Exercise Know How

Archery fitness and health

Stretching is important before and after shooting a bow. Stretching will prevent damage to muscles, tendons and joints and increase flexibility. Always remember not to hold your breath while one these exercises. As each exercise is performed your muscles will require more oxygen, respiration and heart rate will increase as well. The following exercises can be used before and after you participate in an activity archery:

Loosening of the arm and chest muscles: Cross your fingers, palms Out. Extend arms above head, keeping fingers crossed. Stretch upwards and hold for 10 seconds.

Loosening back muscles: Cross arms across chest and stand behind the shoulders. Slowly stretch hands towards middle of the back as much as you can. Hold the position for 10 seconds.

Chest relaxed, high shoulders, and muscles of the lower arm: Bend one arm over the head and back, bend other arm around and back up. Enter your fingertips and hold for 10 seconds. Then reverse the arms and hold for 10 seconds.

The relaxation of the shoulders and back muscles: the locking fingers together, extend arms and slowly turn as far as possible to the right and hold for 10 seconds. Then slowly turn to the left and hold for 10 seconds. To do this, move slowly, twisting sudden can injure joints spine.

Relaxation of neck and shoulder muscles more than: From a normal standing position with arms at the sides, raise up the neck to both shoulders as high as you can, then move shoulders forward, then backward. Do this exercise for 10 seconds.

Easing back and shoulder muscles: Use a length of rubber Banding (resistance group). Enter each end, raise arms to shoulder height and extend for keeping elbows outward direct and backwards by squeezing shoulder blades together. Hold for 10 seconds and repeat about 6 times.

Muscle atrophy shoulder: use new rubber banding. Enter each end, lift one arm above your head and level with the other arm shoulder. Pull down the arm and hold for 10 seconds and repeat 6 times. Then, switch arm positions and repeat the exercise.

Loosening chest and shoulder muscles: use the method of banding rubber grasp each end behind back. Hold arms at shoulder level, then pull the arms forward to stretch banding. Hold for 10 seconds, Repeat 6.

Muscle atrophy Shooting: Using the rubber strapping, tie in a loop and imitate the random lots of shooting. Hold for 10 seconds and repeat 6 times. Repeat with the opposite arm to balance the muscular movements.

When you use strength training, muscle groups used in archery where strength is required are:

Top back and shoulder muscles - to archery

Upper and Lower shoulder muscles - to control the arc

The muscles of the arm - extending the bow arm

Muscles of the fingers - hold the rope

Upper and lower muscles of the legs - to control the balance

Lower back and muscle size - to control a position of equilibrium

To exercise these muscles you must use specific exercises movements. A band of resistance, as used in stretching, is an excellent way to develop strength. You can always tie a resistance band to a closed door handle, standing near the door, grab the tape, with the other arm and tender on the body. Another great exercise to develop arm strength is again the tying band to a door closed. Stay standing back at the door, pull the tape at the end standing on the shoulder and out the extendable arm. Remember when doing other exercises to keep your back straight, taking in the stomach muscles and keep your knees slightly bent.

To strengthen leg muscles, you need only your own bodyweight. Standing with feet should-length apart, squat down in controlled movements. Make sure when you squat, your knees extend to your ankles, if they are, you should make your position a little closer. Another year of legs! is the half-squat. For this exercise, stand with feet together, keeping your knees slightly bent, push your pelvis toward the opposite wall, squat down put your weight into your heels.

For the muscles of the lower leg, stand with feet together, with a Slighty leg behind the other and hands on your hips. Always remember to keep the stomach muscles in tight for a straight back, and keep your knees slightly bent. Now, with one leg, lean back to back at the knee. Concentrate on squeezing the muscles of the legs as you bring the leg up and down, keep your tips pointed toward the wall Conversely, to touch briefly on the floor before putting the leg curling again. Do about 10 of them - two sets, then switch legs.

You should always stretch before an activity archery, and above all strengthening exercises, such as to avoid possible injury. If you do strengthening and stretching exercise regularly, you will increase your flexibility and muscle strength. For more examples exercises on specific movements, a simple Internet search will give you many different exercises. Remember that archery is a physical sport and be in good condition will help you to participate safely.

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About the Author

My name is Sally Rutten, I am an avid bowhunter, and outdoor enthusiast. My husband and I own and operate thebowbarn.com.

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