Ultra-time for a few years, the stand-up paddle (or SUP) is an ideal activity to have fun, take air and appease your mind, but also slim, sheathing and refining its figure from bottom to top. To practice without moderation all summer!
Now essential summer activity, the Paddle stand-up Mixing sports, endurance and anti -stress effect. Standing on a board and armed with a paddle, we move quietly by the sea (or on lake, body of water, river), by discovering the landscape … But this playful and pleasant activity is also extremely effective for lose weight And to firm up: indeed, if padyer is not difficult, it requires sheathing the whole body. The legs and glutes are very asked to maintain the balance, just like the abs which must remain well contracted, and the back, the shoulders and the arms, which pagged without discontinuing, also work at a good pace. When the gesture is well done, the whole body works intensely, remaining in extension: it will not take a volume but will dry and build muscle in finesse. It is also a endurance sport (moderate intensity over a long period) and the energy expenditure is important (moreover, we are quickly hot!), Especially when we practice at least 1 hour as is generally the case …
How to get to the Paddle Stand-Up?
There are boards for rent on a large number of beaches, lakes and water bodies. Longboard or inflatable paddle, it is your choice, the important thing is that it is very wide, to be quite stable. Here is 5 tips for successfully starting.
- Take at least one course: If you have never practiced, start with a teacher to learn the right gestures and the right position because you have to be straight (and gained) to tire less and not risk hurting on the back. At sea, it is even more important, because between currents, tides and winds, the sea varies and when you do not know it intimately, you can go too much offshore and put yourself in danger. After 1 lesson or 2, you can largely manage alone but you will have the right bases.
- Climb gently: Make a few rotations with the knees, ankles and wrists to warm up these joints which will be very asked. Hang the leash well and climb on the board, first on 4 legs, then standing. Place the two feet well in the middle of the board, apart from the width of the hips.
- Gain stability: Barely standing, do you make Plouf without being able to start several times in a row? Do not despair, you often need a session before you feel comfortable, and several tests to succeed in keeping balance. The tip that helps not fall? Wear not on the feet, but on the horizon, as in the car! We keep up straight, without tense, and we paddle gently … let’s go! Good to know, the faster we advance, the more stable we are!
- Optimize the paddle stroke: It ensures trajectory and speed. Straight bust, hand on the handle, we plant the paddle well forward (the arm stretches), immersed but not too deep, then you get firmly towards you (by folding arms and legs), by making it follow the board to the heels. The body remains sheathed during movement, abs and tight buttocks, bust and back vertically, flexible legs. Do you get tired? Go to your knees on the Pocahontas manner: it is a rest position which also allows you to move forward, including in the slightly difficult areas or facing the wind to avoid exhausting.
- Go on a walk: Alone, for two (and sometimes on plates for groups of 6 or more people), appreciate communion with nature and the sea, with real soothing effects. No need to go fast: go longer (you can go hikes of 2 or 3 hours or 12 to 15 km), at a quiet rhythm, enjoying the calm of the sea, the beauty of the landscapes of fauna and sea flora which vary according to the place: to sculpt with happiness!
Bonus tips: equip yourself!
In the middle of summer, you can practice in a swimsuit (otherwise, we put on a combi): do not forget the sunscreen and the glasses (with safety cord), you bronze or burns quickly … and remember to drink before and after (and during if you do a hike of more than an hour).
