Punching Bags 101 – Useful Facts You Might Not Know

While you can never be a Manny “Pacman” Pacquiao, you can still derive many fitness benefits from the sport that has made this boxer a phenomenal hit not only in his country but all over the world as well. Boxing is a great workout because it is not only about punching. In fact, for a boxer to be able to hit a knockout, he has to develop core strength first. Boxing also entails a lot of footwork making it the perfect exercise for lower body strength.

One of the basic equipment that you need to have if you want to punch your way to health is of course, every boxer’s favorite, a punching bag. Weighing as much as 90 pounds, a sand bag can develop your power punches for upper body strength and cardiovascular conditioning. It is also a great workout for those seeking to lose weight. Depending on the intensity of your workout, an hour of constant punching can burn as many as 300 to 400 calories. Putting all your stresses in a punching bag is an effective and harmless way of channeling frustration and anger.

To get the most out of your workout, your punch should emanate from your legs, travel to your core before effectively culminating in your fist for that power punch. In essence, one punch utilizes your entire body. Position yourself for the power punch by first stepping toward the bag when you are about to throw the punch. Change the weight to the other side of your body as your arm moves goes for the blow.

To develop more power to your jabs, make sure that your shoulder directs your fist to the punching bag. Practice hitting the bag with left hooks and uppercuts. Do these vigorously for three minutes at a time without stopping. After the three minutes are up, rest for about a minute before going at it again. This will not only practice your power punches but will help you build stamina and endurance as well.

Incorporate footwork into your jabs. The more you move, the more you are going to burn fats. Strive for five minutes of nonstop moderate-intensity boxing with only a couple of minutes rest for each interval. Do this for twenty minutes and see your fats burn away.

Aside from the physical benefits, boxing for fitness also develops confidence. While you may not dream of using your punches for any functional purpose except for physical fitness, the knowledge alone that you can punch is enough to increase your self-confidence. It’s also a workout that has psychological benefits. It’s not healthy to vent out your annoyance to someone or something. Not only is that counterproductive, it ruins things and relationships in the process. It also harms people. Punching a sand bag is definitely the better alternative. You won’t get into any fights and the footwork and jabs will stimulate the release of endorphins which will give you a better take on things after your session.

If you are a beginner in the sport, check out your nearest gym so you can have an instructor teach you the basics on stance and proper technique. When you have these down pat, then you can punch your way to health. Using a punching bag, that is.

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