Whether training for a big fight or simply looking for another way to get fit, it is important to understand the correct way to use and work out with a heavy punching bag. Keep recommended health and fitness tips in mind to save yourself from potential injury.

Training Tips:

• The Eyes. Always look at the bag when you are throwing a punch no matter how tired you get, as “lazy eyes” can leave you vulnerable during an actual fight. At the same time it is important not to stare at one spot on the bag so long you cannot see anything else as you want to keep the entire bag in your vision field.

• Don’t push. Health and fitness tips include remembering to punch and hit the bag, not push it. Listen for a smacking sound, not a dull thud.

Exercises:

• Speed Bag: Working out with a speed bag enables you to improve muscle coordination and endurance, and punching speed.

• Uppercut Bag: The uppercut bag is a version of the heavy bag with an upside-down pear shape. Use it to work on uppercuts and throwing hooks.

Use these and other health and fitness tips for punching bags to get the best workout possible right here at the Elizabeth Square fitness center!

Image via ax2groin from Flickr.com