How to take care of the form before going out on the slope?

‍From the text you will learn:

• Why you should take care of your fitness before going skiing to Zieleniec
• What exercises will best prepare you for squatting
• How to Improve Safety and Comfort on the Slope with a Simple Training Routine

There is no winter fun without good form! If you want to fully enjoy the slopes in Zieleniec — without injuries or sourness — start preparing now. Regular movement and a few simple exercises will help you enter the season confidently, safely and with pleasure.

It does not matter if we are a beginner skier or if the coming winter will be another spent on one or two boards. A responsible skier or snowboarder is one who is also well prepared for riding in terms of physical form. Going out on a slope after a few months of sitting at the computer or in front of the TV without any movement is, to put it mildly, not a good idea. It is true that, for example, in the ski resort Zieleniec Sport Arena track profile is diverse enough that both beginner skiers and those who already ride well will cope there perfectly. However, regardless of the level of skill, everyone should be at least well prepared for the winter.

Movement. Any. Just regularly

No one forces us to do sports competitively, spend long hours in the gym during hard workouts or pour out seven sweats in marathon runs. In building a stable form that will allow us to use the ski slopes at will without fear of more serious injuries, it is crucial... regularity. There are a lot of schools on this subject, but they all cite regularity and consistency as the most important factor for success.Swimming pool twice a week, plus a weekend morning on the tennis court, a 30-minute jog every other day and a bike ride on a Sunday morning - that's really something, it's a lot. We will accustom the body to a faster heart rate and significantly oxygenate it. We will wake up the lazy muscles and stretch them accordingly. We emphasize - this is not training in terms of preparation for the ski season, but it is the absolute minimum that we should wear.

Training for the ski season

If we already approach the process of preparing the body for the winter season very seriously, we should take into account at least a few exercises, which regular performance should allow us to achieve our goals and prepare well for skiing or snowboarding. We asked for help in developing a simple and effective plan Konrad Golaba, personal trainer, avid snowboarder and skier.

1. bird dog

Exercise to strengthen the muscles of the abdomen and back, preparing for further exercise. It consists in straining the abdominal muscles, raising and extending the left arm and right leg. In this position, you need to hold for a while, then go down to the starting position and change your arm and leg. With this exercise, our body will be safer during falls or collisions. Sets and reps: 3x20

2. goblet curtsy squat

An excellent exercise to strengthen the quadriceps, biceps and gluteus muscles. The correct position of the knee in this exercise causes the cruciate ligaments to be in the right place, thanks to which we secure them, for example, during turns on skis. For the correct execution of this exercise, dumbbells or a Bulgarian bag can be used by us, beginners can perform them without additional load. The exercise is nothing more than a squat performed alternately once once with the other leg, which we do a lunge backwards, while lowering the whole torso down. Sets and reps: 4x16 (8 per leg)

3. Wall sit (ie highchair)

The least complicated, although not at all simple exercise consisting in taking a sitting position (as in a chair), except that without... a chair (leaning with a straight back, for example, against a wall). The chair mainly strengthens the quadriceps of the thighs and is an isometric exercise where the muscles are in tension all the time - just like when skiing Series and reps: 2xmax minutes/seconds

4. Single leg Romanian deadlift (aka swallow)

Performing this exercise will strengthen the strength of the hips, gluteal and biceps muscles, so we will protect the knees from possible injuries and provide better control of the hips when driving. Sets and reps: 2xmax minutes/seconds

5. ball Plank

This exercise gives a strengthening of the core muscles (deep muscles), improving the stabilization of the body. Thanks to this, it will be more difficult for us to simply roll over on skis or be thrown off balance by irresponsibly using the slopes of other skiers. In practice, this is a version of the popular plank, except that performed in a raised position on a special ball. Series and repetitions: 3x30/45 secondsPerforming such a set already 2-3 times a week will significantly improve our form in the context of the upcoming season, but we will notice a number of other, additional benefits. The above set are the so-called accessory exercises, that is, additional. In the process of building a ski form, one should not forget to strengthen the whole body evenly, because any disproportion in the difference in muscle strength can lead to injury. It is also important, for example, to strengthen the back in the gym or perform such basic exercises as pull-ups, squats or deadlifts. All this will make us healthy, stronger not only in the case of skiing, but also in any other sports activity.

Do you train more? Do it with your head

This set is accessory exercises — a great foundation, but it's worth supplementing. If you use the gym, do not forget to strengthen the back, perform squats, deadlifts and pull-ups. It is crucial that develop the body evenly, without overloads and disproportions.

Balanced training not only protects against injuries, but also makes you feel stronger - not only on the slopes, but also on a daily basis.

Don't put it off until later — your form = your safety

Greenhouse is a place for everyone — regardless of age or experience. But to fully enjoy the winter, it is worth preparing the body for an effort that, although pleasant, can give to the bone.

Start training today — for health, for safety, for pure riding pleasure. See you on the slope!

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