Dicionário básico do Surf

Dicionário básico do Surf

– “Alisar”: Quando o mar passa a ficar mais liso e deixa de ficar mexido
– “Alternates”: Surfistas reservas, que entram no lugar de algum atleta inscrito na competição
– “Banco de areia”: Formação de areia que faz a onda quebrar.
– Batida: Manobra em que o surfista sobe a parede da onda depois dar uma cavada e bate com a parte debaixo da prancha na crista da onda (“lip”). Pode ser realizada tanto no “lip”, como na espuma quando a onda quebra para os dois lados
– “Bomba”: Onda grande
– “Big rider”: Surfista que encara ondas grandes
– Cavada: Quando o surfista executa manobra com uma curva na base da onda para ganhar velocidade. A cavada pode ser tanto de “backside” (atleta de costas para a parede da onda) ou de “frontside” (de frente para a onda)
– “Cutback”: Manobra em que o surfista, depois de pegar a onda, dá uma cavada na base, parte para a direção oposta e depois volta para a direção anterior, em um formato de “S”
– “Crowd”: Quando o mar ou o pico de surfe está lotado de surfistas
– “Drop”: Quando o surfista pega a onda, podemos dizer que ele dropou a onda
– “Flat”: Quando o mar está sem ondas, os surfistas dizem que o mar está “flat”, liso.
– “Free surfer”: Surfista que não disputa competições e que pratica o esporte apenas por prazer, viajando pelo mundo atrás de ondas perfeitas
– “Goofy”: Atleta que surfa com o pé direito na frente da prancha, como Gabriel Medina
– “Haole”: É como os surfistas chamam os estrangeiros ou aqueles que não são frequentadores daquele lugar
– “Inside”: É a arrebentação, ou seja, o lugar onde as ondas quebram
– “Lay day”: Quando os organizadores do campeonato optam por adiar as baterias por conta das condições ruins do mar.
– “Lip”: É a crista da onda, a parte superior da onda
– “Marola”: Quando as ondas estão pequenas, podemos dizer que está uma “marola”. Quando um surfista gosta de surfar em um mar pequeno, ele é chamado de “merrequeiro”
– “Quebra-côco”: Quando a onda é oca e quebra rapidamente, prejudicando a prática do surfe
– Rabeta: É a parte de trás da prancha
– Rabear: Entrar numa onda que pertence a outro surfista
– Rasgada: Manobra em que o surfista, depois da cavada, vai em direção à crista, mas, antes de chegar lá, usa força e agilidade para mudar de direção, voltando para a base
– “Regular”: Atleta que surfa com o pé esquerdo na frente da prancha, como Mick Fanning
– “Reef”: É a bancada, ou seja, o fundo do local onde a onda quebra. Pode ser uma bancada de coral, pedra ou areia)
– Série: É a sequência de ondas que surge no mar
– “Swell”: É a ondulação, formada por tempestades no oceano
– “Shaper”: É o profissional que fabrica as pranchas de surfe
– “Storm”: o termo, que na tradução do inglês para o português significa tempestade, também é usado pelos surfistas para designar um mar grande e revolto, perigoso para a prática do surfe
– “Tow in”: É a prática mais extrema do surfe, quando o surfista de ondas grandes é rebocado para a onda de jet-ski ou até mesmo de helicóptero
– “Vaca”: Quando um surfista sofre um caldo, se diz que ele levou uma “vaca”
– “Wildcard”: E o surfista que disputa um evento como convidado e que não precisa ter sido classificado pelo ranking mundial. Eles passam por um “qualyfing” (triagem, qualificatório) antes da disputa principal

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  1. Power coaching is meant to prepare you to choose up heavy issues. Different adjustments that are found within the variations of the dumbbell bench press may be in relation to the particular kind of muscular activation they may incur. Bear In Mind, whether or not you’re performing a dumbbell press or a bench press, the confluence of dedication, sensible training, and restoration protocols is foundational in your success. The trick, although, is selecting the proper angle to work the muscles you need to strengthen. Typically talking, you must set your bench between 30- and 45-degrees. The 45-degree angle will hit more of your shoulders, while the 30-degree angle will goal the pecs to a greater diploma. Many of these don’t even need a bench, but they will still assist to strengthen your pecs and enhance your bench press.
    It is important to have a robust foundation when finishing a dumbbell bench press. The correct kind will maximize your energy when urgent the load away from you. If you fail to make use of an acceptable type, your gains from the dumbbell bench press might be restricted. In conclusion, the Flat Dumbbell Bench Press is a versatile and effective train for growing strength and muscle mass within the upper body. Proper form, breathing, and weight choice are essential for maximizing the benefits and minimizing the danger of injury.
    This can additionally be a good train for athletes as sports activities could be very unilateral, albeit so can life normally. All in all, you undoubtedly want to implement dumbbells into your routine. The only people who actually don’t both with dumbbell bench presses are novices who’re doing a very primary power program.
    Aside from the position of your physique, the largest distinction between incline and flat dumbbell presses is the area of your chest that they aim. If you need some schooling, read on to learn what the distinction is and how you must use these exercises to your advantage. Now that you realize all there is to know in regards to the bench press, its variations, and the numerous advantages, how do you intend to add them to your routine? Whatever you resolve, we hope that you simply use this great higher body compound exercise to your health advantage and you’ll construct more muscle and smash your higher body objectives. For instance, if you wish to be a powerlifter, then the flat barbell bench press is a should, as that is one of the three lifts used in the sport. Nevertheless, if you simply wish to improve physique composition (like a bodybuilder) then you could theoretically skip barbell bench presses altogether and just stick to dumbbells.
    With this variation, you utilize just one dumbbell and work each arm individually. As properly as being a great chest exercise, this model additionally increases core activation. You’ll have to brace your abs exhausting to keep your body stable and straight. Incline presses goal the higher part of the pecs while flat presses place more emphasis on the middle portion. And, just for the report, decline presses goal the lower a part of your chest. All in all, you must use your best judgement and see how you feel.
    Here are 5 widespread the purpose why you may discover it tough to do the bench press utilizing dumbbells, and why your weight requirements are under common. The weight standards in this submit will help you decide what’s a good weight to be lifting based mostly on your gender, physique weight, and coaching expertise. 1– Lie on the floor together with your legs bent, toes flat on the ground. This exercise can be carried out using a flat, incline, or decline bench as most popular. A good stretch on the bottom of each rep makes this train harder and more productive.
    The pectoralis major is the first muscle group targeted in the course of the flat chest press. It consists of two heads, the clavicular head (upper chest) and the sternal head (lower chest). The flat chest press helps develop both heads, contributing to a well-rounded chest. The flat bench press, being a compound exercise, recruits a lot of muscular tissues. This leads to a better calorie burn during and after the workout, serving to to extend your total metabolic rate.
    Even should you’re acquainted with the incline barbell press, you might still want to reduce back your weight for the dumbbell model of the train. These flat and incline dumbbell bench press weight standards allow you to to determine whether or not or not you are lifting a respectable quantity of weight on your capabilities. Typically speaking, intermediates ought to be succesful of do incline bench press with dumbbells that weigh 90% (both dumbbells combined) of their body weight for a single repetition. Typically talking, novices ought to have the flexibility to incline bench press with dumbbells that weigh 40 to 60% (both dumbbells combined) of their body weight for a single repetition. Generally speaking, intermediates ought to have the ability to flat bench press with dumbbells that weigh ninety to 100 percent of their body weight (both dumbbells combined) for a single repetition. Typically talking, beginners ought to have the flexibility to flat bench press with dumbbells that weigh 30 to 50% of their physique weight (both dumbbells combined) for a single repetition (1-rep max).
    Your arms must be absolutely extended, and the dumbbells must be over your chest. The Flat Dumbbell Bench Press is a flexible train that might be tailored to your health journey, whether you’re trying to build muscle, enhance strength, or enhance endurance. To maximize the effectiveness of this train, it’s essential to ascertain a exercise regimen that aligns along with your specific objectives. Whereas having a spotter provides an extra layer of safety, you possibly can nonetheless perform the flat bench press without one by utilizing security bars or a Smith machine, which provide built-in security mechanisms. Sure, warming up is essential to organize your muscle tissue and joints for the exercise. Carry Out dynamic stretches and light-weight units before starting your working units.
    The reverse grip barbell bench press can be accomplished using a flat or incline bench. Either means, the aim of the reverse grip bench press is to take stress and work off the shoulders. The reverse grip locations emphasis on the upper chest and the triceps.
    If the angle is more than 45-degrees, the dumbbells will hit too excessive on their chest. If the angle is lower than 45-degrees, the dumbbells will hit too long on their chest. When an athlete is getting prepared to carry out a dumbbell bench press, they want to know their grip energy and factors of contact. This exercise can turn out to be harmful if the dumbbells are too heavy and surpass their grip power.
    The main movers of the bench press are the pectoralis major, anterior deltoids and the triceps. The purpose of bench presses is to strengthen and enhance the dimensions of those muscular tissues, as properly as to enhance stability for pushing actions. In most cases, once we take into consideration pressing power, we consider horizontal pressing AKA the flat bench press. However, the incline bench press and decline bench press can also be nice for bettering our capacity to press from completely different angles. Despite suggesting that virtually all lifters begin with the flat bench press, the decline bench press typically “feels” the simplest to carry out. You’ll often work via a smaller range of motion with this variation.
    As I get heavier I plan on switching to dumbells but I’m wondering if this will put me at any type of drawback. This train not only permits you to work one arm at a time, but it’s going to also enhance coordination and core energy. It’s an excellent train for muscular endurance and works properly when used as part of a fat-burning circuit workout. 2– Bend your arms and lower the weights till the again of your arms frivolously contact the floor.
    I’ve additionally shared widespread issues and solutions to a bench press power that is below average. Practice with a full vary of motion by bringing the dumbells all the means in which down to the chest before pressing them up. Be affected person, maintain practicing the bench press, and often overload in small weight increments. This completes a three-point contact (feet-floor, buttocks-bench, back-bench) for maximal stability.
    If you expertise sharp or shooting ache at any level in the course of the exercise, cease and go for exercises that don’t trigger ache. When the dumbbell incline press is carried out frequently, you’ll develop a extra well-balanced chest and shoulder musculature, serving to to keep the shoulder joint secure and strong. You may be excited about my barbell vs dumbbell bench press weight comparison. 2- Beginning with your elbows bent, press the weights up to arms’ length and then lower them again. 1– Grab one dumbbell and arrange for the dumbbell bench press as regular.
    Press the weights together as onerous as you presumably can and keep this inward pressure throughout the exercise. Due To This Fact, I recommend you go together with the incline dumbbell press first in your exercise. If you do flat presses first, you may fuel out and not have enough energy to maximise your weights and carry with good form. The primary benefit of single arm dumbbell bench presses is that you can address muscle imbalances.
    Make the train tougher by switching out your dumbbells for a set of kettlebells. Due to the uneven weight distribution of kettlebells (the “bell” portion weighs more than the deal with of the equipment), it requires more stability and management to perform the train correctly. This train will help you develop the baseline strength required for the motion whereas additionally beginning to engage the stabilizing muscles of the shoulders with out isolating each shoulder independently. Newbies ought to have the flexibility to do 1 rep utilizing around 45% of their body weight (both dumbbells combined). Intermediates should be in a position to carry roughly 90% of their body weight, and advanced lifters roughly 130%.
    This is why I don’t love the thought of “better” or “best” as that language with train selection is typically shortsighted. Beneath are a few goal-specific contexts the place each of these bench press variations could be better than the others. This rack has bars on both aspect set on the degree of your chest. If your carry fails on a power rack, the bars stop the barbell from crushing your chest.
    To begin, an athlete ought to choose a weight that they’ll management for three units of 8 repetitions. Athletes can modify the quantity of weight up and down based mostly on the variety of units and repetitions. One of the dumbbell bench press challenges is lifting the dumbbells to the appropriate location. Unlike the barbell bench press, you cannot rack the weight between units. A compound carry workouts a number of muscle teams concurrently. The dumbbell bench press is amongst the greatest chest exercises for building mirror muscular tissues, the ones you try in your reflection.
    If your wrists bend again, grip the bar somewhat decrease on your palm. I can only go at bizarre hours where there is not any one on the free weights and if there might be they’re horrible spotters (overassisters despite you pleading for them not to). That Match Friend is designed to share trustworthy suggestions and critiques on performance-focused shoes and for various pieces of men’s apparel. Some name it having a ardour for great gear, others call it an obsession. The most essential thing might be that you just feel your higher pecs working, regardless of whether or not that happens at 15° or 30°. On many adjustable coaching benches, a 30° inclination means that you must use the primary or second setting above horizontal. One methodology could possibly be first to search out 45° inclination (halfway between horizontal and vertical), after which select one thing barely much less (two-thirds) than that.
    The similar is true for hanging weights, as the stability demands would require you to decrease the weight. The above is true for close grip incline and decline presses as properly. In summary, the primary movers work in collaboration with the stabilizers to supply most drive and well-coordinated motion. In terms of the best strength and hypertrophy growth, it’s your primary movers that can receive the best impact. Nevertheless, collectively, there’s a substantial impact on overall higher body energy. Now, there are additionally some notable advantages of dumbbell bench press. With dumbbells, you simply can’t go as heavy as a outcome of you have to deliver them off the floor and into position.
    You can even perform the barbell train variation, or use dumbbells as a substitute. However, the principal version of the chest press is the flat barbell bench press, which is utilized in aggressive sport. The incline bench press and the flat bench press are each nice workouts for building your chest and shoulder muscular tissues. While they train the same main muscle groups, there are still some variations. The Flat Dumbbell Bench Press is a staple train in power training, focusing on the pectoral muscular tissues with a movement that requires cautious attention to kind.
    Note- lifting heavy is really helpful for muscle growth (hypertrophy), however the weight should also be gentle sufficient so that you can carry it with a sluggish and controlled form. Bench pressing with dumbbells is compound by nature, and most of these workout routines work finest in decrease rep ranges. In fact, novices usually discover the dumbbell bench press onerous due to this straightforward but often-missed type cue. Consequently, this could make the dumbbell bench press difficult and could probably be a reason why your power standards are beneath average. 5– At the of your set, both decrease the weights to the floor or, together with your arms bent, just sit back up and return to your beginning place. Alternatively, when you have spotters close by, enable them to take the weights from you. This will depend on your fitness stage and this system you’re following.
    However, we now have a pair completely different variations for you, ranging from the normal to the incline dumbbell press to the decline version. The standard grip is about 1.5x shoulder width and your elbows will be tucked at around 45-70˚. As A Outcome Of of your body positioning, the bar will come down higher up on the chest with an incline bench press. So, somewhat than about nipple level, it is going to be near your higher chest. You ought to still convey the bar down to touch your chest when you have the shoulder mobility to take action (if not, work on that).
    If you don’t have entry to a bench, it doesn’t imply you can’t do chest presses! The flooring press is an efficient alternative that targets the identical muscular tissues as the bench press, albeit with a lesser range of motion. Regardless of the bench press variation you’re performing, you’ll be bettering your urgent power to numerous degrees. If your goal is building well-rounded urgent power, then using all three variations can be helpful. When clients ask me in regards to the “why” behind each of these bench press variations in their workout packages, I’ll usually list three advantages of performing every variation.

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