Building Abs for Dragon Boating

ab_trainingWell, lets face it who wouldn’t want rock hard 6 pack abs? In reality you don’t need to have muscles that are so ripped that you can see a 6 pack. What is most important is how strong the muscles are for dragon boating. I am a firm believer that not only do you need back muscle strength, but you need to have strong core muscles in your abdominal area for dragon boating.

Firstly you need to understand how abdominal’s work in Dragon Boating. These are your core muscles that hold your body together and having a strong mid-section will remove stress that tends to build up in our lower backs. Furthermore when you reach and twist for a stroke you are using your abs and back muscles.

Basic Anatomy and Muscular Function
The abdominal muscles can be divided into 4 groups: Transverus abdominus, Rectus abdominus, , External obliques and Internal obliques.

    Transversus abdominus – the deepest muscle layer. Its main roles are to stabilise the trunk and maintain internal abdominal pressure.

    Rectus abdominus – slung between the ribs and the pubic bone at the front of the pelvis. This muscle has the characteristic bumps or bulges, when contracting, that are commonly called ‘the six pack’. The main function of the rectus abdominus is to move the body between the ribcage and the pelvis.

    External oblique muscles – these are on each side of the rectus abdominus. The external oblique muscles allow the trunk to twist, but to the opposite side of whichever external oblique is contracting. For example, the right external oblique contracts to turn the body to the left.

    Internal oblique muscles – these flank the rectus abdominus and are located just inside the hipbones. They operate in the opposite way to the external oblique muscles. For example, twisting the trunk to the left requires the left side internal oblique and the right side external oblique to contract together.

Exercises to train your abdominals
To train your abdominals safely and effectively you must know the basic movement patterns of your abs and train them within all sub-categories:

* Truck Flexion (upper abs)
* Hip Flexion (lower abs)
* Rotation (obliques)
* Lateral Flexion (obliques)

Day 1
Day 2
Day 3
Rotation
Trunk Flexion
Rotation
Lateral Flexion
Hip Flexion
Lateral Flexion

Aim to split your abdominal exercises into three days and by completing 4 sets with 12-15 repetitions each.

Here is a sample abdominal exercise program below:

Day 1:
#1. Decline Oblique Crunch (Rotation)
Position yourself on a decline bench with your feet locked in. Your upper body should be raised off the bench. Cup your right hand over your right ear, and place your left hand on your thigh. Raise your upper body slowly while turning your torso to the left. Focus on keeping your abs tight and keeping the movement slow and controlled. Continue crunching up until your right elbow touches your left knee. Lower your body slowly back down to the starting position. After completing one set on the right, switch to your left side. TIP: Focus on really twisting your torso and feeling the contraction when you are in the UP position.


decobliquecrunch1s decobliquecrunch2s

#2. Dumbell Side bend (Lateral Flexion)
Works the obliques. Stand straight up with your feet at shoulder width. Hold a dumbbell in your right hand with your palms in. Place your left hand on your waist. Keep your back straight. Bend to the right as far as you can, then bend to the left as far as possible. After finishing your desired reps, change the weight to your other hand and repeat. Bend at your waist only, not at your hips or knees! Can also be done with a barbell on your shoulders.


dbsidebend1sdbsidebend2s

Day 2:
#1. Swiss Ball Crunch(Trunk Flexion)
Sit on top of an exercise ball with your feet placed firmly on the floor. Roll the bottom half of your glutes off the ball by sliding forward. Your lower back should be centered on top of the ball. Place your hands on the sides of your head, but don’t use your hands to pull. Crunch your upper body forward and roll your shoulders towards your hips. Squeeze at the top! Then lower back to the starting position and repeat. You can hold a weight to increase the difficulty


ballcrunch1s ballcrunch2s

#2. Hanging Leg Raise (Hip Flexion)
Hang from a bar with your legs straight down. Raise your legs by flexing your hips while flexing your knees until your hips are fully flexed. Continue to raise knees toward shoulders by flexing your waist. Do NOT swing and use momentum. Go slow and concentrate on using your abs to pull your legs up. Return to the starting position. Repeat. You can place weight between your ankles for added resistance. You can also raise your knees to one side of your body to work the obliques.


hanglegraise1s hanglegraise2s

Day 3:
#1. Oblique Crunches (Rotation)
Lie flat on your back with your knees bent (placing your knees on the floor or resting on a bench). Place your left hand over your left ear. Roll your upper body up to the right until your left elbow touches your right knee. Concentrate on tensing the sides of your waist and holding contraction throughout the movement. Slowly lower to the starting position. After completing a full set of reps on the left side, switch to your right side and do the same thing.


obliquecrunch1s1obliquecrunch2s

#2. Dumbell Side bend (Lateral Flexion)
Works the obliques. Stand straight up with your feet at shoulder width. Hold a dumbbell in your right hand with your palms in. Place your left hand on your waist. Keep your back straight. Bend to the right as far as you can, then bend to the left as far as possible. After finishing your desired reps, change the weight to your other hand and repeat. Bend at your waist only, not at your hips or knees! Can also be done with a barbell on your shoulders.


dbsidebend1sdbsidebend2s

If you perform these exercises on a weekly basis combined with your dragon boat training on the water no doubt you will not only strengthen your abdominal muscles, you’ll also achieve a great set of abs!

Have fun with these exercises!обыск лобановскийпродвижение сайтов интернет

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