Ski school Carnia Ski school Carnia Ski school Carnia Zoncolan
en

Disciplines

10 EXERCISES FOR SKIING PREPARATION TO BE PERFORMED AT HOME


Coordination, strength, endurance, balance... These are the skills needed to practice with satisfaction skiing. Is essential, in the months before the snow season, do a couple of weekly sessions of targeted gymnastics. In the gym, where every instructor will provide a program adequate to you, but also at home. Here are some simple exercises that you can do anywhere, even without specific equipment.
 

INCREASES THE POWER WITH THE RABBIT SQUAT

Bend your knees without bending your back (at the beginning you can help yourself by leaning against the wall) and squatting. From here perform a high jump-forward as the rabbit, stretching your legs and triggering your outstretched arms. Three jumps, then half a minute of rest, and three more. Repeat four times. In the following days increases the number of skips and repeats.
 

INCREASE FLEXIBILITY WITH THE LIFT OF THE MARMOT

Exercise of elevation: it can remember the marmot that stands up to scan the horizon. Stand with your feet slightly apart, arms stretched forward. Go down slowly until to touches (or almost) the buttocks with your heels and then slowly ascend. Three sets of ten repetitions gradually increasing as in exercise number 1.
 

DEVELOPE YOUR PECTORAL MUSCLES WITH THE PUSH OF THE MULE

A good alternative to traditional pushups from the ground are the pressures on the walls. Stay slightly back from the wall with your both legs, bend your arms until to touch, or almost, the wall with the front and start push-up. 4 sets of 10 push-ups with one interval of 30 seconds. Then increased to 12, 13, 14 and so on.
 

IMPROVES THE FLEXURE WITH THE DRIBBLING OF THE IBEX

Laying down a stick, a billiard stick or a broom... Put your legs in one side of the stick, bend them until to have the thighs parallel to the ground and skips from one side to the other of the obstacle. Ten leaps below, 30 seconds of rest, then other ten up to a total of 30. In the following days goes to 11, 12, 13 leaps and so on.
 

DEVELOPS ENDURANCE WITH THE PACE OF THE FOX

Bend your knees until to touch your heels with your buttocks and began to advance with the pace of the fox keeping your legs bent. Put forward the heel for first, and then the tip of the foot. Start with ten steps, then half a minute of rest and then repeat. Three times, up to 30 steps. In the days following the series increases to 11, 12, 13 steps and so on.
 

INCREASE YOUR STRENGTH WITH THE RUN OF THE SPIDER

They say that in union there is strength. In fact, to increase your quadriceps you need a companion... Put yourself back to back, squatting, then advanced on both sides, alternately. If you can, the next few days work not on a flat floor, climb and descent, and run.
 

RELAX YOUR SPINE WITH THE PACE OF THE BEAR

Here's an easy exercise, complete, which brings us back to childhood: advancing on all fours. The exercise, in addition to completing the work already done on the legs and arms, will help you to better relax the muscles of the spine. Twenty bear steps at a time, with pauses of half a minute.
 

SCULPT YOUR ABDOMINALS WITH THE PUSH OF THE CAT

The abdominals are essential in skiing. Make the crunch of the cat. Lying on the ground on tour back, hands behind the head, torso and legs raised and approache the left elbow to right knee, then the left to the right. Run ten alternating intersections, then rest 30 seconds and repeat at other times. Gradually increase the number in the following days.
 

DEVELOPE YOUR ARMS WITH THE LEAP OF THE TIGER

With this exercise you can work hard with your pecs, biceps and muscles of the torso, arms and hands. Bend yourself slightly on the legs, then jump forward to the ground cushioning the fall on your arms. Start from a very bent position and repeat six jumps, with an interval of half a minute, three times. On other days, goes to ten jumps to four times, then five, then six...
 

STIMULATE YOUR ANKLES WITH THE MARCH OF THE PENGUIN

An exercise to increase the resistance of the legs in general (adductors and abductors of the thigh) and ankles in particular: with your legs almost bent advance like the penguins, walking slightly apart. Twenty steps forward at a time, three times in succession. Then increases gradually the series in the following days.

Presciistica
Made by Bo.Di.