Home Fitness, Five Exercises Taught by the National Archery Team to Relax Your Body
Recently, the Chinese national archery team is conducting a closed training camp in Panzhihua, Sichuan, to prepare for the 2020 Tokyo Olympics. During their training, they also recommended how to relax the body at home. Starting today, we will introduce it in four phases.
Photo courtesy of Xinhua News Agency, Yu Yuewei
Action One 'YTWI' Shaped Shoulder Training
Lie on your stomach, with your head, torso, legs, and feet in a straight line. Then, extend your arms horizontally upwards, forming a 'Y' shape with your body. Next, let your arms return to a vertical 'T' shape with your torso. Then, bend your elbows to form a 'W' shape with your body, and finally, return your arms to the side of your thighs in an 'I' shape. Note: Do not shrug your shoulders during the exercise, stay in each position for 15 seconds, three sets as a group, do two sets.
Action Two Alternating Hands Up and Down
Lying on your back, with the same preparatory posture as the previous action. Arms extended, alternating hands touching the back of your head and waist. Note: During the alternation, your arms should not touch the ground, perform the action at a uniform speed. 10 times per side as a group, do two sets.
Action Three 'Hands Washing Head'
Lying on your back, arms extended outwards, hands together with five fingers. First, extend your arms as far as possible, then draw your hands back towards your head, then extend your arms again, repeating the above action. Note: Do not let your arms touch the ground during the action. 10 times as a group, do two sets.
Action Four Upper Body Push
Arms extended, palms flat on the ground, knees bent, the upper body in a push-up shape, the torso stretched. First, develop force downwards on the chest, pause for two seconds, and then raise the torso back to the starting position. Note: Your arms should always remain extended, only the torso part performs 'up and down' action. 10 times as a group, do two sets.
Action Five Side Arm Raises
Standing upright, feet shoulder-width apart, hands can hold mineral water bottles or items of some weight. Then, extend your arms from both sides of your body, so that your shoulders and torso are at a 90-degree angle, pause at the highest point for two seconds, then return to the starting position. Note: Do not shrug your shoulders, tighten your shoulder blades. 15 to 20 times as a group, do three sets.
