In order to confidently master the support strokes (especially high and arched support) on calm water, after you have basically learned how to use them, try the following exercises.

• Partially fill the kayak with water to make it unstable. In this state, try to row forward, turn, make sharp turns.
• Accelerate a kayak partially filled with water, duck to the bow, and then brake hard. The water in the kayak will overflow into the nose, and the kayak will stand on the "candle". From this position, he can fall in any direction with approximately equal probability; hold it on the candle, deck up, for as long as you can.
• Ask a friend standing on the shore to raise the bow or stern of your kayak to the height of his height, and then sharply push you along the axis of the kayak forward and down. The kayak will dive deep and begin to surface, as if jumping from a waterfall or from the shore. In this position, he is quite unstable. Keep him on an even keel until he returns to his normal position. Pay attention to the fact that there is sufficient depth in the place you have chosen.
• Ask 1-2 comrades standing in shallow water or swimming nearby to take your kayak by the stern and, without warning, sharply heel it in one direction or the other, trying to turn it over. Your task is to keep the kayak on an even keel. If your comrades have reached their goal, have them release you and allow you to get up, and then continue the exercise. This exercise is called "playing in Losevo" - the famous Losevo grebes act on a kayak in much the same way, but, unlike your comrades, they do it without interruptions.

ESKIMOS REVOLUTION "SCREW"

The mechanics of the coup "screw". Exercises and advice. One-hit coup.

This method of the Eskimo rollover, as has already been said, is nothing but the limiting case of a support. It does not require oar interception and fits into normal rowing more naturally than a "lever" flip. But this is a much more complex movement associated with rotation in two planes. Therefore, to explain it "from scratch" is quite difficult. The most reliable option for learning this technique is to gradually develop a deep arc support, bringing the boat to 180 °. But this method takes a lot of time.

In addition to the objective complexity of this technique, there are at least two main types of technique for its implementation with an emphasis on different components. Finally, almost every instructor who teaches you this technique describes it in his own way and in his own frame of reference: one - in coordinates related to the shore, the other - relative to the boat, the third - relative to the rower's shoulders. So don't be surprised if you hear diametrically opposed instructions from two instructors. You will have to figure out for yourself whether they are related to different descriptions of the same movement or to really various options technology.

The mechanics of the coup "screw"

The main element of this technique, as well as all types of support and the Eskimo coup, is the so-called "hip jerk", or rather, the bending of the lower back. It is with this movement that you turn the boat itself over. All the differences between these techniques are related only to what the other half of your body is doing at this time.

If the "lever" roll is based on jet propulsion, then the "screw" roll (in its most complete and consistent version) is due to the inertia of your body and the kinematic limitations imposed by its design. To explain this, without delving into the wilds of theoretical mechanics, let's try to slowly perform an "upside down" flip.

• Stand sideways to a solid support and imagine that water is around you, and air is somewhere behind the bottom of the kayak. Get close to the bow of the kayak. Grasp the support with your hands.
• From this position, hold the body in a horizontal plane, in a circle with a center in the lumbar region. The body slides flat on the surface of the water, chest down (in the actual execution of the coup, respectively - up). Describe an arc of 90 degrees. 75°, 85°... is it a bit tight?
• Imagine what would happen if you could continue this movement further. You would go to the stern of the kayak, facing the deck. Naturally, you cannot take such a position.
• But you also cannot instantly stop in the middle position, since your body has a certain inertia. So it keeps moving, engaging what it's attached to - your hips and kayak. To follow him your hips forced flip 180° at this point!
• After that you continue Roundabout Circulation hull and approach the stern with your back. AT this exercise"on the contrary" you will find yourself under the stern of the kayak, face in the water. At the real coup you go out on the stern of the kayak, face up, and from here straighten the body to the normal position.

Rice. 59. KURMASANA(turtle pose)

Spread your legs. Tilt your torso forward and place your hands under your hips. Press your hands to the floor. Stretch your legs.

Rice. 60. HASTHA PADASANA(arm and leg stretching exercise)

Sit down, stretch your legs forward. Grab your toes and spread your feet as wide as you can. Bend forward and touch the floor with your chest. Knees and arms should not be bent.

Kurmasana and Hasthapadasana are very good for developing maximum ligament and lumbar flexibility.

Yoga exercises for the thoracic spine

JANU SIRASANA(head pose on knee)

Variety 1 (Fig. 61)

Sit down. Press the left heel into the perineum, extend the right leg completely and keep it straight. Grab your right foot with both hands. Exhale. Pull in your belly. Slowly bend over and touch your forehead to your right knee. Hold this position for five to ten seconds and gradually increase the duration. Return to starting position and repeat three to six times alternately on each side.

Variety 2 (Fig. 62)

Instead of pressing your heel against your perineum, place your foot on your thigh. It will put pressure on the insides of the abdomen when bending the spine forward.

Variety 3 (Fig. 63)

Variety 4, lateral position (Fig. 64)

Bend your right leg and extend your left leg to the side. Grasp your left foot firmly and bend your spine to the side.

Variety 5

Stretch your legs and then bend your right knee. Keep your right foot close to your perineum. Now lift straight up left leg and grab her foot. Tilt your head and touch your knee.

Return to starting position and repeat several times.

Stretching muscles while sitting

Rice. 66. EKA PADA SIRASANA(leg posture behind the head)

Variety 1

Sit up straight and stretch your legs. Grab your right foot with your hands and place it behind your head. Keep your foot firmly; keep your arms folded in front of your body for a few minutes. Change posture.

Rice. 67. EKA PADA SIRASANA(leg behind the head pose with an inclination)

Variety 2

From a seated position EKA PADA SIRASANA lean forward and grab your right foot. At the same time, the left foot should be firmly held at the back of the neck.

Rice. 68. EKA PADA SIRASANA(position leg behind the head lying)

Variety 3

From a seated position, eka pada sirasana, slowly lie back, keeping the left leg straight and the right leg behind the neck.

Rice. 69. EKA PADA SIRASANA(leg behind head pose)

Variety 4

Lie flat on your back. Pull your right foot up to your left ear. Then, using the right hand, extend the toes of the right foot as far as possible behind the left ear.

Rice. 70. EKA PADA SIRASANA(leg behind head pose)

Variety 5

Lie flat on your back. Raise your head and thoracic spine. Then firmly grasp the right foot, keeping the right knee straight. Take the right knee to the forehead, keeping the left leg straight on the floor.

Rice. 71. DVIPADA SIRASANA(pose head on knees)

Lie on your back and slowly bring your right leg behind your head. Don't try to make a big effort. With the right leg firmly planted, bring the left leg behind the head and the right leg. Interlock your fingers at the hip joint.

This is one of the advanced exercises that should be done carefully. There is no other exercise in the Forward Bending group that puts the same amount of pressure on the abdominal muscles. The spine and neck are also exercised more. The muscles of the legs and thighs are made elastic and strong thanks to this exercise.

Rice. 72. OMKARASANA and PRANAVASANA(OM pose)

This posture resembles the Sanskrit letter OM as it is written and hence the posture is called OMKARASANA.

Place your left foot on your right thigh. Then grab your right leg and bring it behind your head.

The pose provides maximum stretch to the thigh muscles and creates tremendous pressure on the organs. abdominal cavity, as in an exercise with a full twist of the spine.

Rice. 73. Krishnaasana(pose of little Krishna)

One leg is wound over the head by the neck and wedged with the back of the neck. Balance is maintained with the help of the other leg and the opposite hand. This exercise causes both stretching and lateral movement.

Rice. 74. UTHITHA KURMASANA(balancing turtle pose)

Put the right foot behind the head and wedge with the back of the neck; then put the left foot behind the right and form an ankle lock. Maintain balance with your hands. This posture is one of the most difficult and should therefore only be performed by advanced students. It creates a large load on the muscles of the shoulders and abdomen.

Rice. 75. YOGA DANTA ASANA(yoga symbol pose)

In this exercise, the knee joints are twisted and the foot is held under the right armpit. Hands are closed behind the back. The pose increases the mobility of the knee joints.

Exercises with own weight accessible and effective, but if you want to continue to progress, you need to complicate them.

There are many reasons to love bodyweight exercises. They are affordable (require little or no equipment), they are effective, and they are ideal for beginners who need to develop basic strength skills and master correct technique doing exercises before starting weight training.

More importantly, bodyweight exercises will help you develop functional strength that will come in handy in daily activities. You can sit down and effortlessly lift a heavy laundry basket, or carry a shopping bag loaded with groceries from the supermarket - without the risk of hurting your back or feeling pain. “Many people get injured in movements where they are weak or vulnerable,” says Francesca Martinez, certified personal trainer from Austin, Texas. Bodyweight exercises will help you get stronger in a variety of ranges of motion. “Sooner or later, you will still encounter this movement, but your body will already know how to respond correctly,” Martinez adds.

But after a few weeks of training, bodyweight exercises will start to seem too easy for you. Eventually you will find yourself having to raise the difficulty level in order to keep progressing. Luckily, there are quite a few strategies you can use to make bodyweight exercises more difficult - you definitely don't have to do hundreds of aerials!

1. Slow down

Instead of doing a quick set of squats or, Martinez recommends taking 3-4 seconds to lower to the bottom point. Then pause for a second, and only then return to the starting position. You can use this strategy with almost any bodyweight exercise, from pull-ups to sit-ups.

Slowing down the down phase increases time under tension and gives the muscles more stimulation than when you automatically churn out one rep after another.

2. Use explosive technique

You can increase the intensity of regular bodyweight exercises like squats or push-ups by turning them into plyometric or explosive movements. To do this, simply pick up the pace and focus on the peak power of the arms or legs to jump or jump in the concentric phase of the movement. Your goal is to get your arms or legs off the ground.

Not only will plyometric exercises tire you out faster (they use more energy than regular versions the same exercises), but also help develop explosive power that is useful in other activities, such as running. In 2018, a study on plyometric training was published in the European Journal of Science and Sports. The authors concluded that such training can increase muscle strength, which in turn leads to increased running speed.

3. Make one-sided movements

If you are tired of doing regular exercises like squats, try their one-sided counterparts: box squats on one leg, climb to the platform, side lunges or exercise "skater". By shifting the lion's share of the load to one leg or one half of the body, you will develop coordination and balance while working out the muscles. In general, this will only make you stronger.

Runners Unilateral strength exercises help to avoid overexertion injuries, as they equalize the development of the dominant and lagging half of the body. For example, many runners lack the strength of the thigh muscles on the right or left, which makes them more prone to injury due to muscle strain. This is stated in a study published in the Clinical Journal of Sports Medicine.

Here are some great unilateral exercises to get you started:

Stand in front of a box, bench, or stable chair. (Note: The height of the box, bench, or chair depends on your current strength and flexibility. Start with a low platform and work your way up.) To begin the movement, place one foot on the box, bench, or chair. Then lean forward slightly and push off your heels to lift your body and straighten your leg. Slowly lower your other leg to the ground and repeat the movement for the intended number of times.

Stretch your arms out in front of you for balance. Raise one leg ten to fifteen centimeters off the ground, and bend the other at the knee to slowly lower the pelvis (most people are better off standing in front of a box, bench, or chair and crouching to that level, letting the other leg float in front of them).

Keep your shoulders back. The knee of the working leg should be directly above the ankle joint. Touch the box, bench, or chair with your buttocks, and then push off with your working leg to return to the starting position. Repeat the exercise.

How to simplify the task? Raise a chair, box, or bench higher. You can also grab the TRX handlebars with the minimum amount of support you need to complete the movement.

Place a box, bench, or stable chair 10-20 cm behind you. Start the exercise standing on one leg. Push your pelvis as far back as you can while you can keep your balance. Make sure that the knee of the working leg remains strictly above the foot. The non-working leg dangles in front of you. Touch the buttocks of a box, bench or chair; try not to transfer body weight to the fifth point. Push off the heel of your working leg to rise to a standing position. Do all the planned repetitions with one leg, and only after that switch to the second leg.

4. Play with work/rest intervals

Manipulate work and rest intervals to turn your bodyweight workout into a routine. For example, you can work for 30 seconds and rest for 30 seconds. Or you can kick up the intensity by doing 6-8 sets that alternate 40-second work intervals with 15-second rests. “Be sure to do quality reps from the beginning to the end of each set,” Martinez says. “If you want to raise the level of difficulty, extend your work intervals to 60 seconds and reduce your rest to 10 seconds.”

Or, you can try the classic - a type of high-intensity interval training, in which 20 seconds of work alternate with 10-second pauses. You do eight circuits in total, so you end up with a 4 minute workout. In the original 1996 study, Tabata training was shown to increase aerobic and anaerobic endurance more than traditional moderate-intensity cardio training. Awesome bodyweight exercises for Tabata training: jump squats, plyometric lunges, thrusters, rock climber.

5. Add rotation

By adding rotation or core rotation to standard exercises like squats or glute bridges, you will not only make the movement harder on the CNS, but also increase the range of motion in the thoracic spine. The thoracic spine is "built for rotation, but most people don't rotate it often," Martinez says.

As an example, you can take a regular glute bridge and add a lateral movement to it. How to do it: Raise your pelvis into a glute bridge, and then, keeping your pelvis elevated, bring your arm across your torso and touch the floor on the opposite side. Return to the starting position and do another glute bridge, only now add movement with the other hand.

Or, you can try the climbing exercise with rotation. Instead of just pulling your knees up to your chest, try bringing your knee to the opposite elbow.

6. Synchronize your breath

I hope you already know that you can’t hold your breath during a workout. It's time to take the next step and synchronize your breath with your body movements to increase the participation of the core muscles in each exercise.

To do this, try to inhale strictly through the nose during the eccentric, or downward, phase of the exercise, and exhale through the mouth during the concentric, or contracting, phase of the movement. “Exhaling through your mouth allows you to create a strong contraction of the anterior muscles. abdominal wall', explains Martinez.

For example, during the jump squat, inhale through your nose as you lower yourself to the bottom, and exhale through your mouth as you jump.

You can do all the exercises in a row to work out the abdominal muscles well, or choose a few suitable ones and include them in your workout.

1. Crease to the legs

• Lie on your back, raise your legs and arms at a right angle.
• Lift your shoulders and pelvis off the floor, touch your feet with your fingertips.
• Slowly lower yourself back to the floor.
• Repeat 20 times.

• Lie on your back, pull your navel towards your spine and press your lower back to the floor.
• Raise both legs up to an angle of 45 degrees, point out the toes.
• Start slowly crossing your legs. Do 10-15 reps for each.
• You can complicate the exercise by throwing loops on your legs.

3. Frog crunches

• Sit on the floor with your weight on your sitting bones. Lean back to maintain balance, bend your knees and lift your feet off the floor.
• Exhale, pull your navel towards your spine and lean back, opening your arms and straightening your legs.
• Inhale as you return to the starting position with your knees at your chest.
• Repeat 20 times.

• Lie on the floor, press your lower back to the floor, put your hands behind your head.
• Pull your knees up to your chest and lift your shoulder blades off the floor.
• Straighten your right leg low off the floor, and turn your body in left side touching the left knee with the right elbow. In this movement, the whole rib cage and not just the elbow.
• Do the exercise on the other side. This is one repetition.
• Do 25 reps.

• Lie on the floor, place your arms on either side of your body, palms down.
• Raise your legs, bent at the knees, so that they are located at chest level.
• Lift your hips off the floor, lifting your legs higher.
• Lower your legs back to the floor and repeat 2-3 times.
• Do not use momentum, the movement must be made due to the muscles, so do it slowly.

• Lie on the floor, stretch your legs, arms along the torso.
• Raise your legs and shoulders low from the floor - this is the starting position.
• Raise the body with a straight back and legs bent at the knees, only the pelvis remains on the floor.
• Return to starting position and repeat 25 times.

• Sit on the floor, bend your knees, put your feet on your heels, tilt your body back, your back is straight.
• Keeping your hands in front of your chest, turn your body to the right, then to the left - this is one repetition.
• Do the exercise 15 times.
• If you want to complicate the exercise, lift your feet off the floor.

• Lie on your back, lift straight legs and arms up, tear off the floor upper part back, stretch your hands to your feet.
• Lower your legs to a 45-degree angle, and place your hands behind your head. Do not lower your shoulders to the floor, press your lower back to the mat.
• Repeat the movement, stretching your hands to your feet.
• Do 10 reps.

9. Half banana

• Lie on the floor, straighten your legs, stretch your arms in front of you.
• With an exhalation, lift the body and the left leg, hands tend to the left foot. Lock the pose in the extreme position and slowly come back.
• Repeat the twist on the other leg.
• Continuing to alternate sides, repeat 20 times.

• Lie on the floor, straighten your legs, put your hands along the body.
• Slowly raise your body and right leg. Turn your body to the right and touch your right foot with your left hand. Hold for one second.
• Slowly lower yourself back to the starting position and repeat on the other side.
• Perform the exercise 15 times, alternating sides.

• Stand on the side on the forearm, remove the other hand behind the head.
• With an exhalation, draw in the stomach, pulling the navel to the spine, turn the body to the floor and pull the elbow of the free hand to the supporting wrist.
• With an inhale, return to the starting position and repeat seven more times on this side and eight on the other.

12. Slow leg raise

• Lie on the floor, lift straight legs up, arms along the body.
• Press the lower back to the floor, slowly lower both legs, then just as slowly raise them. The slower you move, the harder the exercise.
• Repeat 10-15 times.
• If you want to make the exercise more difficult, do not lower your legs to the floor, hold them at an angle of 20-30 degrees, and then raise them again. In this case, the abdominal muscles will not relax throughout the exercise.

• Lie on your stomach, raise your arms above your head. Stretch belly to protect and lengthen lower part back. Raise straight legs, arms and head.
• Raise your right leg and left arm a little higher, then lower them lower and lift your left leg and right arm.
• Continue slowly alternating arms and legs, do not dangle, keep the body in place.
• Repeat 20 times.

If you want to increase the load, try a medicine ball or. And don't forget your diet! Even super-intense exercises will not give you a beautiful relief press without .

Everyone who has been training for a long time wants to bring something new and varied to their workouts. This will make workouts interesting, effective and not boring again. Today we’ll talk about how to diversify exercises for and core muscles.

Let's start with an exercise. Those who have been doing this exercise for a long time and can be in the right position for a long time can get bored. There is a way out - to complicate the bar!

1. Plank with turn- you need to take the emphasis lying down, not on the forearms, as with a regular plank, but on the palms, as in push-ups. And put your feet on the bench. Taking small steps with your hands, you need to move in a circle. At the same time, you need to keep the abdominal muscles in tension and make sure that the body and legs form one straight line. You need to do 4 approaches, that is 4 full circle, with a minute break in between. The muscles of the press and back in this version of the exercise work much stronger than when performing a regular plank.
2. Side plank with traction in the side plank position, in your free hand, take a light dumbbell or bar from a regular dumbbell. Straighten your arm with the dumbbell and pull it back to your chest. It is enough to perform 10-15 times for each side. Do two sets with a minute break in between. In this version of the side bar, it is much more difficult to keep the body in its original position.

Another exercise where you need to keep the body straight - hyperextension with dumbbell row. In the hyperextension machine, lower yourself to a horizontal position. Take dumbbells in your hands and slowly pull the dumbbells to your chest in turn. Make sure that the position of the body does not change! You need to perform 8 pulls with each hand - this will be one repetition. And you need 3 with a minute break between them.

Grouping on a medicine ball- you need to take an emphasis lying down, putting your feet on the medicine ball. With your feet, roll the ball towards you, thus lifting the pelvis as high as possible, and do not change the position of the hands. Hold for a second at the top and slowly return to the starting position. Perform 3 sets of 10-15 repetitions each, with a minute break in between.