The winter ski season is approaching, and there is, for most trained athletes, the dilemma of athletic training, important to avoid getting hurt or cause of stretching during skiing. Making an adequate training period before starting to ski is to do more tracks, better, more fun.
As every year the entries on athletic training and advice abound, from professional journals, those that organizes the gym doorstep of stretching and bending the legs, those pompatissimo friend who has always exercise the right for each occasion.
In general it is recommended presciistica joint activity in three phases, with significant variations if you are going downhill skiing disciplines rather than as the most challenging skiing or ski touring:
Phase 1: Aerobic exercises, aimed at increasing the organic resistance and muscle strength base.
Step 2: Strengthening muscle-specific discipline that you intend to practice.
Step 3: Triumph of the technique.
Depending on the physical condition of departure, each of these phases may last from one to three weeks for a total ranging from three weeks to two months.
And 'advisable to get to work immediately. A good practice is to perform work sessions of about 40 miunti, 3 times a week. Before starting the exercises you should always check with your doctor the health of the practice of sport.The "ladder" of each session should always include an initial warm-adapted (stretching, jog, hop some gradually increasing the intensity) and a final cool-down with the same mode of heating, but in reverse order.
The commonly recommended exercises to prepare for skiing are:
- Stretching exercises for legs and back
- Torso rotation exercises
- Leg extension exercises of flexion (bending)
- Strengthening exercises of the abdominal muscles when we reach a good balance and increased muscle strength, should engage in strengthening exercises for all muscle groups involved directly and indirectly in the activity specific for which you prepare (Step 3) .
For example, for those who wish to dedicate themselves to cross-country skiing can be a useful preliminary training with special "cross wheel" on the road, to accustom their legs to the typical movement of the cross-country skier. For those who practice telemark
should be exercises in which accentuate the movements of sagittal-split (one foot moves forward over the other).
Are recommended for downhill skiing with jumping exercises, which are a great way to exercise the power requirement and used to react quickly to changes in terrain that occur during the descent.
Council for training: To ensure that the jumps have the desired effect, when you touch the ground, bend your knees and lower your buttocks a lot (as in position to ski egg), then immediately snaps upward. The jumps can be done with many variations to simulate various conditions of skiing, slalom rather than squat. When you do side jumps, upon landing, carries more weight on the outside leg to simulate the centrifugal force on the downstream leg when cornering.
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