| |
6x British Windsurfing Champion, Gavin
Rogers has a rich background in health and fitness
and is a freelance windsurfing coach to past and present
National and International Champions.
|
|
|
|
 |
|
Gavin Rogers -
Fitness Guru |
| |
|
|
 |
|
|
|
|
|
|
|
Windsurfing & Back Trouble
How many of you have suffered from back pain or some
form of injuries through windsurfing in the past? I imagine
most of us have if you have not and do not do any specific
back or core exercises to strengthen the area, then the
chances are an injury is not far round the corner.
Summary of terms
- Set the abs = To Suck the naval in and hold the
contraction, then tilt the pelvis slightly forward.
Gently continue breathing in and out.
- Glutes = the main muscle of the buttocks (bum)
- CHO= Carbohydrate
Here are 5 simple exercises that will strengthen and maintain
your back and core muscles:
|
|
|
| |
|
|
|
|
1. The Bridge
- Lie with back on floor and feet flat on the
floor
- Set the Abs
- Push the hips out
- Squeeze the Glutes and hold for 2 seconds
- Repeat 5-10times
|
| |
|
|
 |
|
Advanced technique
- Same procedure but alternate the legs
|
| |
|
|
|
|
|
| |
|
|
|
|
2. The Twister
- Lie with back on floor and feet flat on the
floor
- Set the Abs, legs together and lift to 90
degrees
- Shoulders and back remain flat on the floor
- Slowly move legs to the left and then back
to neutral point
- Repeat this 5-10 times alternating left and
right movement
|
| |
|
|
 |
|
Advanced technique
- Try straightening
the legs to increase the leverage on movement,
as on the left
|
| |
|
|
|
|
|
| |
|
|
 |
|
3. The
Superman
- On all fours, set the Abs
- Gently raise left arm and right leg and hold
for 5 seconds
- Keep yours eyes on the floor and maintain
a neutral posture
- Repeat on alternative Limbs 5-10 times on
each side
|
| |
|
|
|
|
|
| |
|
|
 |
|
4. Dorsal Raises
Safety
Point: Do not tense neck muscles up by looking
upwards always look down towards the floor*
- Lie
on your front with the arms at the side of your
head keeping legs straight
- Set the Abs and squeeze the glutes
- Gently
raise the chest off the floor, hold for 1 second
and relax slowly to the floor Repeat 5-10 times
|
| |
|
|
 |
|
Advanced technique
- Position
Swiss ball on bench
- Set Abs
- Squeeze the glutes and raise the legs to off
the floor
- Hold for 1 second then repeat 5-10
times
|
| |
|
|
|
|
|
| |
|
|
 |
|
5. The Plank
- Adopt
a face down position
- Position the elbows directly below the shoulders
- Try to maintain a straight line from the shoulders
to the ankle
- Set the Abs and also squeeze the bum together
- Hold
for 10-20 seconds and repeat 3 times
|
| |
|
|
 |
|
Advanced technique
- Use the same procedure as before but use a Swiss
ball
|
| |
|
|
|
|
|
SAFETY POINTS
- Consult your GP before participating in any
kind of exercise
- Always Warm up with a pulse raiser (e.g.
skipping, jogging, rowing) and some mobility stretches
before carrying out the above exercises
- Warm down with a gentle pulse raiser and
stretches
- Work to fatigue but maintain form of technique
at all times
|
|
|
|
Make the Most of the 15-Minute Window!!
It’s the end of the surfing day its been perfect
conditions with force 5-6, sun, and Spot on Waves
for Riding and Jumping and you are milking every
last minute of it till the sun goes down. The last
thing you are thinking of doing when you get off
the water is to re fuel with food and drink for energy
for a night out down the pub or the next day on the
water.
Research shows that the first 15 minutes after
exercise is the maximum efficiency point for replenishing
your energy stores, to do this you should consume
moderate to high GI CHO during the 15-minute window
as these are the sources of food which get into the
blood stream the quickest. Try to take about 50g
of CHO from any of the following foods within the
15minutes after coming off the water:
- Jelly Beans/Sports Energy Drinks
- A sports Bar
- Jaffa Cakes
- Dried Fruit
- Raisins, Fig rolls
- Sugary foods
To find out how much of a portion of 50g of CHO
is, check the nutrition detail on the back of the
packet. |
|
|
|
|
|
|
|
|
