Does punching boxing bag build muscle? Using the punching bag to build power, technique and boost muscular growth is a very common attraction for people who may not even want to engage in other aspects of boxing training. The punching bag is a dynamic part of your gear, as it can help you address multiple training aspects without needing any more additions. You could train better on certain aspects with specialized equipment, such as using a speed bag to improve your punching speed, but the versatile punching bag works for other uses as well. What other benefits can you gain from the punching bag? Is it a family friendly piece of gear? What punching bag is suited for your needs? We look deeper into the boxing bag in this article.
How to build your strength and muscle through boxing training
Are you considering boxing? The combat sport is one of the best in the world for strength training and muscle buildup. The intensity of boxing is impressive, with fighters in top condition. If you are looking to get in the ring, here are a few tips that could help you actually benefit from your training.
Watch your weight and calorie intake
With training, your body will burn more calories. You may often find that you have to replace the leakage, usually by about 300-500 calories. If you do not watch your diet, you might end up snacking on junk food, and could limit the nutrition that is necessary to helping you build your muscles. You could keep track of your intake through a physical journal or a calorie counter mobile application.
Fit your training to your needs
What are your training goals in regards to boxing? Which muscles are you looking to build? With every aspect of boxing training offering value for different needs, it can be tough to find the right training that will help you grow your muscles.
Group your muscles and develop training accordingly
Do you know what muscles to work on? While boxing will help build muscle, it will only affect specific parts of your body. Boxing involves core strength, as well as leg, chest, shoulder and arm power. While each type of training will suit different muscles, you should focus on developing them in a synchronized way.
Avoid overexertion
You should always be ready to stop if you are fatigued, even when you may not have met your target. We laud great effort and pushing beyond your boundaries for growth, but overly exerting yourself could push you into the red zone and increase your risk of injury. If you feel fatigued when training, you may be better off waiting until you revitalize your body or incorporating more time on your daily plan to get your exercise done.
Top tips for boxing bag workouts to build your muscles
Boxing is generally intensive in its application, but not every exercise will offer the same type of benefit. Some options, such as the boxing bag, even allow you to tone up different aspects of your body and game. When it comes to punching boxing bag to build muscle, here are a few top tips to help you focus on musculoskeletal development.
- A knock out drill, divided into different parts, can help you engage all the right muscles in your body. If you take up a four phase regime featuring a warm up and light bag work, followed by intensive exertion simulating in ring application could be a great way to push your body.
- Combined with power punching, such drills will help boost your technique and could be critical for muscle growth.
- Fast hitting combinations, featuring a large number of drills will tax certain muscles in your body heavily, which could be crucial in helping them grow.
- Simple combinations will help you grow into your routine, and can be one way to exercise when your body needs to recuperate from other intensive efforts featured
- You need a punching bag, boxing gloves and hand wraps to get going. It is important that you have the right gear at all time to avoid increasing your risk of injury, which may affect the consistency of your training.
The top strength exercises for well-balanced muscles
If you are looking to build your muscle by punching boxing bag, you will also need to incorporate other aspects of training for rounded growth. Here are the top exercises that you can combine with your punching bag workout to help build and condition your muscles.
- Jump rope – The classic boxing training helps boost agility, coordination, endurance, core strength and footwork.
- Jumping jacks – Work well for a warm up.
- Sit-ups – When carried out well, the tough sit ups will help you build core strength. They can be done anywhere and may include many variations.
- Squats – For lower body strength, squats offer great value. They will help build core strength, and can help you stay on your feet longer too.
- Pushups – The popular training exercise works well to build strength in the shoulder, chest and arms.
- Shoulder presses- For strong arms, shoulder pressed could be ideal. The exercise builds endurance and strength in the shoulder muscles.
- Shadow boxing – You can apply yourself in a high intensity boxing training effort without any opponents through shadow boxing. Remember to keep your punches and movement consistent to build your endurance, mobility and stamina.
- Pull-ups and knees-to-elbows – A pull up bar could offer two intensive strength exercises for boxing training. You can pull up your chin to the bar, or knees to your elbow as you exercise for strength, endurance and well developed upper body muscles.
Final word
Boxing training, in general, is very intensive in its application and will offer a variety of benefits to your body. Some types of training will be better suited to specific skills and benefit, which is why boxers diversify their routines. If you are looking to improve your mobility, hit harder, boost your cardiovascular endurance, develop your core strength and sharpen your speed, there are a range of training efforts that could be well suited for you. But does punching boxing bag build muscle? With the right technique and intensity levels, you could build your muscle by punching the bag. You will burn a lot of energy though, and should adjust your diet to make up for the increased metabolism in order to boost muscular development.
Arlo Mcmurran
Arlo Mcmurran, a previous boxing trainer reviews sports gear; he has worked with various sporting companies and carries out intensive product analysis. Having trained with and used various boxing equipment Arlo is able to recommend quality training gear for your boxing needs. Many companies nowadays manufacture boxing gear that cannot stand serious training. He, therefore, samples the best boxing gear from different countries that engage in the sport and can thus distinguish original from imitation. Arlo runs a sports shop that sells genuine sporting gear, but since many industries focus on maximizing profits, instead of quality, Arlo decided to dedicate his life to ensuring that beginners and professional boxers can access quality gear.
