Call: 0123456789 | Email:

Cross-country skiing exercises for leisure skiers

If you practice frequently, you will start building your strength and increasing your stamina in the muscle groups used in downhill skiing. You are preparing for the difficulty of skiing in expert areas where both power and explosive power are paramount. First, we become acquainted with why and when to practice before moving on to five key elements of ski-specific practice.

The ultimate body of the expert skier is strong, strong ankle shoulders and all fine-tuned muscles. Remember, when you last looked at someone who could easily walk through a mogul field and asked, "How do you do it?" This is partly because of exercise and partly because of body recognition and balance that strength training provides. An expert skier who is physically strong, instinctively draws every part of his body. The fitting body is like a well tuned sports car. Handle it with delicate intuitions.

Skiing requires a lot of athletic skills, including technical, physical and mental skills. This article is about the physical requirements of expert skiing. Future articles are about technical aspects of all terrain skiing and the creation of the appropriate theoretical set. But first, you need strong skiing, you must be strong.

Why are the exercises done?

If you think skiing is only for serious skiers, think again. Strong muscles improve the performance of skiers, regardless of whether he is a beginner, intermediate, advanced or expert skier. For those who feel that they can reach the plateau in their skiing ability, ski resorts provide the impetus to reach the next level.

Few sports are physically demanding as the downhill skiing, especially the Moguls, and are steeply downhill. Still, many skiers fell on the track after having little or no training in the pre-season. They pay for painful muscles, but this is just the beginning. Lack of good physical fitness increases the chance of injury. The most common experiments are common, and the best way to protect the joints is muscle building. Strong muscles stabilize the joints and allow you to regulate the skis.

In the light of the above, this article focuses on focusing muscle groups that are most likely to ski, including the knee, hip and hip. ankles. For knee and ankle joints, we deal with upper leg muscles, including quadruples and femur and lower leg muscles, most notably calves and Achilles tendon. In the hip joints, the core, i.e. the hip flexors, the glutathies, the abdomen, the lumbar region and the lower back muscles are also affected.

Driving down the slopes regularly makes skiing easier and take your skills to the next level because:

  • Increase muscle strength in your feet, in your core and upper body
  • Increase muscle fastness and strength of power for long runs that never end
  • Increase cardiovascular endurance, Improve stability and balance all kinds of in terrain and snow conditions
  • Help the speed of walking between narrow trees
  • Explosion hazard for short, intense explosions in the Mogul fields
  • Avoid sore muscles, injuries and spills

When to practice the exercises?

You can do exercise any time you feel it. However, in the context of the sport of downhill skiing, I suggest starting at home two to three months before the start of the ski season. If the season begins in December, try the preseason conditioning program in early September.

Exercising in the Preseason

However, if you attend a crying conditioner program during the summer months, you may be able to shorten the program from three months to six weeks. In addition, you must do three consecutive days every week. This allows 48 hours between consecutive jobs. Muscle groups have a lot of time to heal.

Does that seem like a lot of work? First of all. But after the first runs of the season, you'll be amazed at how easy it is to connect smooth, short-range turns all day long. You turn back on the hill and you smile, knowing that your autumn workout was worth the effort. Eliminates the first obstacle on the way for expert skiing. Physically, it will be much stronger!

Practice during the Season

Graduated activities like downhill skiing, especially at the expert level, promote the tenderness and inflexibility of the muscle groups. Therefore, before and after skiing, it is flexible and helps to prevent frequent injuries. If you are doing the season exercises after the start of the season?

Yes, definitely. After the start of the season, you can reach and practice in sync during the week when you are not skiing. If you ski on Saturday and / or Sunday, you can ski on Tuesdays and Thursdays. During the whole season and during skiing, you will accelerate the power build process and your performance will be significantly improved.

Exercise in the Post Off Season

Exercising in the post-season maintains the fitness level that you have been working hard to achieve in the pre-season. Experienced skiers must constantly provide their conditioning programs throughout the year. As soon as it becomes strong it must remain strong

In addition, from June to September, you will be involved in a tomb training program, but you can rise much faster in the fall. Summer is also a Good Time to Improve Cardiovascular Fitness

Five Key Features of Ski-Specific Practices

The five core elements of Flexible Cardio, Force, Balance and Power are the expert skiing master. Consider all requirements.

Flexibility: The scope of mobility or mobility is of paramount importance. For skiing it is essential to maintain muscle elasticity, which decreases with age. It is not covered by skiers since this topic has already been made for Ski Fitness recreational skiers.

Cardiovascular Endurance: Aerobic capacity is very important for skiers, expert zones, and endurance of skiing all day long. If you want to improve your cardiovascular workout, try one of the following activities for three consecutive days a week. On Tuesdays and Thursdays, Monday, Wednesday and Friday, it is worth doing your cardiovascular routine, strength, balance and performance.

  • Flat Swimming, 25 laps start up to 50 laps
  • Fast walk for at least 30 minutes, preferably for 45 minutes
  • Jogging, 15-20 minutes but not more
  • Rowing machine, 15 20 minutes
  • Treadmill , 15-20 minutes
  • Cross-Country
  • Cycling, short sprints are the best
  • Inline skating, long distances and short sprints are the best

Strength and perseverance: The muscular strength increases the ability of expert skiers to rest but maintains control and manages the quick settings for field skiing. The movement of alpine skiing involves all the major muscle groups, so the muscle power of the whole body is indispensable. You want exercises that strengthen the whole body.

With this in mind, target the following harsh exercises and muscle groups:

  • Basic Exercises for Legs – Vertebral Punches, Females, Hips, Calves and Anklets
  • Basic Practices in the Center – Abdominal, Hip Flexor, Gluteus and Lower Back

Stability and Balance: Why Do I Care About Balance? Well, for beginners this is the basic skill in virtually every sport. Changing the center of gravity to the movements is the key to sport's effectiveness. A good balance can help preserve the form by experiencing changing terrain and snow conditions. The result is better skiing and fewer splashes

Smaller deviations in the field often require fine adjustments in balance to avoid injuries. To improve stability and balance, target the following muscle groups:

  • Basic exercises in the middle – abdomen, hip bending, buttocks and lower back

Fortunately, the exercises that help improve stability and work balance to build muscle strength and endurance in the body at the same time. This can be seen by looking at the previous topic, Force and Endurance.

Performance and Speed: To improve the speed of reflexes and leg-feet, dynamic, specific-type drills are required that are the actual moves on the ski slope. With this in mind, we took five jumping exercises, also called plyometrics, as the most important exercises that improve the speed and the explosive power of the leg-leg.

Plyometrics are commonly referred to as explosive types of exercise practices and are often used in conditioning programs for elite skiers since the combination of dumbbells and lateral jumps, sprinting or speed drills makes the leg and hip performances for the highest performance skiing

Before You Begin

Attention should be exercised when starting any conditioning program. Use exercise that matches the body type and current conditioning level. Please contact your doctor if you suspect this ski resort is not suitable for you at this time.

Source by sbobet

Have any Question or Comment?

Leave a Reply

Your email address will not be published. Required fields are marked *