kicks
Separation of the feet to the width of the shoulders.
Holding the guard, perform a wide squat, then pull the bent leg forward, kick the punching bag.
Follow the pattern: duck, kick with your left foot, duck, kick with your right leg, duck, kick with your left leg, etc.
Do 20 squats with kicks in total.
7. Straight Kicks with Straight Strokes
Perform 10 boxing kicks in a straight line (as in the previous exercise) by changing legs (right, left, right).
Then derive 10 straight hits per turn: right, left, right, left, etc.
Repeat the entire cycle 2-3 times.