The routine looks like this:
Warm up: swinging the arms around a bit
Warm up 2: standing qigong (about 5 minutes)
Strike the bags: 20 sets with each hand
Jow: apply to each hand, rub in, massage for 5 minutes
Cool down: standing qigong (about 5 minutes)
It’s important to note that I am dropping my hands onto the bag and letting them fall from gravity. I am not hitting the bags with muscular force. If anything I am slowing the descent of my hands a little since I am just beginning and I don’t want to accidentally hurt myself.
My hands were a little tingly afterwards but that is to be expected from hitting the bag. Overall I feel good. No pain.
To here to read more about what my training program involves.