The Benefits of a Heavy Bag Workout
Strength and Power
As you work out on a heavy bag, the muscles of your arms, shoulders, legs and core are repeatedly tensed, relaxed and face the resistance of your hands or feet impacting the bag. This develops and strengthens your muscles, allowing you to hit and kick harder in future heavy bag workouts. With continued training, you will develop more powerful punches and kicks as the various muscle groups involved in executing those punches and kicks become stronger and more adept at working together through the techniques you use.
Depending on the way you work out with a heavy bag, yo toms u can perform either aerobic or anaerobic exercise. Aerobic exercise at the heavy bag involves footwork and other body motions as you move around the bag; the movement equates to a low intensity workout that will leave you at least slightly out of breath as your heart works harder to supply oxygen to your muscles. Anaerobic exercise at the heavy bag involves adding punches or kicks to the routine, causing the muscles of your arms and legs to begin burning calories as they work harder. Because you are moving in various ways, you have to aim your hands or feet more toms specifically before throwing a punch or kick; some users even use masking tape to add targets to the heavy bag to increase this focus more. As you work the bag it will begin to move slightly, increasing the need for both stable footwork and well aimed punches or kicks. The more you work out with the heavy bag, the more precise your movements and strikes will become.
Heavy bag workouts work a number of muscle groups such as the shoulders, biceps, triceps, pectorals and the core muscles of the abs, waist and back. This effect is increased and includes the leg muscles as well if you are active and move around during your workout. This can result in changes to your overall physique as your muscles develop according to the level of activity that they receive while you work out at the heavy bag. The physical aspect of punching or kicking a heavy bag helps the body to remove stress hormones, simulating the fight response of the brain’s fight or flight mechanism. The exertion of heavy bag training also leads to the release of hormones and endorphins which imp toms rove mood, reduce pain and in some cases even counteract some mental problems. The release of these hormones may also result in exercise induced euphoria, the feeling of well being that sometimes occurs during exercise that is also sometimes referred to as a runner’s high.
Proper Heavy Bag Use
Consult your doctor before beginning a new heavy bag workout to ensure that you are in good health and to get recommendations for workout plans. When you start working out, follow all of the safety recommendations associated with boxing training and other heavy bag use. Hands or feet should be taped, gloved or otherwise secured to prevent injury and you should remain conscious of the bag’s location at all times to prevent it swinging and knocking you down. Maintain a safe distance from the bag when punching or kicking it so that only your hands or feet come in contact with it; this greatly reduces the risk of the bag making contact with your body. Check whether bag is properly secured from its hang toms er, chain or base, resecuring the bag if it isn’t. Inspect the bag for rips or other damage before you begin working out, taping it or otherwise performing repairs if necessary. Don’t use a bag that is damaged or that is not properly secured as it could result in serious injury.