How to be fit to ski this winter

November 21, 2014

How to be fit to ski this winter

Last week we published an article in which we shared tips for beginner skiers. Today we bring you a series of advisable practices to get fit before going skiing this winter, valid for both novice skiers and those who already have some experience.

For starters, the muscles that you should work the most are those of the legs. In fact, they are the quadricepsthe muscle group that exercises the most while practicing skiing since they are responsible for maintaining the flexed position and the body forward. In addition, these muscles protect the knees, a very important role since the knee suffers a lot when you ski.

The hamstrings and glutesMuscles complementary to the quadriceps and located at the back of the leg, it is also important to strengthen them because they pull on the body and tighten when you lean forward. On the other hand, the abductors, muscles in charge of the movement of opening and closing the lower extremities, work hard to keep skis or boards parallel or when making turns and turns.

The twins and soleo, muscle located just below the first, also suffer greatly due to permanent tension with the body facing forward. And indirectly, abdominal and back muscles They also provide a lot of work and need to be kept strong. Some shoulders and arms, along with a strong back, they are of great help to push the sticks and for the rowing and turning movement.

Having said that, we offer you this Training plan, published by elconfidencial.es, so you can get fit and exercise all the muscles mentioned:

Monday: muscle strengthening

  • 3 sets of classic squats, 12 to 15 repetitions.
  • 6 sets of 6 repetitions of hell squats, in which you stop 6 seconds before going back up.
  • 3 sets of 12 to 15 repetitions of leg press, with machine.
  • 3 sets of rear leg raises, deadlift, 15 reps
  • 3 sets of 15 repetitions of calf raises.
  • 3 sets of 12 to 15 bench jump repetitions. Jump on it and fall again.

Tuesday: sit-ups and push-ups

  • Push-ups, 3 sets of 12 to 15 repetitions.
  • 3 sets of 20 repetitions of abdominals in V.
  • 3 sets of 100 normal abs.
  • Cardio: series of 800 meters at 80% of your capacity. Do a few sets and rest 90 seconds between them.

Wednesday: cardio

  • 20 minutes of smooth running.
  • 20 minutes of bicycle.
  • 20 minutes of rowing.
  • 5 minutes of jumping rope.

Thursday: strength

  • 4 sets of squats.
  • 4 sets of hell squats.
  • 4 sets of front skipping, 20 seconds each.
  • 4 series of 15 bank jumps.

Friday: circuit

You will exercise in two stations, located 100 meters from each other. When you finish in A run to B, complete the exercise and return to A. In each station you will train for 30 seconds, whatever you have time.

  • Station A: squats, bench jumps, alternate feet, feet together, splits.
  • Station b: Abdominal, oblique, lumbar, dorsal.

Saturday: rest

Sunday: cardio

  • 3 series of 15 bank jumps.
  • 45 to 60 minutes of continuous running, swimming or cycling.

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