-To prevent injuries,
-To shoot your bow easier,
-Being able to use heavier bows,
-Being able to hold your more stable arc when aiming
-Create muscle memory to pull the arc always in the same way in the same anchor with the same automatically technical And besides, it's a great satisfaction after a successful training when you sit and drink your keyif (relaxation) Turkish coffee.
Warming up
Warming is very important because what good if you
injure your muscles and stop all training for 6 months? main pressure
points = points sinew injuries are the ellbow and shoulders.
First warm up your body such as jogging, skipping ropes, (or
shadderboxing) or gymnastics. Then you need to warm up and pump
your relevant muscles archery. Like a butterfly that has just left the
cocoon that is pumping air into its wings to make you stable
to allow your blood to flow into the affected muscles. This will take
but it will make your body more stable and stronger.
You can start shooting a low bow poundage, do some repetitions break
for 2 minutes and do a lot of repetitions. You see I do not give
figures, everyone must evaluate him / herself what is low, medium,
lots and maximum repetitions. The same with the bow and heavy term
bow low impounded.
Make a few sets of these until your muscles burn. At this stage, I
pull the rope with my whole hand. You can use a piece of leather or
a sock to protect your hand.
Then continue with the bow heavy. Pull 1/3 arc few times,
Pause for a minute, pull halfway few times and pause again
(Allow time for enough blood to travel up to your shoulders), then
shoot successively until full drawlength. The technique must be
right, you pull with your back supported by the triceps muscles
bow arm and both shoulders. You do not use your biceps
the pulling arm. I still see experienced archers make this mistake
pulling with your biceps. A friend can test by touching your
biceps with a finger while pulling; it must be soft.
I advise to stand before a mirror so you can see and correct your
and technical positions. Keep your high ellbows. Now you should be hot.
The best is to have multiple arcs in poundages dfferent you can
meet with both archers colleagues as described in Ottoman
Training section. If you do not have other bows available, you can link
elastic band around the arc as shown in the picture below. The drawing
the weight is controlled by how many times you wrap the elastic around the arc.
1. Exercises with bow
basic directions: Tensile
1. Basic pull horizontally on the left side
2. Pull rear horizontally (to the extent possible)
3. Pull the right side horizontally (to the extent possible)
4. Pull forward
5. upper body bend forward parallel to the upper body and torsion floor
pull up (training for firing kabak)
6. Upper bending body forward parallel to the ground and pull to the side
7. put the left hand on your left foot, keep your legs straight and
pull down the arc
8. turn around and pull the bow down
9. Pull with the other hand
10. Jarmaki traction
 |
| 1. basic pulling to the side horizontally |
 |
| 2. Pulling to the back horizontally (as far as possible) |
 |
| 3. Pulling to the right side horizontally (as far as possible) |
 |
| 4. Pulling to the front |
 |
| 5. bend upper body forward parallel to floor twist upper body up and pull upwards (training for kabak shooting) |
 |
| 6. bend upper body forward parallel to floor and pull to the side. |
 |
| 7. put the left fist on your left foot, keep your legs straight and pull the bow downwards |
 |
| 8. Turn back and pull the bow down |
 |
| 9. Pull with other hand |
 |
| 10. Jarmaki pull |
a) Pull the bow very slowly (variaton: pull in 7 times and 7 times backward)
b) Pull the bow as soon as possible after another
c) Take the arc with the other hand (horsearchers used to power
shoot with the right arm and left)
d) To simulate riding, jumping from one foot to the
others quickly do exercises or run while taking if you
space
e) while pulling range from a position / direction to another, e.g.
start pulling back, then slowly turn after each pull and continue
pulling forward and right
Horsearchers must shoot in all directions, and the different
directions above. Flightarchers just need a certain angle and do not
really need to pull e.g.backwards or down.
Remember the elbow must come from the hip, T (= angle
between the spine and shoulders) must be maintained at all times.
After a few games that 50% of your rehearsals begin maximize
to exhaustion, a longer break for example 5 minutes, then continue
pulling until exhaustion. Make as many games as you can / wish, heavy
poundage exhaustion sets should be at least 4. Beware though that
your muscles are more tired the risk of injury increases.
At the court shooting, you can do similar exercises (I recommend
to do at the end of the course):
-During the arrow is notched, archery 10 times before firing and
target whenever the target
-The nocked arrow, draw the bow 15cm break shoot another 15 cm, etc.
until complete drawlength then shoot.
-Pull arc directly drawlenght complete and maintain such as 10, 20 Seconds
before releasing the arrow (DonT break the bow)
Training your thumb
You should train as your thumb as you will see after a certain
poundage it will become more difficult to keep the thumb latch. You can do
traction exercises described above with thumbring. pull
chain with an arrow nocked without thumbring is not advisable as
The risk of dry firing is too high and could slip the lock on the rope. the
old Turks used to have a special arrow with a hole near the Nock. They
put the string through the hole and the arc channel, so that
the boom is locked by the channel. If the press thumb latch
accidentally there will not dry firing.
Instead of this method, you can stay in front of a target with a
Normal arrow nocked doing the same exercises.
2. exercises without the bow
You can make an additional weight training to train these muscles:
Deltoid (shoulder from behind)
Trapezoid (upper back)
infraspinatus
latissimus
triceps
Neck
Make a second sports beside archery, many athletes from archery
Ottoman Empire were wrestlers at the same time or, for example, went swimming
often.
Do not neglect your leg muscles, they are important to have a stable
position while seeking and of course for riding. Make sport
let you sweat and you will not be too stiff with all the muscles
eg training jogging, boxing, swimming, wrestling.
Diet
Of course, you need protein to build muscles, so low fat like meat
chicken, turkey, fish is fine. Do not forget though carbonhydrates
and lots of fresh fruits and vegetables and drink lots.
The mixture of honey and olive oil as a dietary supplement is recommended in the ancient texts.
I tried as well, but my favorite is the Turkish "" Helva "," is made
sesame and is very rich (http://en.wikipedia.org/wiki/Halva).
The exercises described above are not comparable to the standard weight
in the gym; while doing some push-ups with high poundages you too
pull way to lower poundages until exhaustion. A history
(Horse) archer would need to use his muscles perhaps for hours in the
battlefield. A Turkish archer flight would not take a lot of arrows, but
they describe exercises with many repetitions.
A typical training week
You should not use heavy arches and lead to exhaustion, but every day
every second or even third day because he is training hard and your
body needs to recover. Monday, Wednesday, Friday may be the difficult days
and other days may be days when you are shooting with the normal arc (horse) or
other sports or train with bows low poundage very
rehearsals. Even at rest and do nothing for a day is good
sometimes. But beware, you must train regularly and disciplined; he
says the former Turkish archers said, if you leave an archery
day archery will leave 10 days. With proper training appropriate results
can be achieved in a short time, but if the break is too long decline
performance will be huge and the risk of injury increases.
latest tips at the end
Keep your muscles warm at all times, day and
night. Be careful when you sleep, do not sleep on your shoulder
or arm. A famous Turkish flight archery champion were standing guard
his bed at night just to prevent him from sleeping on his arm.