How to paddle for a cardio load and a lot of fun
Miscellaneous / / August 10, 2021
This cool activity is suitable even for those who cannot swim.
What is a SUPboard
Subboard (from the English. Stand up paddle board, SUP ‑ board), or just a stand up paddle is a boardB. Schram, W. Hing, M. Climstein. The physiological, musculoskeletal and psychological effects of stand up paddle boarding / Sports science, medicine and rehabilitation, on which they swim while standing, steering with the help of one long oar.
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Unlike surfing, saping does not require waves. You can board calm rivers and stagnant bodies of water, race, fish, travel and even do yoga.
In addition, paddle boarding is a great opportunity to improve your physical fitness. Rowing pumpsB. Schram, W. Hing, M. Climstein. The physiological, musculoskeletal and psychological effects of stand up paddle boarding / Sports science, medicine and rehabilitation
general endurance, strengthens the back and core muscles and improves balance.How to choose a pad
Supports are divided depending on the purposeThe Ultimate Beginner's Guide to Stand Up Paddle Boarding / GILI Sports into several types:
- Universal boards. Suitable for swimming in still water and for surfing along small waves. They are wide and stable enough to be good for beginners.
- Surfboards. These boards are shorter than general boards and have a sharper nose and tail. They are less stable and more suitable for sailing on waves than for leisurely cruising on water.
- Racing boots, or racing boards. These are narrow and long models that develop good speed. However, they are less stable and require a good sense of balance.
- Travel boards. Long and wide, have a pointed nose, due to which they cut water well. Often there is a special side at one end so that things can be transported.
Also, supboards are subdivided according to the type of construction into inflatable and one-piece. The former can be easily rolled up and then pumped up with a pump. They are compact, durable and relatively cheap.
If you are choosing a glanders for leisurely riding and are not going to participate in races, buy this one.
Solid supboards are composed of several layers of different materials and due to their rigidity, they provide good maneuverability and speed. Consider buying such boards for those who are going to professionally go in for stand-up surfing or ride the waves.
To determine a suitable glanders length, focus on your height. A general-purpose pad should be 20-25 cm higher than your head, and a traveling version and a travel model should be 25-30 cm.
In terms of width, most boards fit in the 63 to 91 cm range. Keep in mind that the wider the pad is, the more stable it will be on the water and the more energy will need to be spent to accelerate it.
What to buy
- Inflatable universal pad from Bestway, 20 555 rubles →
- Inflatable travel pad by Alpha Caprice, RUB 31,990 →
- Inflatable competition pad from ITIWIT, 49,999 rubles →
- Inflatable paddle board for surfing from ThorX, 22 324 rubles →
If you have never tried paddleboarding at all, first, take a board for rent in your city to see if you should think about buying.
How to prepare for paddle boarding
Before you start skiing, you need to do a few important things that will affect your comfort and safety:
1. Find the right clothes and shoes. Choose lightweight items that do not hinder your movements and dry quickly. For example, a swimsuit or synthetic clothing for sports and fitness. As for shoes, you can swim in sneakers or buy aqua slippers with non-slip soles. Or do it barefoot at all.
2. Pack things that might get wet. If you are going to take your phone or other gadgets with you that may drown, pack them in a waterproof sealed bag. There are small models with a carabiner that you can hook onto the glanders' cables and not worry about things even if the board flips over.
3. Adjust the height of the paddle. Place the paddle next to you on the ground and adjust the length so the T-handle is about 15 cm above your head.
You can also use the rule of the hand - adjust the height so that the handle is at the base of the wrist and you can comfortably hold it in that position.
4. Put on your life jacket. Be sure to do this if you don't know how to swim or you are going to travel far from the coast.
5. Fasten ankle safety leash. This is a cable with a Velcro cuff, thanks to which the glanders will not float away from you in the event of a fall.
How to paddle properly
To get not only pleasure, but also some cardio load, you need to master the correct rowing technique.
How to climb a SUP board
Go into the pond about knee-deep so as not to damage the keel of the pad on the bottom, and place the board in the water. Press the paddle with one hand against the edge of the board with the paddle in the water. This will provide additional stability for the glanders.
Kneel down the center of the board with the carrying handle between your legs. Using a paddle, swim to depth.
If you feel insecure and afraid of losing your balance, you can swim on your lap for a while to get used to the board. However, for a full ride, you need to get to your feet.
How to get in the correct position on the glanders
Standing up on a pad is easier when you are swimming rather than standing still. So pick up a little speed before going up.
Place the paddle across the pad and, holding it with your hands and at the same time leaning on them, place the pads of your feet on the pad in turn. Then stand on your full foot, lift your chest up and smoothly straighten your knees, as if coming out of squats.
Place your legs parallel to each other and point your toes forward. The distance between your feet depends on your preference: try placing them hip or shoulder width apart.
Make sure your feet are centered on the board - flush with the carry handle - and that the distance from the feet to the edges of the glanders is the same on both sides.
Bend your knees slightly and straighten your back. Make sure your shoulders and chest are facing forward and not down. And do not lower your gaze - look at the horizon, not at your feet.
How to row forward correctly
Grasp the center of the shaft (shaft) with your left hand and place your right hand on the T-shaped handle. Rotate the oar so that the concave part of the blade points towards the nose of the glanders and the convex part towards your leg.
Holding the paddle to the left of the glanders, move it forward about a meter and submerge the paddle in the water. The further you can pull the paddle, the more powerful your stroke will be. But don't overdo the distance so you don't lose equilibrium.
When the paddle is in the water, push the paddle backward, guiding the glander forward. Keep your arms relatively straight and your core muscles doing most of the work. Moreover, you need to push the shaft with your upper hand, and not pull it back with your lower hand.
When the paddle reaches the level of your foot, lift the paddle out of the water by rotating your right wrist so that your thumb is pointing forward. Move the paddle and submerge it again closer to the nose of the glanders.
To swim straight, change sides every 3-4 strokes and try to keep the paddle upright. If you position it at an angle, you won't be able to walk in a straight line: the pad will wag.
How to slow down and stop
Submerge the paddle in the water behind you and back up the paddle from the tail of the pad to the nose.
How to unfold
Bend your legs in knees harder and pull forward so the paddle blade sinks into the water close to the nose of the pad. Use it to describe a wide semicircle from nose to tail.
A paddle to the right of the pad will turn it to the left, and vice versa.
What mistakes should be avoided
Oar grip too tight
An overly narrow grip will prevent you from rowing powerfully and will reduce your board control. Too wide will make you waste a lot of energy.
To find the ideal position, place one hand on the T-grip and the other at about the center of the shaft. Raise the paddle over your head and bend your elbows at right angles. In this position, your forearms should be parallel to each other.
Rowing with the tip of an oar
During rowing, the entire blade should be immersed in the water. If you dip only the tip of the paddle, the stroke will not be powerful.
Rowing at an angle
Try to keep the paddle upright, parallel to your body. If the blade passes far from the glanders, it will turn to the side all the time, and you will move like a snake.
Rowing with bent arms
If you work with your arms bent at the elbows, the main load falls on the muscles of the shoulders, and the body is almost not involved in the movement. As a result, the power of the stroke is lost and the swimming speed decreases, and the arms get tired much faster.
Late rise of the oar from the water
You need to get the oar when it reaches the level of your feet. If you miss this moment, each stroke will be accompanied by a splash of water.
First, if the next pad floats behind you, you will spray the person. Second, waste time on unnecessary action and slow down your rowing speed.
High lift of the paddle
Once you have taken the oar out of the water, you do not need to describe it in a wide arc in the air: this is how you waste energy and reduce the speed and efficiency of rowing. Take it on a shorter path and keep it closer to the water.
How to get back on a pad after a fall
If you are lost balancetry to fall into the water rather than onto the board to avoid injury. When using a safety leash, the pad will not go anywhere - it is tied to you and will quickly float back.
If there is no rope, first catch the board and climb onto it, and then lie on your stomach and go to catch the oar. For some time it will stay afloat, but if you do not hurry, it can fill with water through the holes in the structure and go to the bottom.
Swim to the center of the pad and rest your elbows on the edge. In this case, the legs should remain behind the body. Do not stretch them forward under the board, otherwise you risk getting covered with a glanders instead of climbing on it.
Leaning on your elbows, reach forward and grab the opposite edge of the board, then throw your foot on it and pull yourself onto the pad. Get on your knees, swim a little and rise to an upright position.
What else to consider when going to paddle board
In order for skating to bring only positive emotions, consider a few important points:
- Choose a route without obstacles such as buoys and boats.
- Go sailing in calm weather when it's warm and clear outside.
- If there is a tangible current on the river, go against it first to make it easier to come back.
- For your first sapa ride, choose a route that will take no more than 60-90 minutes to avoid overwork.
- Take a bottle with you water, and if you are going to swim for more than three hours - a light snack.
Read also🧐
- How to learn to swim
- How to ride a bike properly so as not to harm your health
- How a proper bike seat will save your knees
- Wakesurfing: where to start and what it takes to get on the wave
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