http___www.paddlinglight.com_articles_the-path-to-torso-rotation_.xml
http___fitnes365.com_vezbe-za-zatezanje-stomaka__1.xml
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In kayaking, if you can rotate your torso, your strokes can become more effective. If you’ve ever taken a lesson or read a book on the forward stroke, you’ve probably heard “rotate, rotate, rotate” or some kind of encouragement like “show me your back, show me your chest” to force you to rotate. The reason for the emphasis is that torso rotation, done the right way, gives your forward stroke more power. It’s not just for the forward stroke though; almost every stroke, from sweeps, draws, rolls, etc., work better with torso rotation. To take advantage of the torso rotation, you have to be able to rotate your torso, and, although that sounds straight forward, it’s harder than it sounds. Torso rotation is harder than it sounds, because it isn’t something that most of us do on a daily basis, which means that we’re probably stiff in the torso and could benefit from stretches to increase the rotation. For 2013, I’m incorporating more torso stretches into my workouts — mainly because as I’ve gotten older, I’ve noticed that I can’t twist like I once was able to — and I think you should, too (consult a doctor before starting any new exercise). Here are the extra exercises/stretches that I’m adding to my workout. They come from Fit to Paddle : The Paddler’s Guide to Strength and Conditioning by Rocky Snyder. Unfortunately, the book is currently out of print, so either try to find a used copy or one at the library if you want to see the pictures and more of the exercises that Snyder suggests. I highly recommend the book and it has been helpful for me when I need to find an exercise to help me work on some aspect of paddling. The torso rotation stretches that I’ve been doing: - Upper spinal floor twist The torso rotation stretches that I’m adding are: - Crossover twist - Crocodile twist - Seated torso twist - Simple twist - Seated lower-back stretch - Triangle pose - Side reach I’m going to include some short descriptions, but the images in the Fit to Paddle book and their descriptions are better. Hold the stretches for 10 seconds to 1 minute and do them on each side. Crossover twist Start on the floor on your back, arms out to the side with palms down, bend the knees so your feet are on the floor, cross one ankle over the opposite knee, rotate until the crossed foot reaches the floor while keep your back and arms on the floor. Crocodile twist Lay on your back, arms to the side with palms down, put one heel on the other foot’s toes. Rotate the feet to the ground while keep legs straight. Upper spinal floor twist Lay sideways on the ground, like you’re sitting in a chair, knees together. Arms our in front of you with hands together. Rotate at the waist until your back is flat on the floor and arms out to the side. Legs stay in place. Seated torso twist This is one you can do in your kayak. Sit down on a chair or in your kayak, twist to the right, grab the top of the seat with your right hand and grab the front of the right side of the chair with your left. Twist in the torso by keeping your feet and legs pointed forward. Simple twist Here’s the description from the book: - In a seated position, bring your right leg behind your body by bending at the right knee. - Place the sole of your left foot against the top of your right knee and thigh. - Remain in a tall seated postion as you reach back behind your body with your left hand and twist your torso to the left. - Keep your left hand anchored to the floor and bring your right hand to the left knee to assist in the twisting. Seated lower-back stretch Here’s the description from the book. The picture really helps on this one. - In a tall seated posture, straighten your right leg in front of your body, with the foot pointing to the ceiling. - Bend at the left knee and cross the left foot over the right leg and down to the floor so that the foot can be pulled flat toward your groin. - Place your left elbow against the inside of your left knee as you reach around with your right arm and then anchor it to the floor behind your body. Triangle pose This one really feels great. Here’s the description from the book. - Stand with your legs 3 feet apart. - Keep the right foot pointing forward and turn the left foot side ways so your feet are perpendicular to each other. - Extend your arms out from the sides of your body at shoulder height. - Bend your hip and waist to the left so the left hand contacts the lower portion of your left leg. - Turn your head toward the ceiling. Side reach I really like this one as well. As with the last one, because you’re standing, you could do it on the beach without getting dirty. Here’s the description from the book: - Stand with your legs 3 feet apart. - Keep the right foot pointing forward and turn the left foot sideways so your feet are perpendicular to each other. - Extend your arms out from the sides of your body at shoulder height. - Bend your left knee while your right leg remains straight as you shift your body’s weight sideways to the left. - Lower your left hand to contact the left ankle as you reach up and over your head with your right arm. In addition to torso rotation stretches, I do leg stretches to keep my hamstrings and calves loose, because I think that you need the flexibility in your legs to do torso rotation effectively. If you have other exercises that you do to help with torso rotation, I’d love to hear them.
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Vežbe za zatezanje stomaka - Ove vežbe će vam pomoći ukoliko želite da zategnete stomak, sagorite salo I izgradite trbušne mišiće. Legnite na leđa, noge ispružene a ruke sa strane, dlanovima okrenutim nadole. Savijte levu nogu, uhvatite palac rukom. Onda pokrenite nogu još koliko možete, zadržavajući oba ramena i kukove na podu. Vaš desni kuk će se podići, ali držite oba ramena na podu. Zadržite nogu koliko možete, a zatim okrenite glavu i pogledajte preko levog ramena. Držite za pet do sedam udisaja. Lagano podignite nogu,i spustite je pa ponovite na suprotnoj strani. Lezite na leđa sa savijenim kolenima i stopalima na podu. Pritiskom na stomak do poda, podignite glavu, grudi, ramena i ruke, podignite lagano i noge. Ispružite stopala da se stabilizujete. Podignite levu ruku iznad glave, dok uvijanje svoj torzo ulevo. Ponovite na suprotnoj strani. Lezite na leđa, pete u širini kukova, noge savijene u kolenima, ruke duž tela na podu sa dlanovima nadole. Oslonite se na stopala potpuno tako da potkolenice budu potpuno pravo. Odignite karlicu nagore. Pritisnite ruke na podu da podignete kičmu gore, ostavljajući ramena, glavu i stopala u kontaktu sa podom. Iz položaja kao u prethodnoj vežbi podignite desnu nogu sa poda savijenim kolenima, ispravljajući je prema svom licu. Ispravite desnu nogu u vazduhu. Nogom, crtajte male krugove u smeru kazaljke i kontra-smeru kazaljke na satu. Zamenite desnu nogu levom. Lezite i ukrstite desni članak preko levog kolena. Spojte ruke iza levog kolena i povucite ga prema vašim grudima . Stavite ruke iza glave, laktovi okrenuti suprotno jedan od drugog. Ležeći na leđima podignite ispružene noge pod uglom od 45 stepeni. Dlanovi ispod vrata. Stavljajući desni zglob preko levog kolena, savijte levu nogu. Pokrenite desnu stranu tela što više možete podižući desni lakat. Levi lakat će pasti prema podu. Vratite leđa na pod kao na početku vežbe, ispravite obe noge bez spuštanja. Promenite strane. Lezite ravno na leđa sa nogama ravno, savijte levu nogu na grudi i podigne je pravo u vazduh. Držite nogu sa levom rukom. Lezite na levu stranu, ruke ispravite i raširene iznad zajedno, tako da vaše telo bude jedna ravna linija. Odmorite glavu na levu ruku. Podignite noge u vazduhu, a onda podignite ruke i torzo, koliko visoko možete. Zadržite pet udisaja. Zatim ponovite na drugoj strani. Počnite na sve četiri i uverite se da su zglobovi u skladu ispod ramena. Držite telo dalje od poda, držeći pete, zadnjicu, kičmu, ramena, vrat i glavu, u jednom redu. Podignite levu nogu sa poda, a zatim pažljivo podignite desnu ruku, postavljajući je ravno ispred vas. Promenite strane, podižući desnu nogu i levu ruku.