Physical fitness and strength training play an integral role in shooting accuracy. By incorporating specific exercises into their workout regime, women can improve their aim, which will increase their self-defense proficiency. In this light, "girls with guns" takes on a completely new meaning in terms of bicep strength and physical fitness.
According to USA Shooting, "When observing the shooting process, we do not see a lot of dynamic activities but this does not mean that there is no muscular work. To execute a perfect shot we need a well-trained, controlled and immobilized system from the body to the pistol; moreover, a system that is oriented to the desired point. To achieve this immobilization we need a specific strength—isometric strength."
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Here are six workout tips for women to improve shooting accuracy:
1.
Increase grip: A stronger grip means better control of a firearm and for longer periods of time. It is important to be able to hold the firearm steady and level, and this requires the ability to squeeze the weapon with reliable force. A good way to increase grip strength is by working out with "Heavy-Grips," which feature variable resistance levels and will gradually build hand and forearm strength.
2. Increase forearm strength: As mentioned above, grip trainers can be used to build forearm strength. Wrist curls are another good method. Hold a lightweight dumbbell in the upward facing palm of the hand. Rest the top of the forearm on the thigh with the wrist extended out over the knee. Using only the hand, slowly curl the dumbbell up towards the torso while keeping the forearm in position. Do three sets of at least 12 repetitions and then repeat the process with the palm faced down, curling the back of the hand up towards the torso.
3. Increase shoulder strength: There are varieties of ways women can increase their shoulder strength. An upright row can be performed in the standing position by holding dumbbells in front of the thighs and then, elbows out, pulling them up underneath the chin in a controlled manner. Another method is the shoulder press in which dumbbells are held at shoulder level with palms facing forward and then raised above the head. As in all weight bearing exercises, be certain to stop the movement just before full extension.
4. Triceps strength: Standing and bent halfway over with a flat back, put one hand on a chair or bench. Put a dumbbell in the opposite hand and, with the back of the upper arm parallel to the back, slowly extend the arm back using the elbow like a hinge. Make sure to grip the dumbbell with the palm of the hand towards the body, not the floor.
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5. Pectoral strength: The bench press is the gold standard for chest strength and it has the added benefit of working the shoulders and triceps as well. Whether using a bar, dumbbells or a machine, make sure to grip the bar or keep the weight just outside the width of the shoulders and use a controlled motion to both raise and lower the weight.
According to Body Building, "For bench press on flat, incline or decline, challenge yourself with a rep range of 6 to 8. Always start with a warm-up set of 15 reps before hitting a heavier set."
6. Bicep strength: Girls can get bigger "guns" by building their biceps and this will increase their shooting accuracy by helping to stabilize the arm. The easiest method is to do bicep curls. In a standing position, hold a dumbbell with the palm facing outward and the arm extended towards the ground. Slowly curl the dumbbell up towards the shoulder while keeping the elbow tucked close and just to the side of the body.