It s Nothing Like A Swift Kick in bag

It s Nothing Like A Swift Kick in bag I wish I had a dollar for each U.S. person who asks   Instructions to improve their defense capabilities   and fighting associated with fitness. They want something   can be done at home by himself and a   Line basis.These people ranging from special martial arts   Artists, the workshop of candidates, people in search of   Fun and functional to his body   And the trust. One of the best solutions   I have to offer is training.A heavy bag heavy bag is a bag filled with a weight from 40 to 100   Lbs. It was suspended from the ceiling, you can   Punches and brought kicked.Properly, heavy bag training   Improve your defense ability, your health, fitness   And the well-being. However, if improperly   It may be counterproductive and harmful. The   goalof This article is to say, as   heavy as a lot of security, training and effective tools, such as   Avoid the dangers and pitfalls for the formation of a strong improperly.BENEFITS BAG TRAINING quality of self-defense course, take a bag is not as heavy as a   Real struggle. E ', however, struggle to develop --   Associated with properties that are essential   Personal struggle. You can create your own strikes and Hone   Kick-off in defense weapons.The devastating strikes and kicks for the most beatings   the heavy bag, are considered "gross motor   Skills. "Gross motor skills are simple, large   Muscle actions, which do not deteriorate under   Stress. In fact, the jolt of adrenaline from   Fear or anger, probably with a combative   I can increase the performance.Impact training contributes to a healthy "Hit   Psychology. "I use this term to describe people   Ready to attack and be taken to   Same. Believe it or not, many people are   Feel free to defend themselves. Those who have not   Confidence in their ability to influence the   Outcome of the situation, bad   stress.Proper impact training (hitting bags, pillows and   Partner) to build competencies and   The trust, which increases the effectiveness of a physical   Reaction. "Blitz" training, which I described later in   This article may be mental tenacity. A flash   is an intense and rapid-fire barrage of strikes and   Prelude to simulate all the aggression   necessary, during a confrontation.If were thrust into a situation where   must fight for your life, you must indicate   Every ounce of being. In a situation such as   , It is your greatest enemy is your desire,   On. "Blitz" training is both physical and   Mental strength and tenacity of Gong   Until succeed.Note: Blitz training should not   unless you are in good health, have a   Sound system and a good   Find / Kicking Mechanic. To do so, without   provisionally injury.FITNESS Calls BENEFITS OF HEAVY BAG TRAINING A good heavy bag program enhances your   Cardiovascular system, tones and strengthens your   Muscles, bus fat, increases bone density and   Strength of the connective tissue. Not only can   In great shape, but it is possible   functional defense skills at the same   time.By repeatedly hit and kick the bag, it is   Tu on all the major muscles of your   Body. The arms, shoulders, hips, legs and muscles   must be coordinated and also builds athletic qualities conditioned.This training as   like speed, strength, balance, timing, and   MANAGEMENT OF coordination.STRESS HEAVY BAG TRAINING Evolution has wired our brains and our bodies   For survival. At the first detection of danger   the "fight or flight response" kick in. A large number   Physiological changes leading to   Preparing to fight aggressively or run like   wind.In survival situation, this is a good thing.   However, in mode society, the same answer   can be activated over and over in situations where   not merit a simple solution, such as the fight or   Run away. A hectic day of deadlines, traffic --   Jams, frustration and personal conflicts fires   from the fight or flight and pollutes our   Body with the toxic byproducts stress.Physical of measures is needed to flush this "fight   or residues of flight "in the body before being   Undermines our health and immune system.   Vigorous exercise, such as heavy bag training   simulates the effort needed to bu this   Residues and retu the mind and the body of a   Healthy state. This is why a lot of work   Great way to relieve stress. It meets the   Body of the intrinsic necessity of fight.HEAVY BAG WORK is fun! The last advantage is that heavy bag training   Fun! Crank stereo, imagine the bag was   Your worst enemy (if you have one) and blast   Way. You sweat, huffing and   feel rejuvenated and puffing in no time !**** HEAVY BAG PRECAUTIONS **** Any form of movement, if they are too extreme, you can   Counterproductive and dangerous. Heavy bag   Education is for you, so you   Strong, healthy and in shape. Done properly, it can   the opposite results.People run a lot to get shin splints and Bath   Knee. Weightlifting impatient of the trunk muscles   It damages the joints. This does not mean that   Evil activities. Over zealous exercise can   Worse than nothing. Job is no different.   If you exercise moderately, your technical   with the right form and common sense, is   can maximize benefits and minimize the   Training dangers.AVOIDING There are two types of sports injuries   associated with physical activity, and chronic   Acute. And develop chronic lesions in the course of a final   Longer period. Training wrong   Intense, or too often to them. If your   The body is stressed by exercise, it must   given time to recover and rebuild itself to   more efficient.When train too hard or not enough rest   between training, which will develop overtraining   Wounds. People do not realize that the muscles   Faster than the connective structures,   Support them.Your speed and power in a rapid development   overcome the resistance of the bones, tendons,   Ligaments and joints. This is demolished   Muscles, chronic joint pain and even permanent   Injuries that, in order to defeat the formation   In the first place! acute injuries, like a twisted ankle, a dislocated   Wrist or a broken leg, suddenly. These   Injuries can be minimized with good equipment,   proper form and common sense. ALWAYS stress   Technique of speed and the fact power.In, there is no need to book on heavy   Bag as hard as you can. Focus on proper body   Mechanics and the speed and performance guarantees   By the same. Start slowly and let your speed   Power, and build gradually. Allow your body time   adapted and more resilient.AVOIDING HEAVY BAG bad habits I've seen a million times. If you   Something to someone to take his   Picture perfect striking skills that have   Window. Stamps are back like the wind up   A Major League pitcher. Feet from the ground.   Parts of the body are intertwined. Grunt and farts erupt   Striker face contorts like   Recognition. He throws in general   Near the end, to give   All that is. He usually missing! It is not a   Very practical, eh? Here are some "bad habits FOPH" To avoid: * exaggerate movements in a difficult attemptto * *     Also on the "Clean" and the right place   Mechanical training. I do not think that sloppy   Allow movements difficult. It is only   The increase in injuries and developed impressive capabilities   Could not land, if your life depended on   It. If you focus exclusively on hard-hit,   You forget everything else. Hit and the right   Power .* * take care of your technical Telegraphing * * Telegraphing a kick or punch means   course of preparing the signals before disposal.   An example of this is your fist stretching before retuing   Threw a shot. Due to the heavy bag in a   Inanimate matter, it's easy to forget the   The importance of being able to take your opponents   without your intentions reporting .* * Not to be protected at all times * To proceed with the late Bruce Lee, not bags   Hit back! "The heavy bag is a great, no more   Target. For this reason, it is possible to develop   bad habits that the transfer or sparring partner   Fight. Keep your hands and protect yourself   In all the times. Move within range, the stock and   Again. Make sure the bag has a life,   Breathing opponents try to take it .* * By pressing the bag instead of hitting * * A common mistake when hitting the bag is   follow too deeply and the press, and not as   Taken. A blow or kick accelerates from   The time until it completely.   Most moves, the faster and more   Will be powerful. Strike the bag at a point   Near full extension. Penetrate into the pocket is no longer   than a few centimeters above the surface and they are trying to   a clean "pop" sound on impact. Take   Attention, however, does not block or hyper-extend   The impact on the joints, or if you have the bag .* * Hold the breath * * If people continue to exercise   Breath. This is a bad habit. First   It reduces resistance to starvation of the body   Oxygen, when you need it most. Secondly,   Increase in the chest and may violate   Them. ( "Blow the dice" in legal terms) Exhale   How to strike or kick. This prevents the air   Operation and increases the power of Tensing muscles   Your torso.DESIGNING a heavy BORSA ROUTINE It is difficult to teach physical skills in a   Article. Of course, your best bet is to create a   Good education is to improve the management of   A qualified instructor or teacher. But many of   Read this article are students of martial arts   or self-defense training before.If this is the case, you probably have the basic   amazing skills you need training on a heavy   Pocket. If you have not taken before a heavy bag, please   Your time and use your head (to think, not to beat   The bag with!). Start gradually form   Out. It is not brain surgery! Here are some   Proposals for the design of a heavy bag routine .* * Always warm and cool. * Warming up improves performance and reduces the   Injury and post-exercise muscle pain.   Before you exercise intensely, you should always   Work a little sweat and some fundamental   limbering exercises to increase blood flow, your   Range of motion and to lubricate joints.   Jump rope, jogging in place and shadow boxing   for 10 to 15 minutes are good ways to   A training session. (Note: do not do extensive stretching   During the warm-up. E 'can compromise joint   Stability and make it more susceptible to   Wounds. Let yourself to be strong until the end   Your data) cooling at the end of training   Gradually, the system retued (breathing, heart --   , Ecc) in a state of inactivity. Never an end   Intensive training and then just plunk in the   Couch. The slowdown is a time to work on your   Flexibility with your workout exercises.STRUCTURING Basic Punches and Kicks for the heavy bag   Training are: => Lead Punch (JAB)   => Cross (Reverse Punch)   => Hook Punch   => Uppercut   => Forearm / elbow strikes   => Roundhouse Kick   => Front Kick   => Back Kick   => StrikeREP Knee-Based Training: Enter the basic strikes,   Kicks and combinations that you want to train. Perform   , And employees of each. For example, the execution of two   Lead to 20 shots, three of the 20   Roundhouse kicks, etc. Rest long enough between   fixed to your breath and go to next   set.TIME Education and Training: Another excellent way to   The train is, for a time limit or number   Rounds. For example, perform random or   Strikes and kicks, or in predetermined combinations   continuously for 2-3-minutes rounds with 1 --   Minutes of rest in between.CIRCUIT TRAINING: If you are already in a good   Shape, consider alteating with the bag   Other exercises in a circuit. However, no   alteate with periods of weight lifting, because   Muscle fatigue makes you vulnerable   For injury. Here's an example. Alteate 3-5   Minutes jump rope with 3-5 minutes of bag   Work. Complete the number of cycles, as is necessary   good workout.BLITZ TRAINING: Training should flash   For those who have a high   Level of fitness and proper striking and kicking   Mech. This training includes intense, fast --   Fire barrages of strikes and kicks for a while   Limit (15 to 30 seconds) or a PEG (20-30   Repetitions of a combination). This training is   mental as it is physical.There are the main advantages of this   "stop / start" or interval training. You   exercise, even for a short, intense period,   Recover, and then exert yourself again. This   Training improves your ability to recover   Quickly, increases the efficiency of your   Muscular and anaerobic energy and   increased metabolism (which bus fat) to   Several hours later the seriousness and intensity workout.FREQUENCY lot of training, as well as other forms of   Exercise stresses the body. Training   intensity may exceed the body (joints,   Tendons, ligaments, muscles, nervous system)   Possibility of recovery. I recommend that heavy bag   Training is limited to 2 or 3 times a week. The   Intense is the train, the more free time   Should be made between sessions. It 'a good idea   In other intensive training with light ones.In in terms of intensity, note that your   Tendons and connective tissues need more time to   Develop when the muscles. Therefore, the speed   And the strength of your strikes and kicks can   Disproportionate to the development of this   Structures. He began his training with moderate   Light of medium power hits and focus on   Proper body mechanics. There is little benefit to the   continually hitting the bag as hard as you can.REQUIRED equipment first, you need a heavy bag and a   To hang. In general, the beam in your   Keller is beautiful. Just screw in a serious   Eyehook requirement that the weights   Pocket. Some people buy, or a metal bracket   can be anchored in a wall to hang the bag   from.Heavy bags are made of canvas, vinyl, leather,   etc., which range in size and weight from 40 to 100   Lbs. The size and style of buying is a matter of   personal preference and how much you are willing   To spend. A decent heavy bag is all around you   $ 100.You need to protect your hands with a good   Pair of boxing gloves or bag. You can not save.   Buy the best you can afford. Welcome   Gloves with insufficient jogging in running shoes.   Is it worth it for a while 'money and end   Injured. I prefer a stable pair of 16 ounces   Boxing gloves for bag work. Other   Filling not only protects your hands, but reduced   the trauma to the wrist, elbow and shoulder joints.   Bag gloves have less padding and therefore   more about your hands and wrap their hands joints.Many additional human   Protection of cotton wrapped that boxers use.   Others believe that if you wrap your hands   You are probably hard to take. Remember   the leader of the injury in a street fight   Hand! And 'better, and smart punch   More precise information not only difficult. I did not wrap my hands   If I wrote this article work.CONCLUSION bag because of my questions   had over the years about self-training   And how to reach the heavy bag. Job exchange is one of   My favorite training. If you   Search for an excellent total body workout that   provided not only the body but also   Their ability to protect, the heavy   Training grants to try. Take your time with your   Common sense and a lot of fun! Randy LaHaie   LaHaie is the President of the protection and strategies of teaching was based on reality   Self-defense for over 30 years. He is the author   more "tighten pugnacious Training Guide   (For his Free Self-Defense Newsletter