I have a problem that has plagued woman since the beginning of time. No. Not that problem. Ewww.
Women are physically weaker in their upper bodies than their lower bodies, and men vice versa. I could probably leg press a Buick, but I suffer muscle fatigue fairly quickly while shooting. I don't think I'll be leg pressing a lot of Buicks, but I can see myself doing a fair amount of shooting. So today, I've spent a good deal of time online looking up upper body workouts, but I'm not sure on which muscle groups I need to focus. I mean, generally, I know my back and shoulder tends to give out pretty quickly, and my wrist gets weak and sore after a while.
So, do any of you have advice on exercises, muscle groups, training (aside from the shooting, I'm doing some dry fire drills) that can address this? Dudes (or dudettes), the women of the world who are looking at becoming shooters would greatly appreciate the help.
Oh, and for older women, keeping my 70-year-old mom in mind, any advice there?
27 comments:
Boxing workouts are supposed to work eextremely well.
http://www.buzzle.com/articles/boxing-workouts-for-women.html
Boxing is a combination of cardiovascular exercises and strength training. So, not only will you lose weight faster, but you will also tone your muscles simultaneously.
In a boxing gym, your training is not restricted to the sport of boxing. The fitness regime includes other workouts like push-ups, jogging, weight training, etc. This is another reason that makes boxing a total body workout.
Regular boxing workouts of your upper body, combined with kick boxing, will make you better at self-defense.
With today's lifestyle, everybody goes through some type of mental stress. Boxing will help alleviate you from this stress.
For boxing you don't need to buy fitness equipment which is expensive. All you need is an experienced trainer and proper boxing equipment like a punching bag, good quality boxing gloves, and wraps for knuckles.
If you are combining upper body and kick-boxing workouts, you can also buy kick boxing equipment, which is pretty affordable.
If you are uncomfortable with boxing at a place where guys are present, there are classes especially designed for women, which you can join. These classes have experienced professionals, who train you in boxing workout.
Boxing is a high intensity, complete fitness workout. After you are attuned to a proper workout you will have a well-toned, strong and attractive body
Read more at Buzzle: http://www.buzzle.com/articles/boxing-workouts-for-women.html
Pushups. Learn to love them.
The redhead uses a wrist support if she plans on putting more than 50 rounds through her .45. And she usually goes through 75 or 100 rounds of .45.
The other thing is practice basics with a .22. She does that also.
Neither answered your direct question but it works for her. And she shoots a lot. She is almost your moms age.
Terry
Fla.
I know quite a few folks who do wrist-curls (like a regular curl, but you hinge at the wrist instead of the elbow) to strengthen the forearms as well as regular curls for biceps. Pushups (not the icecream or the bra) help the shoulders/pecs, and situps/crunches/leg-lifts will help the abdominals (gotta lean into those shots!). I've also found that keeping one of those little grip things (I have a cheap one from Target) in my truck and running through a set helps the grip strength and cuts way down on limp-wristing. Of course, shooting more often will help, but with ammo prices the way they are....
Kayaking, works everything you need.
You are able to set how hard you want to work easily.
And you can see a lot more of the area.
You can do it by yourself or with others.
Fishing from a kayak is pretty good, hunting too.
You are actually doing something and going somewhere when you are out in a kayak, not staring at your self sweating in a mirror.
If God forbid you ever get in a Cut&shoot You will be so pumped on adrenaline and endorphin you could get hit with a ball bat and not feel it for hours. Trust me honey you could put 300 rounds through a .300 win mag and never feel the recoil. Do your workout and get in the best shape you can, but don't stress about how long you can stay in a fire fight. You'll run out of ammo long before your adrenal/endorphin high wears off, if that day comes.---Ray
Forget the pikers. Boxing, baby!
giamby, I have a heavy bag and speed bag in the garage that I use for stress relief. Absolutely no skill or form, but I can beat the holy shit out of 'em. I'd love to train at the MMA gym, but it's over 40 minutes drive.
Jon, love kayaking, but being in a land-locked arid God-forsaken part of Texas, I might as well be on the moon. But that's a great idea for those who live around water.
Ray, you're probably right.
OK, you've got the basic tools. Learn to use them. My wife does it. I know that it's within you, you have the desire. It's just about envisioning that you can do it and puting it into practice, Grasshopper.
Jon has a point. Kayaking is an excellent workout! And the fact that you live in "a land-locked arid God-forsaken part of Texas" is no excuse, slacker. Just paddle harder!
(and you might want to consider reinforcing the bottom of your kayak. Just sayin.)
Thanks, RabidAlien, sand kayaking it is. :-P
#1 Pushups. I do them at the bathroom sink while the water is heating up. Start gently.
#2 Your real strength comes from your hips. Learn that. Most martial arts (and some marital arts :)) boil down to that.
#1 seems to be the consensus, yea.
#2 ~facepalm~ Like I said, rpm, I can leg lift a Buick. I can scissor choke a water buffalo into unconsciousness.
By the way. My mother earned her Kung Fu black belt at age 73.
I do NOT want to think of my mom with a Kung Fu black belt.
POPPY doesn't want to think of mom with a Kung Fu black belt.
Back when I was installing phones and computer lines I would squeeze a crimper for hours a day, days on end.
I never shot better. Grip strength is primary. Arm strength is a strong second. Agree that pushups are excellent but get yourself something to build your grip.
What Stretch said, grip strength is important. There is an Aikido exercise where you don't need any aids. You open your hand as far as possible and then clench your fist tightly. Repeat, repeat, repeat at your pace. Pretty quick results.
Might have to cut them fancy fingernails though!
rpm, I work on cars, dig in the dirt, play with the girls. What the hell are "fancy fingernails"?
I'll try that exercise until I can find something and I'll pass it on to Poppy and grandma.
1-8-4-3-6-5-7-2
Hehe
Okie dokie, that one just went WAAAAYYY over my head, rpm.
GM V-8 firing order. I'm hopeless.
Oh, dear Lord in Heaven, I should have known it was a firing order! Dammit.
And you aren't hopeless, you're cute.
Last one I worked on:
1-8-4-3-6-5-7-2
'74 Chevy 454
Get a large can, like a coffee can, a strong string, a short piece of broom handle, and either sand or water. Tie the string onto the can so there is enough length for it to reach from the floor to your out stretched arms. either start empty, or with just a little fill in the can. grip the stick with both hands straight in front, then wrist roll and lift the can all the way up, winding the string onto the broom handle. Then lower it back down, and lift it using the oposite rotation, then back down. That is how we did it when I was in hte military to build the arm and wrist muscles for shooting.
That's a great one, Jeremy! I'll try that along with rpm's push-ups against the vanity for the shoulders and back.
I lift a pint, a glass of wine and a few shots every now and then. It seems to help.
I find the best exercise I can do to promote upper body strength for shooting is actually shooting and using a good stance without locked arms, no arched back, and not choking the gun like it was some I despised. The absolute most fatiguing thing about shooting is when someone grips the pistol too tightly and then locks their elbows and shoulders and tries to shoot many rounds like that.
Look at Aikido wrist exercises. Excellent for building up the wrist and forearm strength.
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