Notes on playing sandbags

Sandbagging is the most interesting part of boxing training, whether you are a beginner sandbagger or an experienced boxer, you should pay attention to some small details of sandbagging so that you can avoid injuries and improve your training results. Here's a look at what are the precautions to take when hitting the sandbag.

Good preparation activities before practice

Before hitting the sandbag activity fingers, wrists, shoulders, elbows, waist, so that the muscles thoroughly awakened before starting practice, so that you can prevent injury. General warm-up activities to do about 10 minutes, usually not much exercise, the preparation time to be a little longer.

Wear gloves to hit the sandbag

Hitting should not be done with bare hands, to wrap the hand belt, to prevent the palm interosseous ligament tears, palm deformation, it is best to wear special hitting sandbag gloves, can play a cushioning role, both to avoid contusions and can increase the grip and the feeling of force. When hitting the sandbag, first light and then heavy, it is best to do 2-3 sets of air strikes, then hitting practice.

Do not hit the sandbag brutally hit

Brute force hitting the most physical, less than 30 seconds, you will be tired and panting, many people think it is a lack of endurance, but in fact is not to master the rhythm, resulting in excessive physical loss. Playing sandbags should be within 3 minutes for rhythm changes, followed by breathing should also have a sense of rhythm, adjusted in due time. Otherwise do not know how to change, it will be a great drain on physical strength, while the training effect is very poor.

Pay attention to practice skills

At the moment of hitting the sandbag, the fist should be held tightly and the wrist joint is tense. It is especially important that the wrist joint is slightly inwardly buttoned to keep the fist blade and ulna in a straight line to prevent injury. When practicing knee, elbow and leg moves, the main thing is to master the technical movements and maintain body balance, so don't make too much force to avoid injury. When hitting the sandbag always keep the correct posture for actual combat, immediately after hitting the move and make a good defense, so as to maintain good habits in actual combat.

To have a plan for practice

Practice hitting sandbags to have a purpose and a plan, the amount of practice and difficulty should also be gradual, do not rush, otherwise not only poor results, and easy to get injured. Before each exercise, according to their own physical strength to arrange the number of hitting content groups, think about the frequency of punches, rhythm, and some skills, perseverance to improve the practice effect.

Sandbag hitting essentials advice

Always have a sense of combat

You must imagine that there is a vicious enemy standing in front of you, and you must do your best to prevent, counter and hit him hard! Hit him hard and completely! You must not be careless, sloppy or careless! Once the blow is empty, immediately change the way you respond, always imagine the sandbag as a person, sound east to west, lead up to strike, shake left to strike right, defense counterattack, dodge to strike back, imaginative strikes on the sandbag, you will feel the benefits of this exercise in real combat.

Coordination and relaxation

Relax, relax, keep emphasizing every day, it makes you faster, more powerful, more energetic, hitting like a storm, immediately relax when disengaged, adjust breathing, in the moment of hitting tension, hit the explosive power, tension in the hitting is one tenth, relaxation is nine tenths. Play guard for three minutes a group, immediately relax the shoulder joints, arms, kick strike guard a group, also do some massage action.

Pay attention to the main points of force

By watching the practitioner hit the sandbag, you can see the state of the boxer's level. Brute force pushing can only hit the sandbag far, oscillating force, through the sandbag, the sandbag just high-frequency vibration rather than swing far, which is the punch outbreak penetrating strike force, can be seen in the sandbag.