How to Improve Your Punching Bag Workout?

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Benefits of a Heavy Bag Workout
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Improves Boxing Technique

• Boxing isnt just about punching a bag, it is
  about doing every move with precision and proper
  form. A punching bag workout lets you experience
  the impacts force when you punch. So, punching
  the bag while perfecting your form will improve
  your overall performance, punching technique, and
  body movement.

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Builds Endurance

• The challenge of giving it your all pushes you
  beyond your comfort zone, which builds endurance
  over time. The more you get out of your comfort
  zone, the more your endurance increases. That
  endurance will be noticeable, both, when you
  practice other types of fitness activities or do
  a punching bag workout. 

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Relieves Stress

• Punching a heavy bag relieves stress, reduces
  anger, and enhances your mood. Physically, it
  stimulates the production of neurohormones,
  including norepinephrine, which improves mood and
  heightens cognitive function. And mentally, it
  acts as a symbolic release of stress when you
  look at the bag as a representation of your
  problems.

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Improves Strength

• Punching bag workouts focus on building as many
  muscles as possible. The arm, chest, shoulder,
  back, legs, core, and chest muscles are all
  engaged during a punch bag workout which over
  time increases your power and upper body strength
  because you punch with the greatest force
  possible.

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Improves Balance, Stability, and Coordination

• A heavy bag workout requires you to move around
  the bag and incorporate your footwork. Circling
  and punching the bag improves coordination and
  balance. And staying on toes and switching the
  weight from one foot to the other builds
  stability and balance.

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Punching Combos

• Here are some different moves that you can
  combine during a standard punching session.
  Choose whatever technique suits your discipline
  the best 
• Cross
• A cross is thrown with a stronger hand, and it
  should be used when youre sure that it will
  land. The cross usually eats more energy because
  it requires, the use of, legs and the body to
  throw it effectively.

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• Hook
• A hook is thrown with the same hand a jab is
  thrown with. It aims to come around the
  opponents guard and strike him on the temple or
  jaw. Keep your arm a little bent when throwing a
  hook, so you will have to adjust your range
  accordingly.

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• Jab
• Throw more jabs than other punches. A jab is
  generally the first punch thrown in any punching
  combination. Its thrown with the weaker hand and
  is utilised to keep a distance. A jab is also
  used to open the opponents guard.

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• Front Kick
• The front kick is mainly used in MMA and
  Kickboxing. It is thrown with the stronger foot
  while aiming for the solar plexus. It is an
  effective kick which can stun your opponent and
  stop him/her in an attack.

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• Uppercut
• An uppercut is used when you are fighting up
  close, also called in the pocket. An uppercut
  comes under the opponents guard, which means
  that they often dont see it coming.

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How to Improve Your Punching Bag Workout?

• Only make contact with the punching bag. Try your
  best not to move it. The goal should be to strike
  fast and then defend.
• Always keep your knees bent because staying low
  will make your centre of gravity strong and let
  you garner more power in your punches by rotating
  via your waist.

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• You must protect your face. If you arent
  throwing a punch, keep your fists up by your
  face.
• It is important to keep moving. Try to move
  around the heavy bag and incorporate head
  movement to keep your heart rate up, and you
  ready for your opponent.
• Go for short combos at high intensity with rests
  in between. These are better than trying to put
  together long combos.