The first golden rule: maintain your physique

Spring is starting. The Sea Knigts should get a well suited athletic condition to face waves and wind with safety. But how to do that? They find their source of inspiration in the canoeing gym of the CUS Bari.

The coach Dario Bianchini, recommends the Sea Knights for a 15'-30' warm-up run and sets of 8-12 exercises with light weights to improve abs, lower back, chest, lats, shoulders, traps, biceps, triceps, forearms, hamstrings, quads and calves.

Here is a typical set of exercises.

1) DECLINE CRUNCH (Abdominals)

2) HYPEREXTENSIONS (Lower Back)

3) ELEVATED CABLE ROWS (Lats)


4) BUTTERFLY (Chest)


5) MACHINE SHOULDER (MILITARY) PRESS (Deltoids)



6) REVERSE GRIP TRICEP PUSHDOWN (Triceps)

7) LEG EXTENSIONS (Quadriceps)


8) LYING LEG CURLS (Hamstrings)


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The source of information for this post is:
http://www.bodybuilding.com