4 muscle building techniques for skiing
Not only will strengthening your muscle strength help you skate better (and faster), it will also protect your joints from injury. Here are four ways to build your strength specifically for skiing.
Strength exercises can help strengthen your muscles and improve your reaction time to prevent falls. Here are four ways to boost your ability to skate at your best. Strength-building exercises may be more difficult than you used to do; Learn how to do it properly in order to protect your body.
Mountain biking, mountain biking, indoor cycling ... Whatever tool you choose, pedaling is one of the best ways to build muscle in anticipation of skiing: in fact, you work out the muscles of the buttocks, legs and even the trunk, all at 100% Cardio workout.
One of the best ways to boost your skating power while pedaling? periods! You can do this on any bike, but an indoor bike will give you more control. Choose a program with a lot of "climbing," i.e. trails with increased resistance as you pedal. You can also adjust the resistance yourself; In that case, we offer you this simple interval session:
Set your bike on an easy level for 10 minutes, to increase blood circulation and warm up your muscles.
Then pedal at a low to medium pace (or level) for two minutes.
Then set the level to relatively hard (but still possible) and pedal as fast as you can for 30 seconds. Lower the level and pedal at a comfortable pace for two minutes. Repeat this sequence for 10 minutes and you'll have an effective and quick energy building session all by yourself.
Plyometrics (push-ups in the form of a jump) are a great tool for building strength because they engage your fast-twitch muscle fibers. These fibers help you stay solid on your feet so you can make quick transitions. Stand, feet hip-width apart, and jump as high as you can. Lift your knees as you jump, and bring them into the "flexion" position. Try to land softly on the balls of your feet, then quickly jump again. Repeat three sets of five reps, with one minute of recovery walking between each set.
These jumps faithfully repeat the movements of skating, helping you build muscle in the most specific way for your sport.
Stand straight, feet wide apart, knees slightly relaxed. Jump with your right foot to the right. Land softly (in a controlled manner) on your right foot, then bring your left foot close; Only the toes of the left foot should touch the ground. Then jump with your left foot to the left, and repeat the same movement but in the other direction. Keep jumping to one side and then the other for 10 repetitions per leg.
Skipping rope isn't just for kids! It can be a very fun way to build muscle while working on cardio. The mechanics are simple: choose a track or ground, then jump rope! But instead of just jumping rope like you did when you were a kid, jump as hard and as high as you can, with your knees up. Use your arms to start the movement, and as you kick your feet, push your arms forward at the same time. Hold for as long as possible (or about 30 seconds), then recover for 1 minute before starting again.