Suitable for the tracks: 10 exercises that will get you safely to your goal

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Sun, mountains, snow; The ski season is finally here and you can enjoy winter sports again in Switzerland. In our ski training we show you 10 professional exercises to best prepare for the ski season.

Lie on your back. Place your hands on your head (not behind your neck). Bring your knees and elbows together diagonally. Left elbow to right knee, right elbow to left knee. Keep your head and shoulders off the ground at all times. Repeat the exercise 25 times.

Lie on your back again. Bend your legs and lower them alternately from one side to the other. The head always moves towards the opposite side. The shoulders remain on the surface. The legs do not touch the ground. Also repeat 25 times. Stretch your legs to increase the difficulty.

Support yourself with one arm while lying on your side. Stay balanced and in a straight line. Now raise and lower the pelvis sideways in a controlled manner. The hips are extended. Repeat for 25 reps on each side. To increase, extend your upper arm and upper leg.

Support yourself on your knees and hands. Knees and elbows are brought together diagonally and extended. Stretch your arms and legs until they are horizontal. Make fluid movements and avoid arching your back at all costs. 25 reps per side. You can place pillows under your lower leg to increase it.

Lie on your back and place your left foot on your right knee. Raise and lower your pelvis evenly. Repeat 25 times per side. It is possible to increase it by increasing the footprint of the foot (for example, on a chair).

Get into push-up position. Keep your back straight and don’t hold your hips too high. Bend and straighten your elbows. 25 reps.

Support yourself against a chair or wall. Bend and straighten your knee. However, do not fully extend the knee joint. Perform up and down movements smoothly, always keep moving. 25 reps per side. Increase possible with deeper knee movements.

Stand on one leg on a rolled towel and maintain your balance. Increased by deeper squats.

Jump sideways from one leg to the other. The free leg swings towards the takeoff leg. Stabilize your entire body. Do a series of 25 jumps. Increase with deeper jumps.

Squat. Slowly move up one step and stabilize your position when you move on to the next step. 5-10 jumps are enough here. Same procedure for downward jumps.

Source: Suva

Source : Blick