SUP in RIO

Você acha que Stand Up só surfa marolas?

2010-06-08T18:05:00.001-07:00

Papo com Davo Muir: o australiano que venceu campeonato de SUP em Sapinus, no Tahiti

2010-06-04T14:18:00.000-07:00

Paddle Techniques: The Catch (By Dave Kalama)

2010-06-01T19:39:00.000-07:00

Most of my paddling life I’ve been using the Hawaiian stroke, which probably comes as no surprise given my Ohana. But my canoe partners and I converted to the Tahitian stroke over the last few years, and I’ve translated it into Stand Up Paddling–both for distance/downwind and for surfing. It is a more efficient stroke, but it’s hard to fully master. Picking up some of the basic elements will help your paddling, but you’ll probably need some qualified coaching along the way to avoid adding bad habits and to pick up the little subtle elements that make the stroke really work.
The best way to learn to paddle is to join a canoe club, do six man paddling, and have your partners bug you to do it right. Big time commitment though, and it will take at least a year to get good. Any good canoe paddle coach can help you with the basics, but the Tahitian stroke is not common, and they may not know the modifications that make it work for Stand Up Paddling.
Paddling is far more complex than it seems. It’s like playing an instrument. I can show you the chords, but you’re going to need a lot of practice to be ready to jam with Eddie Vetter. Even the “chords” for the Tahitian stroke are pretty complicated, so I’m going to break it down over a number of posts.
We’ll start this series with the Catch–the key to effective paddling. Catch is about three things: Reach, torso position, and timing. Reach is a bitch. Reach is what you hear paddle coaches yelling all day long.
Stand on your board in your usual stance and position, reach forward as far as you can and have someone mark that spot on your board with tape or a Sharpie. Copy the mark to the other side. Now mark several spots every couple of inches FURTHER towards the nose of your board, because as far as you can reach today is not enough.
Three body movements add reach. Stand with your shoulders square and reach your arm as far forward as you can. That’s one. Now rotate your shoulders and you can reach quite a bit further. That’s two. Now twist at the hips, turning your torso forwards. That’s three. If you do all three together with a little push–a gentle punch with your lower arm–you’ll have momentum, your joints will open, your muscles will stretch, and you’ll be able to reach even further. That’s four. A free bonus.

Jeremy Riggs tries the reach
To make the catch work best your paddle needs to be as vertical as possible. If you reach across your body to do that your upper arm will be at a very weak and clumsy position. So you need to stack your shoulders–bend at the waist a little to get your upper arm shoulder as high above your lower arm shoulder as you can. Extend your upper arm to get the paddle vertical.

You can see the shoulder stacking pretty clearly in this sequence, courtesy of Randy Strome at the Standupzone
The lower arm comes forward with the torso and shoulder twist, upper arm comes over the head to get the paddle as vertical as possible, lower forearm punches forward lightly, straightening out the lower arm and extending the muscles without hyper-extension, and then the paddle enters the water just as the muscles start to contract.

More reach!

Better–good torso and shoulder twist, stacking the shoulders and keeping the paddle perpendicular to the rail

From the other side
Now all these new movements need to come together at the same time so your can push the paddle into the water just as the momentum ends. The timing is just about impossible at first, it’s one of the hardest things to learn, and it needs to become automatic.
Next time we’ll get into the power stroke.

Paddle Techniques: Recover (by Dave Kalama)

2010-06-01T19:15:00.000-07:00

We’re going to talk about how you finish the Tahitian stroke and then put the whole thing together. The first two articles: The Catch, and Adding Power, are both useful even if you don’t adopt a Tahitian stroke. This article isn’t, it’s only useful if you adopt a true Tahitian stroke. The unique part of the Tahitian stroke is in the recovery–pulling the blade out of the water and getting it back out to reach, catch, and start again.
When people first start paddling they tend to pull the paddle back as far as they can, and then recover by lifting the paddle behind them and swinging it back to the front. It’s too bad this is such a natural movement, because it’s a really bad way to paddle. You can’t add any real power once the paddle reaches your feet, any pull on the paddle as it travels back pulls the rail and tail of the board down and pulls you out of balance, and that long swing takes a lot of energy.
After people gain experience they often progress to a rough copy of a Hawaiian stroke. They pull the paddle to just before their feet, drop the upper hand out and down which pops the blade out of the water, then they swing the paddle forward to recover and bring the upper hand back into position for the next stroke. This is a more powerful, but it takes a lot of energy to swing the paddle through the stroke and there’s no time to rest.
The Tahitian Recovery
As soon as you put the power to it, start recovering by lifting the paddle out of the water like drawing a sword from a scabbard. You turn the handle with your top hand like a knob to feather the blade and help it pop out of the water. You do this feathering movement even when the wind is behind you because it helps the paddle exit the water cleanly. Break your lower wrist inwards as your upper hand turns the knob, then push upwards with the lower hand while the upper arm relaxes and follows the movement. You extend your lower arm, move your upper shoulder and arm into the stacked position, rotate your torso and shoulder forwards and punch out for the catch.
The upper arm moves through a small circle that is flattened like an almond. It adds power in the stroke by pushing down as the shoulders twist.
The lower arm adds power at the same time, pulling back with the torso and shoulder, then relaxing as it pushes the paddle up out of the water. Then it pushes forward in a gentle punch to reach for the catch of the next stroke.

It’s not a conga line, it’s Jeremy Riggs showing the Tahitian recovery. The sequence starts from the back “jeremy”. Photo courtesy of Randy Strome
The total amount of movement in the recover is a fraction of the effort required in swinging the blade back into position with conventional strokes. The downside is that your upper arm can get tired quickly from staying in a high position constantly. The trick is to relax the arm all the time you are not pulling, and let it hang from the handle rather than trying to use the upper arm to pull the paddle from the water. Your upper hand feathers the paddle, but it does it like turning a knob, a very easy movement.
The lower arm needs to relax during this movement also. You’re going to use the lower arm to push the paddle upwards, but it’s a light weight. You should feel the muscles go soft as you pull the paddle from the water. Start breaking the wrist immediately, and keep it bent softly until you start the punch for the reach. The biggest advantage of this stroke is how efficient it is. If you’re keeping your arm muscles tight when you’re doing the recover you’re not gaining full benefit.
You should exaggerate all the movements at first. Keep your initial pull VERY short, as soon as you put the power in, you stop pulling and start recovering. Your upper arm needs to hang on the paddle during recover and the lower arm should feel soft and loose. Exaggerate the relaxation. Your reach should be extreme. Go past your comfort zone and get your shoulder way out. Stack your shoulders and get the paddle as vertical as possible. You might find your paddle is too short for this long reach. Consider getting a longer one or extending the one you have. There’s an article in Ke Nalu about paddle length and how to extend a paddle that’s already cut.
Even in this exaggerated approach you should start seeing the benefits of the Tahitian stroke. You won’t be fast at first, and your shoulders will probably hurt. Your balance will feel off and the board will be more tippy because you are not winging out a big balance pole every stroke. Keep at it and all of this will improve quickly. You’ll find your arms are not tired after a long paddle. You’ll find you can immediately bump the cadence way up when you want to, because the recovery movement is so short, and the short, sharp power strole takes a fraction of the time. You’ll find you can get into bumps with fast strokes that feel like you are just tapping the water.

This is NOT the prettiest stroke I’ve ever done. Let’s look at the flaws starting with the second me from the back. My lower wrist isn’t broken and soft enough so when I push up, my lower arm pivots from the shoulder and pushes the paddle too high (third me). With my arms too high I have to swing the paddle more instead of just punching it forward (fourth me) but now I’ve got it in the right place, I stack my shoulders and get a good catch. Photo courtesy of Randy Strome.
Remember, 70 percent of the power available in a stroke happens during the catch. A long stroke is something like “onnnne huuundreeed” while a Tahitian stroke is “70,70,70″. It works out that way. You have a lot more control over the amount of energy you use and your pace. You can increase the cadence, or you can pull a fraction longer or a fraction harder.
Don’t be surprised if that takes a while to learn. It has to get into muscle memory, and you have to master all the little bits. To really get it takes about a year with a lot of paddling. Here’s a quick recap starting from recovery:

At the end of the power stroke don’t wing your upper arm–pull the blade up and out of the water like drawing a sword.
Breaks the wrist of your lower hand inward and relax most of the lower arm, using only minimal effort to push the paddle upwards.
Upper hand holds the handle like a knob, with the thumb pointed to the side.
Twist the blade to a feathered position without putting a strain on the wrist.
As the blade leaves the water the shoulder, arm and upper torso do a gentle punch, reaching for the catch.
Upper arm extended, stack the shoulders.
Push the blade smoothly in, torso and shoulder rotation applies power.
Upper hand pushes forward and slightly down to aid in the power keep the shaft vertical.
As soon as power is applied you relax, and start the recover.
The upper arm motion is a fluid rotation like an almond.
Pay attention to relaxing muscles when you can.

Breathe
Mistakes people make

Forcing the stroke. Relax. If you do it right your hands, torso and shoulders return to position automatically
Pushing too soon. Keep your cadence easy and your pull light. Get the motions down before you try to go fast.
Pulling up the paddle with the upper hand. The upper hand follows the paddle. You push up with the lower hand
Holding the handle too tight. Hold it like a knob.
Tightening the lower arm. Relax it while you’re pushing up. Sounds funny, but you’ll get it.
Too short reach. You have to get out there and stretch your muscles out. If you’re reaching short your body is all cramped up. Open your shoulders and your torso.

Paddle Techniques: Applying Power (by Dave Kalama)

2010-06-01T18:43:00.000-07:00

Hopefully you’ve been practicing that long catch. It’s a critical component of any stroke. Now we’re going to talk about adding power to the Tahitian stroke.
The toughest part to learn is how short the power stroke is. We’re all used to stroking hard at least to our feet. Some people try to pull even further than that. To learn the stroke I want you to overcompensate, and apply the power in just a super brief pull. As soon as you apply power you should stop pulling. At this stage people can’t seem to do it briefly enough. Focus on it. I know it will feel like you’re just patting the water. Concentrate on giving a hard pull and then ending your pull and starting to get the paddle out of the water.

You’ll be surprised how well this quick pull will move your board, even though it feels like you are not doing any work. The catch and first bit of pull is 70 percent of the power in any stroke. Applying energy after the catch adds power, but only a little bit, and it takes a lot of energy since your body isn’t in an efficient position. You also get both your hands and your torso out of position for the next stroke, and you have to get them back where they belong before you can start again. All that movement takes energy. The Hawaiian technique is fast but you need a lot of endurance to compensate for inefficiency.

The Tahitian stroke is constantly lifting the nose of the canoe or, in this case, a stand up board, and it’s designed to build momentum. Your hands, torso and shoulders return to position automatically, on a circular, continuous path, and only travel a short distance. To build speed you increase the cadence, and it’s a lot easier to do that because the stroke recovery is shorter and starts earlier.

You need to get a lot of power in that first bit of pull, and to do that you need your shoulders and torso engaged. If you are doing the catch right, then your shoulders and torso are already in the right position for a stroke. So as soon as the paddle is in the water you twist your torso and shoulders back straight. Again, to get the feel for this I want you to overcompensate and do this as a sudden jerk. You can mellow out later and get things smooth, but we want all that energy firing on the first foot of pull, and then it ends.

Photos Courtesy of Randy Strome, Standupzone
We’ll break down the recovery and put the entire stroke together next time, but for now let’s add the basics of the Tahitian recovery stroke so you can get the paddle back out in a good catch and get the power down.
In the Tahitian stroke we don’t wing out the upper arm at all because you’d have to work to get the upper arm back up above the paddle and re-stack your shoulders. Instead you pull the blade up and out of the water like drawing a sword. Your lower arm does the work of pulling the sword. You break the wrist of your lower hand inward and push the paddle upwards. The upper hand holds the handle like a knob and twists the blade to a feathered position without putting a strain on the wrist.

Pulling the paddle out–well before the feet. Note the lower wrist is broken and I’m pushing the paddle up with my lower arm. My muscles are relaxed, getting a chance to regain power. My upper arm is a little too far winged down–hey, I don’t do every stroke perfect.

As the blade leaves the water we start our catch part of the stroke. Move your upper shoulder, arm and upper torso forward in a gentle punch. Stretch the muscles forward and reach, reach, reach for the catch. The upper arm which has been extended up over your head by the sword pull, now moves a few inches inward towards the head and the torso rotates to stack the shoulders. At the catch the muscles start to spring back almost by themselves, and a firm torso and shoulder rotation applies power. The upper hand pushes forward and slightly down to aid in the power and position the shaft vertically. Almost as soon as power is applied you relax, and start pulling the sword again. Instead of winging up and down or swinging the paddle around your upper arm moves in a small circle with your hand moving in an almond shaped circle.
You’re almost there, or at least you almost know all the chords. Next time we’ll break down the recovery stroke some more, and we’ll pay attention to which muscles can be relaxed at different parts of the stroke, and then we’ll put it all together and tell you what parts to pay attention to when you’re practicing.

Tahiti Nui Waterman League SUP ! Imperdivel !

2010-06-01T17:42:00.000-07:00

Tahiti 2010 Highlights Thus Far from Waterman League on Vimeo.

Está fundado o PDB: Partido das Direitas no Brasil.

2010-05-07T04:11:00.000-07:00

Filiações abertas para partidários e simpatizantes

Um dia de serviço em Hanacumb

2010-05-04T14:54:00.000-07:00

Cut Back (de volta)

2010-04-28T05:51:00.000-07:00

Depois de uns meses de retiro o blog volta a se comunicar com a comunidade do S.U.P.
motivado por um amigo que machucou ombro e pediu uma dicas, que estavam guardadas no arquivo.

Aí vão as dicas de Nikky Gregg, uma profissional que focou no S.U.P. e se dedica a preparar e recuperar atletas, vale a pena ler. Se for dificil ler em ingles... usem o Google pra traduzir.

Emergencia nos seus ombros? Aqui está o tratamento.

2010-04-28T05:38:00.000-07:00

The 411 On Your Shoulders: Part 1 of 3

By: Nikki Gregg, CPT

Wednesday, 22 October 2008

If you’ve been stand up paddling long enough, I’m willing to bet that your shoulders have felt sore at least once or twice and maybe even kept you out of the water for a few days to recover. Whether it’s a past injury that nags you, the wrong size paddle, bad technique, or a combination of each, it eventually sends you to the medicine cabinet (or the liquor cabinet) for some pain relief after a long session. The next few articles are designed to equip you with knowledge about your shoulders to help you keep them healthy, injury free, and out on the water paddling!
    The shoulder contains three bones and three separate joints. Many muscles act at the shoulder as movers and/or stabilizers. The muscles have several functions depending on the shoulder’s angle during movement. Of special importance is the rotator cuff, which is made up of four muscles and their tendons originating from the scapula. These tendons help hold the “ball in the socket”, are important stabilizers, and help rotate the shoulder (glenohumeral joint).
Injuries to the shoulder occur for many reasons including acute injuries from sudden trauma such as dislocation, separation or fracture. However, the most common injuries tend to be chronic that can develop from the following:'
1. Prolonged raised position of the shoulders. Holding any muscle in one position too long can cause strain.
2. Repetitive movements and overuse.
3. Doing too much too fast.
Any of these may cause inflammation to the shoulder which occurs when a muscle or tendon is stressed beyond its limit and causes microscopic tears. Inflammation is actually a normal part of the healing process. However, if the muscle or tendon is not given enough time to heal before it’s subjected to the same activity, inflammation can become chronic and cause progressive damage to the tissues
    Activities where you repeatedly raise the arms above the shoulders, such as surfing, swimming, and of course paddling, causes the head of the humerus, or ‘ball’, to slightly rotate up in the shoulder ‘socket’ and narrows the small space between the head of the humerus and the bony projection from the top of the shoulder blade (scapula) called the acromion process. This causes friction between the rotator cuff tendon and the acromion process which can develop into irritation and inflammation, better known as rotator cuff tendonitis or tendonosis.
    Also, this movement can pinch the sub-acromial bursa, a sac containing a small amount of lubricating fluid, that lies under the roof of the shoulder and develop into shoulder bursitis. ‘Impingement Syndrome’ occurs when there is inflammation of the rotator cuff tendons and the bursa that surrounds the tendons.
   Another cause of angst for your shoulders is a tear of the rotator cuff. More common in people over the age of forty, aging can cause degeneration in the tendons leaving them more susceptible to tearing. Advanced degeneration may lead to a tear during normal everyday activity. Acute tearing, although less common, can happen from lifting a heavy object above shoulder level overloading a tendon causing a tear or a sudden arm movement such as throwing.

    If during or after stand up paddling you experience pain in the top outer part of the shoulder, or pain when lifting the arm above your shoulders (that may radiate to the elbow), along with pain while lying on the affected area, you need to address these problems or they will worsen. The next two articles will discuss the importance of strengthening and stretching your shoulders, along with specific exercises and stretches you can do to protect them. Also, you will get a personal trainer’s perspective on how to paddle efficiently with proper technique and posture as well as how to choose proper equipment. In the meantime, contact nikki@nikkigregg.comThis e-mail address is being protected from spam bots, you need JavaScript enabled to view it for any questions, concerns, or advice. Aloha and see you on the water!!

The 411 on Your Shoulders: Part 2 of 3 - Stretches for Shoulder and Rotator Cuff

By: Nikki Gregg, CPT
Saturday, 29 November 2008
Research studies have shown that people with the lowest flexibility have the greatest chance for injury. Unfortunately, increased shoulder flexibility will not come with doing a few stretches right before an activity, but rather from weeks of engaging in a regular stretching program. Being on a continuous stretching program (not just for shoulders, but the entire body) will help prevent injury and promote efficiency during stand up paddling, improve elasticity of muscles, increase range of motion in joints, and minimize muscle soreness. The following four stretches are to be done after a five to ten minute warm up or after a session of stand up paddling. These are not meant to be done with ‘cold’ muscles prior to paddling. It’s common for many surfers to walk down to the beach before entering the water, put down their boards, and begin manipulating their bodies into ‘Gumby-like’ poses without first warming up. This can be dangerous and is not recommended. If anything, going for a ten minute jog on the beach before paddling out may be more beneficial than stretching. Remember; be sure to warm up for at least five to ten minutes before attempting these stretches. These are static stretches which means slowly moving the body part into position and holding for a set time. Hold each stretch for about ten to twenty seconds, rest for ten seconds then repeat. Intensity of each stretch should be on a ‘pain’ scale of 1-10. Begin with light stretching (1-3) and increase over time to moderate (4-6) and heavy stretching (7-10). Stretch two to three times per week or more. These stretches are meant for healthy individuals with no history of shoulder instability as they can potentially cause a recurrence of instability. Please consult with a physician if in doubt. One-Arm Shoulder Flexor Stretch Technique- Stand upright with a slight arch in back, bring right arm behind back and bend elbow to 90 degrees. Grab the right elbow with left hand. Pull the right arm across the back and up towards the left shoulder. Repeat on other side. Modification- If elbow cannot be reached, grab the wrist instead. Remember to keep elbow bent at 90 degrees. Muscles Stretched- Deltoid, pectorals muscles, neck, rotator cuff Pretzel Stretch Technique- Take this one slowly. Stand upright raise one arm over and behind head. Bend elbow. Bring other arm behind back and bend at 90 degrees. Clasp both hands together and hold. Repeat on other side. If lacking ‘spaghetti arms’, please use the modified version of the stretch below. Modification- (photo: modification) Using a towel or stand up paddle held behind back by top hand, move bottom hand up as high as possible. Muscles Stretched- rotator cuff, teres major, deltoid, latissimus dorsi, pectorals, triceps Posterior Shoulder Stretch Technique- Stand upright and bring right arm across front of the body. With left hand grab just above right elbow, and with the left hand pull right elbow down and around the left side of body. Repeat on other side. Muscles Stretched- Shoulder, rotator cuff, upper back muscles, triceps Codman’s Pendulum (esse é bom de fazer segurando um pesinho) Technique- Hold on to the edge of a sturdy object, bend forward, and keep knees slightly bent. Relax shoulder and let arm hang limp. Swing body back and forth and use the momentum to cause motion at the shoulder. Swing body so that arm moves in clockwise and counterclockwise directions. Do NOT move your arm. Let your BODY initiate the movement. Muscles Stretched- Rotator cuff, trapezius, deltoid, teres major, latissimus dorsi, rhomboids Next time….beneficial shoulder strengthening exercises to keep those shoulders buff, strong, and healthy!!

The 411 On Shoulders for Stand Up Paddlers: Part 3 of 3

By: Nikki Gregg, CPT

Wednesday, 18 February 2009

Nikki Gregg: Certified Personal Trainer/Stand Up Paddler

    Now that you have a better understanding about how your shoulders are put together and have hopefully been doing the shoulder stretches from the previous article, it’s time to look into paddling technique and equipment choices that can decrease the potential for shoulder injury, while improving performance. Also included in this article are a handful of strengthening exercises for the vulnerable rotator cuff and shoulder muscles geared toward optimizing balance, stability, mobility, and joint function.

Equipment    From experience and also from speaking with fellow sup’ers, paddle choice has a large impact on how your shoulders are going to feel. If you have suffered any shoulder pain from paddling or have had a previous shoulder injury that is causing you grief, consider changing your paddle. Look for a paddle that is a little bit shorter, has a more flexible shaft, and a smaller blade size. Why will all this help?
    A shorter paddle, one that ensures the top hand does not go higher than eye level when paddling, may prevent the dreaded shoulder impingement syndrome and muscle strain from repetitive raised shoulder position mentioned in the previous article. Do not go too short because you will end up bending too much at the waist, possibly causing back strain and also losing your balance more easily. Try a paddle that is about six to seven inches above your head.

    A paddle with a more flexible shaft minimizes impact at the catch, meaning it flexes a bit at the beginning of each stroke. This relates to the lower hand which, while reaching forward to take the stroke, opens your shoulder joint to a vulnerable position. The flexibility in the shaft absorbs some of the initial impact so that it doesn’t transfer into ligaments and tendons of the shoulders. Kevin Seid of Everpaddle.com in Haleiwa, Hawaii has developed a Flexi Bamboo stand up paddle with a flexible shaft geared for individuals that have shoulder injuries. The bamboo/carbon hybrid has a smooth, natural feel without the ‘jerk’ at the beginning of the stroke.

    Next, a smaller blade with either less surface area , for example the Kialoa Methane, or one that features a longer more slender outline rather than the typical ‘teardrop’ shape can be a great option for someone with chronic shoulder problems. A paddle with a blade that is too large may cause muscles to fatigue quickly which will compromise your form, thus causing you to compensate with the incorrect muscles. This may open the door to more shoulder woes. With a smaller blade or longer and more slender-tipped blade you can vary the power of your stroke more, eliminating some of the ‘bite’ that may be experienced with a larger teardrop shaped paddle, reducing bottom hand shoulder fatigue. The Carve by Werner Paddles is a great example of the long and slender blade shape.

Technique

    Make sure to examine technique closely. If possible, have someone take video of your stroke to see how you can modify it. By using your ENTIRE BODY when paddling, a significant amount of pressure will be taken off of your shoulders as well as help you develop a more efficient stroke. With the upper body it’s important to push down hard with the top hand as the bottom hand simultaneously guides the paddle back, making sure to implement a strong core rotation with each stroke. Keep the knees bent as the stroke is initiated, then as the paddle is pulled back toward the body bring hips forward with a little thrust off the board with your legs. For some individuals paddling with only part of the blade submerged and using shorter faster strokes works well. Faster, higher rep strokes work if you opt for a smaller blade size. Everyone has their opinion about what technique and equipment are best, but these are just the opinion of the author.

Strengthening Exercises
    For the following exercises a stability ball and light dumbbells are recommended. These exercises are for individuals who are healthy and possess a strong base level of fitness. Implement one or two of these exercises into your normal weekly fitness routine up to three times per week. Change up your exercises every week and remember not to overdo it. About 65% of injuries (both athletic and lifestyle-related) come from overuse. These exercises are to help prevent that, but too much of a good thing will be problematic. Please warm up for 5-10 minutes prior to working out and check with a physician before embarking on any workout program.

1. Single-Leg Dumbbell Scaption
Objective: Shoulder Stabilization with an element of balance. This exercise is performed in the scapular plane which helps decrease the risk of shoulder impingement.
Movement:

1. Stand with feet shoulder width apart, toes pointing straight ahead, knees slightly bent. Keep core engaged and raise one foot off the ground.
2. Holding dumbbells at side with palms facing your body raise both arms, keeping thumbs pointing up, at a 45 degree angle in front of your body until dumbbells reach eye level.
3. Do not allow back to arch and keep shoulders back without shrugging, hold for 5 seconds.
4. Slowly return to starting position and repeat 3 sets of 15-20 reps. It is advised to use lighter dumbbells with higher repetitions.

2. Stability Ball ‘T’
Objective: to improve shoulder stability, improving rotator cuff and scapular strengthMovement:

1. Lie face down over stability ball ensuring that back is flat and chest is off the ball, stabilize with your feet and keep head in line with your spine.
2. Extend arms toward the ground with palms facing out and thumbs pointing away from the ball
3. Keep arms straight and raise them at a 90 degree angle to your torso, pulling thumbs up towards the sky. Pull shoulder blades together towards your spine.
4. When arms reach eye level hold for 30 seconds and repeat 10-15 times. If done correctly you should feel this exercise in the back of your shoulders and between the shoulder blades. Feel the burn!!

3. Knee tuck on stability ball
Objective: Scapular and core stability with a stretch for the low back muscles
Movement:

1. Get into push up position with shins resting on stability ball.
2. Pull your knees into your chest until feet or toes rest on top of the ball
3. Return to starting position and repeat 3 set of 12-15 reps

4. Stability ball pushups
Objective: Improve shoulder stability and core, increase strength in shoulders, chest, triceps
Movement:

1. Get into push up position with hands pointed down the sides of the ball and shoulder blades push away from each other
2. Lower yourself towards the ball until your chest barely touches the stability ball
3. Control the ball as you push back into starting position.
4. Keep your abs engaged to help stabilize on the ball.
5. Repeat 3 sets of 12-15 reps.

5. Front raises, lateral raises, and bent over rear delt raises
Muscles involved: anterior, middle, and posterior deltoids
Movement: (There are three separate exercises in this sequence to be done right after the other without a break. It is advised to use lighter dumbbells with higher repetitions for this exercise)

1. (Front raise)Stand with feet hip width apart, toes pointed forward with knees slightly bent, shoulders back, and abs tight.
2. Let dumbbells rest in front of your thighs with palms facing your body.
3. Raise both dumbbells up to the front of eye level, pause for two seconds, and return to starting position.

4. (Lateral raise) After 10 reps move continuously into lateral raises, raising arms out to the side with your elbows just slightly bent and pausing for 2 seconds.
5. Return to the starting position and repeat 10 times

6. (Bent over lateral raises) Lean forward at the waist while keeping the back very straight and knees bent.
7. With arms hanging down and palms facing together raise the arms out to the side, pause for two seconds, and lower.
8. Repeat for 10 reps.

If you have any questions, concerns, or comments please contact nikki@nikkigregg.comThis e-mail address is being protected from spam bots, you need JavaScript enabled to view it . In the coming weeks you can anticipate more health and fitness stand up paddling articles which will include balance training concepts, nutrition, and more core training. Thank you and see you out there, wave riders! Aloha!

PENSE NISSO QUANDO ACHAR A VIDA DIFICIL... veja abaixo quem estava naquela situação.

2010-01-04T09:33:00.000-08:00

Sacopenapã, a lagoa dos cariocas

2009-12-10T17:58:00.000-08:00

O nome em tupi quer dizer “lagoa das raízes chatas”, mas a imensa laguna de águas salgadas era conhecida pelos portugueses como “a lagoa dos socós”. A lagoa, então com 3 milhões e 500 mil m2 de área, era um imenso viveiro de peixes e um canal de 200 m de largura garantia de renovação constante das águas. A ligação com o mar foi um problema recorrente e o próprio D. João VI, em 1813, ordenou a abertura de valas, no mesmo local onde está hoje o Jardim de Alah, para impedir a morte de peixes.

Além de bom pesqueiro, a lagoa sempre serviu aos cariocas. Foi no seu entorno onde primeiro se plantou a cana de açúcar e fabricou açúcar, na cidade do Rio de Janeiro. Depois, com a chegada da comitiva real, em 1808, ali foi instalada a primeira fábrica de pólvora da colônia e criado o Jardim da Aclimação, hoje Jardim Botânico. Para construir no local, o Príncipe Regente indenizou a família do fidalgo Rodrigo de Freitas Castro e Mello, que dá nome à lagoa até os dias de hoje.

Sucessivas melhorias foram feitas ao longo do século XX: o primeiro saneamento feito pelo prefeito Pereira Passos (1906); a ressalinização das águas promovida por seu sucessor, Paulo de Frontin (1918); e a urbanização promovida por Carlos Sampaio (1922). Nessa época, apesar dos aterros, a área da Lagoa chegava às ruas Humaitá, no bairro de Botafogo, e Marquês de São Vicente, na Gávea.

A partir de então, a Lagoa Rodrigo de Freitas perdeu quase a metade de sua área original. Até que, em 1975, a lagoa e sua orla foram tombadas pelo patrimônio histórico. Um decreto do prefeito Marcos Tamoyo proibiu qualquer alteração na linha do espelho d’água e restringiu as construções na área. O alinhamento de suas margens permitia a sua utilização somente para a construção de área de lazer. Nessa época foi criado o Parque da Catacumba, na área antes ocupada pela favela de mesmo nome. Hoje, a área tornou-se o único parque de esculturas do mundo, com mais de 30 trabalhos doados por artistas famosos, como Caribé, Bruno Giorggi, Krajcberg, Mario Cravo, Remo Bernucci, Roberto Moriconi, Franz Waissman e outros.

Hoje, a Lagoa Rodrigo de Freitas é, no dialeto carioca, um “grande barato” que funciona 24 horas. O Parque Tom Jobim ( nome oficial) é um misto de complexo esportivo e centro de diversões, que pode começar às 6 h da manhã, com aulas de Tai Chi Chuan, no Baixo Bebê (saída do Tunel Rebouças), e terminar na madrugada do dia seguinte em algum dos 30 quiosques que existem na orla. Tem gosto para tudo: música ao vivo e de fita (MPB, rock e pop); bebidinhas e petiscos de todos os tipos; pratos das culinárias árabe, chinesa, italiana, japonesa e baiana, passando pelos churrascos e comida natural. Alguns restaurantes abrem para café da manhã, mas a maioria serve almoço e jantar das 11:00 às 2:00 h da manhã. Há, ainda, a alternativa popular do “PF” – o prato feito – a R$ 6,00, no China da Lagoa, no Parque do Cantagalo.

Esse blog é um presente de 50 anos para o SupGuru GuiGui

2009-12-10T17:51:00.001-08:00

Do seu amigo de sempre, mana kiai, aloha kakou,

CA.