First the "tale of the tape". I'm 42, 208lbs and due to a couple of herniated lower disks I have very little flexibility. I started using the Body by Vi shakes and in the last few months I'm down from 226lbs in April. In that time I have fallen in love with exercise again for the last few weeks I've been hitting the heavy bag (with wraps and 14 oz boxing gloves). I don't have the budget to go to a boxing club so my "coaches" have been a few boxing forums and youtube.
Now for the newbie questions.
1. Punches - I think I've been stressing my rotator cuffs because it's tough to raise my arms the next day after punching the bag - not enough to consider it an injury but I definitely feel it for a few days. I absolutely love the snap and pop of my punches so I want to keep heavy bag training so perhaps a few tips?
2. Footwork - For the life of me I cannot seem to do anything but play "paddycake" with the bag. I need to incorporate head movement, footwork, bobbing/weaving instead of standing there throwing punches. Ideas on how to coordinate my hands, feet and head?
3. Shifting weight - I am an orthodox puncher and I've read where when you throw a jab you step forward with your left foot and push off with your right foot. But in order to follow up with a cross or right hook I should have my weight on my right foot and transfer it up through the hips. I am not sure how to do this/
I appreciate any help or advice. Thanks!
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