Recently we received a letter in the mail from Ms. Maral Papazian. She is a marketing manager in Nazo Boxing company (USA).
Nazo Boxing was founded in 1997 by Nazo (Nazaret) Ayranjyan who was born on October 20, 1952 In Vanadzor , Armenia. Nazo was a Boxing Coach since 1979, had many Armenian National Champions and Soviet Union Champions, Nazo became a Boxing judge referee in 1989 and was one of the top ten referees for over 10 years. In 1997 Nazo started making mini boxing gloves as his own business card, gifts for his friends, co-workers, and NAZO BOXING started out as a mini boxing gloves manufacturer in Armenia in 1997. After moving to the United States Los Angeles, Nazo continued his company and now is making souvenir boxing gloves for all world-famous boxers.
Over the subsequent years, Nazo worked with his son Hovo Ayranjyan and in 2005 transformed his company into a retail and wholesale manufacturing company that carried a full line of Combat Sports Equipment.
Below we present to our followers a paper Ms. Papazian.
The heavy bag, also known as a punching bag, is one of the most popular tools for boxing. This sturdy bag serves many purposes in training, from enhancing the fighter’s punching power to strengthening his physical strength and cardio.
Whether you’re just using boxing to become fitter or looking to start a career in this sport, the punching bag is your best friend.
However, it takes practice, dedication, and determination to reap the benefits of punching bags.
Here are five things you need to know about working the heavy bag:
It enhances your power and technique.
The primary use of heavy bags in boxing is to increase the fighter’s punching power and technique.
When training, don’t just push the bag. Hit (punch) it using the force coming from your body, particularly your core, hips, and torso.
You’ll know if you’re throwing punches correctly if you hear a snapping “smack” sound when you punch it, not a dull “thud”.
Additionally, working on the bag helps you develop techniques critical to winning in a fight, such as knowing which body parts to target in your opponent.
It’s also a great way to improve your footwork, body movement, balance, breathing, and overall performance.
Working on the bag makes you stronger.
Each time you work on the bag, you are making your body stronger.
Heavy bag workouts help you build muscles, which are critical to strengthening your body and enhancing your power.
These workouts engage all parts of your body, from your arms and shoulders to your chest, core, bag, legs, and core.
Needless to say, heavy bag training is one of the most effective workouts.
It helps prepare you for boxing, mentally.
Boxing is a tough sport. While you have to be physically powerful, you have to be mentally strong too.
Heavy bag training sessions are intense. Many times, you will find yourself pushing yourself to the limits. Mind over matter, they say. It’s the only way to survive the workouts and prepare you for the greater challenge inside the ring.
The more you push yourself, the more you will endure.
Another fascinating way punching bags boost your physical strength is by lowering your stress levels. Have you ever tried punching the bag when you are mad at something, frustrated, or stressed?
Works all the time, yes?
Research has shown that physical exercise improves mental health by stimulating the production of neurotransmitters responsible for generating positive emotions.
Treat the heavy bag as your “opponent”.
When working on the bag, treat it as if you are dealing with a real person. After all, defeating your opponent is your goal.
When throwing punches, it’s important to train yourself not to stare closely at your target body parts. Train yourself not to look down when throwing punches on the body. This makes it easier for your opponent to defend himself and counter.
The heavy bag offers a way for you to sharpen your timing and develop a rhythm – skills crucial to winning in a fight. With each punch the bag receives, it will sway back and forth, or side to side. Many fighters use this to visualize the movement of their opponent.
Heavy bag training requires preparation.
Because of its intense nature, bag training requires preparation. You also have to observe proper measures to avoid injuries and accidents when working on the bag.
- Do your warm-up first.
Spend 2-5 minutes getting your muscles ready for the training. Warm-up exercises include stretching, light punching while circling the bag, and some running/jogging. If you’re just starting, ask your coach for a warm-up routine you can do before each workout.
- Wrap your hands.
Your hands are your most important asset in boxing. Make sure they are properly geared with hand wraps and boxing gloves to avoid injuries that can have a life-long impact on your punching power.
- Breathe properly.
Just like with any form of exercise, proper breathing is imperative. You need to breathe to boost blood flow to your muscles, which is critical to your overall performance.
- Perform different workouts.
Your coach will provide you different workout routines to practice. Make sure you are training with proper techniques. Ask for a well-rounded training program that includes high-intensity interval training (HIIT).
Speed and power are things you can improve over time, but techniques involve constant practice and training.
The heavy bag is one of the most important tools for boxing. When used correctly, it can significantly improve your punching power, balance, coordination, and movement. It will also make you stronger, physically and mentally.
Make sure you warm up before each training session, and that you follow a comprehensive program that will work your entire body. Challenge yourself and push yourself to the limits. It can be tough. But know that at the end of the day, you’ll become a much better boxer.
Author Ms. Maral Papazian