2 x 4 boards would be enough I think if properly bolted to the ceiling and cross-braced.
Also, if you hang the bag from a spring that is longer than usual, the bag is going to swing all over the place.
You must have a brace attached to two joists, the ceiling will not hold the bag.
Normally a chain is used to adjust the height.
Put a half ring attached to ceiling and attach a chain to punching bag and then attach chain to half circle
They sell hanging chains and also joist, bean brackets to be used for hanging at any height, so it hangs down to your level.....................
My ceiling is 9'10 from the floor(3 m high)and I don't know how can I attach a punching bag so I can reach it(I am 5'8-5'9).I was thinking about heavy bag spring but would it be enough?Please give me suggestions.
