Benefits of a Heavy Bag Workout

Whether you are a person trying to get fit, or a seasoned boxer, heavy bag workouts can be amazing for boxers, or simply for fitness and weight loss goals. Remember to stay focused and follow the right technique. Try to mix things up to keep your punch bag workouts interesting and fun.

1. Benefits of a Heavy Bag Workout

2. Improves Boxing Technique : Boxing isn’t just about punching a bag, it is about doing every move with precision and proper form. A punching bag workout lets you experience the impact’s force when you punch. So, punching the bag while perfecting your form will improve your overall performance, punching technique, and body movement.

3. Builds Endurance : The challenge of giving it your all pushes you beyond your comfort zone, which builds endurance over time. The more you get out of your comfort zone, the more your endurance increases. That endurance will be noticeable, both, when you practice other types of fitness activities or do a punching bag workout. 

4. Relieves Stress : Punching a heavy bag relieves stress, reduces anger, and enhances your mood. Physically, it stimulates the production of neurohormones , including norepinephrine, which improves mood and heightens cognitive function. And mentally, it acts as a symbolic release of stress when you look at the bag as a representation of your problems.

5. Improves Strength : Punching bag workouts focus on building as many muscles as possible. The arm, chest, shoulder, back, legs, core, and chest muscles are all engaged during a punch bag workout which over time increases your power and upper body strength because you punch with the greatest force possible.

6. Improves Balance, Stability, and Coordination : A heavy bag workout requires you to move around the bag and incorporate your footwork. Circling and punching the bag improves coordination and balance. And staying on toes and switching the weight from one foot to the other builds stability and balance .

7. Punching Combos: Here are some different moves that you can combine during a standard punching session. Choose whatever technique suits your discipline the best:  Cross: A cross is thrown with a stronger hand, and it should be used when you’re sure that it will land. The cross usually eats more energy because it requires, the use of, legs and the body to throw it effectively.

8. Hook: A hook is thrown with the same hand a jab is thrown with. It aims to come around the opponent’s guard and strike him on the temple or jaw. Keep your arm a little bent when throwing a hook, so you will have to adjust your range accordingly .

9. Jab: Throw more jabs than other punches. A jab is generally the first punch thrown in any punching combination. It’s thrown with the weaker hand and is utilised to keep a distance. A jab is also used to open the opponent’s guard .

10. Front Kick : The front kick is mainly used in MMA and Kickboxing. It is thrown with the stronger foot while aiming for the solar plexus. It is an effective kick which can stun your opponent and stop him/her in an attack.

11. Uppercut: An uppercut is used when you are fighting up close, also called “in the pocket”. An uppercut comes under the opponent’s guard, which means that they often don’t see it coming .

12. How to Improve Your Punching Bag Workout ? Only make contact with the punching bag. Try your best not to move it. The goal should be to strike fast and then defend. Always keep your knees bent because staying low will make your centre of gravity strong and let you garner more power in your punches by rotating via your waist.

13. You must protect your face. If you aren’t throwing a punch, keep your fists up by your face. It is important to keep moving. Try to move around the heavy bag and incorporate head movement to keep your heart rate up, and you ready for your opponent. Go for short combos at high intensity with rests in between. These are better than trying to put together long combos.