Can men build muscle by punching a sandbag?

Many men do physical exercise to build muscles, but many people have been exercising for a long time and still have no muscles. This is mainly because their training methods are wrong. In this case, they should change their training methods. So can hitting sandbags help build muscles? According to some practical experience, hitting sandbags can help build muscles. Let’s take a look at the specific reasons.

Correct striking can enable you to control the distance well. Practicing hitting the sandbag can also train your strength. Don't hit the sandbag too much every day. If it is a hobby, do not hit it for more than 30 minutes a day. Hitting the sandbag is about both hard hitting and speed. Don't hit too many times, as this will injure the shoulder joint. Don't practice speed for too long, 20 seconds per set. The more times you complete at your fastest speed, the better.

Features

Hitting the sandbag is an essential training method for practicing actual combat. Practicing sandbag hitting can fully test your attack power. You can use all your techniques to bombard the sandbag without damaging it. Therefore, sandbag hitting is included in both Chinese and foreign martial arts. Punching a sandbag seems like a simple thing to do. Just fill a bag with sand, hang it up and hit it. There are many martial artists who have hit sandbags for many years but cannot improve their skills because they do not know the key points of hitting sandbags. Upon analysis, the following common drawbacks can be seen.

① There is no actual combat awareness when hitting. Since the sandbag has no hands or feet and cannot fight back, practitioners tend to relax and punch hard. They can be seen to be very powerful and punching like rain during practice, but once they get into actual combat, their hands and feet become stiff and their minds become tense, and they are unable to make full use of the skills they have practiced. This is why the sandbag is not imagined as a person during the exercise. There was no combination of attack, defense, and footwork, and no striking with a sense of actual combat.

② The steps are stiff and the distance is inappropriate. Some people fill sandbags with hard sand or stones, get into a horse stance, and hit their opponents hard. They keep gritting their teeth and fighting until their fists are bruised and battered, thinking that only by enduring hardship can they develop an "iron fist." In fact, this is meaningless suffering and is harmful to one's body. If the punch above and the footwork below are not coordinated consistently, they cannot produce much power. When have you ever seen a world boxing champion doing horse stance and hitting a sandbag? Humans are living things, and even if they are very powerful in hitting fixed objects, that may not necessarily be useful in actual combat with lightning-fast movements. In Enter the Dragon, a karate master demonstrated his hard skills by breaking a wooden board to Bruce Lee as a demonstration. Bruce Lee smiled faintly and said, "People can fight back." In actual combat, Bruce Lee successfully defeated his opponent by relying on the refinement of his overall fighting skills. If you hit the sandbag in a fixed, rigid training method, pursuing so-called hard skills, it will be easy to be knocked down in actual combat by an opponent who has no hard skills but can exert explosive power smoothly during movement.

③ Abuse of physical strength and lack of rhythm. The rhythm of hitting the sandbag should be changed within 3 minutes. Most people just hit it hard, and in less than 30 seconds, they are tired and out of breath, but they think it is due to lack of endurance. If you don't know how to breathe, attack without purpose, and don't know how to change, you will greatly consume your physical strength, but the effect will be poor. There are some other issues that are not listed one by one. The main points of hitting the sandbag are introduced in detail below. If the practitioner learns and understands them thoroughly, he will eliminate the state of brute and chaotic hitting.

Can punching a sandbag build muscle? The above is a detailed answer to this question. If you want to build muscle, it is a relatively long and difficult process. Don't rush it, as this will only lead to things developing in a bad direction. Of course, if you feel that this method is not suitable for you, then you can also change to other methods to build muscle.