The 7 benefits of a Punch Machine training.

What is a bag workout?

A punching bag workout is a perfect way to work on your fitness, burn fat, and build muscles. During a bag workout, you spend 1 hour intensively performing various kick and punch combinations against the punching bag. A punching bag workout is good for both professional and beginner kickboxers. For beginner kickboxers, the bag workout is perfect for learning how he/she should deliver good punches and kicks without physical contact. For professional kickboxers, a bag workout is good for improving his/her fitness and techniques.

What do you need for a heavy bag workout?

If you want to start a boxing bag training, it is important to wear comfortable clothing that you can sweat in. You can wear kickboxing shorts with a sports shirt for this. If you are going to follow a boxing bag training for the first time, it is recommended to wear shin guards. This is because your shins are not yet used to kicking the boxing bag. After a few training sessions, you can kick the boxing bag without shin guards. In every boxing training, it is very important to wear bandages. Why you should wear bandages during boxing is explained in this article. Of course, you also need boxing gloves. There are different types of boxing gloves. For example, you have bag gloves and traditional boxing gloves. We recommend using bag gloves because these gloves are easier to put on and take off and are also lighter than traditional boxing gloves. Here you can buy the best bag gloves.

1. Endurance

A boxing bag training is a good cardio workout. This is because you train at a high pace with short breaks. In a boxing bag training, the rest time is shorter than the time you are actively training. At first, it can be difficult to keep up the pace. This is because your body still needs to get used to the combination of strength mixed with endurance. Your body needs a few training sessions to get well accustomed to this. The big advantage of a boxing bag training is that you can follow the training at your own pace. This allows you to build up your endurance well. Therefore, the boxing bag training is a good workout to improve your fitness.

2. Stress relief

Unfortunately, stress is a big problem. During a bag training, your body produces various hormones. Some of these hormones are serotonin, endorphins, and dopamine; they help lower your stress hormone and reduce your stress. This way, during a boxing bag training, you can literally and figuratively punch the stress out of your body.

3. Strength

A bag training session consists of various exercises. This way, you learn to deliver different types of punches and kicks, and sometimes you also do some strength exercises. When delivering punches and kicks, you use a combination of various muscles. When delivering punches, you use a combination of your shoulder muscles, abdominal muscles, thighs, and arms. And when delivering kicks, you use a combination of abdominal muscles, thighs, and lower legs. Because you often alternate punches with kicks during a bag training, this is a good full-body workout. After your first few training sessions, you will definitely experience muscle soreness. 

4. No physical contact

Bag training is ideal for someone who wants to kickbox but does not want to spar or get bruises. In a bag training session, you are punching and kicking the boxing bag or doing strength exercises on the mat the entire lesson. This way, you do not physically touch anyone else and do not get bruises, but you are still engaged in kickboxing. 

5. Improvement of your technique

A boxing bag training is ideal for improving your kickboxing techniques. For beginner kickboxers, it is the best training to get acquainted with the various punches and kicks of kickboxing. This way, you can learn the kickboxing techniques at your own pace under supervision. For an advanced and professional kickboxer, bag training is also very important. They can improve their technique, strength, and endurance here. 

6. Improvement of coordination and stability

Good kickboxing coordination helps save your strength and energy when delivering effective punches and kicks. With good coordination, you can better maintain your body's balance, react faster, and perform difficult movements better. This is very important in kickboxing because you perform many different and difficult kicks and punches. 

7. Good for losing weight

During a bag training session, you are constantly moving, making it ideal for losing weight. A boxing bag training is a good combination of strength and endurance. During an hour of bag training, you can burn between 450 and 750 calories.