The core is the place where most paddling movements originate,
find their platform and where they enhance or cancel out each other. The muscles
of the core also have the structurally important task of protecting the spine and
maintaining healthy posture.
Most of the power propelling the boat or board forward are generated by and are passing through the core. Core training is the foundation, the base on which strength training for paddle sports is built on.
The most important core muscles involved in paddling actions are the abdominal obliques, abdominal rectus, lats, serratus, iliopsoas, spinal erector, trapezoid, gluteus and pectorals muscles.
Of the above core muscles list is
the so-called "serape" muscles, the lats, rhomboid, serratus and external and
internal obliques are the most important originators of movements involving
rotation. These muscles are wrapped around the trunk diagonally and it is fair
to say that every paddle stroke finds its origin in the stretch-shortening cycle
of the serape muscles.
There are several exercises that improve core
strength. The basic exercise is the abdominal crunch that is aimed at both the
abdominus obliques and abdominal rectus muscles.
- Lie on a mat with your legs drawn up and hands touching your temples;
- Press the small of the back into the floor and rotate your trunk up diagonally moving your elbow in the direction of the opposite knee;
- Slowly lower our trunk back into the starting position and , again, press the small of your back into the floor and rotate your trunk up diagonally with your other elbow moving in the direction of the opposite knee.
Alternate sets of the above xcrunches
with regular crunches where you curl your trunk up straight with both elbows
moving in the direction of the knees now left elbow to left knee and right elbow
to right knee.
It is very important to intitiate each repetition with a
powerful pelvic tilt, that is pressing the low back into the floor with a slow
and controlled manner.
No comments:
Post a Comment