Skiing is an exciting and exhausting sport, especially when we give our best on the slopes. It is worth preparing for it - especially if we are usually not very active.
What should you think about when you plan to go skiing for the first time in the season (or for the first time in your life)? Winter sports instructors warn against overloading the body, which may result in a decent soreness the next day. It should be remembered that while skiing, the muscles of the whole body work - not only the legs.
Importantly, without a warm-up it is easier to get injured on the trail. So how to protect yourself from fatigue or injury? Before going down the slope, it is enough to do a few exercises, thanks to which we will prepare the muscles and joints for increased effort.
Warming up on the slope
It is important to warm up all your muscles before you start going on the slope. It's best to start at the top (neck, shoulders, wrists) and work your way down gradually to prepare your major muscle groups for work. At the beginning, we tilt our head forward, after a few seconds we slowly tilt it, and then tilt it sideways. We do not turn the head, only "angular" square movements.
The next exercise warms up the shoulders. Place your hands shoulder-width apart, keeping your hands at shoulder height. Then we make small circles with our elbows - 10 times forward and 10 times backward - as if we wanted to fly away.
Warming up the wrists is done as follows: we twist the clasped hands to both sides, in a swinging motion. A dozen or so times is enough.
Stretching your muscles before skiing
The next exercise requires some support. If you plan to ride a snowboard, it will be perfect for this purpose. We put it in front of us and lean against it with one hand, with the other we pull the heel to the buttock. We stretch the muscles for 10 seconds and then continue the exercise on the other leg. We repeat them three times.
While still leaning on the board, swing your legs backwards . If we want to put more emphasis on the exercise, we can end the swing by pulling the knee up to the chest. We perform 5 strokes with one leg and repeat the whole exercise three times.
Then we move on to the lunges. We lunge forward with one foot, resting our hands on the knee - remember that it does not go beyond the line of the foot. Keep your back straight. To warm up this group of muscles, it is enough to lunge 5 times on both legs. We repeat the exercise three times.
The last exercise is the classic "windmill", that is, bending and swinging your arm . Bend down and with your left hand touch the ankle of your right leg, straighten your right arm and fold it back. We stay in this position for 5 seconds and then repeat the exercise five times.
So prepared, we can go to the slope. Hours of skiing on one or two boards are ahead of us - so why wait?
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