Lately, physical workouts that include boxing practices such as kicking and punching with gloves have become very popular in gyms and personal workouts.
All my favorite celebrities upload images to their social network training with punching bags. Have you seen these videos too?
Well, I decided that I didn’t want to stay behind and that’s why I tried to try it.
What I didn’t know the first time, in addition to how exhausting it was going to be, are all the advantages for the body that I could achieve and a large number of muscles I was going to exercise.
Finally, the punching bag has become a fundamental part of my physical routine at home, both for cardio, strengthening and even technique, the possibilities and combinations are unlimited. Don’t you believe me Well, I’ll explain all these benefits better:
Table of Contents
1. Strengthens muscles
Hitting the bag does not only require movement of arms, so you will only be able to bend your wrist, but a good punch will make you move your hip, ankle, boost your back and tighten your abs.
As you can think, making these movements combined to throw each of the punches again and again will create resistance quickly.
Our muscles will try to start this effort by creating new joints and muscle fibers that will end up increasing our body mass, developing strength and enhancing each movement.
2. Fast and more precise movements
The natural balance of the bag that occurs after each impact forces us to move with it, to get out of its way and to look for an angle that allows a good blow, neither too short nor too far.
This condition is an element of reaction that is not had in other exercises because it teaches to have a better idea of distances and space, key elements to be precise with our kicks and fists.
Also, these movements work the reflexes, their speed and condition the knuckles and pimples, muscles normally have forgotten but that is necessary to be able to concentrate the movements better.
3. Get fit quickly
It is surprising, but only half an hour of training with the sack of strength or sand makes us burn up to 400 calories. However, most do not spend so much time in a row with boxing gloves and there is the secret.
Having a punching bag in a visible place in the house encourages us to accompany our spare time or moment of reflection by hitting and moving. Thus, you will be able to accumulate much more time of daily activity in an intense way and with rest periods.
But this is not the only reason why you will lose more weight. The bag is perfect for working the whole body, exchanging the exercises and getting creative with a few jumps and turns we will be able to activate each muscle and improve muscle mass, toning in a healthy and safe way. And yes, that includes 10 abs for summer.
4. De-stressing effect
The release of endorphins and dopamines during aerobic training improves mood, is that known happiness of self-satisfaction after exercise. These hormones act as “natural antidepressants” that lower depression, stress, and pain.
This is an element that is very important in today’s life, in which everyday life is extremely busy and full of simultaneous tasks that contaminate the body with toxic stress. And who has not been caused to hit someone in the face after a bad day? Well, it is certainly a better option to download our physical frustration with a bag than with a person. This improves our mental health and balances our immune system.
5. Balance and coordination
There is a special type of routine to improve these characteristics and it is the training of heavy balls that includes more than one bag. During these exercises the oscillation of the body causes our weight to pass from one leg to another, transferring the poise.
Working on firmer footsteps and standing when we kick high increases balance and coordination of sudden movements. This is achieved by strengthening the central muscles of the torso and improving the hooking of the feet.
All this is not just another physical skill, but it is a defense mechanism against falls and injuries.
6. Cardiovascular exercise
After a few minutes hitting, sweat begins to appear and our heartbeats harder. These are the basic results of any aerobic training and the punching bags do not escape them.
The rapid movements and strength of each stroke increase our heart rate, improving heart health, breathing stability and regular blood pressure.
It takes only about 15 minutes a day in front of the boxing bag to improve our endurance.
7. Improve self-defense skills
Being able to hit a heavy sandbag is synonymous with being able to hit a large and muscular person. This power in our impacts makes us stronger against possible attacks and the need to fight back.
The reaction speed that is trained with the bag also allows us to respond to a physical threat. All this is not about aggression, but the strength and endurance required for a fight.
In addition to the blows, the practice of boxing strengthens the mind and gives confidence for mental self defense in the face of danger.
8. Improve concentration
It may seem strange to you but I have a colleague who works from home and tells me that every two hours he jumps from his chair in front of the computer and makes a few blows to the bag.
And this is because power training improves concentration and mental alertness, directly and quickly impacting labor productivity. If you try the same form of activation of my colleague you can combat the physical lethargy that produces long periods of inactivity.
9. Increased physical contact
This is extremely important for boxers and martial arts practitioners as it is not the same to hit the air as a hard stuffed bag.
When training for fighting sports it is important to know and experience the force of the impact, otherwise, you cannot resist the blows you receive or respond to the power itself. That contact with a barrier also adds difficulty and reality to each practice.
Knowing and raising your physical and defense skills will make you feel safer in risk situations and more confident in the face of any type of threat. Not to mention that the body you will achieve will also give you better self-esteem on the beach, swimming pools, and summer trips.