The workout is so much necessary as we all have to get some sort of extracurricular activity for the strengthening of our bodies. Without these activities, we will become dull and weak and won’t be able to perform our duties properly. On top of that, we will get health problems that will weaken us further.

One of the best exercise or workouts that anyone can do within ten minutes is boxing on a punching bag. The punching bag based workout can help you in many ways to provide satisfaction, relief, and most importantly takes out the frustration.

Following are the Six Benefits of Punching Bag Training Everyday and workout routines to follow.

One of the best benefits of a punching bag workout is that it provides stress relief to the individual. Suppose your boss was mad at you and he gave you tons of work. You are stressed out with all the work piled on your desk. There is no way to take your anger out except to punch a wall or a bag. Then why don’t you?

Punching bags are made to help you get over your anger issues.

Even research says that punching bags are great to help you keep physically and mentally fit.

If you are doing it in the right way and on daily basis, then you can get rid of so many tensions and anxieties by putting out your stress on the punching bag.

  • Punching Bags Build Physical Strength

When you are performing boxing on a punching bag, your upper and lower body is engaged in the routine. And, according to statistics you burn more fat when you are hitting a punching bag then throughout you one week of walk. So, what is better? Walk or Punching bags?

Not everyone can do punching but if they learn it, they can easily do it.

Punching a boxing bag is similar to actual combat in which you hit another human. The good thing is that with a punching bag you are actually practicing real life combat training. So, it is great for real scenarios and building physical strength of the body.

•    Punching Bags Improve Body’ Shape

When you use the punching bag, your upper and lower body get better, faster, and tough. It will help you get solid and you won’t be hurt by small things because the body will start to cope with that by itself.

Punching is hard in the beginning, but once you get the hang of it, it will be great workout routine for staying fit, healthy and practicing actual combat.

One of the benefits of using a punching bag everyday is that your stamina is being tested all the time. In the beginning, you may feel it so tiring but day by day, you will feel the improved body strength and increased stamina as well.

So, keep moving while working out with upper cut, lower jab, and so on… This unintentionally helps to get your body in shape. When you will perform this punching bag workout or boxing workout, you will have a smart and well-shaped body.

•    Punching Bag Makes Fists Iron-Strong

In the beginning of your workout, you may find it difficult or painful but when you keep on punching the bag on a regular basis you will get better at it. This means stronger fists. They are great when you want to train harder and you can then show that to your friends.

These also come in handy in actual combat, but we won’t be discussing that here. Just know that stronger fists can help you in many ways.

Please note: Be sure to do it in the right way, otherwise, you may fracture your wrists.

  • Enhance Aerobic Fitness

Another benefit of punching bags is that they require you to move around the equipment while altering the position of your body. This is what aerobic exercises require. Hence, we can say that punching workouts are very much the aerobic exercises. Such exercises challenge your cardio respiratory system and enhance the aerobic fitness. Punching the heavy bag for at least a couple of minutes while maintaining greater intensity enhances the aerobic dimensions and results in an extraordinary workout. For enhancing the aerobic capacity and benefit, it is necessary that you work on advancing your punching time. That’s just the first one in our Best Punching Bag Benefits list.

  • Punching Bags are Low Cost Fitness Activity

The best benefit of punching bags for workouts is that it is a low cost activity and requires minimal skills to start. You can learn on the way. The only things needed to start punching bag workouts at home are

  • A punching bag
  • Pair of gloves
  • A punching bag stand

And you are good to go. In fact, you can replace your regular workout program with the punching bag based workout routine.

  • Punching Bags Help with Combat Preparation

One reason that I have already discussed above is that by punching a boxing bag on a regular basis you prepare yourself for actual combat.

The punching bags pretty closely resemble the human body. By punching them regularly you know how hard you need to punch to make an impact on someone’s body. This not only make you more aware and combat-ready, but it also helps you ascertain the accuracy of your punches.

  • Reduce Stress with Punching

One of the best punching bag benefits is that it offer stress relief to the trainers. You are often mad at your workload and your boss. Hence, you are stressed with the work piled on your desk by the employer. So, where would you take your anger out? And yes, you can punch a bag. A punching bag would assist you in getting over your anger. The research has determined that heavy bags are excellent for keeping you mentally and physically fit. If you are punching them regularly, you can prevent several anxieties and tensions by taking out the stress and anger on these bags.

  • Punching Bags Increase Defensive Skills

Let’s suppose the bag is swinging towards you. You slip to the side and it passes right beside you. Similarly, if the bag swings toward you you can hit it three fast hooks. There are multiple variations you can try to increase your defense. That’s how you increase your defensive skills.

•    Punching Bags Provide a Great Experience

No matter what exercise we perform at our home or at the gym, we see the results sooner or later. Just like that, the punching bag is a great workout which comes out to be so much fruitful in form of many benefits like, increased stamina, fat burning, and power etc.

Get Best Punching Bags for Home


Types of Punching Bag Boxing Routines to Try:

Here are few ways in which you can use punching bags to increase your physical fitness. Increase your stamina by using punching bags each day.

  • Shadow Boxing:

Before punching on a real bag try to do shadow boxing with the correct stance. This will help you punch on the target when you start with the punching bag.

  • Breathing Practice

During workouts, try to practice breathing. The better you breath the more punches you can deliver and with more impact.

  • Throw all punches from fighting stance

Stance is crucial during boxing. If you don’t have the correct stance, then you will end up hurting yourself.

David Robson has some great tutorials here.

Punching Bag Injuries: How to Avoid them

It is pretty common to cause yourself an injury while punching the heavy bag. However, most of the times it happens because of the bad techniques. However, if you ensure to use the right tactics, you can prevent such injuries. Following are some common punching bag injuries and ways to avoid them.

Sprained Wrist

Almost every other boxer becomes a victim of this injury. This is caused when you damage the tissues that link your forearm to your arm. In order to avoid this injury, you can use hand wraps. Make sure to wrap your wrist and hands securely so that no area is unprotected or uncovered.

Carpal Bossing

This injury is sometimes called bump on the wrist. This is caused by a knock to the back of your wrist. A bump is developed where the small wrist bones meet the long hand bones. Hence, the joint becomes bossed or swollen. Wrong boxing techniques lead to this injury.

There is no specific techniques of avoiding this injury. However, you can prevent it by taking care of yourself and being vigilant regarding your techniques of boxing. Make sure to take short breaks while pursuing your punching practice. Also, you can use a wrist brace to avoid this particular injury.


Best Punching Bag Drills for Home Gyms

There is more to a punching bag than just testing your power. You can use your heavy bag to improve your punching speed, endurance, accuracy, and sometimes the footwork. Here are some best punching bag drills for Home Gyms.

Power Workout

This punching bag power workout is especially designed to make you toughen up for boxing fights. It is filled with endurance and stamina to the brim. The idea behind the power workout for punching bags is to improve your efficiency.

Here are the workout steps for the Power Workout.

  • Warm up a little with punching at 50 percent of your maximum power.
  • You can use combinations of jabs, hooks, uppercuts etc. Use first round to stretch ligaments and joints for a pleasant and safe workout.
  • Move your body with the rhythm of the heavy bag, make sure to correct your footwork during warm up.
  • Take at most 60 seconds breaks and repeat the warm up until you are ready for the power workout.
  • You can also ask the trainer to hold the bag for you. If no one is available to hold the bag, you can use secure the bag from moving too much so that you don’t waste time chasing the bag.
  • Let it go. Unleash a barrage of punches as hard as you can.
  • Throw every kind of punch at full power without stopping. Jabs, uppercuts, crosses and hooks will work your shoulders, back, arms, and chest.
  • Now take a break of 30 seconds and then repeat.
  • Repeat the progress five times.
  1. Endurance Workout

The punching bag endurance workout is to improve your overall fitness and stamina. In short, it is designed to turn you into a fighter. Suppose you are to fight in the ring. There are only three minutes. Each round is of one minute. Can you stay in the ring? The endurance workout will help you do that. How?

The HIIT technique (High Intensity Interval Training) is there to develop your endurance. You have to go 8x 30 second sets with your highest intensity level.  You’ll jump in for 20 seconds of fierce punching, followed by 10 seconds of rest.

  • Start with the warm up as directed above.
  • Next, go for 20 Seconds full on punches. Think about destroying the bag as much as you can.
  • Now take 10 Seconds of Rest while maintaining foot movement.
  • Repeat the whole process at least 8 times

Also Read:

Best Books to Exercise at Home without Equipment

Five Amazing Benefits of Home Gym to Make You Start One Today

Five Best Books Every Free-Runner Should Read

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Benefits of Using a Punching Bag Daily
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Here are some of the greatest benefits of hitting a punching bag on a daily basis.
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