Punching Bag Techniques

The punching bag is a great stress reliever, but it also has many other benefits. Professional boxers swear by its effects, and once you have learned the right techniques, you can also enjoy the benefits of this fairly simple form of workout.

Punching bag is a piece of equipment that has become very popular with fitness lovers all over the world. It is a great form of exercise to build up the strength and the cardiovascular output of a person, and it can be performed with a minimal investment of time and effort.

The usual weight of a bag is anywhere between 40 and 100 pounds. The original punching techniques were pioneered and mastered by professional boxers. Since hitting the bag improves a boxer's technique and punching power, it has been the ideal exercise equipment for boxers.

However, continuously punching a bag requires and builds strength and stamina, and as a result many non boxers also swear by it.

The trick is to learn the best possible techniques, in order to derive maximum benefits from this exercise. Beginners have a tendency of just wildly punching the bag, which leads to a loss of balance and inadequate shot power. These shortcomings can be corrected by learning the right form of exercises, and by observing the techniques mastered by experts.

This exercise helps to develop a host of muscle groups in the body. Strength and stamina are two of the best benefits that can be achieved by it. Here are some commonly observed benefits:

• Improves boxing technique
• Builds the strength and power in the arms
• Raises the stamina level

• Improves aerobic fitness and overall fitness
• Teaches self-defense techniques
• Reduces the level of stress
• Improves the physique and shape of the body
• Low cost and low maintenance exercise

You will not be able to derive much from this exercise, if you start with heavy routines. You must start off with some light routines that last no longer than 5 minutes each, and slowly build up your duration and intensity. Pretty soon, you will begin mastering the right technique as well.

Always imagine that you are in a real-life situation, and keep a fighting stance at all times. Do not swing your arm too far back, due to the fact that, if you're ever in a real fight, doing so will telegraph your punch to your opponent, and this will enable him to counter your move.

The distance you maintain from the bag is one thing that you cannot afford to ignore. Standing too close will not allow you to utilize your full power, and standing too far will only fetch you minimal contact. Stand at a distance such that you can hear a clear and crisp noise as your fist strikes the bag.

Many people say that these techniques are useless practice for a real fight as foot movement is minimal. Keep in mind to continuously keep shifting your feet back and forth. Staying static at one place and repeatedly punching the bag is a pointless maneuver; rather continuous moving will help you build your stamina.

The pattern of your breathing will play a big part in deciding how long you will be able to go on, and how soon you will get tired. Many people hold their breath when they are just about to strike the bag, which is wrong. You should exhale at the moment that you are about to strike the bag.

As with any other form of exercise, these exercises also require you to eat a healthy diet and get adequate amounts of rest. Overworking yourself will cause a lot of fatigue and will also increase the chances of an injury.

Before you begin incorporating these techniques in your workout regime, remember to set the bag at the right height. The height should be such that your punches fall squarely at the center of the bag, and not on the sides or somewhere else. Also, use the right boxing equipment, that is wraps and gloves. Attempting to punch with your bare hands can cause a lot of damage.

Disclaimer: This story is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.