Before going up the slopes: Physical preparation for snowboarding
Winter is here, and among the most popular disciplines in recent years is undoubtedly snowboarding, a relatively recent sport (born in the 1960s in the US) that consists of sliding and moving around on ice while maintaining balance on a dedicated board. Subsequently, a desire for acrobatics and adventure gave rise to several variants of snowboarding, including freestyle (which corresponds to off-piste skating) and freestyle (which is practiced in a snowy park).
You can easily imagine: As with all winter sports, in order to make the most of the slopes while minimizing the risk of injury, good physical preparation is essential for snowboarding. While it is true that sessions on ice are the basis for improving technique, it is also true that indoor training sessions are necessary to achieve optimal physical condition, which naturally affects performance and endurance. Ideally, three months of focused training will be required to achieve the proper preparation for the effort that snowboarding requires. During this period, you will need to work on your skills in endurance, stretching, explosive strength, and allergic control.
Work on endurance skating
In order to work on your endurance to get off the board, you should first focus on preparing the cardiovascular system, for example, by means of long and prolonged training of the lower muscles (in this case, the activity will be on the treadmill or on the bike for 40 to 40 minutes). 120 minutes) or HIIT.
This acronym, which has become increasingly popular in recent years, is synonymous with high-intensity interval training, or high-intensity interval training. It is an effective training method and is part of a larger group of interval training, in which periods of high intensity training are alternated with short periods of active or passive recovery. Several scientific studies have shown that this methodology, known to increase metabolism within hours of exercise, has the potential to remodel skeletal muscle.
HIIT can last between 20 and 60 minutes, and includes a warm-up phase followed by 6-10 repetitions of high-intensity exercise, interspersed with cool-down periods. There are many protocols for high-intensity training, and some of them can be performed on the bike. This kind of effort doesn't work specifically on snowboarding technique, but you can't think of getting on board without working on your endurance.
The importance of stretching
Stretching is essential in preparing the muscles for snowboarding, as it makes the muscles more flexible so that they can take unusual poses and withstand the stress of moving on the board. Today, we pay a lot of attention to stretching exercises, and this is very good. This activity keeps our bodies flexible. Regular stretching is very beneficial for working on coordination, building muscle and expanding your range, as well as getting the most out of your energy.
With Technogym's line of flexibility, you can perform different stretching exercises according to your needs, to achieve progressive efficiency. The basic idea is to test your body's flexibility, and work on the exercises in a gradual and measurable way. But snowboarding can also be very stressful on the joints. To prepare them in the best possible way and to make them sufficiently flexible, it is good to do, in addition to stretching, sensitive training from the very beginning, using rubber bands and cushions, and, in general, everything that can stimulate joints with constant variations in position and load, just as on an incline Skiing.
This type of exercise is used to fuel proprioception, that is, the perception we have of our bodies regardless of sight. It is indicated to strengthen the ability and ability to jump, to improve coordination, to prevent sprains, tendinitis and overtraining. When snowboarding, this kind of skill becomes necessary, especially when the slope is in poor condition: in this case, in fact, stability becomes necessary to absorb shocks from the ground and avoid falls.
Snowboarding: Muscle Preparation
Finally, we come to the muscles. What are the correct exercises to prepare for snowboarding? This sport involves a lot of lateral movements, jumps, squats, and position changes that require strong leg muscles and core stability. Strength exercises, using weights or leg rolls, allow you to strengthen the quadriceps and calf muscles. Finally, you can work on strengthening your core with an abdominal
exercise. We should not neglect the vertebral and upper extremities, which this sport also raises. How do all these aspects work together? The first suggestion: the use of certain circuits, that is, a series of exercises performed quickly one after another, interspersed with short breaks. This session is from
You can perform circuits on different types of equipment: start with classic machines, then move on to isotonic machines such as chest presses, chest machines, leg presses, etc., to finish with the latest equipment, such as: Skillmill, the first non-motorized treadmill that allows you to work on strength, speed, stamina and agility in a safe, motivating and effective manner; Skillrow, the first fully connected
indoor rower that lets you perform cardio and power exercises; Skillbike, a training bike with a real gearbox that lets you feel the thrill and difficulty of outdoor cycling;, a treadmill that allows you to work out your cardio and energy. You can also use small equipment dedicated to free-body training, such as Skilltools.
Circuits must be repeated several times, alternating a round with few repetitions and low loads with a round with many repetitions and high loads. The goal is to strengthen the muscles and make them more resistant, so you can easily change direction and jump when needed.