When hitting a sandbag, avoiding hand injuries requires attention from multiple aspects. Here are some specific methods:
1.Do a good job of hand protection
Choose suitable gloves: Select professional boxing gloves or mixed martial arts gloves according to the type of training and personal needs. The weight of the gloves is generally between 10 ounces and 16 ounces. Beginners can choose slightly heavier 14-ounce or 16-ounce gloves, which can provide better cushioning. In terms of materials, genuine leather gloves are durable and breathable, while artificial leather gloves offer high cost-effectiveness.
Use hand wraps: Wrap the hand wraps before putting on the gloves. The wraps can fix the wrist, prevent excessive bending or extension of the wrist, and protect the palm and knuckles at the same time. When wrapping the wraps, pay attention to applying moderate force. Start from the wrist, wrap the fingers and palm in sequence, and finally fix it back on the wrist.
2.Master the correct hitting techniques
Standardize the punching action: When throwing a punch, the arm should be naturally extended. Generate force from the shoulder and transfer the force to the surface of the fist through turning the waist and pushing the shoulder. Keep the back of the hand facing up, and the arm should remain stable at the moment of hitting. Avoid bending or overextending the arm to prevent the dispersion of force and joint injuries.
Control the hitting force and rhythm: When starting the training, hit the sandbag with a lighter force first. Gradually increase the force according to your own situation after getting used to it. At the same time, pay attention to the hitting rhythm. Don't be too hasty or use excessive force to avoid the hands from bearing too much impact.
Choose the correct hitting part: Use the knuckles of the index and middle fingers (the peak of the fist) to hit the sandbag. Avoid hitting with the thumb or other parts to prevent finger sprains or fractures.
3.Strengthen hand strength and flexibility training
Carry out hand strength exercises: You can enhance the strength of the hands and wrists through training with a hand gripper, push-ups, etc. The hand gripper can exercise the muscles of the fingers and palm. Practice several times a day for a certain period each time. Push-ups can enhance the strength of the arms, wrists, and shoulders, and you can choose different difficulty postures for practice according to your own situation.
Pay attention to hand flexibility training: Improve hand flexibility through simple actions such as wrist rotation and finger stretching. Wrist rotation can move the wrist joint and reduce the risk of injury. Finger stretching can stretch the finger joints and muscles, making the hands more flexible when hitting.
In addition, it is necessary to warm up thoroughly before hitting the sandbag to prepare the hand joints and muscles. After the training, relax the hands, such as through massage, hot compress, etc., to help relieve muscle fatigue and promote blood circulation.
