Flexão de braço estilo arqueiro: benefícios e como fazer?

Do you ever tried single arm pushups? A really good one? For most of the people, it is a mess — if they can do it at all. But there’s one simple solution that is “Archer push up”. This is an assisted version of a single-arm pushup that allows you to train one arm with more focus and intensity than the standard version of exercise. This allows you to work better up to a true single-arm pushup.

What Is Archer Push up?

Archer push up, also known as side-to-side push-ups, are an advanced stage push-up variation. To practice archer push-ups, start in the push-up position, keeping your hands shoulder-width apart. Bend one elbow while keeping the opposite arm straight while keeping your body in a straight line.

Your straight arm will give some support while your other arm will hold the weight of your body. Archer push-ups put more intensity on your back and arm muscles, giving them great bodyweight exercises to incorporate them into gymnastics and bodybuilding routines.

How To Do An Archer Push up?

To get the benefits of it and avoid injuries and muscle strains, you need to correct your posture and form.

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Here’s a detailed step-by-step description of how to do archer push ups;

• To start, get off in all fours and place your knees and toes on the ground. Make sure your hips are above your knees and your hands are wider than your shoulders. Your chin should be pulled inwards throughout the movement.
• Press your palms to the floor and turn your ombros outwards to attach your lats.
• Straighten your legs and lift your knees up from the ground and move them to a high plank position. You can keep your legs together or hip-width apart.
• Attach your shoulders and hips, take a deep breath and attach your core.
• Now slowly move your parte superior do corpo to the right and bend your right elbow.
• When you start to lower yourself into a push-up position your right shoulder and arm may be allowed to rotate inwards.
• Lower your left hand to the right, straightening and stretching it out completely. Your shoulder and hand should be in a straight line.
• To start moving upwards, push your chest into the ground, squeezing. Straighten your right elbow and push yourself backwards.

Set and Reps.

You can start by doing 3-4 sets of 8-12 reps. Slowly increase your repetition.

Archer Push Up Benefits.

It is a calisthenics exercise with have many notable benefits. These are as follows;

• It assist you to prepare for one-arm push-ups. However, it help you to build upper-body strength and prepare you for more challenging push-up variations such as single-arm push-ups.
• It is a high-intensity upper body workout. Archer push up worked on multiple muscle groups of your upper body, including the anterior deltoids of your shoulders, the pectoral muscles of your chest, and the triceps of your arms. The range of motion used in archer push-ups places more intensity on your triceps, pecs, and anterior deltoids than regular push-ups.
• It strengthen your stable muscle groups. Also, build muscles in your lower back and upper back and increase your core strength, helping you to achieve better balance and stabilization.
• It is versatile. You can achieve similar results by practicing pull-ups or muscle-ups, but archer push-ups don’t require any equipment, making them a great treino em casa. They also serve as a good warm-up for other compound exercises.
• A strong core is the foundation of every movement you make. This push-ups are a great way to strengthen your core and prevent injuries. It also promotes balance and flexibility and keeps you agile.
• One of the best push up benefits is that it improve your posture and prevents pain and stiffness in the lower back.
• By pumping your heart rate, archer push ups make your cardiovascular system stronger. When practiced regularly, it helps to prevent the risk of cardiovascular problems like heart attack, high pressão arterial and arrhythmias.
• This exercises do not require expensive equipment or investment in gym. This makes it an excellent addition to your workouts at home.
• It conditioned and strengthening your body, which prepares you for more challenging push-up variations such as single-arm push-ups.

Types of Archer Push Up.

Once you know how archer push-ups are done, it’s time to do some new variations to develop your strength. Here are some of the most effective archer push ups which you must try:

1. Archer Ring Push Up.

This is an excellent Archer push up workout that works on your shoulders, glutes and back extensors as well as your upper, middle and lower chest. To do this exercise,

• Get into a plank position and start this side to side push ups. Your hands should be placed on the rings.
• Start lowering your body and straighten one hand like the traditional variation of exercise.
• Now, drag your outstretched arm back into the push-up position and come back to the plank position.
• Repeat the archer ring push-up exercise on the alternate side.

2. Spiderman Archer Push Up.

This is a combination exercise that makes your lower body stronger and improves your balance.

• Start with the traditional Archer pushup exercise.
• How this exercise varies is that when you pull one hand towards the armpit, you need to move your knee to the same side as well.
• When you finish the push-up, you also return the leg to the starting position.
• Repeat on the other side.

3. Single Leg Archer Push Up.

This Archer Push Up option is a great conditioning exercise for your back and legs.

• In this exercise, you need to get into the traditional archer push up pose and lift one leg up in the air.
• Stay in the pose for 20-30 seconds.
• Repeat on the other side.

4. Decline Archer Push Up.

This exercise targets your chest muscles to get you a strong upper body. Since it also increases the load and tension on your hands, it is also an excellent exercise for the arms.

• In this version of archer push ups, you have to put your feet on a high surface.
• This is followed by the traditional archer push up steps.

Archer Push ups Alternatives.

Practice these push-up variations to get the same results as archer push-ups.

1. Diamond Push-Up.

Do diamond push-ups by bringing your hands close together to create a diamond or triangle shape under your chest. This variation specifically activates your triceps muscle.

2. Pike Push-Up. 

This push-ups looks like a dog yoga pose. Side-to-side pike push-ups are great for building shoulder strength.

3. Typewriter Push-Up.

Once you’ve mastered archer push-ups, raise the level of challenge with typewriter push-ups. The archers practice typewriter push-ups by following the same steps as the push-ups, but instead of returning to the plank position after a rep, transfer their body weight to the opposite arm while in the negative phase of the push-up.

Safety Tips.

Here are some tips to keep in mind while doing this push up:

• If you have recently had an injury or have pain in the shoulder, neck, hands, back or legs, do not do this exercise.
• In case you feel pain or hear the sound of clicks anywhere, stop exercising immediately.
• If feel pain in the wrist, use dumbbells when doing it.
• When doing it, make sure your head and neck are in a straight line.
• If you have an existing medical condition, never start this workouts without consulting your doctor.

Resumindo.

In order to get archer pushup benefits, it is important not only to focus on your workout, but also to modify them according to your age and conditioning levels. Once you do this, you can reap their benefits throughout your life.

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