When you box against a heavy bag or a real person, you train your muscles and enhance your upper-body strength and bone-building power. Heavy punching bags typically weigh between 50 to 150 pounds. When heavy-bag workouts are done properly, they can help you lose weight without harming your health.
In order to effectively tailor your movements to hit the bag, you need to engage your upper body, lower body, and core. Whenever you hit a punching bag, you engage your fist, feet, and knees, and your body experiences tremendous resistance. Your entire body is activated, including your core, shoulders, and hips. You also engage your arms, shoulders, chest, back, waist, and legs.
When you do hooks and uppercuts, you use your arms and back. With straight punches, you strengthen your chest and shoulders. To increase your muscle mass, try to vary your workout routine to target different areas of your body.
Heavy-bag workouts are extremely intense, burn fat, and can help you be better able to defend yourself if someone tries to attack you. For women who find it difficult to lose weight after pregnancy, heavy-bag workouts are recommended along with a good post-pregnancy diet.