How to prepare for ski season

There comes a golden time for skiing, but before you go on a snow-covered slopes, you need to prepare the muscles. A special set of exercises that can be performed at home or in the gym, will help to strengthen the body and to do without injury and pain in the muscles after skiing.

As with any sport, skiing or snowboarding involves certain muscle groups. During exercise it is important to strengthen the muscles of the legs and arms, the press, prepare ligaments in the ankle and develop balance.

A set of exercises will take 15 to 30 minutes, depending on the number of sets, so that the preparation does not take a long time, more importantly, to train on a daily basis. By the way, at the end of the season, you can not stop the workout - the exercises will be useful throughout the year.

Exercises for the feet

To prepare the legs to the loads to all lovers of winter sports can offer a range of exercises to choose from. Skiers important to strengthen the inner and outer thighs, as this will help them to keep your feet in the right position and quickly master the technique of descent.

warm-up

This is a simple exercise that warms up the muscles and ligaments. From the straight position, climb on your toes while breathing, and squat, not falling on the whole foot. From the squat with an exhalation simultaneously drop the heel on the floor and climb.

It is important to feel how the toes. Beginners in skiing common mistake - they urge the fingers shoes. If you pay attention to the work of your fingers, while riding stop will be in the correct position.

In addition, rises on his toes and foot rotation help strengthen the ligaments of the ankle and avoid injury.

Squatting with a twist

Doing deep knee bends during which the knees turn first right and then left. During the foot exercises do not change the situation, but the hands are rotated in the opposite direction to the knees.

You can also do this exercise in a different way: first perform squats, and only then deploy their knees to the right, then bring them back to the starting position and straighten up. To complicate the exercise, you can do it with the hops: squat, knees turn with a jump to the right, then a jump to the left to straighten up.

The exercise is performed 4-8 times.

"Pistol"

Squatting on one leg, the other is straight forward. You can at the same time hold on to the chair. It is important not to separate the heel from the floor, stand on a full stop.

Walking and running

To exercise the thigh muscles is great walking with raised knees, running in place, the rise in the chair.

static

Take a pose skier and hold for 30-45 seconds.

You can vary the exercise hops in a deep squat. 10-20 jumps squats, 30 seconds static postures. This exercise can be performed by a number of approaches you can.

Arm exercises

During descents hands practically engaged, but when you have to go between the slopes, carry skis and snowboard, you can strain the untrained muscles. In addition, some of the descents were more drag lifts, of which also have a load on the hands.

To strengthen the muscles fit different push-ups, for example, on a chair, one hand is on the back of a chair, the other - on the seat. Exercise is performed in two sets of 10-20 times. Exercises for arms and chest can be completed push-ups in the broad and narrow palm (biceps and triceps), reverse push-ups (on the chair back).

Exercises for abs and back

When descending a special burden falls on the spine, so it is important to strengthen the abs and back. Moreover, a good press helps maintain balance.

One of the easiest exercises for your back - the rise of the body, lying on his stomach. For press fit twisting, leg lifts with retention at the top and other standard abdominal exercises.

Equilibrium

Familiar from childhood exercise "Swallow" is perfect for the development of balance. You stand on one leg, torso and head is held parallel to the floor, the sight is directed to the floor. Submission can complicate bent supporting leg and holding the body in that position. Lead Time - 60 seconds or more.

In addition to the balance of this exercise helps develop the ankle and knees.

bracing

The following exercises are suitable for the development of flexibility:

1. "Birch" dilution feet. Lying on your back, raise your legs and body perpendicular to the floor, then crank the legs, behind the head, bred them and fix in this position for a few seconds. Then bring together and lower your body to the floor.

2. Sit on the floor with legs stretched forward, tilt your body forward, keeping your knees straight, his head touching his knees, hands - toes.

Will not be superfluous and other stretching exercises.

How do I perform?

It is important to warm up your muscles before running. During the warm all the exercises to perform smoothly, without sudden movements, straining muscles slowly.

Do not try to buy the number of approaches and remember that your goal: to prepare for the season, and did not set a record for the number of push-ups or sit-ups.

In good, we should start to engage in a few weeks before riding, but if you missed the point, you can start at least three days before the trip. In any case, it is better than to arrive at the slope generally unprepared.