When you train with a heavy bag, all the major muscle groups – arms, shoulders, chest, back, legs, and core – are engaged, making it an efficient full-body workout. It’s full-body training since all the muscles are engaged when we throw a punch correctly.
People think that it only works the arms, shoulders, and legs. Someone who knows nothing about boxing thinks that boxers use their arm power when they throw a punch. But, in reality, fighters use their entire body to throw powerful, accurate, and fast punches.
Punching biomechanics
There is a lot to consider when it comes to boxing. Not only do you have to know how to punch, but you also have to know how to defend yourself from the punches you are getting. To accomplish this, you must first understand how punches work, how the human body moves, and counteract those movements.
Check out the biomechanics behind punching.
Looking at the picture above, we can see that the power originates in the lower body, travels through the core, and passes on to the shoulders and arms. Thus, the punch is primarily fueled by the legs. There is a lot of power in the legs, and that’s why a right punch is much more powerful than a blow made with the force of the arms. Therefore, it is crucial to learn how to throw the various punches correctly.
Also, we can understand why hitting the punching bag is full-body training.
Watch the following video to understand why rotation is essential.
Why hitting the heavy bag is so beneficial?
A heavy bag is a perfect tool for those who want to build up their hand-to-hand fighting skills or just to get fit and lose weight. We can use the heavy bag in many ways for hitting, kicking, sparring, or even for defense. If you are looking to get fit and lose weight, the heavy bag can be an excellent way to get the exercise and weight loss benefits, which is why it is popular.
- Improve your aerobic fitness
- Improve your power
- Stabilize the core and enhance coordination
- Developing better boxing techniques
- Learn how to defend yourself
- Get a better shape
- Lessen your stress