Lighting Case Bag
Heavy bag weight for me? Thanks!?
Hey. Im a 5 foot 7 girl who weighs about 135 pounds. I am wanting to try boxing to really tone up and lose some weight. What is a good weight for me? I don't want to go too light, in case that gets too easy for me, but I don't want to go too heavy, in case that is too hard. Also, I am wanting the hanging kind, but i want to prevent swinging so i am not always having to stabilize it. Again, I'm looking for a really good workout and give me major muscle. Thanks! 
Any tips are welcome!
First off a swinging heavy bag reacts incredibly like an opponent would when hit making practicing combinations very effective. In fact, when your punching/jabbing power and co ordinations become capable of getting a bag to swing a bit you can you can then use the bag to simulate your opponents movements and improve your footwork, upper body movement and especially improving your hook and upper cuts.
For example, as you face the bag and it swings like a pendulum to the left, you should step/duck right and low as the bag begins to come down from the left peak and swing towards the right you should then step into it with right hook or upper cut trying to use your force against the moving bag to stop it or punch it upwards as it moves away from you. When the bag swings to the right you should work your left hook and upper cut as well. After stopping a bag with your left punch try to follow up with a right combination to get it moving again. When you gain enough strength and power in your hooks to actually stop the bag in it's downward swing then you can double or triple up on your hooks to try to keep the bag on its upswing never letting it come down or reach the bottom of it's swing for 3-5 punches. A bag that is swinging in a circular motion is great for working on your timing, and footwork, and jabs. Let it chase you a bit while you work on stepping backwards out of its way countering with jabs and quick combinations.
Here are a few final tips. Use gloves that you like it makes long workouts more enjoyable, not boxing gloves of course. Out of all the gloves I have used over the years, including of course weighted bag gloves, I have found that a very good pair of thick insulated work gloves are best for me.
Measure your heart rate with a battery op wrist monitor, cheap at all drug stores. Try to double your rate from a rest through your work out.
Make your every other day workout long, I reccomend using motivational music that really pumps you up or angry thoughts, work that bag as hard as possible and practice certain combinations or keeping the bag jumping in beat to the music. Rest between tracks and drink water. Strive to go as long as the cd, resting only for about 30-60 seconds between tracks checking your heart rate. You will start to notice when you are slacking just by your rate after the round. It is going to take you some time to develope wrist strength to make punching more pleasant but you will. And try not only to land your fist square on the bag but also try to land ripping punchs with you pinky and ringfinger knuckles. Those are the straightest inline with your punch and forearm and really do the most damage when properly landed.
One cd i have used with pretty good results is Billy Idol geatest hits.. Lots of beat, ange,r and rythem to the cd. About an hour and 15 mins. But find the one that works best for you.
One final note, try to learn to keep your fists loose except when punching, keep em up high around your ear height, and elbows in tight to the ribs also especially on upper cuts. Never draw back, or telegraph your puch. Work on going from a loose hand to a fist while your punch is going forward except in combinations keep it tight continuously. Straight rifling punches with a fast return. A non swinging heavybag is a bit boring and easy to lose interest in, do yourself a big favor get a 60 lb bag, it will move keeping things interesting and a smaller target increasing your accuracy, timing and helping you dance.
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Whats in the bag? - Part 1 - Lighting equipment
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