The following exercises are a small sample of the many that could be included in a specific surf training. Some are just more advanced exercises in terms of gradual progress. The space prohibits a complete description of the progress of each year; Just make sure your customer has mastered the parts before assembling.
Because these exercises require a minimum of equipment, they can be carried out easily to give customers a break from the monotony of the gym. In addition, they can be performed as a complete workout or individual exercises can be incorporated gradually into a family workout routine. The use of a daily undulating periodization model focuses on different aspects of strength training on a weekly basis.
The following exercises focus on muscle endurance, proprioception and core stabilization and can be combined with exercises that focus on other elements of muscular fitness in one or two days on a given week. Depending on the fitness level of the client, assign one to three sets of each exercise from eight to 20 repetitions per set.
1. Pull Ball Lat Stability with Pipe
This exercise increases the strength and endurance of the muscles used in the paddling. The unstable surface of the ball (such as a surfboard) also promotes stability in the base muscles to maintain balance:
Flat bridge with the ball under the belly and chest raised, having the tube hand with the central part anchored or held by a couple. (You can also use this position to a later raise with small dumbbells to work the posterior and rhomboid deltoids.)
Alternately, each stroke in the thigh in the paddling movement. (Pull both arms simultaneously for strength).
2. further extension in the Core forum
This exercise strengthens the spinal extensor muscles and spinal rotors to facilitate good posture and improve your ability to look back at a takeoff:
Lie on the core.
Lift the chest and legs with fists at the temples.
Rotate and extend one arm to the opposite heel.
The fist back to the temple and to the lower part of the chest and legs.
Repeat with the other hand.
Keep your head on the medicine ball and leave it behind.
Pass the ball with the right hand to the left hand and sweep the left arm towards the side of the hip and the postage back.
Move the ball with the right hand and sweep the right arm in the same way.
Return the ball one and lower the chest on board.
3. Push-up stability ball with Reverse Crunch
This exercise simulates the “pop-up” action and strengthens the shoulders and chest, the core:
Lie powered with a stability ball at the ankles, column in neutral position and hands in the bottom push position.
Perform an arm flexion.
Immediately after the flexion of arms with a reciprocal cross in throwing the ball towards the belly with the legs.
Exercise with one leg raised.
4. Squat on one leg and carried on board
This exercise strengthens the quadriceps, glutes, hamstrings and stabilizers of the medial / lateral hip and improves balance and proprioception:
Hold the medicine ball with both hands and stand on the right leg.
Start with a quarter or half squatting, with a deepest growth possible with good shape.
The extension of the free leg forward.
Achieving long leg with a bullet.
5. Single leg bridge on the kidnapping base panel
This exercise improves lumbike stability and strengthens buttocks:
They are in the supine position with the top to the marrow, the hips on the floor, the right leg extended and the left knee bent.
Locate and keep the pelvis neutral with arms at the sides and palms facing up.
Submerge in the left leg, keeping the pelvis neutral and right foot perpendicular to the ground.
Slowly turn (abduire) your right leg toward the floor, keeping your hips. (A foam roller can be placed on the hip bone to provide visual feedback.)
Adduire legs and lower hips.
Holding medicine ball above the chest up and down the opposite arm during abduction of the legs