Is Warming Up important? - Punching Bags Now

What is a warm-up?

A warm-up is a session which takes place prior to doing physical activity; usually a warm-up will consist of light cardiovascular exercises combined with stretches.

What happens in a warm-up?

Most warm-up sessions will include a combination of cardiovascular exercises, stretching and strength drills. The cardiovascular exercises are designed to increase circulation, increase body temperature and bring the heart rate up, while stretching warms the muscles and prepare them for the movements they will be required to carry out during the activity. Explosive strength exercises, which may include sprint drills or jumps, gently increase the level of intensity and prepare the body for sudden movements in the game which will follow; these exercises should only be done once the muscles are warm; this will prevent injuries.

Effects of the warm-up

The warm-up should gently prepare the body for exercises by gradually increasing the heart rate and circulation; this will loosen the joints and increase blood flow to the muscles. Stretching the muscles prepares them for physical activity and prevents injuries. The warm-up is also a good opportunity for an individual to prepare themselves mentally for the game ahead and for a team to work together prior to the start of the game. Warm-ups can also be used to practice skills and team drills.

How long should a warm up last?

Most warm up sessions last between 20 minutes and half an hour; this given the body plenty of time to gradually get ready for physical activity and gives the player time to prepare themselves mentally.

Preventing injury

The most important reason for doing a warm up is to prevent injury during exercise; keeping the muscles warm will prevent acute injuries such as hamstring strains and will stave off overuse injuries by allowing the body to prepare steadily and safely. In more static sports, such as cricket, it is a good idea to stretch throughout the game as this will keep the muscles warm and allow them to function effectively; substitutes should also continue to run and stretch while they are waiting to join a game; this is commonly seen in football matches where the substitutes jog, jump and stretch along the sidelines.

The dynamic warm-up exercises should be tri-planar, full body, and proprioceptive enriched, all of which are requirements of normal sport specific movements. The exercises are designed to do one or more of the following:

• Ÿ  Enhance the tri-plane reaction of the body
• Ÿ  Control center of gravity
• Ÿ  Enhance spatial awareness
• Ÿ  Enhance coordination and normal movement patterns
• Ÿ  Introduce integrated isolation components for more advanced movement patterns
• Ÿ  Prepare the whole body for any sporting activity or training session
• Ÿ  Develop proper running form

*Perform the following drills and exercises in a 15 yard to 30 yard area.

Easy jog

Skip

Twister Skip

Side shuffle

Forward shuffle

Backward shuffle

Hips out shuffle backwards

Butt Kickers

High Knee Run

Carioca

Backward form run

Forward to Backward Run

Backward to Forward Run

Acceleration Runs

Stay Active, Stay Fit!

Does weight lifting slow you down? - Punching Bags Now

Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It utilizes the force of gravity in the form of weighted bars, dumbbells or weight stacks in order to oppose the force generated by muscle through concentric or eccentric contraction. Weight training uses a variety of specialized equipment to target specific muscle groups and types of movement.

Sports where strength training is central are bodybuilding, weightlifting, power-lifting, and strongman, highland games, shot put, discus throw, and javelin throw. Many other sports use strength training as part of their training regimen, notably: 

American football, baseball, basketball, football, hockey , lacrosse, mixed martial arts, rowing, rugby league, rugby union, track and field, and wrestling. Strength training for other sports and physical activities is popular.

Strength training is an inclusive term that describes all exercises devoted toward increasing physical strength. Weight training is a type of strength training that uses weights, Eccentric Training or muscular resistance to increase strength. Endurance training is associated with aerobic exercise while flexibility training is associated with stretching exercise like yoga or Pilates. 

Weight training is often used as a synonym for strength training, but is actually a specific type within the more inclusive category. Contrary to popular belief, weight training can be beneficial for both men and women.

History.

Many training methods can improve your running speed, and resistance training certainly helps. Resistance training is a tool and, like any other method, you must properly apply it. It's important to select the correct exercises and integrate them properly with your running program. Consult a health care practitioner before beginning any athletic training program.

Squatting

Barbell squatting must be the foundation of your lifting program. Deep barbell squatting builds strong, explosive legs. There is a direct correlation between your squatting power and your sprint times, according to a 2004 study published in the "British Journal of Sports Medicine." Squatting deeply builds not only your legs but your hips as well. The muscles of your hips are important in providing speed and power.

Hamstring Training

The muscles on the back of your thighs, or your hamstrings, do more than just provide running power. Your hamstrings function to protect your knee joint every time you straighten your leg. While squatting will strengthen your hamstrings to a degree, squatting alone is not enough. 

Exercises such as the stiff-legged deadlift and leg curl work your hamstrings much more than squatting, according to a 1999 study published in the "Journal of Strength and Conditioning Research." During your weight training, after squatting finish with a few sets of stiff-legged deadlifts and leg curls using a weight you can safely control with good technique.

Calf Training

The muscles of your calves contribute to your running power, but this depends on technique. Using good running mechanics you will strike with the front of your foot first, and get more power out of your stride. A 2007 study published in the "Journal of Strength and Conditioning Research" showed that elite runners generated more power by better utilization of the calf. Strong calves will generate more power when running, and will not only improve your running speed, but improve the stability of your ankle joints. A few sets of seated and standing calf raises will help build your calf strength.

Specific Training

All of the resistance training in the world will not help you if you do not improve your running technique. If you wish to be faster in the sprint, you need to sprint. If you wish to be able to run and quickly change directions, you must practice agility drills. Your training effects are very specific, so spend the bulk of your training time developing your running skills.

So are you street fight ready? There is only one thing you can possibly do. You NEED a home punching bag, or punching dummy for sale. Where can I buy a a punching bag for cheap? Or a punching dummy for cheap? It easy , Check out the punching bag video description and there should be a link in it. Or you could go right to http://punchingbagsnow.com/

How often should you Practice? Fighter Punching Dummy / Bags

This video is going to be about how often you should practice, as a beginner or as a novice, who happens to be into, boxing, kick boxing and other types of martial arts. And if you have being into martial arts for a long time then you really do not need this video.

Now when asked about how often you should practice, then my opinion is that you should practice every day, although striking may differ from other activities like drawing and musicals, you still need to practice every day, you may as well need to be as careful as possible so you do not strain your muscles but I believe that you still need to practice at least 5 times in every a week!..

 The reason is that, you really need to imbibe all the fighting skills that you have learnt into yourself and make it a part of you...

Regardless of how often you train, I will advise that you do not go too hard on yourself. The main purpose of learning this more often is so that you are able to do it more often in a fight, or in a real life situation...

So let’s move to the four stages of learning. This applies to punching bags, punching dummies. (t the end of the article there will be recommendations on sales.  The reason why we are talking about the stages of learning is that it is the end product of practicing.

For the video on this topic go here.
Now the stages are;

1. Unconscious incompetence: this is a situation where you are unconscious about your inability; it is the very early stages where learning has just began to take place.
2. Conscious incompetence: at this point you are aware of your action and you are not able to use the new skills that you have learnt very well.
3. Conscious competence: when you know or you are conscious of what you are doing and you are moving toward perfection
4. Unconscious competence: at this stage your conscious practice as paid off and you now perfectly exhibit move without even knowing you did there. So finally, practice is so important that it is essential to any form of learning and if not well done you will not be able to embed these actions and turn them into behavior.

I believe that before you get through with this, you also need a punching bag in your home. This will help you to practice as often as you should. I’m only trying to be honest with you as your gym trainer will not tell you and want to earn from your presence in the gym.
 
But to be an efficient trainer, you have to be around the punching bag or punching dummy,bob punching bag stands for sale, and more often. So have one in your home and train more often. Punching bags are pretty much the mot essential thing to getting that hard punch that might save you in the streets one day.

Hit Hard, and Stay Fighterly!

How to Punch Harder and Fast - At Home Punching Bag

Punching is not just throwing your fists in to air; it is more than that. To be honest, punching is an art, and you need to learn it properly. Before talking about punching, I would like you to learn some fundamental theories about punches. So let’s see the theories:

click image to see a cheap at home punching bag

Basic theories:

1.    You must remember that speed is not power. According to physics, power is equal to acceleration into mass. The same applies here. You must have to have body weight with speed to hit with power.

2.    To build a force, you must move. According to Bruce Lee’s one-inch punch, you need to move one inch to build force. So to punch with force, move your whole body.

3.    The bigger the muscles, the more power will be generated. Your legs are biggest muscles when it comes to generating power for punches. Use your legs to generate power in the punch.

4.    Don’t extend your arms completely while punching. Your punch will hit much harder if it lands a bit shorter than your full range of extending.

5.    Use different angles while punching. It will give you more openings and opportunities to punch. Moreover, punching with different angles will have more damage to your opponent.

Now that you know the basic theories behind punching, I will get to the main topic which is how to punch hard. There are three factors you need to master to punch hard. All of the three factors are crucial and must be mastered. Remember to get see the great cheap punching bag stand sale. Link at the bottom of the page.

So without further ado let’s see what they are:

 Flow of Energy

Maintaining the flow of energy through your whole body is very crucial in delivering powerful punches. Your whole body must be active to flow the energy through it. While punching, your body parts involved must do some specific functions given below:

·         FEET

You should spread your feet a little wider than your shoulder’s width. Your back foot must always start with your heel lifted. And when you punch, your feet must pivot in the direction of the punch. If you throw multiple punches, then your feet must pivot back and forth in the different directions of your different punches. Remember that if you throw the right punch, then your right heel must be lifted and your left foot should remain flat. The same will happen if you throw left punch.

·         LEGS

Your knees should always be bent. And as you deliver a punch, you should drop your body weight into your legs by slightly bending your knees.

·         HIPS

Hip movement is crucial. You must turn your hips and spin them towards your opponent as if you are hitting them with your hips. Seems funny, I KNOW!

·         UPPER BODY

You should rotate your torso as much as you can. And Also spin your punch outwards from the shoulders. Remember that a short extension of arms hits harder than the full extension of the arm with a short rotation. Also, don’t reach forward instead rotate yourself.

·         SHOULDERS

Let your shoulders stay loose while punching. It will keep your punches relaxed and will also save energy while increasing power and speed. However, try to raise your shoulders while punching. It will make your punch stronger as it will involve the shoulder muscles.

·         ARMS

Keep your arms relaxed. As you will punch your opponent, your arms will spring out towards the opponent, try to extend them just enough to so that you can hot your opponent. Don’t overextend your punches or else you may get a counter punch. Always remember that once you deliver a punch, do not pull back your fist right away, as it will allow you to see if your opponent is punching or not. This will allow you to block the punch in advance. This technique is used by advanced fighters and is called as telegraphy.

·         HANDS

Keep your hands relaxed when not punching. Make a loose fist but try not to clench it. And when you deliver the punch, transform the fist into a solid brick. Keep your hands up when not punching. Your gloves must start at your face and must end at your face after you punch.

·         HEAD

Breathing is important for your head to function properly. Exhale sharply after every punch. Stay alert and keep your eyes pinned on your target when punching or not punching. Tuck down your chin a bit so that it is covered with your shoulders, will aid in defending after delivering a punch.

Aiming

To establish a proper aim, you will need to learn your punch’s distance. You can do this with a quick step on the front foot and then keep your punches in that range. This is important because if you punch too close or too far, it can diminish your punch’s power.

·         Jab

Step forward while doing a jab, it will be much stronger. For this punch, you should extend your fist all the way and lift your front shoulder to deliver a tough blow to your opponent. Remember not to lean forward while delivering this punch.

·         Straight Right or Right Cross

Body rotation is a must for these punches. The aim for this punch is not to aim for the front. Let me tell you what to do. You should extend your arm like you are going to jab, and hold it. Now imagine that your opponent is slipping to the left, outside your jab and imagine his face about one foot to the left of your extended jab fist. The space that is created in between is the best and perfect point to deliver a powerful and strongest cross punch.

·         Left Hook

Keep your elbows low while throwing the hooks at the opponent’s body and keep them high while throwing hooks to the head of your opponent. Learn the stopping hook, don’t let it pass through the opponent or else you can get a counter. Always spin your both feet to point them to the side while throwing the left hook.

·         Right Hook

Swing your body weight from back foot to front foot when you throw right hook. Always make sure to push your head in the punch and see where it hits. Moreover, always remember not to move your head to the side when you throw right hook. Instead, bring your head forward and try to keep your head in front of your target.

·         Uppercut

The punch is short and straight. It not really goes up, but forward. The uppercut is thrown at the waist so it is a diagonal punch. And there is not just upward momentum in it, but it also has plenty of horizontal momentum.

Hitting Your Opponent (Timing)

It is very crucial that you know how to punch hard and when to execute it. You must have to maintain a proper and adequate distance. And this not just for the first punch, you will have to do this for second punch too.Use body punching bag for sale. 

The perfect time to hit your opponent is when he is hitting you. A counter punch hurts more than anything else. Also, punch him when he least expects it. Sudden strikes can confuse them. You must have to be very fast. Throw Left and Right hook punch in weird rhythm to confuse him.

Try to change your position continuously. Hit your opponent from different angles. He will not be able to recover from the first punch, and you will throw another from a different angle. This will completely confuse him for a moment and may get stunned for a moment. Besides, punches from different angles hurt very much. Check out the big bib punching bag. The best on the market. 

So if you want to improve FAST. 

 Select your at home punching bag here.