Can sandbagging build muscle

Hitting the sandbag, compared to other fitness exercises such as running and weightlifting, a little more fun, so many men often hit the sandbag exercise. Men exercise in addition to strong, usually also want to build a healthy muscle, then hit the sandbag can not train muscle?

Can sandbagging build muscle?

Sandbagging can effectively train the boxer's reaction speed, the harmony of the action, not only to exercise the speed of the punch, but also to enhance the power of the punch. Regular practice is able to strengthen the muscles and enhance the muscle hardness. If you want to train the muscle effect is better, you can arms, legs tied sandbags to increase the weight, thereby enhancing the exercise effect. But if you want to back muscles, deltoids, abs, pectoral muscles look more fit, you also need to practice some other fitness movements, just by hitting the sandbag effect is not obvious.

The method of playing sandbags to train muscles

Fixed hitting method

You can have someone hold the sandbag, the practitioner accurately hit. This is the primary stage, so that the practitioner can experience the force of the fist and foot, kicking and hitting the essentials. Stand on the step up to hit the sandbag position on the step hit, so as to experience the distance, the whole body as a whole force, penetrating force, whip force, shock force, etc..

Hitting live sandbags

Live sandbags than fixed difficult to hit, sandbags in the shaking, you may hit a moment, a moment hit empty, a very powerful punch but can not send power. Therefore, you should experience the cooperation between boxing and footwork: chase hit, step back to hit, meet hit, continuous hit, forehand point hit, etc., hit rich and varied, only to understand the beauty of hitting. Similarly, in kicking, should be in motion kicking, not every time is a heavy strike.

Clicking and combination striking

Repeated single hit, can firmly grasp the power of a punch and a kick, this is the primary stage of playing sandbags should be paid attention to. To carry out a combination of strikes, you can first hit one or two straight hands, and gradually transition to multiple strikes, in the strikes, to have a light and slow changes. In particular, the hands and feet hitting density, should not form hands are hands, feet are feet. Chain of strikes, hand and foot out, foot and hand out, close and coherent, such as the flow of water in a single breath.

What to pay attention to when punching sandbags to train muscles

When punching, the muscles should be relaxed and have a certain degree of elasticity. Never tense the muscles too tight, so that one is easy to fatigue, the second is that it will affect the speed of the punch. Power should be used at the end of the punch. This means that when the fist hits the sandbag, the arm should be fully exerted, and only then can the force be fully exhausted. The punch should hit the bag with the face of the fist, not the knuckles, in order to ensure a solid punch without injury. Many fighters have made this mistake - the knuckles hit the bag, so that not only the power is greatly reduced, the fingers also play the role of a buffer