SUPfit ~ en

SUP ~ Stand Up Paddle ~ Flexibility / Stretching

It is best advised to paddle for a while on a slow pace…then stretch softly!  No need to apply pressure at this point.

Stretch for about 10 minutes and then start your workout.  When you are done ideally a 10 minutes stretching should take place after your workout.

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SUP ~ Stand Up Paddle ~ Fitness

 Training: ABS ~ Upper abdominals

A rule of thumb, when your chest moves towards your legs we target and exercise the upper abdominal muscles. We do not lean in too much as we don’t want to exert too much pressure on our back and we also avoid pulling our head with our hands.

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Training: ABS ~ lower abdominals

A rule of thumb, when your legs moves towards your chest, we exercise and target the lower abdominal muscle area. By bringing our feet at 90 degrees we slowly bring them down to 45 degrees and then we raise them again to 90 and so forth. Try to avoid resting your legs completely as this strains your back.

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Training: Push ups (up)

Assume push up position. Hands are fist- closed and not open or else we run the danger of injuring our wrists when our hands are on the board  (same goes for ground push ups). By having our hands clenched in fists we acquire a few centimetres of height, resulting in a more complete exercise with less strain. For more balance on the board we can spread our feet apart.

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Training: Push ups (down)

Assume push up position. Hands are fist- closed and not open or else we run the danger of injuiring our wrists when our hands are on the board (same goes for ground push ups). By having our hands clenched in fists we acquire a few centimeters of height, resulting in a more complete exercise with less strain. For more balance on the board we can spread our feet apart.

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Headstand

Headstand needs to be performed correctly so that it cannot create fatigue.  Take your time and don’t rush…you do not have to achieve it within a few minutes…give it time and one day…:)

Headstand A: Bring your legs as close as possible.

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Headstand B: Raise your legs while bending them.

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Headstand C: As soon as you are balanced we slowly start to stretch our legs.

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Headstand D: Voila…you’ve done it 🙂

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Get a SUP & Get out there & Explore 😉