Exercising with a boxing sandbag adds flexibility to your body, even though you are not pursuing professional boxing. Boxing sandbag is a bedside pillow device for boxing people.
For professional boxers like Manny Pacquiao or Amir Khan, the time they spend practicing with sandbags is up to hours a day. But sandbag punching isn’t just for a particular group of people.
Punching a sandbag does not mean just swinging your hand towards the bag. Delivering a true punch requires harmony between the parts of the body. First, left foot forward, right foot behind a shoulder width from left foot. From this position, the fists clench, push the hand forward, and rotate the hips in the direction of the hand.
In other words, body rotation is the deciding factor for the force to punch the sandbag. The upper posture allows the body to rotate easily and thus makes your punching exercises as effective as possible.
The arms and shoulders are the two muscles that benefit the most from sandbag punching. Straight punches like jab or cross depend on the rotation of the shoulder. Meanwhile, the horizontal hook and reverse hook depend on the torque of the fore and hind arm muscles.
Of course, the central muscle group is indispensable. When you want to hit heavy punches, force is generated from the chest muscles and the abdominal muscles.
When you return to the starting position, the back muscles will help keep your balance. The central muscle that is most active in punching exercises is the hip muscles, as punching exercises require you to constantly rotate your hips.
In addition to punching and punching, sandbag exercises also require rhythmic movement to dodge or approach an opponent. That means the leg muscles are also involved in the exercise. Legs are as important as other parts of the body, because it is the foundation for the rotation of the body. A pair of boxing legs is a pair of legs that are agile and supple.
After all, sandbag punching is a cardio exercise. Being a cardio, the heart and lungs will become healthier. It will take a long time for you to see external changes, but the internal changes are noticeable.
Spend five days a week, 30 minutes a day. After a week, you can probably take the stairs from the ground floor to the fifth floor without panting like a buffalo.