14 Benefits From Hitting A Punching Bag at Home & Office – Critical Cactus

Here’s a bold assertion for you: The fashionable house of the close by future has a hammock for a bed, incorporates a modest residence sauna, and there’s a heavy bag hanging in a outstanding place.

Why a punching bag you may ask? Properly, for the next reasons.

1. Get match, fatty

A bit mean, I know, but you’re in all probability trying to find a great cause (or three) to start out heavy bag coaching. Your one good cause? It can get you actually, and I mean actually, match.


Because throwing just some punches counts as a micro workout.

Picture this. You stroll past the bag that hangs close to your kitchen entrance and hit it as soon as. The bag swings again and also you dug down or step aside. Virtually routinely you’re taking another swing at it. Then, you proceed to the kitchen to get your drinks and snacks.  You just added a mini exercise to your Netflix binge watch session!

A few swings right here, a couple of minutes there and your complete exercise time provides up shortly. This helps you burn fat like a mofo as a 180 lb. individual will burn almost 500 calories by 60 minutes understanding on the punching bag.

Before you understand it you’ve executed a HIIT workout.

By changing your routine you’ll be able to favor either an aerobic or anaerobic workout, with excessive depth periods lasting around two to 3 minutes.

Tl;dr: A punching bag at the home or office provides a quick and straightforward exercise without want for giant gear or going to health club. Secret is to hold it somewhere you encounter it so much.

2. De-stress and get high,  naturally

Exercise causes the physique to launch endorphins – which act as painkillers and assist elevate your temper – counteracting emotions of stress, melancholy and easing any aches and pains you will have.

This dopamine release is usually referred to as the “runners high”, “lifter’s high”. It causes that sense of smug self-satisfaction you’ve got after coaching.

A research in the Irish Journal of Medical Science (2011) found that endorphins have the same constructive impact on mental well being as a course of antidepressants.

It’s like that quote:

Exercise is nature’s Prozac, meditation is nature’s Ritalin.

3. Let off steam – don’t flee or freeze,  struggle!

In our trendy society have been beneath fixed stress. Our brains are busier than ever before. We’re bombarded with information, advertisements, gossip, details, factoids, gibberish and extra information. Our era of e-mail, Whatsapp, Fb and Instagram requires us to continuously multitask.

Not solely can we suck at it, current studies show that “the cognitive losses from multitasking are even greater than the cognitive losses from pot‑smoking”.

Frenzied days of visitors jams, deadlines, and different frustrations trigger our battle or flight response. This continual stress we collectively endure from causes a flood of inner processes influencing your neurotransmitters, hormones, polluting our physique with toxic byproducts of stress.

Hitting a punching bag is a wonderful method of de-stressing because it satisfies the struggle or flight urge.

What’s more, it cleanses the toxins out of your system earlier than it undermines your immune system and health.

So when it’s that kind of day, you awakened in a nasty mood, you went out in a nasty mood, you got here house in a nasty mood, nothing has gone right, at all, don’t hassle snapping at your vital other, it’ll just make every part worse – take it out on the heavy bag as an alternative.

Cease operating, struggle!

four. Be ready, work in your self protection talents

You could disagree, however many specialists declare that everybody should take self-defense courses. For those who had to, might you defend yourself? Bro, can you even throw a punch? (you’d be stunned how many people can’t).

Apart from studying to easily punch or kick there’s also the psychological facet.

You’re not solely coaching your body but your thoughts as properly. Figuring out you’re capable of throw a mean punch might offer you that mental potential to struggle off an attacker when push involves shove.

Especially in the event you make yourself go on if you really feel the urge to give up. Once you feel so drained that you simply need to lie down and say to yourself, come on, 10 extra!

This is referred to as blitz training by which you’re training mental self-defense tenacity. Something that performs an enormous half in krav maga and associated self protection techniques that train you to keep going no matter what.

A blitz is an intense, rapid-fire session that mimics the aggression, fortitude and stamina required for a struggle.

5. It builds confidence

Not solely will you be more healthy and really feel fitter, the information that you might smack somebody in the face* in a harmful state of affairs from which you couldn’t run away, will increase your self-confidence.

*Truly, there are simpler places to land your punch than the face but you’ll get the thought.

6. Get stronger – sting like a bee

The heavy bag doesn’t hit again, in contrast to your coaching companion, so it offers the right place to actually go at it. Give attention to throwing every single punch, kick, elbow and knee as arduous, and as perfectly, as potential.

While the heavy bag doesn’t present as much resistance as weights or resistance bands, it can still provide an amazing workout for a lot of the main muscle teams in your body.

You’ll notice specific power and endurance positive aspects in your shoulders, again, chest and core.

From your shoulders to your legs, you make the most of nearly all of the muscle groups in your body when putting and kicking repeatedly. Put together for an actual deep burn.

7. Get that good seashore body

Keep in mind that deep burn? The sweat stinging your eyes? The urge to vomit after a troublesome session? It’s all been value it, you’ve never appeared so reduce; so muscular; so robust.

True, you is probably not as “big” as a body builder or be capable of raise as many metallic plates as them.

However who cares. You possibly can out-run them, you possibly can can out-fight them – you’ll be able to utterly out-do them. And also you’ll be getting probably the most glances (of admiration) at the seashore too.

Also, a daily heavy bag workout will soften off fat and yield you with more back, shoulder, and biceps muscle detail.

8. It’s a killer cardio exercise

You can do all types of cardio exercises on a heavy bag. Really feel like a heavy bag kickboxing cardio blast? Or simply need to follow kneeing?

They all improve your body’s cardiovascular perform. That prime pulse contributes to a healthy hypertrophy.

In consequence vascularization of your muscle mass and coronary heart is enhanced, which is assumed to fight high blood pressure.

In addition to (kick-)boxing there’s much more you can do similar to these insane punching bag crunches.

9. Polish up your method

“What technique? I’ve never hit a heavy bag.”  Whilst drills are great for educating you type, they will also hold you again as you gained’t experience influence when putting. A punching bag lets you follow your type, while additionally getting used to creating contact in a superb, okay or poor trend.

Clearly there’s the essential requirement that you’ve some type of method to polish in the first place. So earlier than you do your self some injury, go and get the fundamentals down by having some lessons.

It’s all the time nice to study one thing new and who doesn’t benefit from studying find out how to punch somebody ….. You already know, simply in case.

Maintain tight, stay relaxed and be ready to react. By following these rules, your strikes can be more durable, sharper and more highly effective.

10. Enhance your stability & coordination – Float like a butterfly

You might have observed that experienced boxers and martial artists transfer with a certain grace. By incorporating movement into your heavy bag routine, maintaining in your toes and transferring your weight from one foot to another, you can also have the poise, stability and body of an Enter-the-Dragon-Bruce Lee. And that’s including the abs.

On a extra reasonable observe;

Better coordination brings you higher stability in everyday life. This implies less danger of falling, injuring your wrists, hips, or head. A perk that turns into extra useful as you become old.

To enhance your stability, coordination and core stability you’ll need to incorporate movement into your heavy bag routine. Maintain in your toes, switch your weight and circle and strike the bag.

11. It’s a fast ‘n straightforward exercise

Don’t feel like placing on your monitoring go well with, pedaling in your bike to the health club only having to start out? Throw a couple of quick punches at your heavy bag and before you already know it you’ll be dripping with sweat.

12. Low value

It’s low cost. Should you’re part of a health club, the only gear you need are some wraps, a very good pair of gloves and some footwear. For those who’re not part of a health club, you’ll also want a heavy bag (duh.), someplace robust to hang it and round three ft of area across the bag – you’ll need more room when you’re kicking too. Headbutts may be carried out even in a closet.

13. Improve work productiveness

Do you might have colleagues who sometimes get up from their cubicle to do some squats or lunches throughout work hours?

This may be frowned upon by the uninformed but insiders know that such a simple habit has a truckload of benefits.

Apart from mitigating the detrimental health effects of extended inactivity (sitting glued behind a display for hours on end) there’s extra.

You’ll increase mental alertness, concentration, and thus productivity. So subsequent time you’re in a work rut, take minute or 3 to hit the bag.

14. It’s enjoyable (an important purpose)

There’s no point in selecting an exercise that bores you – so fortunately you’ve chosen one that is typically painful, typically hard-work and all the time good fun.

Turn on your energy tune, play “Gonna Fly Now” (the Rocky theme track),   imagine it’s your worst enemy, your boss or your mother-in-law in a fats go well with and ‘av at it.

What to think about when buying a heavy bag on your residence or workplace

Since I didn’t have a lot area, the primary punching bag I purchased was a relatively small one. Approximately 2 ft in length, weighing about 35 pounds (guesstimating here) I hung it in my kitchen’s doorless doorway. Now the widely beneficial weight of the bag is about half your physique weight and also you guess that although I’m extra of a welterweight, no method did I weigh 70 kilos.

Yet, regardless of its modest measurement and my limited mobility it was loads of enjoyable and actually helped me evolve my punching. It was all the time enjoyable to see pals with no experience pushing the bag more than truly punching it, cautious to not harm their wrists.

This bag swung quite a bit, which was fun in its personal method because it induced me to throw one or two quick punches then duck and weave as a way to hit it once more, both with an elbow or headbutt, whatever made probably the most sense.

If  you’ll be able to accommodate it in your dwelling area I might advocate getting a larger bag though.

Most giant heavy luggage you buy in (online) sports shops are about three ft lengthy. In the event you need bigger and heavier you’ll need to search for professional luggage they’ve in gyms. For the typical house use objective the three ft luggage obtainable as much as 100 kilos will more than suffice. Until you’re a kickboxer who will need to follow mixtures with low kicks, which requires a larger hanging area, thus, a bigger bag.

An alternative choice is an aqua punching bag. They’re nice for in case you’re involved about your wrists and joints as well as for the more skilled bag employee who doesn’t need to maintain back. Since these luggage are water crammed they take up a part of the pressure you’re throwing at them. Thus they enhance punching energy.

Connect your bag both by screwing a hook or L-shaped bracket in a robust door body or wall stud or get an non-compulsory stand. For those who can cling it from the ceiling although, as you’ll be making probably the most efficient use of  your area. A stand or wall mount will limit your mobility. Take into accounts that the centrifugal pressure, whilst a newbie, you may be exercising calls for a really sturdy set up.

Why boxing and bag work is gaining reputation

Humanity is steadily shifting back to primal values. Some of us follow yoga, others eat paleo or primal, we more and more meditate, we’re more open to traditional drugs and historic knowledge typically, and as such increasingly more people embrace boxing. As soon as, the noble sport of kings, now a enjoyable workout with a plethora of benefits.

punching bag cruncheswonderful for different varieties of physical actions too

Pretty convincing advantages huh?

So, what are you waiting for?

Go knock your self out, get your finally rewarding workout.

Pictures: Pinterest, Previous Faculty Boxing, Youtube, Insane Punching Bag Crunches