If you’re reading this, you’re probably stressed. That’s according to research. Studies show that more than 40% of adults globally are stressed. Stress is one of the leading causes of illnesses and mental degradation.
Perhaps you’ve met with doctors and tried alternative medicine or various therapies, but the stress just won’t go away. Fortunately, there’s one you haven’t tried yet that might help. It’s punching dummies, literally.
Punching dummies for sport or fitness can do wonders for your mental health. It can help you develop positive habits and help your body produce positive sensations to help you achieve wellness.
Only follow these simple steps to use a punching dummy for stress relief. You’ll soon see it doesn’t take a boxing expert to achieve it. This guide is all you need to punch stress out of your system and get deserved wellness.
1. Remove Distractions
The first step to punching your way to wellness is removing distractions. News and social media content consumption remains a major source of anxiety and distraction for people. Not only does it steal your focus, but it can also add to your stress, which you’re trying to avoid.
Quit or pause social media while it’s time to grind. You may switch your phone settings to “Do Not Disturb” mode to avoid calls or messages while in fight mode. Doing this means you’re creating a foundation to achieve your goal.
2. Label the Dummy
The advantage of a punching dummy over a punching bag is the design. Being in human form, the dummy helps you to be creative with how you use it.
While boxing, you want to channel all the negative energy, thoughts, and beliefs within your workout. Try buying a plain shirt and a face or ski mask for the dummy. Boldly inscribe the negative feelings, including your mental health struggles on the clothing items. That way, you can see all you want to get out of your system on the dummy.
This fuels your motivation to work out and focus on specific target areas for your workout routine.
3. Kit Yourself up
It’s advisable to dress appropriately for your boxing workout. Lacing your shoes and wearing proper boxing gloves can help you maintain focus. It sets the mood for the rest of the training day.
Wearing a boxing kit transcends setting the right mood; it ensures your safety. Boxing kits protect athletes from inflicting serious damage on themselves or their opponents. It also helps to prevent injuries in training.
4. Target Specific Areas
Now that you’ve labeled the dummy, it gets easier. You don’t just want to punch until you get tired, you also want to acquire skills while you relieve stress. Thus, target specific parts to punch.
The labeled spots will become the areas you hit for each session or workout day. It helps you to work on core boxing techniques on separate days. It can also help you organize your routines.
For instance, if you write “stress” around the rib cage area of the dummy, it sets you up for a liver hook training session. If “anxiety” is the word on the jawline, uppercuts might be the workout for the day.
5. Expend Energy
This is the part where you unleash all your negative emotions on the dummy. Give the punching dummy a beatdown without shame or remorse.
Punch the dummy with as much power as your body can generate. Expending your energy helps in various ways, including developing or toning muscles.
Expending energy this way also helps the body lower stress hormone levels or cortisols. It also encourages the release of endorphins which helps with relaxation and produces a good feeling.
Working out these muscles improves your sleep quality. Sleeping after workouts can help rebuild muscles and relax.
6. Connect with People with Similar Goals
Consider working out in a public setting when pursuing stress relief and wellness. Being in a public gym with other trainees can be inspiring. Soon you will find people with similar struggles or goals.
Knowing that other people go through similar issues at home or work can produce amazing results for your mental health. Connect with people on the training ground. Share workout routines, fitness hacks, and the latest developments in the boxing and wellness scene.
7. Stick to a Routine
For the best results, you must have a routine. Consider your work schedule and other commitments before setting the right routine. Having a routine that works best for you will take many trials and errors.
Once you figure out your preferred training periods and techniques, stick to them. A routine helps you develop mental fortitude such as discipline, punctuality, and concentration. These attributes are crucial in reaching mental wellness.
Final Thoughts
Stress hinders productivity and also stops you from reaching your full potential. Fortunately, you can now handle your daily business with ease and attain your fitness goals using a punching dummy.
Punching a dummy transcends hitting an inanimate object for sport. It is a competition with oneself and requires discipline to achieve this goal.
Make sure you keep track of your progress and set realistic goals. Reaching wellness and getting relief from stress can be a long journey. While you use a punching dummy for your exercise, note the improvements from each week. Write it in a journal and reward yourself after each milestone.
