Presciistica: 6 exercises for strengthening

To prepare for the first skiing on snow, pre-skiing must improve both breath and strength. Whether it is for the opening of the ski facilities, or for a ski week or even for a weekend in the mountains skiing, pre-skiing is nothing more than a very varied and complete type of training which can be done at any time and which offers all-round benefits and beautiful sensations of strength and balance, as in the case of this workout recommended by Dominik Paris and Kristian Ghedina. Muscle strengthening then specifically serves to have strong and stable muscles, able to steer skis and prevent injuries at the same time. Here are 6 pre-ski exercises for muscle strengthening for skiing to be performed in 2 or 3 sets to exhaustion.

Pre-ski exercises for strengthening muscles throughout the body

The pre-skiing exercises that we recommend here have been developed together with great skiers such as Dominic Paris, Christian Ghedina, Werner Heel and Ivica Kostelic. They are simple to perform and bring benefits not only to those who ski, but to everyone: they improve balance and strength. They empower both the upper and lower parts of the body: skin, pectorals, biceps, triceps, back, lower back, buttocks, legs, calves. Here they are, with descriptions of the execution.

1. Squats with dumbbells

What they train: glutes and quadriceps.
Why they are needed: they give more strength and resistance to the thighs, as explained here, to maintain the descent position with bent legs.

How to do it

1. With your feet naturally apart, hold two dumbbells with your arms at your sides.
2. Keeping your back straight and looking forward, squat down with your thighs parallel to the ground, then extend your knees to the starting position.

>> Read also: 4 mistakes not to make when doing squats

2. Pull-ups

What they train: back, biceps and shoulders.
Why they are needed: they increase upper body strength, useful for changing direction and absorbing the impact of falls.

How to do it

1. Hang from a bar with a normal grip, shoulder-width apart, with arms extended.
2. Lift up until your chin is over the bar. Take a break, then get off.

>> Read also: How to do pull-ups

3. Push-ups on the parallel bars

What they train: pectorals and triceps.
Why they are needed: they increase the strength of the upper body, which on the slopes transforms into greater balance.

How to do it

1. Grab the parallel bars and lift yourself up until you can support all your weight on your hands with your arms extended. Flex your knees and cross your ankles.
Lower yourself with your shoulders parallel to the ground for a count of 4. Lean forward to work your pectorals. Push yourself up again. If you don’t have parallel bars available, you can work around these simple TRX exercises.

>> Read also: Presciistica: 4 stretching exercises

4. Heel raises with rotation

What they train: calves.
Why they are needed: they strengthen the ankles, also preventing any injuries.

How to do it

1. Place your right foot on the edge of a step and place your left foot behind your right calf. Slowly lower your heel towards the ground.
2. Lift up on the forefoot, then rotate the heel 30° to the left, with an up-down movement, and repeat to the right.

>> Read also: The 5 reasons why you should train by running on the stairs

5. Superman in prone position

What it trains: lower back.
Why it is needed: it ensures a strong and flexible back, which helps you have more agility in curves.

How to do it

1. Lie on your stomach, with your hands behind your head and fingers interlaced. Keep your feet still on the ground throughout the exercise.
2. Lift your torso as high as possible. Hold for 15 seconds, then lower your torso and head.

>> Read also: Why it is better to train the abdominals with bridge holds

6. Double crunch

What they train: abdominals.
Why they are needed: they improve balance and core strength.

How to do it

1. In a supine position, with knees bent, feet on the ground and hands behind the ears. Place your right ankle on your left knee and lift your left foot off the ground about 5cm.
2. Lift your head and torso forward, bringing your left knee towards your chest. Take a break, come back to earth.

Other pre-skiing exercises and tips for preparing for the snow

Pre-skiing also includes stretching exercises, as we explain here.
Remember that preskiing can also be done at home.
And if you want to try the pre-skiing exercises of ski champions, test yourself with their advice:

Then, on the slopes, to ski in peace on the slopes without risks, you can consult our article on 6 tips for skiing without getting hurt.

And if you have sore legs after skiing, here we will explain how to fix it.

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2023-12-29 12:31:08
#Presciistica #exercises #strengthening