Hitting the punching bag, is a key part of any boxer's workout. Sparring with an opponent or hitting your trainer's focus pads might be more entertaining, but working the heavy bag allows you to perfect your fundamentals, speed and power -- all while you burn calories. Health status notes a 155-pound person will burn 69 calories in 10 minutes of using a punching bag and a 185-pound person will burn 83 calories in the same workout.
练习打沙包是学习拳击的必要之路。与别的学员对打或者与教练打手靶虽然会更有趣味，但是练习打沙包能打好拳击基础，训练你的速度与力量。一个155磅的成人击打10分钟沙袋可以燃烧69卡路里，185磅的成人击打10分钟沙袋可以燃烧83卡路里。
Spending just 10 minutes hitting the punching bag not only burn a considerable number of calories, it will also noticeably help you improve your fundamentals. You'll refine your stance, striking and movement only through repeated dedication to hitting the punching bag and performing other boxing drills. A typical boxing workout includes six to eight three-minute rounds of hitting the punching bag with one-minute breaks between each round.
花10分钟的时间来打沙包，不仅能燃烧不少卡路里，更能有效的帮助你提高基础技能。只有通过反复的训练打沙包以及其他技巧训练，才能提高整体水平。一般的拳击训练，6-8组每组3分钟，每组休息1分钟。
Visit any boxing gym and you'll see people performing two types of punching bag workouts. Some people take a lackadaisical approach, standing still and throwing weak punches, while others keep their feet moving and throw frequent combinations of hard punches. The latter approach is the most effective way to burn calories while hitting the heavy bag and it also simulates fighting an opponent, which helps you prepare for your first sparring session. Regardless of your boxing goals, keep your tempo elevated while you hit the punching bag.
在每一个拳馆，你都可以看见两种打沙包的方法。一种是双脚站立不动，单一的出拳打沙包。另一种是脚跟着拳头的节奏移动打出不同的组拳。第二种当然能燃烧更多的热量，也能更好的为对打做准备。击打沙包也能很好的调整你的节奏。
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