Boxing is a full-body workout that uses most of the muscles in your entire body. Your arms, chest, back, shoulders, abs, and core all get a workout while punching and blocking.
But boxing is not just about punching. It also involves footwork, agility, and flexibility. Boxing also improves your balance, coordination, and overall agility.
Due to the intensity of the sport, it is not uncommon for people to lose weight and get in shape. So, boxing can make you stronger, all while getting in great shape.
Boxing and punching bag workout benefits
Boxing is an intense sport that requires stamina, strength, and balance. It is also known as art because learning how to box requires learning more than just basic fighting techniques. Boxing teaches discipline and respect and how to move your body and use your muscles effectively while training your mind to focus on your goals and ignore distractions.
Here is the list of the benefits.
- Helps you to learn how to defend yourself
- Teaches you discipline and respect for your training partners
- Makes you stronger and more flexible
- Boosts metabolic rate
- Enhances your posture
- Good for coordination and stamina
- Training your whole body
- Develop your agility and balance.
- Reduces stress, lowers anxiety, and lowers blood pressure
- Helps you lose weight and stay fit
- Make you sleep better
- Improves your cognitive abilities
- Enables you to deal with depression
- Helps you to train your reflexes and test your skills
- Improves your focus
- Improves one’s quality of life and overall health
- Can be used as self-defense
- Giving you more energy
Learn more about the punching bag benefits here: https://punchingbagsguide.com/heavy-bag-benefits/
How to get stronger punches
In the average fight, the best puncher almost always wins. Punches are the most critical part of your boxing arsenal, and knowing how to throw them properly is the most vital factor in winning a fight.
So, how do you become a stronger puncher? It’s not as simple as just trying to hit harder. Instead, you should understand how you can create bigger punches by using your body and techniques the right way.
Here are a few tips:
- Power=acceleration × mass. Speed is not enough. You need force behind it.
- Make sure you move your entire body when throwing that punch. Don’t let your body move too much, but rather let it move as a whole.
- Leg muscles are the biggest in your body, so they generate the most power. You can’t throw big punches if you only punch with your arms.
- You can’t punch big with your arms fully extended. Your punch is more powerful if it doesn’t cover all of the range of motion.
- Punch from various angles to increase the power of your punches and the chances of successfully hitting your opponent.
Johnny Nguyen has an excellent article about how to punch harder here: https://expertboxing.com/how-to-punch-harder
How do boxers train?
Firstly, boxing training includes a variety of exercises, drills, and routines that help the fighters develop the skills they need to succeed in the ring. These exercises include shadow boxing, hitting the heavy bag, speed bag, jump rope, focusing mitts, to mention just a few.
For strength boxers, do strength exercises with and without equipment. Some fighters prefer lifting weight while others do calisthenics. (I do both.)
Watch the video below for ideas.
To sum up
Despite popular beliefs, lifting weights alone will not make you physically strong, and it’s not the best way to get strong in the long run. The fact is that you need to engage in a full-body workout—with strength training and cardio—if you want to develop genuine strength and power. And, boxing training is a great way to get that type of workout. Boxing tones your body quickly and builds strong, healthy muscles.