"Loose the Hunch!"
Glenn Ward is a windsurfing instructor who has developed his own style of fitness regime. As windsurfers ourselves, we are aware that most of you don't enjoy going to the gym but we all know that we should probably do something to make sure our bodies don't fall apart when we pull out that wave board every three weeks.
Over the coming months, Glenn will give us a simple-to-follow regime that doesn't require an expensive gym membership or expensive equipment, can be done outside, and most importantly, won't bore you to death.
Each month, he will also give us some nutritional advice, so you can get in better shape sitting on the sofa.
There's no getting away from it, years of windsurfing and sitting at a desk produces bad posture, we all have at least a little hunch. So, I'm going to kick things off with three exercises that are good for the back.
Firstly we'll start off with some simple back raises, great for working the lower back which is often forgotten. These muscles are used constantly when windsurfing especially if you are twisting your body during a rotation. If you are sat at a desk all day and wonder why you get a bad back from windsurfing or surfing, then you need this exercise!
- Grab a boardbag or simply lie on the lawn, face down
- Place your fingers behind your ears
- Toes to the ground and raise your head, pivoting from your hips.
Reps: Start off with 3 sets of 10-15 reps and build from there.
Tip: If you have a fit ball, try adding this to the exercise, resting your lower abs on the ball.
Tip 2: Add in some twists (great for backloops)
One Arm Row
Grab yourself a dumbbell or something equally heavy. Find a bench, chair or back of the van for a One-arm Row, great for the middle back and also an all rounder for your arms. Get this exercise down and you will notice more sheeting in power, making your forwards whippier.
- Put your left knee and left hand on your bench
- Keep your back flat and horizontal
- Pick up the dumbbell and hold at arms length.
- Draw the weight up towards your body keeping your elbow up.
- Swap sides after you have completed a set.
Reps: For toning muscle, its best to start with a weight that works for 3 sets of 15 reps to start. Build up reps rather than weight.
The Pull Up
The wide-arm, over-hand-grip pull up works the upper back and shoulders. Improve your pull up skills and you will get better light wind waterstarts and more power in your top turns.
- Grip the bar a shoulder and a half width apart with an over hand grip.
- Move yourself from fully extended arms to chin level with the bar for each rep.
Reps: If you are not used to these, start slowly and find a number of reps that you can reproduce three times.
Tip: To build up quickly, use ladder sets. For instance if your maximum is 8, then try 6, 4, 2 and at the next workout 8, 6, 4 and so on