The key points of learning archery

It is necessary to strengthen the upper limbs and shoulders.

The six arts of the ancient gentleman: ritual, music, archery, charioteering, calligraphy and mathematics. The archery refers to archery. It was also the subject when Confucius founded a private school and taught "three thousand disciples". "A gentleman has nothing to fight for, so he must shoot!" Confucius was good at riding and shooting, tall and mighty, and had enough strength to shoot arrows.
There is a common problem for novice archers, that is, they can't draw the bow. That's because the upper limbs and shoulders are not strong enough. Bows and arrows can be used as hunting tools and military weapons. They must have a certain lethality. The strain energy stored in the bow is converted into the kinetic energy of the arrow. The greater the poundage of the bow, the stronger the lethality.
Nowadays, people generally lack exercise, especially girls, who have weak muscle strength and have difficulty in drawing the bow. Therefore, if you want to experience the fun of archery, you must first increase your muscle strength.
So, how to do strength training to let yourself draw the bow?
First, evaluate your ability. Archery halls or clubs will provide bows of various weights for guests to choose from, generally ranging from 16-20 pounds. Find the lightest bow and try to draw the bow.
After drawing the bow, there are generally three states of insufficient strength. State 1: Can't draw it at all.
If this is the case, please put down the bow first, pick up the dumbbells, and lift weights to build muscle.
You are too weak. If you force your body to exercise without muscle support, there will be a risk of injury. You need to strengthen your upper limb strength and the strength of the latissimus dorsi muscles.
You can achieve your goal through these movements. For example, for equipment weight-bearing exercises, choose the weight you can bear. Dumbbell lateral raises, prone back flyes, and chest expansion movements with pullers are good choices. The movements are simple and the strength increases quickly.
Of course, if there is no equipment available in the surrounding environment, there are some simple freehand movements to practice. Freehand lateral raises are timed. Novices can do 2 to 4 minutes, depending on their ability. While strengthening the deltoid strength, they can also strengthen the upper limb muscle endurance.
Do 10 to 15 push-ups in a group, 3 to 5 groups a day, and stick to it for a period of time. There will be obvious changes. If you can't do flat push-ups, you can start with kneeling push-ups. If you still can't do it, you can do standing wall push-ups.
In short, proceed step by step and advance slowly. State 2, you can only pull half of the bow, and you will tremble on the spot no matter how hard you try.
Similarly, put the bow down first and work hard. Although you can pull half of the bow, you are still very weak.
The strength exercises introduced in state 1 are also suitable for you. At the same time, the content of strength training needs to add more triceps and latissimus dorsi exercises to better assist in opening the bow.
At this time, you can go to the gym and do some large equipment training, such as seated pull-downs, TRX rowing, etc. At this time, you can consider finding a fitness coach, tell him that you need to do upper limb strength, and let him make a training plan for you.
But the main purpose is to guide your training, supervise whether your movements are standard, and avoid injuries. This is very important. When doing any exercise, you must protect yourself. State 3: You can draw the bow to full strength, but you can't maintain it and can't control the bow stably.
Archery is not just about brute force, but more about cleverness. You have a certain strength foundation, but you don't know how to use it.
At this time, you can add more special exercises. You can use a yoga belt to simulate archery movements, try to do stable timing, continuous bow drawing exercises, etc.
The advantage is that while strengthening the strength, you can better feel the way of using force in archery. When you master the way of using force, you can practice with the bow.
Dear archers, you must work harder on strength training so that your bow can be used as easily as your arm as soon as possible. I wish you all a happy archery.