The Punch bag workout commands
The punch bag workout has especially designed music for punching and commands. Below is a quick breakdown of the commands I use to push you to your limits.
The 1 - 2 Command
When I say 1 - 2 you throw a left and a right OR a right and a left. It is up to you what hand you want to lead with. I lead with my right so if the command was 1-1-2 - I would throw a right -right -left.
The Switch Command
The switch command in this punch bag workout is there to make sure you throw the same amount of punches on both sides. So the command 1-1-2 (right-right-left) becomes 2-2-1 (left-left-right) after I have said SWITCH. On the fast rounds I will give a warning to get ready to switch. Once you have done the workout a few times you will know when all the commands are coming.
The Punch Command (only in vol 1 & 2)
The punch command in iBoxingRounds 1 & 2 was a way for me to get you to punch harder or use your knees for kickboxing. The problem with this command was, it was left to you to keep count on punches being thrown on each side. We need to keep each side even with punches. This command was not used after vol 2. It was replaced with the following commands.
The Soft to Hard Commands
At the start of most rounds I will tell you to punch softly to pace yourself. As the round goes on I will encourage you to hit harder and harder or in some rounds softer. This is a background command designed to push you to your limits.
The Stop Command
Occasionally I will shout STOP. This is to give you a quick breather and to reset your hands back in front of the face. When your hand is not throwing a punch it should be in front of the face protecting it. Keeping the hands in that position when not throwing punches is also part of the workout.
Different punches work different muscles
Have a quick look at the different types of punches and try to incorporate them into your punch bag workout. You will naturally throw the punches but knowing why you are throwing them will define the workout more.
- Jab- A soft punch which works the shoulders, arms and chest.
- Soft Fast Jabs- Will tone muscles and build stamina.
- Hard Punch- Will build power.
- Uppercut- Works the Lats and chest more.
- Hook - Works the Lats and obliques more.
Once you have done the workout a few times you will learn the routines. Once you know the routines each punch bag workout will become easier to follow. Then try different punches and hitting the target in different places. This will work other muscle groups more.
The Soft Jab demonstrated by UFC's Neil Magny. The soft jab is there to keep the muscles working but not too hard. When a soft jab gets harder it is then a punch. The jab is thrown straight out from the chest.
Fast Soft Jabs will build stamina and tone muscle. Most rounds in iBoxingRounds will have a fast soft jabs part or slow soft jabs. This is to slow you down a bit to give you a breather.
The Uppercut Punch demonstrated By Anastasia Yankova. The uppercut punch comes from below working the lats and lower chest. Not all punch bags are designed to take an uppercut. If you haven't chosen a punch bag yet checkout our What is the best Boxing Bag to buy?
The Hook Punch followed by an Uppercut. The Hook and Uppercut punch will use all the core. They will work the lats and obliques on the side the punch is thrown mostly.
The Hook Punch that knocked out Ricky Hatton thrown by Manny Pacquiao. Both the Hook and Uppercut punches are knockout punches. This is because they are harder to see coming from the targets view.
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