When you take your skis and head up that snowy hill, you want to have as much fun as possible. The last thing that you want is to leave early because your lower body cannot take the pressure much longer.
Skiing takes a lot of energy and it is, therefore, important to ensure that your body is well-conditioned for the activity. This is especially true when you understand what to expect when skiing off-piste.
You can do this through training your lower body muscles which include the glutes, the hamstrings, and the quads. These are used when skiing.
Once you have strengthened the muscles, you will spend even more time skiing and having even more fun. You will also have better balance and more control. And what’s more, when you finally head back home, you will not be the worst for wear.
This is how to train for skiing.
Start with a training schedule
You need to have a training schedule and start on it 4 – 6 weeks before the skiing season. This will give your muscles enough time to grow and become strong.
Also, you want to ensure that you include cardio exercise. Make sure that this is something that you enjoy doing such as swimming or running. It will get your whole body pumping and your lungs working which gives you greater endurance.
Perform exercises 3 or 4 times every week while also giving your body time to recover.
Note that it is important to know what to wear skiing.
Always keep in mind that the aim is to build the muscles which are used most when skiing. These are the glutes, the quads, and the hamstrings, and the hips.
You also want to build up your endurance so that you can stay on the slopes for longer without getting tired too easily.
Stronger muscles also mean that you can achieve better balance and control.
There are a few things that you always need to keep in mind when planning on how to train for skiing. First is that the exercises fit your body. You should not try and make your body fit the exercises.
Secondly, once you feel like your body is beginning to hurt get of training, modify your training, or skip it.
Keep in mind that you may need to carry a ski backpack with your skiing essentials and gear so it’s important to be fit.
Also, make sure that you don’t progress too fast and move at your own pace, listen to what your body is telling you and if you feel ready to add extra sets or extra weights, go ahead and do so.
Before you begin your ski training. You must begin with a warm-up. This will get your muscles ready to lift weights. You are less likely to hurt yourself. You can warm up by doing 5 to 10 minutes of cardio.
Breathe regularly as you work out and after doing each set, take a 30 to 45-second rest. Perform the whole set then rest for up to two minutes and perform them again.
The walking lunge with rotation exercise
This is an excellent exercise for your abdominals, your glutes, quads, and hamstrings as well as your core. Having the best cross country skis will ensure that you make the most of your time on the slopes.
Start in a standing position with your feet apart slightly.
Take a lunge with one foot forward making your back knee drop down to 90 degrees. The forward knee will also be at a 90-degree angle.
Then as you do this also rotates your body in the direction of the front knee. Your arms need to be in a chest position.
Take the next step and turn your body in the opposite position. Your back knee now becomes your front knee.
Make 10 steps with one foot and 10 steps with another foot.
The hip roll exercise
This exercise is perfect for ski training your hips and knees.
Start by standing on your right leg. Then at your hips lean your body forward. Roll the hip away from the foot you are standing on.
Make sure that your body is in a straight plane as you do this. Do these 10 times on one side and 10 times on the other side.
Note that you may encounter different types of snow so it is also important to learn how to ski powder.
The squat reverse lunge exercise
This is another excellent exercise for your glutes, quads, and hamstrings.
Stand straight with your hips the same width as your shoulders. Squat back like you are sitting on a chair.
Stand back up and step back into a reverse lunge. Your back knee will be at 90 degrees and so will be your front knee.
Now go back to your squat position and do this again with your left leg. Repeat 10 times on each leg.
Some slopes may be very steep so make sure you are well trained on how to ski steeps.
Lateral ski jump exercise
These will also give you strong quads, hamstrings, and quads.
Stand with your knees being bent slightly and your feet shoulder-width apart. Jump from one side and land on your other leg. Then jump to the other side and land on your other leg.
As you do this ensure that you are swinging your arms in the opposite direction to which you are jumping. Repeat these 15 times each side.
Note that it is important to keep your body well protected when skiing. One of the ways to do this is to protect your head with a ski helmet.
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There are plenty of other exercises that you can use on how to train for skiing and turn yourself into a more efficient skier. The above is a great way to tone your body, build your endurance, and strengthen the main muscles used in skiing.
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- How to train for skiing, redbull.com