1. Real Boxers Punch It Out
You've got to have a punching bag for a real boxing workout. There are many types, with the two most popular being the teardrop-style punching bag, known as the speed bag, and the large, cylinder-shaped punching bag. The speed bag hangs from an overhead brace or platform. The larger punching bag hangs from a sturdy device out in the open floor area. As you punch this larger bag, you need room to move around it and allow it to swing and move with a series of tough punches. Practice with both to develop your knockout punches.
2. Work the Speed Bag for Coordination and Timing
The speed bag is essential in teaching a boxer coordination and timing in his punches. The boxer uses downward circular punches to strike the bag as he alternates from hand to hand. Practice to develop speed bag skills, then work on the rhythm and timing to make the punches flow. The boxer learns not to take his eyes off the bag, therefore developing eye and hand coordination.
3. Martial Arts, Self-Defense and the Punching Bag
Use that big punching bag to simulate a real person in a boxing round or confrontation. A standard training for boxers, the large punching bags help in training with the martial arts and self-defense. Being the size of a large person, the big bags are perfect for developing skills in throwing a person over or landing a strong punch. The bag swings, which helps in learning to defend oneself if overpowered by a large moving assailant.
4. Kickbox That Punching Bag
Kickboxing is a part of many fitness routines as a class or as a rotation in a fitness program. The larger, hanging-style punching bag is perfect for this type of class. When the hanging punching bag is not available, many facilities use a weighted, blow-up punching bag that's anchored to the floor or a platform. The kicking really works the legs, thighs, hips, stomach and core area while developing coordination and timing. Just try kicking that bag for 30 minutes; it's quite a workout.
5. Punch-Up Cardio and Health Benefits
Using the speed bag or larger punching bag will really work and tone the muscles. Just look at a boxer to see the toned and defined muscles of the shoulders, arms, chest area, back, rib, the core and waist area. Doing repetitive punching workouts for several minutes uninterrupted gets the heart rate up, so you're getting a cardiovascular workout as well.
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