Spring is full of joy, and everything is renewed
Today ushers in the valley rain solar term
The weather warms up during the rainy season
There has been a noticeable increase in rainfall
It is good for the growth of cereal crops
It is a critical time for spring sowing
In addition, the spring breeze is gentle and the spring flowers are gorgeous
It's also a good time to "recharge" your body and mind
During this rainy season
The Indoor Games are a good choice
What sports are suitable for indoors?
Xiaobu has prepared a sports guide
Come and check ↓
Climb stairs
When climbing stairs, the upper body should be kept upright, the body should be relaxed, choose the way dominated by hip extension, the knee should not be buckled, and the ball of the foot should be landed, and when walking, use the thigh muscles and hips to exert force to reduce the bending of the knee joint. Regular stair climbing exercise can effectively improve cardiopulmonary function, increase energy expenditure, increase maximum oxygen consumption, and enhance exercise endurance.
Calf raising
Calf raising: When you stand normally, your heels gradually lift off the ground and touch the ground with the balls of your feet. Calf raises can improve the strength of the ankles and arches, which is good for walking, running, jumping, and if the body is unstable, you can choose to stand behind the chair and hold the back of the chair.
Strength exercises
Indoors, you can also use desks, chairs and other props to take a few minutes to do push-ups, chair sitting, leg raises, squats and other movements, through which you can improve muscle strength and improve your basal metabolism and help shape your body.
Precautions for indoor exercise
1. Pregnant women or people who are overweight, have knee joint pathology, have serious cardiovascular diseases, and middle-aged and elderly people are not suitable for stair climbing;
2. Good ventilation must be maintained for indoor exercise;
3. Indoor exercise should not be strenuous and should be moderate;
4. Try to avoid rapid breathing during indoor exercise, increase the depth of breathing, and maintain a stable breathing rate and rhythm;
5. Warm up and relax before exercising to avoid injury.
After enjoying the comfort and convenience of indoor sports, do you want to try some more fun and competitive sports?
Xiaobu also thought of such a sport, in rainy weather, you can choose indoor venues to perform, and in sunny weather, you can also be outdoors in outdoor venues, while exercising to feel the beautiful spring. This is the sport of archery! In the rainy season when the rain is significantly increased, archery, a sport that is less affected by the rain, is also worth trying.
It is worth mentioning that the 2024 Archery World Cup - Shanghai Station is about to start. Today, Xiaobu will talk to you about archery. At the end of the article, there are also good places to experience archery, don't miss it!
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The event is something to watch
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From April 23rd to April 28th, the 2024 Archery World Cup - Shanghai Station will once again meet with us in Pudong, Shanghai, to share this top archery feast. The qualifying and knockout rounds will be played at the Yuanshen Stadium in Pudong, Shanghai, from April 23 to 26, and the final will be played at the Pudong Binjiang Financial Plaza from April 27 to 28.
Founded in 2006 by the World Archery Federation, the Archery World Cup debuted in Shanghai in the same year, and then the event was held in Shanghai Pudong for 11 consecutive years from 2009 to 2019. This year is the Olympic year, and as an international A-category event, the 2024 Archery World Cup Shanghai is not only the opening match of the new season, but also the points competition of the Paris Olympic Games, where the top shooters from all over the world will start the final sprint to compete for Olympic points
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There are flower heads at the entrance
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As an ancient sport, archery is constantly being revitalized in fashionable and modern Shanghai. The sassy and heroic posture of the archers bending their bows and arrows is fascinating. Next, Xiaobu will give you an introductory lesson on archery, helping you to wear through the Yang in 100 steps and hit 100 shots!
1. Raise the bow and preview
The center of gravity is slightly forward, and the body remains upright. Don't raise your bow, don't shrug your shoulders, don't lift your breath, and don't shift your head position.
Aim at the top of the yellow heart or where you feel fit, and then make subtle adjustments in the process of opening the bow, noting that this adjustment process is generally from top to bottom.
2. Open the bow and lean on the position
The opening of the bow is the symmetrical force of the front brace and the hook string and the back pull, the opening force should be symmetrical and long, the direction of the front and rear force should be as straight as possible, and the force part should be slowly transferred from the arm to the back muscle group.
The hand is placed on the lower right side of the chin and the bowstring is attached to the right side of the nose and the right side of the lips. It is most appropriate to enter the position by sticking to the line of force with straight force, and if there is a clicker, it should be adjusted to the most appropriate sound as soon as the clicker is in position.
3. Aim and keep exerting force
The right eye is connected to the bullseye through the sight, and the aiming must rely on the consistency of the action, and the change of the center of gravity of the body, the shift of the head and tail, the change of the position, and the consistency of the scattering will affect the landing point of the arrow. At the same time, slight shaking in aiming is also normal.
After the position, you should continue to open the bow with straight force, paying attention to the symmetry of the force at both ends of the forehand and the back hand, until the arrow sounds through the signal piece or signal piece (if beginners do not have a signal piece, just when the bowstring is tightly pressed against the lips or nose), then it can be released.
4. Scatter and invert the bow
The forearm wrist is relatively relaxed, the force is transferred to the back muscles, and the bowstring relies entirely on the force of the flexor muscles, when the signal piece sounds, the flexor muscles relax, and the bowstring will slide out of the fingers on its own. After firing the arrow, the bow will pop out of the player's hand and the bow rope will work to prevent the bow line from falling.
Xiaobu warm tips: There is no absolute right or wrong in action, only suitable for yourself and not suitable for yourself~
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Experts have a background
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What are the characteristics of archery?
What are the benefits of practicing archery?
Ordinary people participate in the sport of archery
What to look out for?
Xiaobu invited experts from the Institute of Physical Sciences today
Answer your questions
Expert Profile: An Yan
Associate researcher of Shanghai Institute of Sports Science (Shanghai Anti-Doping Center), national second-level psychological counselor.
It is mainly engaged in the monitoring of athletes' competitive status and psychological training, and has served and guaranteed the Shanghai archery team and shooting team for a long time.
ask
What are the characteristics of archery?
answer
Archery is a precision sport. High-level archers need to maintain excellent balance and postural control, as well as consistency in their technical movements, so that they can shoot each arrow repeatedly. At the same time, when playing archery outdoors, athletes also need to consider the influence of the external environment such as wind direction and wind force on the bow and arrow, and need to adjust the aiming point or deflect the aiming point in time through extremely high reaction speed and judgment ability.
In addition, during the archery process, the archer must maintain a high degree of concentration and not be disturbed by the outside world, so that he can clearly understand the internal sensations of the body and maintain the flow of force.
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What are the benefits of practicing archery?
answer
Archery is a highly technical sport that requires the use of muscles throughout the body, especially the strength of the arms, waist, and legs, so regular practice of archery can help strengthen the muscles of all parts of the body and improve physical fitness. In addition to precise technical movements, archery requires a high level of concentration, as the shooter needs to be focused on the task at hand and be able to avoid extraneous distractions.
In addition, the shooter also needs to be able to regulate his emotions quickly, not obsessed with the result, and play one and lose the other. Therefore, long-term practice of archery has greatly improved the level of emotional management ability and concentration.
ask
What do ordinary people need to pay attention to when participating in archery?
answer
Ordinary people participate in archery, it is best to do it under the guidance of professionals, choose the right equipment, master the correct posture and technique, follow the rules, and pay attention to strength training to ensure the safety and effectiveness of the sport.
Safety is the first essence of archery: before each arrow launch, it is necessary to ensure that there is no one in front of the target, behind the target and in the area around the target; when many people are training at the same time, they must shoot arrows from the same ray front, and send signals and take arrows in a unified manner; they should shoot arrows at their own target surfaces, and it is forbidden to shoot at other people's target surfaces across the track; it is strictly forbidden to shoot arrows to high altitudes, and it is strictly forbidden to shoot arrows, The shaft of the arrow is pointed at others; It is strictly forbidden to put the arrow on the bow before the beam is ready to shoot; After loading and shooting, it is forbidden to swing the bow to the side to avoid affecting the firing of other shooters in the same target position; if the arrow falls in front of you, do not move to get the arrow before the signal to draw the arrow appears; be careful when drawing the arrow at the same target to avoid injuring others; the off-target arrow must be found after the training, if someone is looking for the missing arrow behind the target, let one person stand in front of the target, so that everyone knows that you cannot shoot arrows.
In addition, when archery, the dress should be slim, mainly sportswear, to avoid the clothing touching the equipment to interfere with the normal firing of the bow and arrow, and the shoes should be flat shoes, which will help to stabilize the center of gravity of the body during archery.
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Exercise has momentum
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Listened to Xiaobu's introduction
Are you excited to try it now?
Xiaobu recommends 8 archery venues
Go and experience it!
Skywalker Archery
Skywalker Archery Center
(Lujiazui Center Store)
Address:
L607, 6th Floor, L+MALL, Lujiazui Center, No. 899 Pudong South Road, Pudong New Area
Business hours: 10:00-22:00
SHBC Archery Center
Address:
Room 21, 2F Floor, Lane 2389, Zhangyang Road, Pudong New Area
Business hours: 10:00-22:00
Raise the bow and shoot arrows
Address:
4th Floor, Dragon Dream, Zhongshan Park, No. 1018 Changning Road
Business hours: 10:00-22:00
Shanghai Xuangong Society
Address:
No. 808, Lanxi Road, Putuo District
Business hours: 13:00-22:00
Shibei Archery Center
—Shanghai Yueyouxing Archery Club
Address:
No. 808, Lanxi Road, Putuo District
Business hours: 13:00-22:00
AimGym Target Sports Club
Address:
F10, No. 2909 Hechuan Road, Minhang District
Business hours: 10:00-22:00
Archer camp
Address:
No. 506, Fenggu Road, Songjiang District
Business hours: 11:00-18:00
*Tips: Please refer to the actual opening situation of each venue