{"id":1293,"date":"2019-06-21T10:29:38","date_gmt":"2019-06-21T08:29:38","guid":{"rendered":"https:\/\/sportideas.blog\/?p=1293"},"modified":"2019-06-21T10:29:38","modified_gmt":"2019-06-21T08:29:38","slug":"aerulauaga-vee-peale-treenima","status":"publish","type":"post","link":"https:\/\/stebby.eu\/et\/aerulauaga-vee-peale-treenima\/","title":{"rendered":"Aerulauaga vee peale treenima!"},"content":{"rendered":"\n

Kindlasti oled m\u00e4rganud m\u00f5nel veekogul inimesi SUP-i ehk aerulauaga liuglemas v\u00f5i oled seda ehk isegi proovinud? Aga kas teadsid, et aerulaua n\u00e4ol ei ole tegemist mitte lihtsalt m\u00f5nusa ajaveetmise vahendiga, vaid sellega saab teha ka p\u00e4ris t\u00f5husa treeningu.<\/strong><\/p>\n

Mis SUP on ja kuidas sellega treenida, r\u00e4\u00e4gib l\u00e4hemalt Andri Soosaar, kes on ise SUP-iga s\u00f5itnud juba aastast 2011. Andri tegutseb\u00a0SURFSPORT<\/a>\u00a0nimelises SUP entusiastide tiimis, mis on spetsialiseerunud aerulaua koolituste, elamusretkede ja v\u00f5idus\u00f5idu treeningute l\u00e4biviimisele.<\/p>\n

Mis SUP ehk aerulaud siis t\u00e4psemalt on?<\/strong><\/p>\n

SUP (inglise keeles Stand Up Paddling<\/em>) on maailmas v\u00e4ga kiiresti arenev veespordiharrastus, kus kasutades aeru v\u00f5i k\u00e4te j\u00f5udu (prone paddling<\/em>) on v\u00f5imalik vee peal liikuda spetsiaalsel surfilaual p\u00fcsti seistes, p\u00f5lvili, istuli v\u00f5i k\u00f5huli. Ennek\u00f5ike on SUP ikkagi p\u00fcsti aerutamine vee peal igasugustes ilmastikutingimustes, mis inimv\u00f5imete piiresse j\u00e4\u00e4vad.<\/p>\n

\u00a0<\/p>\n

\"\"<\/a><\/p>\n

Kui kiiresti SUP-iga liikumise selgeks saab?<\/strong><\/p>\n

Enamik inimesi lastest keskealisteni on v\u00f5imelised laua peal p\u00fcsti seisma ja aeru abil siledal veel liikuma t\u00e4iesti tuulevaikse ilmaga. Ajaliselt ei kulu selleks v\u00e4ga palju, et tunda end laua peal seistes kindlalt. Sarnane \u00f5ppek\u00f5ver on suuskade v\u00f5i rattaga s\u00f5itma \u00f5ppimine. Soovituslikult v\u00f5iks valida esmakordselt SUP-iga s\u00f5itma minnes v\u00f5imalikult tuulevaikse ilma.<\/p>\n

M\u00f5\u00f5duka tuule korral (5 m\/s +) j\u00e4\u00e4vad paljud juba p\u00fcstiasendis s\u00f5itmisega h\u00e4tta. Sel juhul soovitan valida madalama s\u00f5iduasendi (p\u00f5lvili v\u00f5i istuli), kus tuuletakistus on v\u00e4iksem ning laua peal olemine tundub lainetusega stabiilsem, kuna keha raskuskese asub lauale l\u00e4hemal ja keha kokkupuutepunkte lauaga on kahe asemel neli.<\/p>\n

Kui me r\u00e4\u00e4gime tehnilisest s\u00f5itmisest, siis selleks kulub oluliselt kauem aega. SUP on nagu (klassikaline) suusatamine vee peal. Iga\u00fcks v\u00f5ib suuskadel vastavalt oma v\u00f5imetele lumel liikuda, aga selleks, et s\u00f5ita nagu maailma murdmaasuusatamise tipud, tuleb palju aega matta tehnika efektiivsuse ja \u00f6konoomsuse parandamiseks.<\/p>\n

Kuidas saab SUP-i kasutada treeninguks?<\/strong><\/p>\n

SUP on f\u00fc\u00fcsiliselt v\u00e4ga raske ja head kehalist ettevalmistust n\u00f5udev liikumisharrastus kui vaadata seda sportliku tegevusena. Vastutuult s\u00f5itmine on sarnane jooksu, rattas\u00f5idu v\u00f5i suusatamisega m\u00e4kke. Mida tugevam on tuul, seda suurem on t\u00f5usunurk. Kui eelnimetatud alade puhul on v\u00f5imalik vahepeal seisma j\u00e4\u00e4da ja puhata, siis aerulauaga seda v\u00f5imalust ei ole. Niipea kui aerut\u00f5mbed l\u00f5ppevad, keerab laud ennast ninaga allatuult ja liigute teekonna alguse poole.<\/p>\n

SUP-i treening v\u00f5ib \u00fclesehituselt olla v\u00e4ga mitmekesine. Suures plaanis v\u00f5ib treeningud jagada tehnika- ja distantsitreeninguteks. Esimesel keskendutakse rohkem tehnilistele elementidele: aerut\u00f5mme, p\u00f6\u00f6rded, man\u00f6\u00f6verdamine, s\u00f5itmine k\u00fclgtuules, lainesurf. Teisel s\u00f5idetakse erineva pikkusega distantse erineva kiirusega erinevates ilmastikuoludes.<\/p>\n

\"\"<\/a><\/p>\n

Milliseid omadusi aerulauaga s\u00f5itmine arendab?<\/strong><\/p>\n

SUP kui sportlik tegevus arendab peaaegu k\u00f5iki p\u00f5hilisi kehalisi v\u00f5imeid \u2013 j\u00f5udu, kiirust, vastupidavust ja koordinatsiooni. Kuigi k\u00f5rvalt vaadates tundub, et t\u00f6\u00f6tavad ainult \u00fclakeha erinevad lihasgrupid, siis tegelikult saavad v\u00e4ga suure koormuse ka jalalihased olles pikemat aega ebastabiilsel tasapinnal.<\/p>\n

Kui sooviks saavutada f\u00fc\u00fcsilist arengut ja paremat vormi, siis milline peaks olema treeningute sagedus<\/strong>?<\/p>\n

Nagu iga teise spordiala v\u00f5i liikumisharrastuse puhul v\u00f5iks minimaalne treeningute arv n\u00e4dalas olla kolm treeningut, kui eesm\u00e4rk on tehnika ja alale vastavate spetsiifiliste kehaliste v\u00f5imete areng.<\/p>\n

Milliseid turvan\u00f5udeid peaks SUP-iga s\u00f5ites j\u00e4lgima?<\/strong><\/p>\n

Toon v\u00e4lja m\u00f5ned olulisemad.<\/p>\n

Tuulise ilmaga kasuta alati lauda ja s\u00f5itjat \u00fchendavat kinnitusn\u00f6\u00f6ri (leash<\/em>), kuna vette kukkudes j\u00e4\u00e4d sa alati lauale j\u00e4rele ujudes kaotajaks, sest laud liigub kiiresti allatuult \u00e4ra. Pea meeles, et SUP-i laud on \u00fcldjuhul sinu parim p\u00e4\u00e4stevahend, kui oled h\u00e4tta sattunud. Lisavarustusena v\u00f5ib kasutada ka ujuv- v\u00f5i p\u00e4\u00e4stevesti, aga s\u00f5idumugavus v\u00e4heneb m\u00e4rgatavalt ja peale vette kukkumist uuesti lauale saamine v\u00f5ib osutuda oluliselt keerulisemaks.<\/p>\n

Vali alati sobib riietus ja v\u00f5ta s\u00f5itma minnes kaasa lisavarustus (sidevahend veekindlas kotis, vesi). K\u00fclma ja tuulise ilmaga kasuta kalipsot, m\u00fctsi ja surfisusse (et v\u00e4ltida h\u00fcpotermia ohtu). P\u00e4ikesepaistelise sooja ilmaga kasuta (noka)m\u00fctsi ja pikkade varrukatega s\u00e4rki p\u00e4ikesep\u00f5letuse v\u00e4ltimiseks.<\/p>\n

\u00c4ra mine avamerele s\u00f5itma \u00fcksinda ilma julgestuseta. Tuul v\u00f5ib t\u00f5usta v\u00f5i muuta suunda maatuuleks, ilus ilm v\u00f5ib muutuda \u00fcsna \u00e4kki \u00e4ikesetormiks, v\u00e4ga soojal p\u00e4eval on oht kuumarabanduseks ja vedelikupuudusest tulenevateks komplikatsioonideks.<\/p>\n

\"\"<\/a><\/p>\n

Kas tasuks endale soetada isiklik SUP-i laud ja mida lauda valides silmas peaks pidama?<\/strong><\/p>\n

SUP-i laua soetamise peale v\u00f5iks Eestis m\u00f5elda need, kellel t\u00f5sisem huvi aerulauaga s\u00f5itmise vastu v\u00f5i soov avastada erinevate veekogude ilu Eestis v\u00f5i v\u00e4lismaal. Varustuse hoiustamise ja logistika seisukohast oleks m\u00f5istlik hankida t\u00e4ispuhutav SUP-i laud. Kellel soov osaleda tulemuslikult m\u00f5nel SUP-i v\u00f5idus\u00f5idul tasuks m\u00f5elda ultra kerge s\u00fcsinikust\u00a0race\u00a0<\/em>laua peale pikkusega 14 jalga (~427 cm).<\/p>\n

Tekst: Ajakiri Sport<\/a><\/em><\/p>\n

Fotod: Elena Sikk<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":10,"featured_media":1312,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[24,26],"tags":[],"class_list":["post-1293","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-liikumine","category-vesi"],"yoast_head":"\nAerulauaga vee peale treenima! - Stebby<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/stebby.eu\/et\/aerulauaga-vee-peale-treenima\/\" \/>\n<meta property=\"og:locale\" content=\"et_EE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Aerulauaga vee peale treenima! - Stebby\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stebby.eu\/et\/aerulauaga-vee-peale-treenima\/\" \/>\n<meta property=\"og:site_name\" content=\"Stebby\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/stebby\/\" \/>\n<meta property=\"article:published_time\" content=\"2019-06-21T08:29:38+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stebby.eu\/wp-content\/uploads\/2019\/06\/sup-2019-54-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1598\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ando.haldna\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ando.haldna\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutit\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stebby.eu\/et\/aerulauaga-vee-peale-treenima\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stebby.eu\/et\/aerulauaga-vee-peale-treenima\/\"},\"author\":{\"name\":\"ando.haldna\",\"@id\":\"https:\/\/stebby.eu\/#\/schema\/person\/d6c3f74d164fdb457c8de98518edbb4f\"},\"headline\":\"Aerulauaga vee peale treenima!\",\"datePublished\":\"2019-06-21T08:29:38+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stebby.eu\/et\/aerulauaga-vee-peale-treenima\/\"},\"wordCount\":816,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/stebby.eu\/#organization\"},\"image\":{\"@id\":\"https:\/\/stebby.eu\/et\/aerulauaga-vee-peale-treenima\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/stebby.eu\/wp-content\/uploads\/2019\/06\/sup-2019-54-scaled.jpg?fit=2560%2C1598&ssl=1\",\"articleSection\":[\"Liikumine\",\"Vesi\"],\"inLanguage\":\"et\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/stebby.eu\/et\/aerulauaga-vee-peale-treenima\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stebby.eu\/et\/aerulauaga-vee-peale-treenima\/\",\"url\":\"https:\/\/stebby.eu\/et\/aerulauaga-vee-peale-treenima\/\",\"name\":\"Aerulauaga vee peale treenima! 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