Whiz down the piste in powder snow, admire the surrounding mountain landscape – and of course the après-ski fun in the hut should not be missing either. Once we get on the skis, the relaxation mode quickly sets in during the skiing holiday. Many skiers – whether inexperienced or professional – venture into the snow without training. But be careful, without preparation you can quickly injure yourself or drag yourself to the ski lift the next day with a sore muscle. How can you avoid this? With ski gymnastics. And best of all, you can do the workout at home.
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When do I start training?
Better sooner than later! In any case, you should start preparing at least four weeks in advance. Don’t worry: It is not absolutely necessary to exercise every day. Two to three sessions a week of 20 to 30 minutes should be enough to get fit for the ski slopes . You are also welcome to vary the type of training: one day you dedicate yourself to endurance sports, the other day you focus on arm or leg exercises. Depending on your desire. It should be fun and not put you in a bad mood.
warm-up and stretching exercises
Before training, you should warm up sufficiently. This way, no strains or other injuries can occur. Jumping rope or climbing stairs are recommended as warm-up exercises. But stretching exercises for arms and legs are also effective. And this is how it works: Stand in the slightly open side straddle position. That means: Both legs are placed straight next to each other, a few centimeters apart. Now bend your right arm over your head and grab your left arm by the elbow. Gently pull it to one side. Hold the tension for between 10 and 30 seconds. Then repeat with the other arm.
The best way to warm up your legs is to first take a big step forward with your right leg. You should then rotate your back foot at a 90 degree angle to the front foot on the floor. Now push the inside of the hind leg slightly forward until you feel a slight stretch. Important: The upper body and pelvis should remain upright. Support yourself with your arms on the front leg. The stretch is now held for ten to 30 seconds, then repeat with the left leg.
train balance
Training your sense of balance is not only important when skiing in deep snow or freestyle skiing in the Alps. For example, balancing on wobbly boards or the slackline (balancing rope) can prepare you optimally for the upcoming winter sport – especially as an inexperienced skier . An alternative exercise: stand in front of a step, hip-width apart and legs slightly bent. Jump up with both feet at the same time and balance your weight. Then jump back down again. Three sets of ten repetitions are ideal.
Strengthen your muscles with push-ups or sit-ups. These exercises can also be incorporated in between. The squatting exercise is also ideal. Here’s how it works: Stand up. Feet are shoulder width apart. Squat down deeply, keeping your back straight. The knees must not go further than the foot end forward. You still need to be able to see your feet. The aim is to reach the position where you ski down the slope in the shot . Press your arms against your body as if holding your ski poles there. Remain in this position for 30 seconds. Three repetition sets.
Endurance is half the battle
In addition to strength and balance training, you can also include endurance training in your preparation plan so that you don’t get tired after the first descent and have to look for peace and quiet in the hut . For example, go jogging regularly. Perfect for everyday life: take the stairs instead of the elevator or take the bike instead of the car. Jumping rope in front of the TV is also allowed. Always choose what you enjoy. You shouldn’t be tormented.
