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Benefits of a Punching Bag Workout

Indrajit Deshmukh Apr 18, 2020
There are different ways to get a good workout and one of the best is the punching bag workout, which will help you tone your body, lose weight, and build your core strength.
All good boxers swear by the benefits of the punching bag workout and recommend it for everyone, even if you are not a boxer. This is the best workout and it can even be done from the comfort of your own home. Just buy a punching bag from the market. It costs between $80 to $180 and is easy to use.
All you have to do is, suspend it from the ceiling so that you can punch and kick it to get a great workout. A punching bag weighs between 40 to 110 lbs and will help you improve your overall fitness levels in quick time.
If you are planning to follow a punching bag workout routine, you need to remember a few things to maximize results and avoid injuries. Do 5-7 minute warm up exercises like jogging or using the stationary bike before you punch or kick the bag. Maintain correct form and technique to avoid muscle cramps and injuries. After you finish your workout carry out a 5-7 minute stretching routine to avoid muscle soreness and improve flexibility.
It doesn't matter whether you are a few pounds overweight or you want to build muscles, a punching bag will help you achieve your goals. Like any other workout regimen you will need consistency and discipline for the punching bag routine to give results. There are several benefits of a punching bag routine, some of them are listed below.

Full Body Workout

All the major muscle groups are involved in the routine, giving you a full body workout. It will help you develop the shoulder, arm and waist muscles. If you include kickboxing routines, you can effectively workout the leg muscles. One of the benefits of a punching bag workout is that it will help you develop a good hand-eye coordination.

Cardio Workout

If you are bored of pedaling the stationary bike or using the treadmill, then the punching bag routine is the best option for you. The movement involved in this routine will increase your heartbeat and give you a good cardiovascular workout. You can make it a part of your circuit training routine and increase your strength and stamina.

Core Strength

The activity involves a lot of punching and the use of stabilizer muscles for maintaining correct form and technique. This will help you develop your core strength and build your endurance levels rapidly. When you transfer your weight from one to the other for delivering blow after blow you are going to increase the core strength and the power behind your punches.

Fat Burn

It is one of the most effective ways to burn excess fat and tone the body in quick time. One of the most prominent benefits of a punching bag workout is that it will help burn fat from target areas like the arms, waist and thighs. The workout will help you improve the overall appearance of your body and will help you build muscles.

Other Benefits

Development of self defense techniques is probably one of the most ignored benefits of the punching bag routine. There are claims that it also improves the bone density and connective tissue resilience. It is also a great stress busting activity as you can remove your frustration on the bag and get rid of the tenseness in the muscles. The punching bag routine will also improve your sense of overall well-being and fitness.
To reap all the benefits of a punching bag workout make sure you follow correct form and technique. Take a few precautions like wearing good quality gloves and wrist wraps to avoid injury to your hand, wrists and elbows.