Fit for the ski season
These exercises prevent sore muscles
Strength, stamina and balance are required when skiing.
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In order to shine on the slopes during the ski season, winter sports enthusiasts can prepare in advance with the right gymnastics exercises.
Ski and snowboard enthusiasts can now hit the slopes again. To prevent sore muscles and reduce the risk of injury, winter sports fans should strengthen their bodies beforehand with the right fitness and gymnastics exercises. Training should start about six to eight weeks before your ski vacation.
Warm up with frond hopping
Frond hopping is ideal as a warm-up exercise. To do this, just jump up and down and wag your torso from left to right and back again. Keep your legs closed. Perform the exercise for at least 60 seconds.
30 squats
Strong leg muscles are important when skiing. Squats, also known as squats, not only work your legs, but also your back and stomach. To do this, stand shoulder-width apart and turn the tips of your feet slightly outwards. Then bend your knees so that your thighs are horizontal to the floor. Keep your back straight, push your buttocks backwards. The knee should not protrude above the tip of the foot when bending. To start with, 15 repetitions twice are sufficient.
Train your balance with the scales
Balance and equilibrium can be trained with the so-called floor scales. To do this, stand shoulder-width apart and loosely. Then lift one leg back and shift your weight forward. Your legs and torso should be in a straight line. At the end, also stretch both arms forward. Hold the position for a few seconds, then switch sides. Do 15 repetitions per side.
More strength thanks to the side support and plank
The side plank is an effective full body exercise. To do this, lie on your side and lean on your forearm. Extend the other arm and knees. Lift your torso and hips up until your shoulders, pelvis and knees are in line. Hold the position for 60 seconds, then switch sides.
So-called planking is just as effective. To do this, go into the starting position for a push-up and support yourself on both forearms. Lift the entire body so that it forms a straight line and hold for 60 seconds.
The climber
For the climber, take up the push-up position again, this time using your hands and not your forearms. When your pelvis, hips and shoulders are on the same level, alternately move your left and right knee forward and towards the diagonal elbow. Do the exercise twice for 30 seconds each.
Swimmer strengthens the back
A strong back should not be missing when skiing. For the swimmer, lay flat on your stomach, straighten your arms and legs and turn your gaze downwards. Then lift your right leg and left arm and switch. Important: do not touch the ground.
Don’t forget perseverance
Regular endurance training completes the preparation for the ski season. Jogging, cycling, inline skating, swimming and Nordic walking are ideal for this. Cross-country skiing also improves your stamina.
In order to achieve the desired effect, the gymnastics exercises should be carried out four to five times a week for 20 minutes each, the endurance training twice a week for 60 minutes each time. Don’t forget to stretch after exercising.