With summer just around the corner, if you’re thinking of surfing, here are some exercises that you can do to get your self ready and have the best chance of standing up quickly and enjoying it more. Even if you’re stuck in the heart of Taipei, you can start to practice!
夏天快到了，想要學習衝浪的人，可以先做一些行前訓練，好讓你真的下水時可以有更多的機會站上浪板，得到更多的衝浪樂趣! 即使你還遠在離東海岸很遠的台北或是台中等城市，這些都是你在家就可以練習的喔!
All round Exercises for Surfing
1. Swimming:
Sounds obvious, but swimming, especially freestyle is probablly the best excersice you can do to get your body ready for surfing. Free style swimming uses the same muscles as paddling on a surf board, and you’ll soon realise that paddling well is one of the keys to success in surfing. So get your self to the local pool and get into it. If you can’t do freestyle, then just do what you can, everything helps but the more time you spend in the water, the more confident you will be when you get into the ocean.
全方位的衝浪練習
1. 游泳
雖然如果只是體驗衝浪樂趣，不一定要會游泳；但如果想要真正學習衝浪的人，游泳可是必備技能。如果你會游泳，肯定會讓自己對海水的自信和安全感大提升。所以，如果你可以練習「自由式」的話，將會是對衝浪最好的幫助!
因為自由式和衝浪所需的划水動作，都用到一樣的肌肉，而划水是衝浪很重要的一個環節，如果你的手臂划水很強，你可說已經是成功衝浪了一半。
所以趕快去你家附近的泳池開始游泳吧! 如果不會自由式，那就做你會游的招式，只要是可以幫助你在水裡感到自在與自信的游泳方式都可以。
2: Yoga: It really helps, will make you more flexible, and it will make youmore in tune with your body and where you place your weight, all key for surfing. If you can get into yoga.
2. 瑜珈
瑜珈肯定會幫助你身體的柔軟度，且會幫助你更順暢地掌控自己的身體，在衝浪的時候把重心放對位置，如果你可以平常就做些瑜珈練習，將會對衝浪有很大的幫助。
Exercises for the “Pop Up” (Standing Up).
Once you’re on your board, you’ve caught your wave you need to stand up. The “Pop up” is the action we surfers use to stand up in one go planting both feet on the board. It combines pushing your upper body up, together with moving your legs forward at the same time. This can be learnt and practised at home and the following links below are exercises that are reccommended by professional surfers to help you to build the muscle memory in order to stand up. If you can spend a few minutes each morning or evening to do these, you will find that standing up on a board will be much easier once you come to the ocean. I myself do these at least a few times a week to make sure my stand up technique is fast enough, especially on bigger waves when giving yourself more time is key.
幫助「跳起」(站上浪板)的運動
一旦你在浪板上了，也抓到浪了，那麼你就必須開始站上板子。所謂「跳起」就是衝浪人在準備將兩隻腳都站上浪板前的那一個瞬間的動作。
它結合了「當手臂將上身推起的同時，雙腿也同時往前跳起」的動作。
這個動作可隨時在家裡的地板上就練習，可以跟著以下被專業衝浪選手推薦的網站上的一些動作來練習，讓你的肌肉可以記住這些動作，對於真的到了實際浪板上時，會有很大的幫助。
如果你可以每天早上或下午或任何可以的時間花幾分鐘做一下這些運動，當你下次在海裡時，會發現站上板子會變得容易許多。
我自己至今一個星期中也都會做好幾次這個「跳起」的動作，已確保我做得夠快！ 尤其是當要衝大浪時，快速的「跳起」將會讓你和有更多時間踩上浪點，而不致於被浪從板上撲捲落海。
http://www.youtube.com/watch?v=suYP9Q_lSaA : http://www.youtube.com/watch?v=atVTBmTPqnY:
This one is good, you don’t need the back foot in a strap, just keep your back foot on the ground, or on a stabiliy ball if you happen to have one.
這個是很好的練習，你不需要像影片中綁起後腳，可以直接放在地面上或是放在一顆韻律球（抗力球）上也可以。
http://www.youtube.com/watch?v=7CXkq9XE6sI
http://www.youtube.com/watch?v=Qhh8BRsQEGc
Just in case you have a skateboard and a park close by!
如果你剛好有滑板，家附近又有廣場公園者，可以參考這個好玩有趣的滑板衝浪練習。
Exercises for balance
The following dynamic core exercises are used by Mick Fanning (World Champion) and other pro surfers to assist them with balance when surfing. Anyone can do them, and they will really help you if you do these regularly, as you will get your body used to doing the types of movement that surfers use when surfing, which is different to a lot of sports.
http://www.surfline.com/surf-news/surf-training-with-matt-griggs_54991/
If you don’t have a stability ball, you can just use your arms, as if you were holding one.
平衡練習
動態核心練習是世界衝浪冠軍Mick Fanning和其他專業衝浪者經常做的衝浪平衡練習。每個人都可以做得到，而且如果你規律定的做這個動作練習，你的身體將會習慣衝浪者在衝浪時所需的律動，而這是跟一般運動有很大的不一樣。
如果你沒有韻律球（抗力球），你可以直接用手做動作，想像有球即可。
If you can, give some of these a go before you get to the beach. They will help you out a lot, and you will enjoy your time in the ocean even more. Go for it!
如果你可以在衝浪之前就做些這些動作，將會幫助你在真正衝浪時可以享受更多的樂趣!
來吧，現在就開始練習吧!
留言列表
