While you can never be a Manny “Pacman” Pacquiao, you can still derive many fitness benefits from the sport that have made this boxer such a phenomenal success not only in his country but also around the world. Boxing is a great exercise because it’s not just about hitting. In fact, for a boxer to hit a knockout, he first has to develop core strength. Boxing also involves a lot of footwork, making it the perfect exercise for strengthening your lower body.
One of the basic equipment that you must have if you want to fight your way to health is, of course, every boxer’s favorite, a punching bag. Weighing in at up to 90 pounds, a sandbag can develop your power shots for upper body strength and cardiovascular conditioning. It is also a great exercise for those looking to lose weight. Depending on the intensity of your workout, an hour of consistent pounding can burn up to 300 to 400 calories. Putting all your stress on a punching bag is an effective and harmless way to channel frustration and anger.
To get the most out of your workout, your punch should emanate from your legs, travel to your core before effectively culminating in your punch for that power punch. In essence, one punch uses your entire body. Position yourself for the power punch by stepping into the bag as you are about to deliver the punch. Shift the weight to the other side of your body as your arm moves for the punch.
To develop more power in your jabs, make sure your shoulder is leading your fist toward the punching bag. Practice hitting the bag with left hooks and uppercuts. Do this vigorously for three minutes at a time without stopping. After the three minutes are up, rest for about a minute before doing it again. This will not only practice your power shots, but will also help you build stamina and endurance.
Incorporate footwork into your jabs. The more you move, the more fat you will burn. Strive for five minutes of non-stop moderate intensity boxing with just a couple of minutes of rest for each interval. Do this for twenty minutes and watch your fats burn off.
Aside from the physical benefits, boxing for fitness also builds confidence. While you may not dream of using your punches for any functional purpose except for physical fitness, just the knowledge that you can hit is enough to boost your self-confidence. It is also a workout that has psychological benefits. It is not healthy to vent your discomfort to someone or something. Not only is that counterproductive, it ruins things and relationships in the process. It also hurts people. Piercing a sandbag is definitely the best alternative. You won’t get into fights and the footwork and jabs will stimulate the release of endorphins, giving you a better view of things after your session.
If you are a beginner in the sport, visit your nearest gym to have an instructor teach you the basics of proper posture and technique. When you have them well controlled, you can work your way to health. Using a punching bag, that is.