All the benefits of training with a punching bag

The punching bag is an excellent accessory to vary your routines and carry out a complete and really effective exercise when it comes to losing weight and staying in optimal shape. Even if your goal is not to practice this sport, it is worth discovering the benefits of training with a punching bag, as we indicate below.

There is not a single gym that does not have a bag in which you can unleash some good punches that thoroughly work the muscles of your upper body. The bag is one more element (like other machines and accessories at your fingertips) that you shouldn’t give up, because by practicing very simple exercises you will improve in any sport discipline.

What does a punching bag workout bring you?

The benefits of including the punching bag in your workouts are multiple because in a single exercise, which you can adapt to your physical condition, you will be doing, at the same time, an intense work of strength accompanied by an aerobic workout that is not always conscious but that is really important. Exercising with sack of boxing get:

• Greater power. Hitting the bag involves explosive strength training. In a single movement, your muscles tense, contract to the maximum and discharge all their energy with a great impulse. On a good hook, biceps, triceps and dolts do their best for optimal upper body development.
• Core and abs like rocks. It’s not just the fists that work hard. Training with a punching bag involves twists and rotations of the entire torso and thoroughly exercising all the abdominal muscles.
• Ideal aerobic training to burn calories. Constant movement, including small jumps, is essential when hitting the bag. This is high intensity aerobic exercise, ideal if your goal is to burn fat and lose weight. The improvement in the breathing capacity of the lungs and the benefits of training with bag for the cardiovascular system, are demonstrated.
• Balance and coordination. That “footwork” should perfectly match your blows on the bag. At first it is not easy, but based on training, you will achieve perfect harmony. With these exercises, you will improve your balance, agility and lightness of well-coordinated movements.
• Toned muscles. The training exercises sack tone and shape muscles not only arms but the whole body, shaping and defining the silhouette as few workouts.
• Release stress and adrenaline. It is another of the great benefits of including the punching bag in your workouts. By loosening your fists and stretching your arms well, it is easy to get rid of accumulated stress and tension, perhaps after a hard day’s work.

Tips for exercising with a punching bag

Are you going to start training with the punching bag? More strength, more energy and more agility in general, all this you will get if you dedicate a few minutes a week to train with the bag.

• Start small and let your monitor or coach teach you the basic rules of boxing so that you can carry out this training in complete safety avoiding injuries.
• The warm-up, in which the twists and turns of the ankles, knees, hips and wrists cannot be absent, is essential. Also, a few minutes of rope jumping is more than recommended.
• Use protections for your fists and wrists and also practice the blows on the bag from the correct position. Make sure you buy proper gloves for the gym before practicing with the punching bag,
• Learn to hit the punching bag progressively. If you are right-handed, in each stroke, your weight should tend to focus on the left side as you lift the heel of the right foot and throw the first (if you are left-handed, the other way around). Remember to keep your knees bent, your elbows close to your sides before you hit, and your shoulders slightly down.

With a little practice, you will see the many benefits of training with the punching bag. You will see!