Which muscles are trained when hitting a sandbag?

Many men often hit sandbags when exercising. Hitting the sandbag not only strengthens the body, but also has the effect of strengthening the body. By hitting the sandbag, you can develop your punching power and speed. Combined with footwork exercises, you can enhance your body flexibility, because hitting the sandbag requires not only your hands, but also your feet, elbows and other parts. Men all hope to develop perfect muscles. So, which muscles can be trained by hitting sandbags?

1. Which muscles are trained when hitting the sandbag?

The parts of the body that have been learned to exercise are: fingers, fists, wrists, forearms, arms, shoulders, back, waist, buttocks, thighs, and calves. In other words, those who know how to fight have trained their whole body. Hitting a sandbag can effectively train a boxer's reaction speed and the coordination of his movements. It can not only train his punching speed, but also enhance his punching power. Regular practice can strengthen muscles and increase muscle hardness. If you want to train your muscles better, you can tie sandbags to your arms and legs to increase the weight and enhance the effect of the exercise.

2. How to train your muscles by hitting a sandbag

1. Fixed style

Someone can hold the sandbag while the practitioner hits it accurately. This is the elementary stage, which allows practitioners to experience the essentials of punching and kicking. Stand in the position where you are ready to step forward and hit the sandbag, so as to feel the distance, use the force of the whole body, and develop penetrating force, whipping force, and concussive force.

2. Hit the sandbag

A live sandbag is harder to hit than a fixed one. The sandbag is shaking, so you may hit it one moment and miss the next, and a very powerful punch may not deliver its power. Therefore, one should experience the coordination of boxing and footwork: chasing and striking, retreating and striking, meeting the attack, continuous striking, striking with the front hand, etc., so that the striking can be rich and varied, and then one can understand the magic of striking. Likewise, when kicking, you should kick while moving, not necessarily with a hard strike every time.

3. Single and combination attacks

By performing repeated single strikes, you can firmly grasp the power of each punch and kick, which is what you should pay attention to in the early stages of hitting the sandbag. When performing a combination strike, you can start with one or two straight punches, and gradually transition to multiple strikes. When striking, there should be changes in the intensity of the strikes. In particular, the density of hand and foot combos should not be such that hands are hands and feet are feet. The strikes were continuous, with the hands retracting and the feet moving out, the feet retracting and the hands moving out, all in a tight and connected manner, like flowing clouds and running water.

3. What should you pay attention to when using sandbags to train your muscles?

When punching, your muscles should be relaxed and have a certain degree of elasticity. Never tense your muscles too much, as this will make you fatigued and affect your punching speed. The power should be applied at the end of the fist. This means that when your fist hits the sandbag, your arm must be fully extended so that you can exert full force. When punching, you should hit the bag with the palm of your fist, not your knuckles. This will ensure that the punch is solid without getting injured. Many boxers make the mistake of hitting the bag with their knuckles, which not only reduces the power, but also makes the fingers act as buffers.