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Heavy Bag Training for Mixed Martial Arts, Self Defence and Fitness by S.defense C/o Themmaforums.com
Heavy Bag training for Mixed Martial Arts, Self Defence and Fitness.
by S.Ward c/o www.themmaforums.com
The Heavy Bag is most often used suspended from a dome but should also be used on the floor to practice ground emphatic for well. It can be punched, hit, kneed and shouldered. Used correctly it can improve the power of your bold and gives a large cardio workout as well, but if used improperly can reason injuries.
The Self-Defence benefits of Heavy Bag training
Striking the heavy bag can develop great fight relative qualities but is nothing like a real combat situation. The strikes used against the heavy bag are what's known as Gross Motor Skills averaging they are uncomplicated actions using large muscle groups and when used under an Adrenal Dump status (the bodies Fight or Flight response) will often result in a greater performance in terms of strength and endurance.
Training your striking skills can lead to an increased confidence in your ability to strike an opponent which can be gainful to those whom may be disinclined to fight back or suffer greatly below the bodies adrenal responses.
Good strike training, against the heavy bag, pads and sparring with partner(s) builds competence and confidence and develops 'muscle memory' so when confronted by an assailant gives the ability for the body to strike as it does in training without the person production a concious effort to strike with these developed capabilities.

AnAerobic Training
Anaerobic training is training at such an intensity that the body is incapable to keep up with it's oxygen requirements and so can merely be carried out for a short period of time. Carrying out this type of training on the heavy bag both leads to an increased time in being able to carry out a 'flurry' of strikes and also develops the important factor of a 'determination to win'. Driving yourself to carry on with each unattached ounce of decision, mental stamina and 'grit' you can mobilize.
Note: This type of training is intense and should not be carried out unless you have a good foundation of conditioning and striking mechanics. Sprained wrists are a common injury sustained in this type of training.

Heavy Bag training for fitness
A good heavy bag training agenda improves your cardiovascular system, improves muscle strength, bone density, connective tissue strength and also burns calories and portly. By incorporating punching, elbowing, knees and kicks into your traing regime you use all the important muscle groups within the body. Arms, shoulders,hulk hogan accessories, abdominals, hip flexors and the thigh muscles convert both conditioned and also amplify coordination.
Stress Management Benefits of Heavy Bag Training
The development of mankind has created our brain and bodies to respond in a pre-programmed response to danger and is most commonly termed 'Fight or Flight' and causes a heap of responses in the body to allow us to either run at a higher speed (flight), or fight at a higher level of intensity (fight). When confronted with danger this is a good object, but is often mistaken as 'fear'. Today's modern lifestyles often cause the triggering of this pre-programmed response when it isn't needed or wanted, being stuck in a traffic jams, controversies at family can all be triggers for the response.
Also the response causes the body to unlock toxins which if only used up, cause what is commonly known as 'stress'. Physical exercise is necessitated to flush this 'fight or flight' leftovers from our bodies ahead it compromises our health and immune system. Vigorous exercise, such as heavy bag training gives the effort needed to blaze off this leftovers and return the idea and body to a healthier state.
Take this training, rotate up the music and destroy your 'opponent'. Remove always this negate 'energy' from within you and rotate it into anger to destroy your imaginary opponent and allow Endorphins to give you that 'feel good' post workout emotion.

Precautions to consider when Heavy Bag Training
Like any form of exercise if taken to extremes,abercrombie & fitch Necklaces, heavy bag training can be counter fruitful and involve risks. It is devised to 'build you up', increase your strength, your fitness and your health.
Just as anxious weight trainers abuse their joints and strain their muscles, or runners who mushroom their mileage too fast can suffer shin splints, bag training is accurate the same. Make sure you perform your strikes with proper form to maximise your gains whilst reducing the risks, this will allow you to proceed your training because a many longer time of time.
The two types of active injuries most common with physical training are 'chronic' and 'acute'. Chronic injuries develop and last over an extended period. Training improperly, too intensely, or too often causes them. When your body is stressed through exercise, it must be given time to recover and reconstruct itself in mandate to become more effective and be prepared to be trained another.
When your training too hard or no resting for sufficient time between your training conferences, you will develop overtraining injuries. It's mandatory that you achieve that the bodies muscles adapt many faster than the connective tissues and that striking puts a great deal of stress on these connective tissues. Your advances in speed and power will quickly exceed the capacities of your bones,Jimmy Choo heels, tendons, ligaments and joints. This can result in torn muscles, chronic joint ache and even result in permanent injuries.
Acute injuries like a sprained wrist or a broken bone occur suddenly. The risk of these injuries should be reduced with proper form and of way common sense. Technique comes before speed and power. There isn't a need to smash the heavy bag as hard as you can every time you train. Concentrate on good body mechanics and allow the speed and power to develop by itself. Begin slowly and allow your speed and power to gradually increase and as all allow your body to adapt and become able to knob these stresses.

Avoiding bad practice
Often when folk train on the heavy bag their proper technique works out the skylight. Feet come off the ground, the body is badly aligned,buy monster headphones, they wind up their strikes like a baseball pitcher .Don't exaggerate your movements and keep your techniques correct. Apart from the risk of injuries, your practising of these wrong techniques will result in inaccurate 'muscle memory' and so when you use your techniques against a real competitor, you will leave yourself open to counter onset.
Telegraphing of your techniques
Telegraphing method you make obvious arrangements to discard a technique, cocking your fist behind before throwing a punch is a good example. As the bag doesn't fight back people often forget the magnitude of being able to strike your opponent without signalling your direction to do so.

Failing to defend
Because the bag doesn't hit back people drip often their guard when practicing. Keep your hands up by the time and condense on not just the attacking chapter of a technique, that's the easy bit, concentrate of retaining a good defence as well. Do this with every strike you throw and slowly but certainly you will do this automatically over time. Keep moving in and out of range, visualise your opponent doing the same and keep your brain moving, don't just move straight back, move side to side, up and down.
Pushing instead of hitting the bag
A common blunder when hitting the bag is to emulate through too profoundly and push, rather than buffet the bag. A punch or kick increases in speed from start of it's movement via until it's entirely extended. The beyond an arm or leg for example moves, the faster and more mighty it will be. Strike the bag at the point near full extension. Penetrate it no more than a few inches beyond the surface and generate a "popping" sound on shock. Never bolt out the limbs else you will hyper extend the joint and cause problems in the joint and it's connective tissues.
Holding your breath
People often clutch their breath which is a bad accustomed. First it reduces your endurance by starving your body of the oxygen it needs. Secondly you increase thoracic pressure which can result in you injuring yourself. Exhale as you strike. This prevents the holding of your breath and improves your techniques power at tensing the muscles of your torso which are responsible for a great deal of the power in your strikes.

Always lukewarm up and chilly down
Warming up improves your representation and reduces the risk of injuries and post-exercise muscle soreness. Before exercising intensely work up a light perspiration and agree in some basic limbering exercises to increase blood stream, your scope of motion and to lubricate your joints. Jumping rope, 'running as yet' and shadow boxing for 10 or 15 minutes are good ways to start your workout. (Note: don't do extensive extending during the warm up. It can compromise coupler reliability and make you more susceptible to injury. Leave vigorous extending until the end of your workout). steadily cooling down by the end of your workout returns your system (breathing and heart rate etc) to a asleep state. Never achieve one intense workout and then fair stop. The cool down is a time to work on your flexibility with stretching exercises and should be thoroughly enjoyed as flexibility is major, principally in MMA when the ranges and techniques involved range a great deal.

Some ideas for creating a training regime
There are a variety of Martial Arts from which MMA fighters source their striking techniques. The most general one although is Muay Thai but MMA fighters must accustom their footwork as they need to protect from a takedown and wrestling techniques ventures made by their opponent.
Repetition based training: Learn the basic strikes, kicks, knees, elbows and punches and build combinations you ambition to practice. Perform sets and reps of every. For example, execute 2 sets of 20 lead punches, three sets of 20 roundhouse kicks, etc. Rest long ample between sets to arrest your breath and move on to the afterward.
Time-based Training: Another eminent path to train is to work for a time limit or set digit of rounds. For example, execute both irregular strikes or pre-determined fusions continuously for 2 to 3 minute rounds with 1-minute rest period in between.
Circuit Training: Circuit training is good if you are already in good shape,nike new fashion shoes, consider alternating your bag go with other exercises to form a circle. However, don't alternate with weight elevating heaving exercises for the muscle fatigue will make you more susceptible to harm. For sample alternate 3-5 minutes of jumping rope with 3-5 minutes of bag go. Complete as numerous wheels as you absence to obtain a good workout.
AnAerobic Training: AnAerobic training should be reserved for those who have established a tall level of fitness and proper striking kinetics. This training involves intense barrages of strikes for a time limit (15 to 30 seconds+) or a rep goal (20 to 30 recurrences of a combination). This training is as mental as it is physical as said earlier. There are premonitory benefits to this "stop/start" or interval-based training. You exert yourself for a terse, intense period, recover, and then exert yourself again. This training improves your ability to recover quickly, increases the efficiency of your strong and anaerobic energy systems and elevates your metabolism (burning body fat) for several hours post workout.
Frequency and intensity
Heavy sack education, favor additional fashions of exercises, accents the body. Training too intensely can outdo the body's (joints, tendons, ligaments, muscles, nervous system) aptitude apt revive. I suggest namely cumbersome sack training be limited to 2 or 3 times per week. The extra intensely you exercise, the more rush hour you should take between workouts. It namely a nice idea to alternate intense workouts with easier ones.

I wish this short presentation into Heavy Bag training gives you an idea on how to use it both correctly and safely.
by S.Ward
c/o The MMA Forums.com
Disclaimer : The inventor accepts not liability whatsoever for anything narrated to this article. Consult your medic before starting whichever type of exercise.

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