STAND UP PADDLE

In this post we propose a training session with exercises that are done with our own body weight. It is a session of an advanced level. To do it we only need to have a bar to do the pull ups and a mat. To do this training it is necessary to carry out a basic heating of joint mobility of the parts of the body that are going to work and, after a smooth 3-minute running. Joint mobility: - Weists rotation - Shoulder rotation - Hip mobility - Flexion - extension of knees - Ankles Rotation Here you can watch videos or images of all exercises: - Pull up: https://youtu.be/iUNoLR0pYjY - Push up: https://youtu.be/qj9bBW8m60U - Squat: https://youtu.be/eDEUdZ9WQP8 - Crunch: https://youtu.be/bjG87FedFwM And remember, it is necessary stretch after every session! ALOHA!! Nacho.

Kettlebell session! In this post we will demonstrate that with a kettlebell you can do a fullbody training session. Before this training it is necessary to carry out a basic heating of joint mobility of the parts of the body that are going to work and, after a smooth 3-minute running. Joint mobility: - Weists rotation - Shoulder rotation - Hip mobility - Flexion - extension of knees - Ankles Rotation Here you can watch videos or images of all exercises: https://youtu.be/IXwM8uFnDgY And remember, it is necessary stretch after every session! We let you more training programs:  https://www.foodspring.es/media/wysiwyg/PDFs/ES/171117_kettleball_ES.pdf ALOHA!! Nacho.

In this post we will propose a simple training session on the beach and without the need of any material, just what we normally use to do SUP. Before this training it is necessary to carry out a basic heating of joint mobility of the parts of the body that are going to work and, after a smooth 3-minute running. Joint mobility: - Weists rotation - Shoulder rotation - Hip mobility - Flexion - extension of knees - Ankles Rotation Here you can see a video that shows that you can do exercises on top of the SUP board: https://youtu.be/MDE31Jz9Tcc And remember, it is necessary stretch after every session! ALOHA!! Nacho.

High intensity on board! You can also train cardio on the table, in this post we will give you an idea of how to do it, combining the sand with the sea. For the training we are going to need the SUP material that we normally use. The training has to be on the beach. To train, we will use methods such as HIIT (High Intensity Interval Training) and TABATA. Before this training it is necessary to carry out a basic heating of joint mobility of the parts of the body that are going to work and, after a smooth 3-minute running. Joint mobility: - Weists rotation - Shoulder rotation - Hip mobility - Flexion - extension of knees - Ankles Rotation Here you can watch videos or images of all exercises: - HIIT: https://youtu.be/c1pkiVyxpjA - TABATA example: https://youtu.be/pM-mabJaQos - Skipping: https://youtu.be/VGb_fJ81yWc - Jump squat: https://youtu.be/YGGq0AE5Uyc - Jumping jack: https://youtu.be/Ctb2-WeX3HQ - Mountain climbs: https://youtu.be/g1wnerWzORI And remember, it is...

CORE ON FIRE!! In this post we propose a session of a more advanced level to work the core. With this table of exercises we will be able to work all the muscles of the core ( see previous post ) to be able to enjoy the SUP to the maximum.  For this exercise table we need only a TRX and a mat. To do this training it is necessary to carry out a basic heating of joint mobility of the parts of the body that are going to work and, after a smooth 3-minute running. Joint mobility: - Weists rotation - Shoulder rotation - Hip mobility - Flexion - extension of knees - Ankles Rotation Here you can watch videos or images of all exercises: - TRX plank: https://youtu.be/d0w0Ifjrttc - TRX squat: https://youtu.be/J5lWO8EN4N4 - TRX rib grab https://youtu.be/6CeJglJRIGw - TRX side plank: https://youtu.be/cUBvSUScPoQ - TRX hip trhust: https://youtu.be/HYwYUHRIPGw - TRX lunge: https://youtu.be/Bvn1lP7jo8Y - TRX squat row: https://youtu.be/fCRP0TFCBxs - TRX standing fall out: https://y...

CORE TIME !! In the following post we present a table of exercises dedicated specifically for the core. Everyone thinks that the core is only doing crunches, but the core is the entire middle part of the body and is made up of many muscles, not just the rectus abdominus, the muscles that form the core are the following: ABDOMEN (rectus abdominis, external obliques, internal obliques, abdominal transverse); LOW BACK (multifidus muscle, erector muscle of the spine, latissimus dorsi); HIP (gluteus, iliopsoas). For this exercise table we need a fitball, a bosu and a mat. To do this training it is necessary to carry out a basic heating of joint mobility of the parts of the body that are going to work and, after a smooth 3-minute running. Joint mobility: - Weists rotation - Shoulder rotation - Hip mobility - Flexion - extension of knees - Ankles Rotation Here you can watch videos or images of all exercises: - Fitball plank: https://youtu.be/4JxaKKO4I_c - Isometric superman: https:...

In this post we are going to propose a more complete table of exercises, in which we will need dumbbells of different weights to be able to perform the different exercises. The table is aimed at strengthening the main muscle groups, giving more importance to the back and shoulders, since they are very important in the SUP, and performing a number of series and repetitions in which the strength - muscular resistance will be worked; in this table we will work on supersets, which are two exercises in the same series. To do this training it is necessary to carry out a basic heating of joint mobility of the parts of the body that are going to work and, after a smooth 3-minute running. Joint mobility: - Weists rotation - Shoulder rotation - Hip mobility - Flexion - extension of knees - Ankles Rotation Here you can watch videos of all exercises: - Dumbbell bench press: https://youtu.be/Soq7ElEu0MU - Bent over dumbbell row: https://youtu.be/dwimbUbPabI - Dumbbell front raise: https...

In today's post we will propose a table of exercises to do at home or anywhere, without needing material, working with our own body weight. This table of exercises will be aimed at strengthening the whole body in a basic and simple way. To do this training it is necessary to carry out a basic heating of joint mobility of the parts of the body that are going to work and, after a smooth 3-minute running. Joint mobility: - Weists rotation - Shoulder rotation - Hip mobility - Flexion - extension of knees - Ankles Rotation And remember, it is necessary stretch after every session! Here you can watch videos of all exercises: - Squat: https://youtu.be/EhnwoUrDh_g - Lunge: https://youtu.be/HacUpgo8h80 - Push up: https://youtu.be/5eSM88TFzAs - Front plank: https://youtu.be/YuVr-YPGRUI - Side plank: https://youtu.be/9Q0D6xAyrOI - Dipping: https://youtu.be/BjFa9zSDO-E - Superman: https://youtu.be/-j49_fEiTjk ALOHA!! Nacho.

SUP is a sport that involves many muscle groups and many factors intervene such as coordination, balance, proprioception, strength, etc. ; or these reasons, it is very important to perform a functional training applied to SUP. In the following training post that we publish, we will give you examples of sessions so that you can enjoy SUP in the best possible way. The sessions that we publish will be oriented to people of a medium physical level who wish to paddle surf moderately, they are not applicable to people of high performance. Having said that, we will publish two training sessions each day, one at a basic level and another for a more advanced level. What should i train to do SUP? As we have said before, in the SUP many muscle groups and many factors are involved and, therefore, it is easier to suffer injuries or other damages for performing this sport in an "irresponsible" way. With an adequate functional training we can get to enjoy the SUP safely and in better...