toning with a punching bag!

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uniquechic
uniquechic Posts: 19 Member
in Fitness and Exercise
I have very little upper body tone. I cant afford a gym right now to lift weights, so I got a punching bag off a friend for free(unused) Now im at a loss as to what to do with it to tone up my upper body, particularly my triceps. Any particular moves I should do?

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  • fxgs
    fxgs Posts: 41 Member
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    Google "punching bag workouts: or "punching bag exercises" You will be overwhelmed with all you will find.
  • teez52
    teez52 Posts: 104 Member
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    Also, pushups. Google pushup variations and you'll be amazed at what you can find. These will help with definition on your entire upper body, no equipment needed.
  • CMGoodie
    CMGoodie Posts: 93 Member
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    Easy no weight required exercise for ticeps:

    Sit on a bench or chair, with bumm on edge
    Place hands beside bum
    Keep knees a slight bit forward but at 90 degree angle or close to
    and dip, using your arms to pull you up, not your knees.

    For a more challenging workout, stretch out legs then dip.
  • commandax
    commandax Posts: 38 Member
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    Get some handwraps (if you don't already have them) and wrap your hands before you put on your gloves. It will protect your wrists and knuckles and allow you to punch with a lot more power. I recommend the 180" Mexican-style handwraps – you can wrap them like so: http://www.youtube.com/watch?v=-M1FpUJN1iI

    Boxers usually work out in three-minute rounds, with a one-minute rest in between. You can download fight clock timer apps for your phone, set an egg timer, or just keep an eye on the clock. Try jumping rope for three rounds before you start your bagwork to warm up, improve your footwork and ramp up your cardio.

    Warmup is actually really important to prevent injury. I always do about 45 minutes of rope skipping, jogging, calisthenics and shadowboxing before I start hitting the bag. Not everyone has that much time, but I'd recommend spending at least 20 minutes ramping up your muscles before you start really striking hard.

    As teez said, pushups are terrific for arm and shoulder development. Try building your pushup endurance with the 100 pushup challenge: http://www.hundredpushups.com/index.html#sthash.i8KRyayS.dpbs

    I'd also mix in different kinds of crunches and planks for your core (very important in boxing), and chair dips for your triceps: http://www.youtube.com/watch?v=hGJ2rqk0DQw

    Then you're ready to do some boxing. Try this website for technique: http://www.expertboxing.com/boxing-basics/how-to-box/the-beginners-guide-to-boxing

    Have fun!
  • j75j75
    j75j75 Posts: 854 Member
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    You can look up videos on punching bag workouts on youtube. Just be careful what you decide to follow, some vids are really good, some are crap. I'll try and find one for you. You can do lot's of body weight exercises with little to no equipment, just go to the park, find a bar, some rings, whatever. If you want a killer workout, or just something to shoot for check out this guys youtube videos.

    http://www.youtube.com/user/portaldo
  • KANGOOJUMPS
    KANGOOJUMPS Posts: 6,473 Member
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    there are a few people i would like to punch,
  • j75j75
    j75j75 Posts: 854 Member
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    LOL, I think we all have some of those!! :laugh: :laugh:
    there are a few people i would like to punch,

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