After 46 days of confinement, our instructors have all managed to stay in shape. Do you want to know how RocRoi’s rafting instructors, kayak guides or canoes do their training at home?
It is important for rafting instructors to train the upper trunk, since the main part of the body that dominates the sport of rafting includes the arms, chest and back. Therefore, it is important to perform exercises such as push-ups, pull-ups, bench press with legume packs, shoulders and rowing with milk bricks, crunches, triceps and biceps with dumbbells.
Equally so for kayak or canoe guides, they prioritize the upper trunk over the lower trunk. But in no case, we must not forget that the lower trunk is equal or more important to maintain physical shape. That’s why some of our instructors practice weighted squats, one-leg hamstrings, weighted one-leg squats, or the calf.
Finally, after performing the strength part, we must dedicate at least 30 minutes to cardio, for example, practicing burpees, military jumps or skipping. And I’m not telling you if you are lucky enough to have an exercise bike at home or an elliptical.
How to start doing sports starting this Saturday, May 2 in Spain?
In Spain, starting this Saturday, May 2, we can start going out 1h a day to practice sports and surely many of us are looking forward to it as much as a child on his birthday. But we must remain vigilant and take the necessary measures to avoid causing an escalation of infections.
- Wear a mask and gloves, even if it’s uncomfortable.
- Play sports outdoors 1h a day.
- Do not go accompanied.
- Keep the safe distance.
And finally, be aware that your body has been ‘resting’ more than a vacation in the Caribbean, it begins little by little with the times that your body asks you: 10 minutes, 20 minutes, 30 minutes, etc. At the end of the exercise, stretch very well to avoid injury and keep the mat and the voltane nearby for the first few days.
Happy sport-unconfinement 🙂