When you’re a surfer, you’re conscious that you just want stability, energy, and suppleness. What higher strategy to obtain all of these without delay than with resistance band coaching!
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Resistance bands are rubbery, elastic bands that come in several sizes, textures, thicknesses, and lengths. They’re used extensively in rehabilitation coaching and extra persons are starting to make use of them in full-body exercises.
Benefits of coaching with resistance bands
Listed below are some benefits of including resistance bands to your coaching routine:
- Resistance bands are transportable. Surfers journey lots, so carrying numerous health gadgets is commonly prohibitive. Resistance bands are light-weight and compact, which makes them an ideal addition to your journey pack and your yoga mat and a skipping rope.
- They make dynamic stretches simpler. Dynamic stretches are stretches the place you progress when you stretch, and they’re important for constructing energy, flexibility, and stability.
- Resistance bands are cheaper than the health club. A set of bands can price as little as $25.99.
- Their versatility means that you can practice wherever. Even should you stay in a small house or a van, you may get a great exercise. They don’t require a lot house, only a little bit of creativity.
- They allow you to work extra areas of your physique without delay. With weights, you’re solely engaged on one explicit muscle group. Resistance bands work the smaller stabilisation muscle groups throughout the joint to maintain the resistance band in place. Just like pilates and different smaller motion centered workout routines, you may get an ideal exercise in a brief house of time.
Do some dynamic stretches with resistance bands earlier than hitting the water.
Prime resistance band coaching workout routines for surfers
Listed below are some high resistance coaching workout routines for surfers. Do from 10 to 20 reps of every train, and repeat every train a minimum of twice.
Banded squats work the Gluteus Medius, hip abductor, and quadriceps. You’ll want a hip band, a smaller round band like Victorem’s hip circle.
Get up straight, with toes hip-distance aside and the resistance band round your thighs. It needs to be simply above your knees.
Widen your stance till the band is sweet and tight, then do squats, conserving your again straight. Additionally, concentrate that your knees don’t go additional ahead than your ankles.
Banded hip flexor stretches
This train is superb for hip joint stability and glute energy.
Wrap the resistance band across the backside of your proper foot. Get down in your mat or the ground. Lie face down along with your proper leg bent in order that your foot is near your glutes.
Now slowly straighten that leg as a lot as you’re able, working towards the band. Pause on the high of the motion. Deliver your foot again slowly, then repeat.
Repeat this on the left aspect.
Burpees work your hamstrings, quads, calves, and pecs, triceps, and deltoids.
Do burpees as you often would, however loop the resistance band simply above your ankles. Hold your stance extensive sufficient to really feel the stress within the band.
Every time you progress, your outer leg muscle groups can be getting an additional exercise!
Variation: Loop the resistance band round your forearms and preserve your arms extensive sufficient to really feel the stretch throughout the push-ups.
Banded shoulder press
This train works your deltoids, triceps, and higher chest. You’ll want a protracted resistance band for this train. Stand with each toes hip-distance aside and on the resistance band. Maintain the far aspect of the band in every hand.
Now convey your arms up and over your head right into a shoulder press. Pause on the high of the motion. Exhale as you convey the band up. Return your palms to shoulder peak, and repeat!
Banded pull-downs work your latissimus dorsi muscle. Wrap or loop your resistance band round a pole, tree, or one other stationary object. Kneel in entrance of it, holding each ends of the resistance band in your palms.
Now do pull-downs to convey your palms right down to your chest, exhaling as you convey your arms down.
Banded entrance squats
Banded entrance squats work the gluteus medius, hip abductor, and quadriceps. Stand in the identical place because the banded shoulder press, holding the band in the identical manner. This time you’re going to maintain your palms on high of your shoulders, palms dealing with up.
Do squats on this place, ensuring the band stays round your toes and your palms. Exhale every time you straighten your knees.
Banded bent-over rows
This train works your decrease rhomboids. Stand in the identical place, however this time holding each ends of the resistance band, one in every hand. Lean over so that you just’re dealing with ahead at an angle however along with your again straight. Your knees are barely bent.
Now pull up on the band along with your palms as should you had been making a rowing movement. Hold your legs and again in the identical place.
Banded push-ups work your chest, shoulders, again, hips, and triceps. Wrap your resistance band round your higher again, holding onto every finish. It is best to really feel the band throughout your shoulder blades.
Now do push-ups as you usually would. The band can be very tight on the high, so pause there earlier than coming again down slowly.
There you’ve it, a choice of resistance band workout routines to construct your browsing efficiency. Take pleasure in!
For extra surf coaching concepts please see our entire part on surf coaching and development.