Cómo estar en forma para esquiar este invierno


How to be in shape to ski this winter

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

To begin with, the muscles that you should work the most are those of the legs. In fact, the quadriceps muscle group is the most exercised when skiing, since they are responsible for maintaining the flexed position and the body forwards. In addition, these muscles protect the knees, a very important role since the knee suffers a lot when you ski.

The hamstrings and gluteals, complementary muscles to the quadriceps and located on the back of the leg, are also important to strengthen because they pull the body and tighten when you lean forward. On the other hand, the abductors, muscles responsible for the movement of opening and closing the lower extremities, work a lot to keep the skis or boards parallel or when you make turns and turns.

The calf muscles and the soleus , a muscle located just below the first, also suffer a lot due to the permanent tension of having the body facing forwards. And, indirectly, abdominals and back muscles also put in a lot of work and need to be kept strong. Strong shoulders and arms, along with a strong back, are a great help for pushing the clubs and for the paddling and turning motion.

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

Monday: Strengthening muscles

  • 3 series of classic squats, 12 to 15 repetitions.
  • 6 sets of 6 reps of hell squats, where you pause for 6 seconds before coming back up.
  • 3 series of 12 to 15 repetitions of leg press, with machine.
  • 3 sets of deadlift rear leg raises, 15 reps
  • 3 series of 15 repetitions of calf raises.
  • 3 series of 12 to 15 repetitions of bench jump. Jump on it and fall back down.

Tuesday: sit-ups and push-ups

  • Push-ups, 3 sets of 12 to 15 repetitions.
  • 3 sets of 20 reps of V sit-ups.
  • 3 sets of 100 normal sit-ups.
  • Cardio: 800 meter series at 80% of your capacity. Do a few sets and rest 90 seconds between sets.

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 series of forward skipping, 20 seconds each.
  • 4 series of 15 bench jumps.

Friday: Circuit

You will exercise at two stations, located 100 meters from each other. When you finish in A, run to B, complete the exercise and return to A. At each station you will train for 30 seconds as long as you have.

  • Station A: squats, bench jump, alternate feet start, feet together start, splits.
  • Station B: Abdominals, obliques, lumbar, lats.

Saturday: Rest

Sunday: Cardio

  • 3 series of 15 bench jumps.
  • 45 to 60 minutes of continuous running, swimming or cycling.