The 7 benefits of bag training.

What is a bag training?

A punching bag training is a perfect way to work on your fitness, burn fat, and build muscles. During a bag training session, you spend 1 hour intensively performing various kick and punch combinations against the punching bag. A punching bag training is suitable for both professional and beginner kickboxers. For beginner kickboxers, the bag training is perfect to learn how to deliver good punches and kicks without physical contact. For professional kickboxers, a bag training is good to improve their fitness and techniques.

What do you need for a punching bag training?

If you want to follow a punching 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 attending a punching 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 punching bag. After a few training sessions, you can kick the punching bag without shin guards. It is very important to wear hand wraps during every boxing training. Why you should wear hand wraps 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. Fitness

A punching bag training is a good cardio workout. This is because you train at a high pace with short breaks. In a punching bag training, the rest time is shorter than the active time. 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 fitness. Your body needs a few training sessions to get well accustomed to this. The great advantage of a punching bag training is that you can follow the training at your own pace. This allows you to build your fitness well. Therefore, punching bag training is a good workout to work on your fitness.

2. Stress relief

Stress is unfortunately a big problem. During a bag training, your body produces various hormones. Some of these hormones are serotonin, endorphins, and dopamine, which help lower your stress hormone and reduce your stress levels. So during a punching bag training, you can literally and figuratively punch the stress out of your body.

3. Strength

A bag training consists of various exercises. You learn to deliver different types of punches and kicks and sometimes also do some strength exercises. When delivering punches and kicks, you use a combination of various muscles. When punching, you use a combination of your shoulder muscles, abdominal muscles, thighs, and arms. When kicking, 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

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

5. Improvement of your technique

A punching bag training is ideal for improving your kickboxing techniques. For beginner kickboxers, it is the best training to get acquainted with the different punches and kicks of kickboxing. You can learn the kickboxing techniques at your own pace under guidance. For an advanced and professional kickboxer, a bag training is also very important. They can improve their technique, strength, and fitness 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 balance, react faster, and perform difficult movements better. This is very important in kickboxing because you make many different and difficult kicks and punches.

7. Good for losing weight

During a bag training, you are continuously moving, making it ideal for losing weight. A punching bag training is a good combination of strength and fitness. During one hour of bag training, you can burn between 450 and 750 calories.