Скачать с ютуб Pop Up like a Pro [ Surf Fitness Workout ] 45 Minutes [ No Equipment ] в хорошем качестве

Pop Up like a Pro [ Surf Fitness Workout ] 45 Minutes [ No Equipment ]

Welcome to this Surf Fitness Workout Training, designed to optimize your pop up. Many people suffer from a lack of fitness when it comes to their surfing performance. There's a lot you can do to prepare for your next surf session. You can work on your general fitness, strength, flexibility and balance. There is no equipment necessary for this workout and you can do it from the comfort of your home. Why surf fitness matters: Surf-specific fitness leads to less frustration, fewer injuries, more surf-fit days, and ultimately more fun out in the water. By building strength and flexibility, you’ll feel more confident tackling waves and getting the most out of your surf session. I want to share with you some exercises that will help you become a fitter surfer. It is suitable for both absolute beginners and experienced surfers. Get ready for your next surf session and have fun! 💚💛🩷 _____________ EQUIPMENT My mat: https://amzn.to/3VJtWDS * My shirt (Europe): https://bit.ly/4cUeLNL My shirt (North America): https://bit.ly/4eWAUg2 _____________ For more SURF, TRAVEL & LIFESTYLE Instagram:   / dancelikeoceans   Shop: https://dance-like-oceans.myspreadsho... Shop US: https://dancelikeoceans.myspreadshop.... _____________ CONTENTS 00:09 WARM-UP Arm Circles Leg Swings Torso Twists Leg Circles Cat-Cow Stretch High Knees 06:14 CARDIO PART 06:29 Burpees: Full-body movement that builds endurance and agility. 07:29 Lateral Bounds: Side-to-side jumps that improve balance and lateral movement, useful for maintaining stability on the board. 08:29 High Knees with Twist: Focuses on core rotation and cardio endurance, which supports the twisting motion in the pop-up. 09:29 Mountain Climbers: Engages the core and shoulders while boosting cardiovascular endurance, important for paddling strength. 10:29 Lunges: Increases lower body power and flexibility, helping with the explosive movement required for the pop-up. 11:29 Downward facing dog opposite toe touch: combination of strength, mobility, and coordination. 12:29 Squats & lunch: lower body strength, mobility, and balance—key for explosive pop-ups, stable landings, and strong surfing stance. 13:29: Inchworm. It's great for surfers as it builds shoulder stability, core strength, and hamstring flexibility 14:45 STRENGTH PART 15:08 Push-Ups: Builds upper body strength, essential for pushing up from the board. 16:08 Dips: upper body and triceps strength. 17:08 Single-Leg Deadlift (Left Leg): Focuses on balance and strengthens hamstrings and glutes, which support the pop-up motion. 18:08 Single-Leg Deadlift (Right Leg): 19:08 Superman with Lat Pull: Strengthens the lower back and lats, mimicking the paddling motion and improving upper body endurance. 20:08 Shoulder Raises: strengthens the deltoids, traps, and upper back 21:35 CORE PART 21:49 Crunches: stability, balance, and control during the pop-up 22:49 Plank with Shoulder Taps: Engages core and stabilizer muscles, enhancing core stability needed during the pop-up. 23:49 Side Plank with Leg Lift (Left Side): Targets obliques and hip muscles, helping with stability and control when popping up. 24:49 Side Plank with Leg Lift (Right Side) 25:49 Russian Twists: Improves core rotation and flexibility, useful for the twisting motion of the pop-up. 26:49 Bird-Dog: core stability, balance, and coordination 27:49 Shoulder bridge: glutes, lower back, and core, improving hip mobility and stability 28:49 VWs: strengthen shoulders and arms 30:15 FLEXIBILITY & MOBILITY 30:29 Downward Dog to Cobra Flow: Enhances hamstring, lower back, and shoulder flexibility, mimicking the motion of pushing up during the pop-up. 31:29 Lizard Pose (Left Side): Stretches hips, hamstrings, and groin, improving mobility for bringing legs under the body. 32:29 Lizard Pose (Right Side): Balances flexibility on the other side. 34:29 Pigeon Pose (Left Side): Deep hip stretch, crucial for flexibility in the pop-up movement. 35:29 Pigeon Pose (Right Side): Completes hip flexibility for balanced movement. 36:29 Child’s Pose with Side Reach: Stretches the lower back, shoulders, and sides, aiding in overall flexibility and mobility. 39:29 World greatest stretch: hip mobility, spinal rotation, and flexibility in the hamstrings, hip flexors, and thoracic spine—all crucial for a smooth and efficient pop-up 38:55 COOL DOWN _____________ this is an affiliate link. If you buy something through this link, I will receive a small commission. The price will not change at all for you. This way you can support this channel and help me to continue to create videos for you. Thank you for your support! #surf #surfing #surffitness #training #exercise #noequipment #landlocked #workout #followalong #femalesurfer #workout #training #surftraining #popup #followalong #noequipment