Kickboxing is a professional combat sport that is played by millions of people in the world. Heavy bag workouts are a big part of kickboxing. It is safe to say that heavy bags are essentially the backbone of kickboxing. Out of all the exercises, heavy bag workouts are the most beneficial for kickboxers.
However, kickboxing is not just specific for professional boxers or athletes, but it is an excellent routine for you and me. Basically, for anyone who wants to build strength and endurance in their body, kickboxing is the right choice for them. As mentioned earlier, kickboxing is incomplete without heavy bag exercises and training. Anyone who wants to learn how to kickbox will have to do extensive heavy bag training.
When you put yourself in front of a heavy bag or a live opponent, you strengthen your muscle groups and increase your upper and lower body strength and attacking capabilities. Heavy bags generally range in weight from 50 to 150 pounds. If executed correctly, heavy-bag exercises will help you reduce the extra weight without causing harm to your body.
You must employ your arms and shoulders, lower body, and core to successfully adjust your motions to strike the bag. If you strike a punching bag, your hands, legs, and knees are engaged, and your torso is put under incredible strain. Your whole body completely, especially your core area, shoulders, and pelvis, is engaged. You use your hands, shoulders, chest, waist area, and legs as well.
Heavy-bag exercises are incredibly strenuous, burn calories, and can also help you protect yourself effectively if God forbid you are ever attacked.
How to Be Prepared for Heavy Bag Kickboxing Workout?
Always Remember to Warm Up
Warming up is essential before beginning any fitness regime. Begin with a short round of mild punching around the bag. This will prepare your muscles for the blows and help you fine-tune your technique. Warming up also ensures that you are not hurting your body because when you start a heavy workout before allowing your body to free itself, you may get injuries and pain.
Warming up is vital to keep yourself away from unnecessary injuries and pains. Kickboxing with a heavy bag is a challenging exercise, and you should not let your body go through the strain if it's not prepared. So, remember always to warm up.
Prepare Your Hands
While correctly wrapping and gloving your wrists is crucial anytime you practice your boxing abilities, it is crucial to undertake a heavy bag exercise. Spend enough time when you begin training to wrap your hands properly with covers and tighten your boxing gloves. While you are wrapping your hands, think about what boxing abilities you want to enhance during your workout for a focused approach.
Prepare Your Legs
Wrapping and preparing your legs are as important as wrapping your wrists and hands. You might ask why it is essential. It is important to prepare your legs because you'll constantly be kicking the heavy bag. As the heavy bag comes in contact with your legs, there is a chance that it might hurt them. You are using quite a lot of force, and you don't want marks on your legs. Wrapping them will minimize direct contact and prevent scars from forming on your skin.
Perfect Your Technique to Prevent Injuries
Although several heavy bag exercises emphasize speed and strength, your technique should always come first. Speed and strength will grow with time and practice, but technique accuracy must be the primary focus from the start. If the technique is not polished and accurate, your balance will be all over the place, and the risk of injuring yourself will increase drastically.
Focus on Your Breathing
Breathing correctly makes you feel relaxed, stimulates and utilizes all of your body muscles, and allows you to get the best possible results from the workout. If you are keeping your breathing in check, you might not feel out of breath, and this will help you practice for extended periods of time and accomplish more rounds.
It's easy to become so preoccupied with your training that you can overlook the importance of taking deep breaths. Therefore, proper breathing must be practised at all times during your workout. Inhaling during the relaxing phase and exhaling during movements will allow oxygen to reach the engaged muscles.
Try Interval Training
Interval training in kickboxing with a punching bag is an excellent calorie-burning exercise that will increase your metabolic rate. It's entertaining, and it's also a terrific way to relax since you can vent your anger on the heavy bag. Kickboxing, Muay Thai, MMA, and martial arts fans will love interval exercise that incorporates alternating between kicks and punches.
It takes a lot of effort to strike the heavy boxing bag. Begin by adding it with other workout regimes, such as interval training. Interval training can provide a robust cross-functional exercise. Create a cycle that includes some sets of heavy bag exercises such as practising your jab, combinations, and footwork techniques, and so on interspersed with periods of skipping rope, weight training, and opponent combat.
What are some benefits of a heavy bag kickboxing workout?
Following are the benefits of a heavy bag kickboxing workout routine and will prove to be a long-term advantage:
- Aerobic capacity, core strength, balance and concentration, strength, endurance, and stamina are all improved by heavy-bag training.
- Increases upper-body strength and improves inner body strength.
- Helps improve your boxing skills.
- Improves your self-defence abilities.
- Dramatically reduces the stress and anxiety among participants.
- Enhance your self-esteem, confidence, attitude, and tone your body.
- Aid in weight reduction and muscle toning.
While the beneficial aspect of the heavy bag is the opportunity to practice and perfect your kicking and boxing techniques, it also has several other advantages that people often overlook as they think kickboxing with a heavy bag is only for professionals. Heavy bags are unique workouts because they enhance accuracy, strength and skill, flexibility and motor coordination, and help manage stress. For all these arguments, heavy bag workouts are beneficial to professionals and everyone wishing to enhance their physical health.