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How to Make a Homemade Punching Bag

admin — Sat, 18 Dec 2021 23:09:08 +0000

As mentioned recently, if you’re stuck in quarantine and unsure of how to train, it’s useful to study those who thrived in minimalist environments. In other words, learn from those who walked the walk. And some of the best examples you’ll find come from old school fighters. It was their life, not just something they tried for a few weeks. With that in mind, I’ll use this entry to share a few tips on how to create a homemade punching bag.

Homemade Punching Bag

Homemade punching bags are quite common in boxing. Many gyms lack funding, so it is essential to devise inexpensive workarounds. The tire punching bag serves as a perfect example. Used tires can often be acquired for free. Once they are bolted together, the tires can be hung almost anywhere.

Below you can see an example of a young amateur fighter striking a tire bag in Colombia. As you will see, the bag is fully functional and works well outdoors.

Uppercut Bag

Tires can also be sawed and bolted together in unique ways to create homemade uppercut bags. You can see two examples in the video that follows. The first can be seen at the beginning of the clip, with a second variation visible at the 2:00 mark. The first works particularly well for uppercuts, while the latter is ideal for practicing hooks.

Instructions

As for bolting the tires together, the instructions are quite simple. Below is a video that I’ve shared before that details the process.

Final Thoughts

In summary, if you are looking for an inexpensive bag, you really can’t go wrong with tires. You can make a quality homemade punching bag for the price of a few bolts and attachments. Tire bags are waterproof and virtually indestructible. You will also be doing the environment a favor by using some otherwise worthless tires.

12 Facts About Jogging and Exercises

admin — Sat, 18 Dec 2021 23:06:08 +0000

Are you in need of work out motivation? Well, you’re in luck because here are 12 facts about exercising that are sure to inspire you.

1. Music improves workout performance

Listening to music while exercising can improve work out performance by 15%.

2. Exercising improves brain performance

Cardiovascular exercise helps create new brain cells. This enhances brainpower and brain activity.

3. Working out sharpens your memory

Exercising increases the production of cells that are responsible for learning and memory

4. Running burns calories!

If you run at a 10 minute per mile pace, you can burn 104.3 calories per mile. This is good for people who are looking forward on loosing weight.

5. More muscle mass = burning more fat while resting

The more muscle mass you have, the more fat your body burns while resting.

6. Exercise prevents signs of ageing

Nobody wishes to look old, though it is inevitable there is benefits of exercises and here is why. If you exercise 3 times a week for 45 minutes, you can help prevent signs of ageing.

7. A pound of muscle burns three times more calories than a pound of fat

Having more muscle than fat means you can consume more calories.

8. You get sick less often

Exercising regularly helps boost your immune system. This means you’ll get sick less often than people who don’t exercise.

9.Increases productivity

Exercising increases the number of endorphins that are released into your body and increases productivity.

10. Workouts can improve the look of your skin

Sweat releases dirt through your pores, which reduces acne and breakouts. Workouts improve the overall look of your skin.

11. Exercising boosts self-confidence

Exercising can help ease your mind and rejuvenate your body. Working out will make you feel great and boost your confidence.

12.Working out enables you to sleep better

If you are someone who has trouble sleeping or staying asleep, then working out is your answer. Exercise helps to clear your head and helps you feel relaxed.

7 Self Motivating Gym Tips for Beginners and Newbies

admin — Sat, 18 Dec 2021 22:57:13 +0000

New to working out? You might be wondering where to start. Follow these seven gym tips for beginners to feel stronger — physically and mentally — before and after every gym session.

1. Be Proud

Before diving into the practical gym tips for beginners, remember that the most important exercise catalyst is confidence. Whether you are lifting 100 pounds or 1 pound, you should be proud of yourself for showing up at the gym at all! Dont be intimidated by others or scared to ask for help.

Remember that everyone at the gym was once in your shoes. Those first few workouts, no matter how easy they are in terms of physical intensity, are often the most mentally challenging. Be proud, remain confident and trust that your gym skills and fitness savvy will increase over time.

2. Stay Strong

Beginners often flock to the treadmills and stationary cycles because these machines are easy for all ages and ability levels. But dont get stuck in a cardio rut — try incorporating at least two days of strength training into your weekly routine. If you aren feeling ready to explore the weight room, remember that bodyweight exercises can be just as effective at building strength.

Not really sure where to start? Try one of Planet Fitness unlimited, free fitness training sessions offered to all members through PE@PF. These small group sessions are led by certified trainers and can teach you basic weight-training and workout movements. Additionally, most Planet Fitness locations offer a 30-minute Express Circuit training option that can guide you through a full-body workout.

3. Work Hard

If you are not sweating by the end of your workout, perhaps you arent pushing yourself hard enough. Try to reach an out of breath state at least once during your workout by incorporating high-intensity movements like sprinting, jumping jacks, burpees or squat jumps.

4. Ask How

Instead of shying away from exercises or equipment youre unfamiliar with, ask a gym employee or fellow gym-goer for help. Utilize resources like ACE Fitness exercise library and the CDCs workout videos for tips on form and technique. Another good idea is working with a certified trainer to help familiarize yourself with the gym layout and draft a workout plan.

5. Eat Hard

Working out wont yield results if your diet isnt in check, too. Replace unhealthy foods with healthy alternatives and try to cut back on sugar. A good place to start is following the USDAs recommendation of filling at least half of your plate with fruits and vegetables.

Its a good idea to prepare before (and refuel after) every workout with high-protein snacks like nuts, yogurt, deli meat, hummus and cottage cheese. Of course, maintaining a balanced diet will help you meet your fitness goals, but its also realistic to enjoy an indulgence here and there!

6. Be Realistic

Losing weight, gaining strength, boosting endurance and increasing flexibility are all long-term goals — so dont expect to reach ultimate strength in a single week. Be realistic about the goals you set for yourself. For example, see if you can add five more pounds to your shoulder press or shave ten seconds off of your mile time within a month.

7. Rest, Repeat

Even the most experienced athletes appreciate the importance of rest after a hard workout. Try to get eight hours of sleep every night, take at least one rest day a week and always walk into the gym ready to repeat another solid workout. Once you get into a routine, youll graduate from your beginner status in no time.

This is why Situps Wont Give You 6 Packs Abs

admin — Fri, 17 Dec 2021 18:20:22 +0000

This is why Situps Wont Give You 6 Packs Abs

If you have ever wondered if doing situps might give you the ABS that you so desire, but the truth of the matter is that you wont get 6 Packs by doing Situps. A sit-up is actually the least effective abs exercise you can do. Doing 100 sit-ups a day will not change your body in the slightest.

How do you get a six-pack?

You’re not going to see your abs if there’s body fat in the way, so you need to check your diet – that’s the number one thing. Once you’ve lost weight you can start to see your abs, then it’s about core training and developing the muscles.

Even if you have got body fat it’s important to have a strong core. Your internal obliques, the erector spinae, transverse abdominal – they’re the deep-lying muscles that you can’t see, but you’re not going to see that six-pack unless your core is strong.

So once you’ve sorted your diet, what exercises should you start with?

You should start by developing the core from the inside out, and the best things for the core and to see your abs are compound exercises. Deadlifts, squats and overhead presses engage every muscle in your core. That’s what I’d recommend – unless you’re a complete beginner. In that case there are exercises for the core and the abs that you can do at home. For example, holding positions like the plank and side plank. They strengthen the core muscles that surround the spine.

For beginners, a plank is a really easy, measurable thing that they can do. Aim to hold it for 30 seconds at first, and then keep practising so you’ll be able to hold it for longer and longer.

There are loads of ways to hold a plank – on your forearms, or a high plank on your hand, or a side plank on your hands or elbows. Or you can lie on your back and hold a hollow or “dish” hold. There are so many exercises you can do with just your bodyweight, or with a dumbbell or resistance band.

When you need take your core and your abs to the next level, that’s when you’ll use a barbell for those compound exercises that are going to sculpt and shape your muscles.

Are sit-ups completely out then? Or can they be done in an effective way?

You can do sit-ups, but do them right at the end of your workout, because it’s the least effective abs exercise, and use variations. Lie on your back, with your feet on the floor and hands by your sides. Sit all the way up so your back is straight, then control your descent down. That’s one sit-up.

Then try bringing your legs up, bent at the knee so the lower legs are perpendicular to the floor, with your elbows wide, and crunch so your elbows touch your knees. Then as you lower again, try extending one leg out, and bring the leg back in when you sit up.

There are so many variations of a crunch, that use your legs, or different angles. If you really have to do a sit-up, think about what equipment and angles you might use to your advantage.