Wakeboarding and wakesurfing are becoming more and more popular every year: now not only professional riders and experienced surfers ride a boat on the board, trying to pass the time between trips to Bali, but also people who have never been to the ocean. Passionate amateurs opened the season as soon as the ice broke. And for those who are still waiting for comfortable weather, we have prepared a "homework" - Roxy yoga instructor Victoria Mozhina and Quiksilver pro rider Evgeny Ivanov have drawn up a workout plan for the home and gym that will help you get up on any of the water boards: from wakeboard to classic surf.
Just when you crawl, you can hardly feel what a surfer experiences when paddling in front of the wave, but this positioning of the body on the fitball conveys the feeling much better. The main thing is to keep the chest high: then the back and arms will be in constant tension, as it happens on the water. For one workout, two sets of 20 slow strokes will suffice.
Push-ups with leg-pulling with the help of a fitness ball come straight from surf fitness: this exercise is done by both seasoned professionals and newcomers to surf schools. The fact is that in the sea there are no identical waves rising in the same place: being on a lineup, you need to “read” the ocean and move all the time in order to be in the right place at the right time. That is why a correct and fast start ("take off") is extremely important - with it, both the muscles of the arms and the lower press are always involved, which this exercise trains as best as possible.
First, decide on a stand - if you were not standing on any of the possible boards, ask someone to shove you in the back: the leg that you put forward when you fall will be the leading one. Have you decided? Then you can train the start! Pulling up from a "lying" position on your hands, jump first with your back, then with your front leg. Then move your hips and arms forward, simulating a shift in the center of gravity: in the "field" conditions, this will help to accelerate, being on the board and "taking" the wave. You can start with 5-10 repetitions for 2-3 sets, but it is better if this set of movements is brought to automatism, so that, once on the ocean, you can act without hesitation.
A seemingly simple exercise will make the entire lower half of the body sore: it helps to pump a large group of muscles - from the knee to the ankle. But the game is worth the candle: Ten squats for each leg, two sets, will not only strengthen them, but also improve stability on landings, which is especially useful for those who are mastering wakeboard. Small detail: it is important that the front knee is minimized forward when bending.
An excellent balance exercise, mastering which, you are guaranteed to be easier to stay on the board (it does not matter, surf, wake or snowboard), even if you got on it for the first time. Life hack: blow off the ball a little and choose a more spacious room for the first experiments: this trick may not be easy for new athletes.
Triple squats are one of the most powerful strength exercises: it develops endurance, trains the hips, strengthens the knees, ankles, abs, lower back, and back. Pay close attention to the technique: you need to squat so that your hips are parallel to the floor. Keep the pose straight without dropping your knees. And if it seems too easy, you can raise your heels off the floor, and keep balancing on your toes.
Wipers are a functional exercise with which you can work out the entire array of abdominal muscles (agree, what a surfer without a beautiful torso). The main advantage is that it contains both static (due to constant holding of the "corner") and dynamic (due to rotational movement of the legs) load. The movement should be brought approximately to the level of parallel hips with the ground, but in no case should you lower your knees to the floor. It is also important to direct the pelvis in the direction opposite to the movement - this way the load on the lower back is minimized.
Rarely used among amateurs and well known in professional circles, the "Rock climber" exercise is one of the most effective exercises for keeping loved ones in shape. Here, not only the muscles of the press are trained, but also the muscles of the legs, shoulder girdle and almost the whole body. The muscles of the core are worked out as much as possible - and this is a whole group of deep muscles that lie next to the spine and provide its fixation, as well as the position of the body in space and its orientation. In short, what is needed both on land and in water.
The Lateral Dynamic Plank is one of the best exercises for strengthening your back and abs. With regular exercise, all parts of the spine come to tone, the balance and stability of the body improves - and this is exactly what is important for lovers of boards of all stripes. In addition, strengthening the buttocks, hips and adductors removes the load from the lumbar spine: it receives more support and provides good protection during sudden sudden movements during skiing: turns and bends.
These bends are especially recommended for athletes: they develop joint mobility, concentration and a sense of balance, and also strengthen the legs, ankles, muscles of the shoulder girdle, back and the entire core. An important point - bending down, you do not need to transfer weight to your arms: they go down only for balance.
Lifting up from the "lying" position will make you feel all the muscles of the body, without exception, from the inner arch of the foot to the tips of the toes. Plus, it will strengthen your abs, lower back, hips and knees - and this is what is necessary for complete control over the board. Does it seem impossible? No, just follow the instructions carefully.
Lying on the floor, bend your knees at an angle of 90 degrees, spread your feet wider than your shoulders, and rest them firmly on the mat. Stretch your palms back behind your head and inhale deeply. With an exhalation, contracting the press, lift the body to the sitting position, stretching your arms forward and up. Without stopping in the "sitting" position, immediately stand up to your full height - by stretching your arms forward and upward, as well as resting on the feet. Then, on one breath, sit back smoothly and return to the starting position "lying", stretching your arms back behind your head and pressing your lower back to the floor. Key point: when lifting to a standing position, do not bring your knees, but rather try to spread both knees and hips to the sides. (If you can't stand up completely, lift to the "sitting" position with exhalation, and return to the "lying" position with inhalation).
Squats with a simultaneous rise on the socks can be called an exercise with a wow effect - it will give the first results after a week of regular training. The result is stronger knees, ankles, lower back, and stabilizer muscles. Plus, it develops great coordination and a sense of balance.