神拳阿凱

【What Else Can I Do With a Punching Bag？】
【沙包還能拿來做甚麼？】  

: What are punching bags for besides punching? Is it to make your punches stronger or faster or what?
問：沙包除了來打擊外還有什麼用處？他是讓打擊變得更強更快還是…？

A: Punching bags are used to build a variety of boxing skills. At the most basic level, a heavy bag is used to take hard punches from a boxer.
答：沙包被用來構築很多種拳擊技巧。最基本的作用在於，一個重重的沙包被可以用作來接拳擊手的重拳。

There are many skills one can develop from a punching bag. The punching bag can be used to simulate a moving opponent. 
有很多技巧可以由沙包發展出來。沙包也可以用來模擬移動的對手。

I like to tell people to use punching bags that hang freely and can swing freely in all directions 360 degrees around the bag instead of the stand-attached ones. 
我通常建議人們使用懸掛的沙包，可以自由地360度擺盪，而不是用一個被直立固定的沙包。

The free-swinging bags allow you to move around with the bag and attack it as it moves. In a sense, you’re learning how to move and attack a moving opponent. You stick and move, hitting and then side stepping out of the way as the bag comes at you.
懸掛式的沙包讓你可以跟著沙包移動並且在它移動時攻擊。也就是說，你在學習如果移動並且攻擊移動的對手。你跟隨、移動、打擊，並且在沙包往你來的時候往旁邊踏步離開路線。

Anybody can learn how to punch hard. Punching accurately and with rhythm takes more. You want to hit the bag in the center so that it doesn’t spin. Some bags make a very nice pop sound when you crack it just right with a good punch. Other people will put small pieces of tape around the bag as target points.
每個人都可以學如何用力打拳。但準確並且有節奏的打擊則需要更多條件。你得打在沙包的中心處以避免它旋轉。有些沙包在你用一個非常跳漂亮的拳打到它時會發出好聽的”碰碰聲”。而有些人會在目標點用膠帶貼著。

Training on the bag can also help to condition your bones to withstand repeated impact during a real fight. Lastly, you can also duck under a punching bag as it comes back at you. This is more cardio than it is for defensive practice. All in all, a punching bag is used for more than just punching. Use your imagination and treat like a live opponent. Don’t drop your hands just because you’re in front of a bag.
沙包訓練也幫助你在真實的比賽中骨頭能承受反覆受到撞擊的狀態。最後，你也可以在沙包往你方向晃回來時往它的下方閃躲。比起防禦練習這比較像是心肺訓練。總而言之，沙包不僅僅可以用來打擊。多運用你的想像力，把它當作活生生的對手。另外，別因為你是站在一個沙包前面，就把手給放下來了。

來源：ExpertBoxing（http://www.expertboxing.com/）
翻譯：神拳阿凱（https://www.facebook.com/KaisFist）