1, enhance the hardness of limbs: punching sandbags often can exercise muscle tissue and produce adaptability when subjected to certain reaction force. After hitting the target, the muscles will feel the resistance of the sandbag, and then react to the limbs and feel pain. Constantly hitting the sandbag will strengthen the hardness and strength of the limbs, and make the strength penetrate more thoroughly after the limbs touch the target.

2. Shaping a more perfect figure: In the process of repeatedly punching sandbags, the abdomen, waist and buttocks of the human body keep moving, which can fully burn the excess fat in the body, strengthen the muscles, shape the muscle lines of all parts of the body and make it more perfect. When girls play sandbags for fitness, they should do relaxation exercises after training if they don't want to be too muscular.

3, relieve fatigue: people who work in front of the computer for a long time often feel shoulder and neck pain. Playing sandbags can exercise the muscles in this part and relieve fatigue. People who work at their desks for a long time can practice for half an hour every day to prevent cervical spondylosis.

Extended data:

Precautions:

1, prepare for activities, especially arm punching. It is best to play volleyball and basketball for a while before playing sandbags, so as to dredge qi and blood and exercise bones and muscles.

2. When punching sandbags, we should follow the principle of step by step, with the strike strength from light to heavy, from slow to fast, and the technique from single technique to combined technique.

3. When boxing, when the fist touches the sandbag, the wrist joint should be tense, the fist should be clenched and the fist face should be flat. Shoulders, elbows and wrists are fully relaxed when hitting sandbags with throwing hands and pumping hands. Before practice, your fingers and knuckles should be active and hot, and then you can hit them. You can also gently drop the sandbag and hit it hard after your fingers get hot.

4. Fist-clenching posture, except that the fist face should be flat, it should be slightly pulled to integrate the fist and forearm, so that even if the fist is not fully clenched, it will not be bruised. In addition, the contact point is the fist peak, and then the fist surface. When touching the sandbag, don't change the angle of the fist and forearm in order to make the fist face completely touch the sandbag. If the training intensity is high, it is recommended to use sandbag gloves.

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