I learned to use a punching bag and you can, too!

 

 

Recently, I bought a heavy bag and with the help of one of my buddies, I managed to set it up in my basement. We used a strong beam to hang it from the ceiling by using an iron bracket attached to the wall. One tip that I would like to mention is that you’ll inevitably hear when someone’s using the heavy bag if you are in the room directly above the basement where somebody’s doing his or her workout. Therefore, I recommend installing it in an area where you know that people won’t be sleeping or just spending too much time, in general.

The next thing that you need to properly use a punching bag is the right protective equipment. In other words, you’ll have to get yourself a pair of boxing gloves that manages to keep your knuckles in place even when you throw serious punches.

Another piece of advice I would recommend is that you should try to design a workout program that best suits your personal preferences and requirements. I used to be overweight and all I can say is that it took me a lot of time to get organized and start living healthy once again. If it hadn’t been for a personalized schedule that I committed to, I would have never been able to make these changes in my life.

You’ll have to throw punches and kick the punching bag, as well. To create a proper training routine, I personally suggest including hooks, uppercut strikes, roundhouse kicks, as well as basic punches. The whole point is to focus for a limited amount of time on most of your body parts so that you consume as many calories as possible and stimulate the vast majority of your muscles. This way, you’ll turn out looking and feel great all over.

A critical part of your workout should consist of a proper warm-up routine. On the one hand, you can reduce the risk of injuries as your muscles will be relaxed enough even if you perform brusque movements. Always make a point out of stretching for several minutes at a time or between punching sessions. It wouldn’t be a bad idea if you used a jump rope because it can enable you to achieve both enough stretching and get warmed up.

Instead of concentrating on the speed with which you will be throwing punches and kicks, focus on your own technique. If you gradually create a skill in this sense, you’ll be able to work on your speed later on. While you’re a beginning, stick to simple moves that you can do without putting in too much effort. Whatever you do, do not try to use excessive force, partly because you’ll get tired ahead of time, and partly because you might injure yourself.

So, there you have it. If I’ve learned to use a heavy bag, you can, too!

My weekly workout routine

 

 

When it comes to weight training, I am what you can call a true beginner because I had never touched a weight before setting my weekly workout routine. To enable me to get on track, I have had to undertake a four-week program that has led to my current regimen. During the first week, I started with a full-body training split, which basically meant training all my major body parts in each workout. I trained three days the first week, exercising a single body part during each session. The rest day between each training day was essential to enable body recovery. Thus, Monday, Wednesday and Friday were full-body workout days, Tuesday and Thursday were recovery days and Saturday and Sunday were rest days.

My exercise sessions involved a collection of basic moves or free-weight movements that I had to master to obtain long-term rewards in strength and muscle size. I did three sets of every exercise for every workout so I got a total of nine sets for every body part. The exercises included: dumbbell bench presses; lat pulldowns; overhead dumbbell presses; leg presses; lying leg curls; rope pressdowns; barbell biceps curls; standing calf raises; crunches. I finish the day at home where I train for another 15 minutes with my standing punching bag.

 

 

During the second week, I trained different body parts on different days so my entire body was trained over the course of two days. The week comprised of two days for the upper body and two days for the lower body, with Wednesday, Saturday and Sunday as rest or recovery days. I carried over some exercises from week 1 to week 2, with the addition of one move to each bodypart routine, except for the abs. This allowed me to more completely exercise all muscle groups from multiple angles. I did two chest exercises, and a dumbbell bench press, which is a compound movement involving multiple joints or the elbows and shoulders in order to work as many muscles as possible. I also did an isolation exercise via a dumbbell flye involving just one joint while targeting the pectorals more greatly.

In week three, which begins this coming Monday, I shall be stepping up to a three-day training split. This will involve training all my ‘pushing’ body parts including my triceps, shoulders and chest, then working on the ‘pulling’ body parts including the biceps and back on Tuesday, then my lower body including my quads, glutes, hamstrings and calves on Wednesday. I rest on Thursday, then hit the gym on Friday to do the same as what I did from days 1 to 3. An added exercise will be there of course, to provide even more aspects through which I will be training my target muscles.

On week 4, I shall be training 4 days a week, with a 4-way split that targets each body part just once. I will train my calves and abs twice. The routine gives each muscle group enough focus and will let me train with greater intensity. Waiting to get past this week to that, folks!

If you are interested in creating your own schedule I really recommend this article.