Summer is the ideal time to engage in outdoor activities, including kayaking. However, to ensure endurance and flexibility while kayaking, physical training is quite important. The following 3 exercises aim to help participate in kayaking activities easily without getting tired.
Wood Chop
The wood chop exercise will help strengthen the abs, shoulders, and back muscles, improving stability and flexibility while kayaking. Additionally, this exercise also helps enhance overall physical fitness, allowing the practitioner to maintain endurance throughout the kayaking process.
To perform this exercise, stand straight with feet shoulder-width apart. Hold a dumbbell with both hands, bend forward at the hips and slightly squat. Rotate your torso to the right and hold the dumbbell outside your right knee.
Straighten your legs to stand up while rotating your torso to the left and bringing the dumbbell diagonally across your body to your left shoulder. Perform the wood chop motion by lowering the dumbbell slowly and diagonally across your body back to the starting position outside your right knee. Complete the repetitions on each side, then switch sides and continue the exercise.
While exercising, keep your spine straight and shoulders down, and ensure that your knees do not go past your toes when squatting.
Bent-Over Row
The bent-over row exercise will help strengthen the back, shoulders, and biceps, supporting kayaking activities. When the back and shoulders are strong, it will be easier to perform continuous rowing motions.
When performing the exercise, stand straight, holding a dumbbell in your left hand, with a bench or stool beside you. Place your right hand and right knee on the bench for support. Let your left hand hang loose, holding the dumbbell, fully extended towards the floor. Keep your spine straight and shoulders down.
Squeeze your shoulder blades, slowly bend your elbow to pull the dumbbell up close to your ribs. Return to the starting position. Complete the repetitions, then switch sides and continue the exercise. Ensure to keep your shoulders square throughout the exercise, elbows close to your body when pulling the dumbbell, and head aligned with your spine.
Superman
The superman exercise will help strengthen the lower back and shoulders, while also improving spinal stability. When kayaking, a strong back helps maintain proper posture and reduces the risk of injury. This exercise also helps control the body well and is essential when performing complex rowing movements.
Lie face down on the floor, with your arms extended straight ahead, palms facing down. Legs extended straight behind. Simultaneously lift your arms, head, chest, and legs off the floor as high as possible. Hold this position for a moment before returning to the starting position.
