Know your fitness equipment: Punching bag

Punching bags or sandbags are cylindrical apparatus used for training by boxers, kick-boxers and martial artists. However, they can also be used by amateurs for practice to boost flesh tinge and mass. They come in a accumulation of sizes and materials. A heavier punching bag will yield some-more insurgency where as a lighter one will yield reduction resistance.

Working out with a punching bag frequently delivers many extraordinary benefits.  It will boost your endurance, timing and energy and will also give we a good cardiovascular workout. Throwing complicated punches on a sandbag will assistance we rise your top physique strength. It will figure your physique by weight detriment and flesh development. Hitting a punching bag can also assistance we soothe stress.

How to practice with a punching bag

Power punching drill

Your whole physique needs to be used in sequence to chuck effective energy punches. Hit a bag tough with both your hands for 3 mins during a stretch. Now rest for a notation and repeat a set. Your legs, core muscles, top body, shoulder and fists are intent while we chuck a punches.

Kicking drill

Kicking cavalcade can be an glorious approach to rise your roundhouse, front and crescent kicks. In roundhouse kick, we pitch your legs in a semicircular suit while we strike with your front leg. When we perform a crescent kick, we need to lift your knee adult and flog with your feet in a clockwise motion. The front flog simply involves fluctuating your legs and kicking a target.

Start off with 3 right roundhouse kicks, followed by 3 front kicks and 3 crescent kicks. Repeat a same with your left leg. Now rest for a notation and repeat a 3 stairs to rise some-more consistency. Make certain we broach your kicks with energy and intensity.

Tips to keep in mind

• Make it a indicate to use palm wraps while throwing punches to equivocate repairs to a wrists and hands.


• Always comfortable adult with stretches or corner mobility exercises before we start punching or kicking a bag.

Image source: Getty Images

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Know your fitness equipment: Punching bag