ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Box Your Way To A Better You: The Benefits Of Heavy Bag Training - The Ultimate Full Body Workout

Updated on February 11, 2018

Getting Started: Mounting The Bag

Nothing's more satisfying than unleashing a barrage of well placed punches on a heavy bag. It not only improves your fighting form, it also gives your body a great aerobic, and anaerobic workout.

Before you begin, you need to hang your bag from a sturdy mounting point. Heavy bags can weigh between 60 lbs and 100 lbs. You need a solid place to hang it from. There are several options to do this, some recommend getting special brackets that screw to your rafters. This may still cause undesirable noise and vibration to the inhabitants above you. Some builders also think that this is very bad for wood framed houses as the constant impact of the bag slowly shakes the house apart.

A more attractive option may be a freestanding metal frame that you would hang your heavy bag from. A little more expensive but a lot easier to install and reduces noise and concern of structural damage to your home.

Protect Your Hands!

Before you start going at the punching bag like a mad man, you need to consider the health of your hands. Your hands contain many small and fragile bones that can be easily shattered by the repeated hard impact against hard spots on the surface of the bag. I say hard spot because many bags are filled with cloth and sandbags. Sometimes after repeated punches the sandbags settle close to the surface of the punching area creating a hand crushing hard spot.

You need your hands. You eat with them, and write with them. Your hands are precision machines capable of a wide range of important day to day tasks, such as grooming. You don't want to have constant pain in your hands in your boxing afterlife.

You will need your hands in your retirement to do stuff like go fishing, open prescription pill bottles, knitting, pushing the shutter on a camera, using a mouse and keyboard to book trips to various destinations.... the list is endless...

What is the one most important thing you can do to protect your hands? Use hand wraps.

Hand wraps are rolls of 2" wide cotton like material that look like bandages. They range from 108" for youths and women to 180" for bigger hands. The hand wrap, much as the name implies, is wrapped around your hand in a snug manner in order to encase the hand into a solid fist. This fist compresses all the bones together in a compact ball which resists the tiny bones in your hand from moving around to much and being vulnerable to fractures and breaks.

Here is an excellent site that describes the best way to apply the hand wrap correctly: http://www.expertboxing.com/boxing-basics/how-to-box/how-to-wrap-your-hands

Along with the wraps you should also wear your boxing gloves. The gloves provide cushion between your hand and the bag. Despite all this protection to your hands you can still hurt them if you throw a badly landed punch. This is why you should start slow and light to get used to the right punching technique.

Never Punch The Bag With Cold Muscles!

Make sure you warm up your muscles before you start punching the bag.

Going at it cold is just begging for injuries to joints and ligaments, as well as arthritis problems later on in life. Don't go at it bare-knuckled like those goons you'll see on YouTube, it's just not worth destroying your hands and wrists to look tough.

Types Of Punches

The Jab: Delivered from the guard position (hands up), the jab is a quick punch intended to stun your opponent. Often the first in a series of punches, it can be used to judge the reach of your opponent. If you are right handed you would most likely jab with your left hand and cross with your right.

The Cross: The cross is often the "power punch" as it comes from behind the guard position and gets it's power from the rotation of the torso while the punch is thrown. It usually follows the jab in a one-two combo.

The Hook: A punch delivered at a 90­° angle to the side of the opponents head or body.

The Uppercut: This punch is aimed at the chin and jaw area and comes from below.

During your workout you can create your own intricate patterns of punch combinations called "drills", or you can just punch the bag at will doing different punch combos every time.

Just remember to go easy on the bag (as well as your hands and wrists). Avoid pushing the bag as you punch. Make quick punches that snap away from the bag as quickly as you launch them. This will build good speed in your technique.


Aerobic And Anaerobic Exercise In Disguise

As you punch away your stress, you will realise at some point that you are sweating... you may also notice your arms, back, chest, abs, and legs getting a little tired. You are getting a killer aerobic workout from the constant movement of your body. Your arm, chest, and back muscles are also working hard to throw out those punches. Meanwhile your abdominal muscles are getting a workout while twisting your torso to deliver those cross and hook punches. All the while your legs are also contributing to dance your body around to follow the swinging of the bag.

Awesome workout, great conditioning tool. You gotta try it.

© 2013 Ardot

Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)