For super strong triceps, try paddle boarding
What's the story
Paddle boarding, Africa's hottest water sport, isn't just a fun way to ride the waves - it's also a secret weapon for super strong triceps! This article reveals how you can steal their best moves to get those triceps popping - no board (or water) required! By copying the way they move and stand, you can create your own workout that will make your arms look and feel amazing.
Stroke fundamentals
Embrace the basic paddle stroke
The basic paddle stroke is the key to developing triceps strength through paddle boarding. It requires a strong push to submerge the paddle into the water, followed by a forceful pull back. This action specifically targets the triceps, which extend the arm and push against the water's resistance. Just 20 to 30 minutes of daily stroke practice can lead to a substantial increase in upper arm strength and endurance.
Interval boost
Incorporate interval training
To really amp up your triceps gains, add some interval training to your paddleboarding workout. Simply alternate between one minute of all-out paddling and one minute of easy recovery paddling. The high-intensity bursts push your muscles (including your triceps) to their limits, making them work harder than they would during steady-state exercise. Not only will this increase muscle strength, but it will also improve your cardiovascular health.
Technique matters
Focus on posture and technique
Maintaining proper posture and technique is key to ensuring your triceps are engaged while paddle boarding. Stand tall on your board and keep your knees slightly bent for balance. Keep your arms straight when you paddle and rotate from your torso instead of just moving your arms. This will involve more muscles but specifically target your triceps as they stabilize and move the paddle through each stroke.
Band power
Utilize resistance bands
Adding resistance bands to your paddle boarding workout can help you build even stronger triceps. Simply attach a resistance band to your paddle handle and anchor it underfoot or to a fixed point on your board. With each stroke, you'll be pulling against the extra resistance, giving your triceps a serious workout. This additional challenge results in bigger, stronger muscles over time.
Technique variety
Explore various paddling techniques
By trying different paddling techniques, you can better engage the three heads of the triceps muscle group. Short, rapid strokes target fast-twitch muscle fibers, which are key for power and strength, while longer, slower strokes work on slow-twitch fibers, important for endurance. Switching up your paddling style helps to ensure all areas of the tricep muscles get a balanced workout.