Sandbag is sports equipment for strength and functional training, which is a bag filled with sand from 10 to 100 kg.
The sandbag is actively used in crossfit, martial arts and professional sports, but recently this equipment has begun to be used in regular fitness training. Sandbag is ideal for home exercises and is a convenient compact equipment for increasing strength, developing endurance and improving body quality.
Exercise 1 – Ten rounds on the punching bag
This exercise involves working on a punching bag for 10 rounds. Each round lasts approximately 2 minutes. You should also take into account the 20 second breaks that need to be taken after each round.
1 round. This initial round can be called a warm-up round. First you need to swing the bag, striking it, and then you need to spin around it. It is necessary to imagine that this bag is the fighter’s enemy. The goal of this round is to warm up the body muscles well and walk around the pear.
Round 2 In this round, the work is done with double and single jabs. There is no need to stop moving around the bag.
Round 3 This round also continues the training of jabs. But now we place great emphasis on the force of the blow. If in the previous round all the jabs were approximately the same strength, then in this round you can play with the strength of the blow delivered.
Exercise 2 – Pear – the best cardio machine
Round 4 In this round you can practice the speed of your strikes. As an option, you can choose from various strike combinations consisting of 2 or 3 strikes.
Round 5 In this round, as in others, you must not forget to move. In this round you need to make combinations consisting of two hits.
Round 6 In this round, preference is given to free combat. Now you need to focus not on the force of the blow, but on its speed.
Round 7 Combinations with an accent consisting of 3 hits.
Round 8 Freestyle punching bag.
Round 9 Combinations of 2-3 strikes with an accent.
Round 10 This round is necessary to give it your all. All blows must be delivered at maximum speed.
https://youtu.be/BIN7FhGB9jM
Boxing and other striking sports
In addition to a punching bag filled with sand, a medicine ball is used in striking disciplines. It is a weighted ball weighing from 1 to 20 kg, with a diameter of 30-40 cm. It is made of leather with a rough surface, so it is convenient to throw and catch. The filler is gel, sand and other heavy, bulk materials.
For boxers, the main exercise is throwing a medicine ball out of a fighting stance, simulating a blow. The throw follows the trajectory of a direct, uppercut and side blow. When pushing the ball, not only the arm muscles are involved, but also the abs and legs. By simulating a strike with a weight, the athlete’s strength, endurance and speed increase. It is performed while sitting on the canvas, after each throw, lying on your back, and then rising to the starting position. The abdominal muscles also work out so well.
The medicine ball is used not only for stress on the arm muscles. Footwork in impact sports takes priority. It is used instead of step. They place the ball on the floor and alternately throw their left and right legs onto it, while constantly moving in a semicircle in one direction or the other. After this exercise, the legs become light and maneuverable, coordination increases, which is an important characteristic for a good fighter.
You can watch other effective exercises with a medicine ball for striking athletes in this video:
https://youtu.be/gNg8THPmdEs
Exercise 6 – Hitting accuracy training
This is a very good exercise that trains the accuracy of strikes. Having trained strength and endurance, you need to pay special attention to the accuracy of the strikes.
Picture 3 – Boxer training on a bag
After all, in essence, it is not so important how quickly a boxer strikes, and with what force, if he hits these strikes anywhere.
When performing an exercise aimed at striking accuracy, you need to put aside fuss and not make strikes “wherever you have to.”
You need to learn to aim and strike accurately.
In this case, marking the target on the pear will help very well. For example, you can use electrical tape for this task.
Strength training on a pear
6 rounds.
In this workout we will hit hard and often. The idea is to get the most out of yourself in a short period of time.
Rounds 1 and 2 – 2 minutes, interval between rounds 20 seconds Warm up. Hit the bag with 50% of your strength. Throw jab and two-to-three punch combinations. Move more on your feet. Warm up thoroughly. Allow 2 rounds to warm up.
Ready? Begin.
Rounds 3,4,5,6 – 1 minute, interval between rounds 30 seconds Throw strong blows at the bag without stopping. Jabs, uppercuts, straight, side. Hit it as hard and as fast as you can. Works serially. Don't take long breaks between hits.
Round 7 – 2 minutes Cool down. Move around the pear, restore your breathing. You will work in series of 2.3 strikes with breaks of 10 seconds between series.
Tip: to work on the bag at full strength, be sure to use bandages and gloves.
Exercise 7 – slopes and defense
A punching bag is an excellent opponent because you can practice punches on it. And this “enemy” will clearly not deliver counterattacks.
But this is the insidiousness of training on a punching bag. The thing is that some boxers, having spent several dozen training sessions with a punching bag, then go out with a real opponent. They have a sharp strike, they know how to put force into it, and in general they are durable. But they begin to forget about the obvious things - about their own protection.
The pear does not remind you of something, but the boxer forgets to dodge and defend. Therefore, it will be better if the boxer immediately trains correctly, so as not to remember “obvious things” later.
Sandbag: what is it, advantages and disadvantages
The Sandbag is a duffel bag made of durable material that has multiple handles attached to allow you to use different grips. Small bags filled with sand or other material are placed inside the bag. With these fillers you can easily adjust the weight of the sandbag and change the intensity of your workout. It is not necessary to fill the sandbag with sand; you can use any bulk material at your discretion. Just imagine, you can take this strength machine on any trip (after all, you can find sand for filling everywhere!), which is impossible with dumbbells and barbells.
The main feature of the sandbag is its shifted center of gravity. This allows you to engage more muscles, increase the intensity of the workout and increase its effectiveness. Sand is very unstable, it constantly moves and changes shape, so throughout the training with the bag, stabilization muscles additionally work to maintain balance. You will have to exert significantly more effort than during exercises with a regular barbell or dumbbells.
Sandbags allow you to train functional strength, which is one of the key components of bodybuilding and fitness. For example, when you work with classical weights, you tighten the muscles, forcing them to work along a fixed path, while the stabilizer muscles are inactive. That's why, even if you do strength training, be sure to include a set of sandbag exercises 1-2 times a week. This will help you develop your body holistically.
https://youtu.be/_avI2M8gVmE
Sandbag advantages:
- Regular training with sandbags develops strength and endurance, and also improves body quality, tightens muscles and burns a large number of calories.
- Thanks to the sandbag, functional strength develops, which is actively used by us in everyday activities. It is also called “real life force”.
- A bag of sand is unstable and unstable, constantly changing its shape. This forces your body to recruit more muscles (including stabilizer muscles) and work even more intensely.
- This type of equipment is very convenient if you travel a lot or move frequently, because you can fill the bag with sand anywhere. You can easily adjust the weight of the equipment by simply pouring the required amount of sand into the bag.
- This is a relatively inexpensive piece of equipment. At the same time, you can easily build a sandbag yourself or use a regular travel bag, having previously optimized it for sports equipment.
- The sandbag is soft, so you can avoid the pressure on your back and shoulders from the uncomfortable heavy metal that happens with a barbell or dumbbells. In addition, this is a safe equipment: if the bag falls, you will not be injured, will not break the floor and will not create unnecessary noise.
- A sandbag naturally develops traction for lifting, which will help you in martial arts, pull-ups, heavy lifting and extreme conditions.
- This equipment is equally effective and popular for both men and women. In addition, it is versatile due to easily adjustable weights, a variety of grips and a huge number of exercises.
Disadvantages of sandbag:
- The bag may tear, making it impossible to use for training. Therefore, it is better to choose equipment made of durable material and not exceed the maximum permissible weight of sand.
- This is not the most popular equipment, so there is not yet a wide variety of video training with sandbags.
- Sandbag training is not ideal for building muscle mass. For these purposes, it is better to use free weight work. For example, with dumbbells. In addition, the sandbag has a weight limit, unlike dumbbells and barbells.
Review of fitness equipment for home use
It was proven a long time ago that the pear is a good cardio trainer. Each athlete chooses his own, some like to run, some like to jump rope, and some like to hit the punching bag. If a fighter decides to train on a punching bag, then he must know how to properly work on a punching bag.
You need to get rid of all bad thoughts about yourself. After all, working on a bag is quite difficult; those who work on a bag for the first time are very worried about their skills. The main thing is not to think about how you look from the outside.
Beginning athletes do not know how to hit a punching bag. They don’t know how to hold their fist correctly, how fast to hit, what part to hit, and so on. This article will help you learn how to work on a pear. Also, this program can be performed not only by a novice boxer, but also by a professional.
- The first exercise must be performed for 10 rounds. This exercise should be performed every 2 minutes. Take a break after the round for 20 seconds.
The first round is a warm-up round. First you need to swing the bag while striking at the same time. All this time you need to walk around the bag. The main thing is to imagine a real fighter instead of a bag. The goal of the round is to warm up the body as best as possible.
The second round is a round in which you need single strikes, or double strikes. The main thing is not to stop when you hit.
The third round is to continue practicing your shots. In this round, it is better to concentrate on the power of the blow. Now you can change the impact force and speed.
The fourth round is a round to practice punching speed. We hit combinations of 2-3 hits.
The fifth round is a regular round where you need to move around and also hit twos.
The sixth round is often called a free fight. You definitely need to hit not hard, but quickly.
The seventh round is the accent round. We hit threes.
Eighth round - we repeat the freestyle bag fight.
The ninth round is a round in which you need to hit 2-3 rounds. We hit quickly and accurately.
The tenth round is a round in which you need to give it your all. We hit fast and hard. The main thing is not to give up.
- The second exercise involves strength training. Consists of six rounds. The first two rounds we hit the punching bag at half strength. After the round we rest for 20 seconds.
On rounds 3, 4, 5 and 6, you will need to throw accent shots. The main thing is to hit with all your strength.
- The third exercise improves the speed of strikes.
This exercise trains the speed of the strike. First you need to warm up on the bag, and then work at half strength, but at maximum speed.
- The fourth exercise is designed to train endurance.
We carry out several rounds, working at maximum speed. Between rounds we take a 20 second rest. The main thing is not to stop, but to keep hitting.
- The fifth exercise is leg training.
Legs are the foundation of boxing. In this exercise you need to train your leg strength. The main thing is to put the right emphasis on leg speed.
- The sixth exercise trains the speed of impact.
This exercise will improve the accuracy of your shot. After training your strength and endurance, you need to spend time improving your punching speed. It doesn't matter how hard a boxer hits, the main thing is accuracy.
When you do precision hitting exercises, you don't need to hit at random. You need to focus on accuracy. To do this, attach electrical tape to the bag and hit it.
- The seventh exercise is to practice defense and dodges
The punching bag is a great opponent, but the bag can't hit back. This is a big problem, because after frequent training on the bag, boxers forget to use protection. Therefore, for quality training, you must not forget about practicing defense.
