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<table border="0" cellpadding="3" cellspacing="1" width="100%" class="forumline"> <tr> <th class="thCornerL" width="22%" height="26">Author</th> <th class="thCornerR">Message</th> </tr> <tr> <td width="22%" align="left" valign="top" class="row1"><span class="name"><a name=""></a><b>xyrva0h5</b></span></td> <td class="row1" height="28" valign="top"><table width="100%" border="0" cellspacing="0" cellpadding="0"> <tr> <td width="100%"><img src="http://picsrv.fora.pl/Aeolus/images/icon_minipost.gif" width="12" height="9" alt="Post" title="Post" border="0" /><span class="postdetails">Posted: Wed 14:09, 21 Aug 2013<span class="gen"> </span> Post subject: peuterey outlet How to Use Kettlebells To Get You</span></td> </tr> <tr> <td colspan="2"><hr /></td> </tr> <tr> <td colspan="2"><span class="postbody">As a surfer, and all round 'board sports' woman, I want my training to make my 'playtime' even more fun! I windsurf, surf, kitesurf, snowboard and have recently taken up stand up paddle surfing - my weekends are dedicated to whatever <a href="http://www.1855sacramento.com/peuterey.php" target="_blank" class="postlink">peuterey outlet</a> nature has in store, and if the forecast is for strong winds or massive swell, I need to be ready for it! <br />Unfortunately, sports that are weather dependent, such as surfing or windsurfing, can be infuriatingly unpredictable, and you can go months on end without a day where 'not being at work' co-incides with a good forecast! If you are a pro, then of course you can dedicate your time to searching out the right conditions, or being ready for them when they come, but as most of us have full time jobs too, we have to accept the fact that we can't be out there ripping it up <a href="http://www.msc-sahc.org/moncler.asp" target="_blank" class="postlink">moncler</a> as much as we might like. <br />So it makes sense to ensure that we are maximising our precious time on the water by being as fit for it as possible. And that's where kettlebells come in pretty handy... <br />Many surfers <a href="http://www.seattlesoycandles.com" target="_blank" class="postlink">hollister france</a> and other board sports lovers are by nature a little anti-'being indoors too much' so the idea of going from the office to the gym can be more than a little painful. Many will go begrudgingly because they feel they should and realise they need to stay in shape, but the love for sports that get you right out there in the elements means they are far happier in the open air. So the portability of kettlebells is a big plus - throw them (well, don't actually throw, but you get my point) in the back of the van (gotta have a surf van, but car will do) and take them to the beach or park for a workout, rather than cooping your primal self up in a sweaty gym! <br />Surfing requires a heady mix of strength, power, endurance, mobility, stability, balance and fluidity that can all be perfectly developed using a properly constructed kettlebell program. <br />The first hurdle a surfer has to contend with is a hard paddle out back in the first place. So you are going to need a strong back and shoulders, mobility through the shoulder girdle, a healthy rotator cuff and of course the heart and lungs to keep this all going as you battle it out past the white water. <br />Kettlebells make working the posterior <a href="http://www.rtnagel.com/airjordan.php" target="_blank" class="postlink">nike air jordan pas cher</a> chain a natural step, the basic swing strengthens the entire back side of the body, whilst also developing endurance by getting the heart pumping. Moving into snatches, and you have an even more powerful exercise for the surfer, as you strengthen and stabilise the shoulder and shoulder girdle at lockout, and the workload becomes even more intense. <br />A great way to condition yourself for the paddle out would be a 10 minute snatch test. Perform 10 reps on each side, resting between sets as little as you can but as much as you need, for a total of 10 minutes. Count your reps performed in the time period and aim to beat your number next time! The aim here is to ultimately rest as <a href="http://www.msc-sahc.org/moncler.asp" target="_blank" class="postlink">www.msc-sahc.org/moncler.asp</a> little as possible to get maximum reps in, so staying fluid and relaxed while working hard is key - again a great crossover, as paddling out into big sets you need to keep calm and focussed. <br />In addition, great exercises for paddling would include a supine KB pullover - lying on your back, feet flat and knees bent, hold the KB at your chest, arms almost straight, and drop the arms, hinging at the shoulders not the elbows, overhead almost to the floor, then return to the start position. Go as heavy as you can on this, <a href="http://www.1855sacramento.com/peuterey.php" target="_blank" class="postlink">giubbotti peuterey</a> or try one smaller kettlebell in one hand and alternate. <br />Flexibility and stability in the shoulders can be developed with the snatch, and also the windmill when the kettlebell is held in the upper hand - this is a vital exercise in the surfer's armoury as it strengthens the mid section while under torsion, providing a 3 dimensional approach to 'core' training that is so often overlooked in more conventional training. <br />So, you've made it out back, and your watching the sets roll in. You pick a wave and you have to sprint like mad to catch the bloody thing. So you are going to need some serious reserve capacity in that cardiovascular system to manage it. So ensuring you are performing hard, intense intervals in your training program. The snatch-test approach mentioned earlier should do the job nicely - but you could also consider adding in some shorter, even more intense intervals in addition. Try a heavier kettlebell than you use in the snatch test, and perform tabata intervals (20 s work, 10 s rest) for 4 mins total. <br />Next comes the 'pop up'. Explosive power, co-ordination and balance all come together in one fluid movement, and you will find that a core of steel will give you a significant advantage. Of course, there is no substitute for practicing the actual drill, so you could get yourself an 'Ollypop' towel and physically practice the 'pop' as part of your warm up. But in addition, you should include Turkish get ups (which are also great for the shoulders) as well as windmills as already mentioned. 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