How to Improve Your Punching Bag Workout? - PowerPoint PPT Presentation

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How to Improve Your Punching Bag Workout?

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Whether you are a person trying to get fit, or a seasoned boxer, heavy bag workouts can be amazing for boxers, or simply for fitness and weight loss goals. Remember to stay focused and follow the right technique. Try to mix things up to keep your punch bag workouts interesting and fun. – PowerPoint PPT presentation

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Title: How to Improve Your Punching Bag Workout?


1
Benefits of a Heavy Bag Workout
2
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3
Improves Boxing Technique
  • Boxing isnt just about punching a bag, it is
    about doing every move with precision and proper
    form. A punching bag workout lets you experience
    the impacts force when you punch. So, punching
    the bag while perfecting your form will improve
    your overall performance, punching technique, and
    body movement.

4
Builds Endurance
  • The challenge of giving it your all pushes you
    beyond your comfort zone, which builds endurance
    over time. The more you get out of your comfort
    zone, the more your endurance increases. That
    endurance will be noticeable, both, when you
    practice other types of fitness activities or do
    a punching bag workout. 

5
Relieves Stress
  • Punching a heavy bag relieves stress, reduces
    anger, and enhances your mood. Physically, it
    stimulates the production of neurohormones,
    including norepinephrine, which improves mood and
    heightens cognitive function. And mentally, it
    acts as a symbolic release of stress when you
    look at the bag as a representation of your
    problems.

6
Improves Strength
  • Punching bag workouts focus on building as many
    muscles as possible. The arm, chest, shoulder,
    back, legs, core, and chest muscles are all
    engaged during a punch bag workout which over
    time increases your power and upper body strength
    because you punch with the greatest force
    possible.

7
Improves Balance, Stability, and Coordination
  • A heavy bag workout requires you to move around
    the bag and incorporate your footwork. Circling
    and punching the bag improves coordination and
    balance. And staying on toes and switching the
    weight from one foot to the other builds
    stability and balance.

8
Punching Combos
  • Here are some different moves that you can
    combine during a standard punching session.
    Choose whatever technique suits your discipline
    the best 
  • Cross
  • A cross is thrown with a stronger hand, and it
    should be used when youre sure that it will
    land. The cross usually eats more energy because
    it requires, the use of, legs and the body to
    throw it effectively.

9
  • Hook
  • A hook is thrown with the same hand a jab is
    thrown with. It aims to come around the
    opponents guard and strike him on the temple or
    jaw. Keep your arm a little bent when throwing a
    hook, so you will have to adjust your range
    accordingly.

10
  • Jab
  • Throw more jabs than other punches. A jab is
    generally the first punch thrown in any punching
    combination. Its thrown with the weaker hand and
    is utilised to keep a distance. A jab is also
    used to open the opponents guard.

11
  • Front Kick
  • The front kick is mainly used in MMA and
    Kickboxing. It is thrown with the stronger foot
    while aiming for the solar plexus. It is an
    effective kick which can stun your opponent and
    stop him/her in an attack.

12
  • Uppercut
  • An uppercut is used when you are fighting up
    close, also called in the pocket. An uppercut
    comes under the opponents guard, which means
    that they often dont see it coming.

13
How to Improve Your Punching Bag Workout?
  • Only make contact with the punching bag. Try your
    best not to move it. The goal should be to strike
    fast and then defend.
  • Always keep your knees bent because staying low
    will make your centre of gravity strong and let
    you garner more power in your punches by rotating
    via your waist.

14
  • You must protect your face. If you arent
    throwing a punch, keep your fists up by your
    face.
  • It is important to keep moving. Try to move
    around the heavy bag and incorporate head
    movement to keep your heart rate up, and you
    ready for your opponent.
  • Go for short combos at high intensity with rests
    in between. These are better than trying to put
    together long combos.
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