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TRAINING WITH THE

HEAVY BAG FOR

GREAT CONDITIONING

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he heavy-bag is a traditional and vascular system to the max. By keeping your body
extremely effective way in which to build constantly in motion, moving your feet around
masses of stamina, fitness, shed excess the bag and throwing punches will also burn huge
Tbody fat, decrease stress, develop valuable amounts of calories. It is also self-regulating as far
self defence skills and build muscle strength and as intensity is concerned. T e fitter and stronger
conditioning. In short it was, and still is, one of you get, the harder and quicker you will be able
the most effective pieces of kit in any gym and to punch and the longer your workout will last,
in this article I will hopefully convince you of allowing continued increases in fitness.
its merits as well as providing you with a few As well as improving your aerobic fitness, you
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extremely beneficial programmes to follow no will also increase your power. As I mentioned
matter what your fitness goals. above, the main reason fighters use this piece of
For the uninitiated, the heavy-bag is a leather kit is to improve punching power. T is comes
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or vinyl punch bag, filled with various ‘stuff’, from building strength in arms, chest, shoulders
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from sand to water and weighs in at anything and back. However it is not only an upper body
from 25 to 50 kilograms. It is obviously known workout, as there is also a positive effect for your
for being used by professional and amateur boxers core muscles and legs by the very act of constantly
moving around and co-ordinating punches over a
EJGEM QWV O[ UKVG CV this really will deliver amazing benefits… but using the heavy-bag. T e improvement in terms
and fighters alike for building punching power,
sustained period.
strength and stamina. For a simple piece of kit,
I personally love the workout you get from
obviously in order to produce these results you
of back, shoulder and arm strength and power
have to use it properly!
is great. Although not the same as a pure weight
Firstly, and arguably most importantly,
training or body building workout it is a great
hitting a bag is a workout that requires minimal
way to improve the look of your physique by
equipment and therefore minimal cash to set
building muscle size and tone whilst stripping off
up. You’ll need a bag, a pair of gloves and –
depending on how hard and long you will be
I have devised here for you are ideal for those
using the bag – some hand wraps. Add a bit of
wanting to improve health and fitness whilst
space on a level floor free from any trip hazard that extra layer of fat covering them. T e routines
and you’re away! Incorporate it into your current building and preserving muscle gains.
program or use it as a standalone workout. As well as the physical benefits to you, there
T e health and conditioning benefits of are several other reasons and benefits to training
hitting the heavy-bag are virtually unparalleled. in this way. By using proper techniques when
Training at the right intensity will tax your cardio punching and striking the bag, it is an ideal way
of practicing self defence techniques. Although