Tips for the future world rowing champion
Tips for the future world champion in rowing. (2 part)
Competitions are your finest hour, a chance to show yourself and everyone around you what you are capable of. And you are capable of much, if you follow “Soviets to the future champion” from the first part and have firmly decided to become a winner! Read only at CanoeSport.
Why do we need a warm-up and a hitch?
If you start training without warming up, your body will be a shock. Special discontent is to be expected from the musculoskeletal and cardiovascular systems. By kneading, you do this:
gradually you accelerate the pulse and prepare for heart loads;
warm your joints and muscles with improved oxygen-rich blood flow;
reduce the likelihood of muscle injury, tendon stretching;
you improve your motor skills, because at higher body temperature the nerve impulses become more active;
you raise the temperature of the connective tissues and muscles, and therefore you become more flexible.
Thanks to the warm-up workouts become more effective. In particular, heated muscles can lift a heavier weight.
The hitch is as important as the warm-up. At the end of the workout, you need to gradually reduce the pulse, relax the muscles, remove lactic acid from the muscles so that the muscle pain does not increase after the workout. All this contributes to a hitch – exercises with stretching elements at the end of the lesson.
How to do the workout?
The warm-up should be intense, but not exhausting. To raise the temperature of the body, but not to exhaust the strength – that is your task. A productive warm-up consists of several stages:
Total body workout
Spend 5-10 minutes on aerobic exercise to speed up the pulse and disperse the blood. Best run or rowing machine. Then do some exercises for the lower back and abdominals (extension, twisting, light stretching).
Specific workout aimed at individual muscle groups
The purpose of this workout is to prepare for the active work of the muscles and joints that are used during rowing. In addition, it does not hurt to further develop the technique of motion. Yes, and the fear of injury will disappear, and it almost always appears if, after a warm-up, you have to perform a heavy set of serious exercises.
An example of a warm-up exercise for the pectoral muscles: a few circles with your hands, a few push-ups, a few sets of the first exercise (bench press with light weights, if there is a hall).
After the muscles are warm enough (and only after that!), You can perform stretching exercises for the muscles. Stretch each muscle group not to pain, but to slight discomfort.
What little things do professional athletes pay attention to?
The form for playing sports should be comfortable and neat – this is more important than advertised brands. In summer, kayakers train with bare legs, and in winter wear warm, wool socks. Shoes should be comfortable for the canoeist. If you decide to train in a new dress, bring along an old pair of shoes. As soon as you feel that your shoes are rubbing your feet – change your shoes! Sometimes even adult athletes do not pay attention to this seemingly nonsense, and as a result regret it.
How to prepare for the competition?
The coach and parents know best of all your behaviors, so always consult them during the preparation for the competition. The main thing is to protect your health on the eve of an important event, in order not to accidentally catch a cold and not be injured.
Eat organic foods, be sure to include meat, chicken or fish in your diet, and sausages and sausages should be forgotten for a while. On the day of the competition you need to sleep well and try not to overeat, otherwise you will feel lethargy and drowsiness instead of a surge of strength.
How to recover after the competition?
After each competition, the athlete must restore his strength, and make it easier and faster than all if:
For the rower, it is very important to roll back and recover right after the finish. Do not immediately jump out of the boat.
To eat, to get enough sleep
Swim in swiming pool
Distract from the sport (it’s time to do your favorite thing or plenty to chat with friends).
Take rest and recuperation as a mandatory element of the sport mode.
How to tune in to win?
Confidence in victory in itself gives the rower strength and makes the opponent doubt his chances. If your opponent is older and more experienced than you, this does not guarantee him success, because he, like you, is nervous, afraid to make a mistake. Use your strong character traits to win: be active, assertive, confident.
Your partner is your friend who will be grateful for your support, gratitude or approval at the right moment. Working as a team, help your comrades, because a lot depends on the coherence of your actions and the general attitude. Mistakes can be discussed later, and the winners are not generally judged.
If you follow the advice of professionals, firmly go to the goal and take even the smallest things seriously, champion medals will definitely be in your collection!