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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.