![]() ![]() Of course, any exercise that requires this type of total-body engagement can help you torch calories and strengthen your major muscle groups. You have to engage your entire body, including your core, shoulders, and hips, to effectively control your movements as you hit the bag. The initial (and somewhat unexpected) impact can be a bit jarring, and it won't take long to realize you can't get away with throwing soft punches. So every time you lay into the bag, your fist, foot, or knee is met with significant resistance. Most heavy punching bags weigh between 50 and 150 pounds. Throwing a few quick jabs at a punching bag may not seem too hard, but if you've never used a heavy bag during a boxing workout, you're in for a challenge.
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