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30.03.2020
Kitesurf workouts
It is very important for your body to keep exercising even on the windless days. If you train the right muscles, this can even have many advantages when you go back on the water. If you exercise regularly, the chance of getting injuries is much smaller than if you do not exercise. You can also stand on the water longer if you start working on your condition. Who would not want that?
It is also super important for your body to find a good balance between sports and rest. Your muscles must be given time to recover, otherwise you will increase the risk of injuries, which is not the intention. Experts say you need to train at least three times a week to make some progress. You can count your kite session as a training session. You can easily spread your workouts over the week and also take enough rest days to give your muscles time to recover.
You use almost all your muscles in your body when kiting, but the most important are your core, under back muscles and leg muscles. What is also important for a kiter is your balance and coordination. These are all easy to train at home with a few simple exercises. Kitesurfing is a combination of fitness and strength. It is therefore important to train both of these.
Core exercises
Plank
The plank exercise looks easy, but is one of the hardest exercises you can do. You train a lot of muscles with this exercise. Your abs, glutes, thighs, arms and shoulders.Side plank
With the side plank exercise, you work on your stability and put different muscles to work. In this exercise you use your abs, glutes, back muscles and hip muscles. With this exercise you will get a six-pack in no time.Mountain climbers
When you do mountain climbers you also use a lot of muscles in your body. Think of your core, shoulders and triceps. It is also good for your stamina and balance.Bridge
With the bridge you improve your core stability. With this exercise you train your legs, stomach and buttocks.Bird dog
When you do the bird dog exercise you train your core stability. You also train the stomach and back muscles.Back muscles exercises
Cobra
With this exercise you train the bottom of your back and your abs. It is a simple exercise that helps to stretch your back.Superman
With the superman exercise you train the lower back muscles, abdominal muscles, glutes, hip muscles, hamstrings and shoulder muscles. It is a simple, but heavy exercise.Leg muscles exercises
Wall sit
With the wall sit you train the upper legs. It is a super-heavy exercise that you can easily perform at home.Air squats
The air squat is one of the best-known leg muscle exercises. With this exercise you train your legs, buttocks, pelvis, calves, stomach and lower back.Lunges
With this exercise you train the leg muscles, hamstrings, calves and buttocks. It is an easy exercise to get stronger legs.Thanks to these exercises you train the most important muscles you need during kitesurfing. You can also train specific muscles to, for example, jump higher during kitesurfing. You should think of your legs and high back muscles. Good fitness is also very important for kitesurfing if you want to stand on the water for a long time. To build up your fitness you have to exercise 2 to 3 times a week for at least 1 hour. You can do this in different ways, for example by going to the gym, running, cycling or even swimming. You just have to sweat for 1 hour long.
Balance and coordination exercises
To improve your balance and coordination you can buy a Bosu ball or balance board, but you can also do exercises where they are not needed at all. You can best train your balance and coordination by doing different yoga exercises. Yoga is a calm way to train your muscles, but it can be quite challenging. With some exercises it will not work the first time, but if you keep practicing you can eventually do it.Mountain pose
The tree pose
The Crescent Moon Pose
The Eagle
The Warrior III pose
Half-moon pose
The dancer pose (advanced)
The crow pose
Kitesurf Training
Now that you know a little bit about the exercises you need to do to keep training your muscles during the windless days for kitesurfing, it is time to get started. You can set up a training schedule yourself with the different exercises, or you can look up videos on YouTube and follow these instructions. There are also several workout apps that you can download where different workouts are available. Ruben Lenten has made such an app. Click here to download the Len10 Workout App. Below are several videos to make the search easier for you. You can do all these workouts at home and you don't need any materials. Have fun!Leg workout with Rita Arnaus
In this video Rita Arnaus shows how you can easily train your legs at home. You only need a mat and a chair for this workout. If you have resistance bands at home you can use these for the last exercises, but this is not mandatory.Kitesurf handle pass training
In this video you can see how you can train your handle passes at home. All you have to do is hang your bar somewhere where you have a lot of space. When you can get back on the water you may finally land that handle pass.20 min total core workout
Prepare to sweat for 20 minutes long. With these exercises you train your core. In this workout you work on your back muscles, abs, thighs and shoulders. You do not need any materials for this workout. If you have a mat at home, you can put it on the floor for more comfort. You do an exercise for 45 seconds and there is a 15 second break between each exercise.10 min back workout
With these exercises you train your back muscles for 10 minutes long. You do different exercises that last 45 seconds. There is a 15-second break between each exercise. You do not need any materials for this workout, but it can be useful if you have a mat lying on the floor.Yoga for kitesurfers
Follow this yoga session and stretch all the muscles that you use while on the water. You do not need extra materials for these exercises, but a yoga mat can be nice. All the yoga poses that are shown are not difficult to perform and are suitable for beginners.8 yoga poses to improve balance
Follow this yoga session and stretch all your muscles that you use during kite surfing. You do not need materials for the exercises, but a yoga mat can be nice. All the yoga poses that appear in this video are not difficult to perform and are suitable for beginners.Added to basket
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