Content

• Steps
• Tips
• Warnings

Whether you are training to become a world boxing champion or just to keep fit, the punching bag is a must-have hand training tool. Working with this small bag has many benefits, it develops speed, reaction, coordination of movements, endurance and strengthens the cardiovascular system. Unsurprisingly, the speed pear has become very popular. Training with this type of punching bag can be difficult at first, but over time, you will surprise your friends and yourself with your lightning speed.

Steps

1. 1 Place the pear correctly. The thickest part of the pear should be level with your mouth or chin. Many people hang their pears too high, which leads to unnecessary muscle stretching and poor technique.
2. 2 Stand in a standard quick-bag rack. Stand in front of the bag with your feet shoulder-width apart. Your body, from head to toe, should be in front of the pear and your shoulders should be at the same level. You should be at such a distance from the punching bag that you throw your hand a few centimeters to hit and so that the punching bag does not hit you on the head when it moves back.
3. 3 Keep your fists at or slightly below your chin and raise your elbows so that they are almost parallel to the ground. Your arms should be bent about 90 degrees and your shoulders should be almost parallel to the ground.
4. 4 Take a side kick. You should be able to extend your arm so that you can punch the punching bag lightly. You need to throw your hand forward to hit the front of the bag (the part that is on your side), if you want to keep your fist correctly when hitting, you must strike with the part of your fist that is near the little finger near the first joint.
5. 5 In a circular motion, lower your fist down and back to the starting position, all in one smooth motion. As soon as you hit the punching bag, immediately return your fist back. The circle should be small, but large enough to bring the fist back into position near your chin.
6. 6 Count the backward movements of the pear. After an odd number of return movements, the bag can be hit again. After striking a direct blow, the bag will bounce off the back of the platform (rebound "1"). When the pear heads back towards you, it will bounce off the platform again (bounce “2”), after which it moves away from you and again bounces off the opposite side of the platform (bounce “3”). As you get faster it becomes more difficult to see the bounce, but it is still possible to hear.
7. 7 Hit the bag again when it is tilted away from you. You can use the same hand or a different hand. Hit the punching bag after the third bounce when the punching bag returns to you. You should strike while it is still tilted to the other side, ideally when the tilt is about 45 degrees of vertical. This shot resumes the score “1-2-3”, and you can continue like this and hit as many as you need.
8. 8 Combine a straight kick with a circular kick. Start in the same stance as described above, but lower your elbows so that they are pointing slightly towards the ground, but still spaced from your body. This will allow you to execute the correct straight kick. Hit the bag with your knuckles. Punch “through” the punching bag so that the hand crosses your chest. Meet the punching bag on the third or other odd return with a side kick while still tilting away from you, and then return the hand to the starting position. This is the most basic quick punch combination and can be repeated many times with one hand or alternating hands.
9. 9 Change your hand every two or three hits. After a side impact with one hand, deliver a straight blow with the other hand.
10. 10 Move your legs and rotate your hips. When performing combinations and alternating arms, you should move your whole body, not just your arms. For example, imagine you are combining a straight and side kick, alternating between your right and left arms. When you land a right straight kick, your right leg should go slightly forward and your hips should swing in the direction of the strike. As you return your arm to the starting position with the right side kick, your hips should rotate back and your right leg should come back as well. This puts you in a comfortable position for a left punch, in which your left leg will move forward, etc.

Tips

• The height of the pear is very important. Hanging too high or too low will result in ineffective movements and impacts.
• Learning is easier at first in a standard stance. With experience, you can use a boxing stance or martial arts stances for variety.
• Light blows allow you to count the bounce of the bag with ease.If you hit too hard, it is difficult to hear the bounce, especially for the untrained ear.
• If you find it difficult to keep up with hitting after three hits of the bag, then first try hitting through an odd number of bounces. Beginners usually feel that five returns are enough to hit. With experience, you will use three returns, which is the normal pace for training.
• Begin punching lightly and with little force. For a beginner, control is more important than speed.
• Your ears, rhythm and timing will guide your movements. If you increase your pace right away, your eyes won't keep up.
• Lowering your hands during repetitive one-handed strikes makes the process very difficult, so keep your hands and fists in the correct positions.
• Once you have mastered the basic punches and rhythm, you can move on to more advanced techniques, including elbow strikes.
• The basic combination of punches in boxing consists of four punches: (1) Left side fist punch (2) Right straight fist punch, (3) Right side fist punch (4) Left straight fist punch, then the pin is repeated. The hands do not stop, but continue to move continuously.
• The speed of the bag adjusts to your movements. You don't have to stand to hit the pear. You can also exercise while sitting in a wheelchair.
• Over time, you will begin to rearrange your legs and invest in every kick. The better you get it, the more familiar it will feel.
• Relax. Many people have the urge to punch a pear as hard as they can. Your movements should be light and your arms should remain relaxed.

Warnings

• Hand protection is very important, boxing bandages and gloves are recommended.
• Do not raise your fist too high as you may hit the restraint platform.
• Be careful when bending down, do not bend over too much, the punching bag may hit you on the nose.