If you have a week or just a weekend to ski, you will have to prepare yourself a little in advance to not suffer from soreness or even injure yourself during this activity. It is indeed a sport that will solicit the heart, the legs and the belt abdo at the same time.
Where to start?
First you need to evaluate your physical condition and see what your strengths and weaknesses are. Do you play sports very often? Can you run 30 minutes without taking a break? Are your thighs and abdominals resistant? In fact, the answers to these questions will help you to better determine the physical exercises that you can prioritize one to two months before the big day.
What activities to practice?
Physical activities that will strengthen the cardiovascular system are to be preferred in order to avoid being breathless or to be in need of oxygen. To do this, you can do cycling, skating, the nation or why not running… Knowing that skiing generally invites lower limbs, it would be more reasonable to work the lower body to strengthen and tone them.
To strengthen the thighs and buttocks, it would also be necessary to do squats and slits regularly. In the upright position, you will spread your legs, flex your knees and go down slowly while exhaling and contracting the ABS. If possible, you can do skipped squats. This will boost the tonicity of the thighs and calves and your heart rate will increase.
Working the quadriceps
It consists of making the isometric chair: plate The back against the wall, keep the arm along the body and spread the feet to the shoulder width. Bend the knees to 90 ° then contract the abdominals and tuck in the belly. You'd have to stay in that position while blowing 30 seconds. You can then increase this duration and in the end you may feel a burning sensation in your thighs. Otherwise you can also make jump rope.
What about your balance?
Indispensable when it comes to skiing, the balance will allow you to catch up in case of fall. You will also have to work it to optimize your performance. In addition, a few gestures will suffice to achieve this: stand on one foot and raise the knee of the other leg to the horizontal. You have to stay in that position for as long as possible.
Often do stretching to loosen your muscles. For ten seconds, you have to stand with your feet apart and your hands on your thighs, one leg flexed and the other stretched. In case you don't always have time to do a few exercises, you can regularly solicit your muscles: walk 30 minutes a day, take the stairs instead of going up or down taking the elevator or an escalator, take the bike to the Place your car or a public transport, etc. You can also subscribe to a personalized physical preparation program If you are not very motivated without the assistance of a professional.