How to be in shape to ski this winter

Last week we published an article sharing tips for beginner skiers. Today we bring you a series of recommended practices to get in shape before you go skiing this winter. Valid for both novice skiers and those who already have some experience.

To start with, the muscles you should work the most are your legs. In fact, they are the quadriceps The muscle group that is most worked when skiing, as they are responsible for maintaining a flexion position and keeping the body facing forward. These muscles also protect the knees, a very important role since the knee takes a significant amount of strain when skiing.

The hamstrings and glutesThe quadriceps muscles, complementary to the quadriceps and located at the back of the leg, are also important to strengthen because they pull the body forward and tense when you lean forward. The abductors, the muscles responsible for opening and closing the lower extremities, are also hard-pressed to keep skis or boards parallel or when you perform turns and spins.

The twins and soleus, a muscle located just below the first, is also severely affected by the constant tension caused by having the body oriented forward. And, indirectly, abdominal and back muscles They also provide a lot of work and need to be kept strong. shoulders and arms, along with a strong back, are of great help in pushing the poles and for the rowing and turning motion.

That said, we propose this to you training plan, published by elconfidencial.es, to help you get in shape and exercise all the muscles mentioned:

Monday: Muscle strengthening

3 sets of classic squats, 12 to 15 repetitions.
6 sets of 6 reps of hell squats, where you stop for 6 seconds before going back up.
3 sets of 12 to 15 repetitions of leg press, with machine.
3 sets of rear leg raises, with deadlifts, 15 repetitions
3 sets of 15 repetitions of calf raises.
3 sets of 12 to 15 bench jumps. Jump onto the bench and land again.

Tuesday: sit-ups and push-ups

Push-ups, 3 sets of 12 to 15 repetitions.
3 sets of 20 repetitions of V-shaped crunches.
3 sets of 100 normal sit-ups.
Cardio: 800-meter intervals at 80% of your capacity. Do a few intervals and rest for 90 seconds between each one.

Wednesday: cardio

20 minutes of easy running.
20 minutes by bike.
20 minutes of rowing.
5 minutes of jumping rope.

Thursday: strength

4 sets of squats.
4 sets of hell squats.
4 sets of forward skipping, 20 seconds each.
4 sets of 15 bench jumps.

Friday: circuit

You'll exercise at two stations, located 100 meters apart. When you finish at A, run to B, complete the exercise, and return to A. At each station, you'll train for 30 seconds, whatever time you have.

Station A: squats, bench jumps, alternate foot starts, joint foot starts, splits.
Station B: Abdominals, obliques, lumbar, dorsal.

Saturday: rest

Sunday: cardio