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The heavy bag is probably one of the most ubiquitous features of any training gym that trains martial arts or boxing. Though a simple tool that has been used for decades, it provides an immense amount of utility towards improving aerobic performance, striking skills, and overall body coordination. This bag works so well because it demands a total use of all the body's systems at once rather than specific muscle groups being targeted. The resistance of the bag also builds overall strength and in all the small muscles of the arms and legs as well as the back and shoulders.
These bags are made from a variety of materials, though the basics are the same. A tough leather or vinyl wrapping covers a sturdy enclosure of sand, beans, or other firm yet yielding material. They are about three to four feet in length and usually hang from the ceiling by a strong chain. In this way, the bags will respond to a person's attack without hurting the hands or the legs. The swinging ability will also provide some give to prevent injuries, it also gives a tremendous boost of motivation for users as they try to increase the amount of swinging with every hit.
Though this is the classic set up of these bags, many other products have come out that provide a similar function, but are adapted to different environments and training programs. Many locations can't support a bag hanging from the ceiling so they instead are grounded with a base of cement or water on a stand. These products often use cotton or foam padding instead of sand or beans. Target bags have special sensors that light up when specific areas of the bag are struck. This is meant to increase the accuracy of the fighter and provide motivation for training.
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