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Are you planning a skiing trip? Start with a dry mortar. The best equipment will not save you from injury when you hit the slope straight from behind your desk. It is imperative to improve your condition, especially when you avoid exercise on a daily basis. A simple exercise 3 times a week is enough, but you have to start exercising a few weeks before going skiing. Here is a training plan, a set of exercises on video and a photo gallery - they will prepare you for the ski season.

The righttraining before going skiingis the only way to improve your overall condition, as well as avoid muscle strain and more serious injuries, which are easy on a snowy slope. A few days of skiing madness is quite a challenge for the body. Especially if you are not physically active on a daily basis. The dry grout will allow you to fully enjoy the benefits of the skis.

Dry mortar before skiing - he alth benefits

Skiing is not only fun, but also pure profit for your he alth. The mountain climate, in particular, has a positive effect on the body, because it mobilizes the respiratory and circulatory systems to work faster. This is due to the lower oxygen content in the mountain air. As a result, the lungs work more intensively and the production of red blood cells in the blood increases, which carry oxygen to the cells. This, in turn, improves your immune system - making you less prone to infections.

However, in order to fully enjoy the charms and benefits of skiing, you need to properly prepare your body for increased effort on the slope. It's best to do this gradually at home or in the gym. The dry mortar will prepare our body for intensive work during the descent. In this way, we will avoid unpleasant muscle overload as well as more serious injuries.

Dry mortar before skiing - exercise plan

Start the preparatory training at least 6-8 weeks before going skiing. You need to improve the overall performance of the body and strengthen the muscles (especially the quadriceps and adductors of the thighs, which are stressed while driving, as well as the back and abdominal muscles) and make the joints flexible.

Here is a set of exercises that you should do before going skiing:

See the gallery of 8 photos

In order to achieve the first goal, endurance training is necessary - e.g. treadmill walking, jogging, cyclingby bike (stationary), aerobics - which should last 30-40 minutes. Treat this effort as a preparation for training to strengthen individual muscle groups. Then do the exercises presented in the gallery below the article.

After each workout, don't forget to stretch (e.g. while standing, grab one leg ankle and pull it towards your buttock for a count of 30, then switch sides). Exercise at least 2-3 times a week.

Include exercises for the abdominal muscles (e.g. abdominal muscles and moving legs while lying down) and back muscles (e.g. boat - lying on the stomach, at the same time raise your arms and legs, hold for a few seconds), which allow you to maintain a proper the descent position.

7-10 days before departure, give up intensive training and give your muscles a rest. Instead, focus on stretching exercises to keep your joints supple.

Try training to prepare for the ski season

Source: Dzień Dobry TVN, X-news

This will be useful to you

Skis help you lose weight!

Skiing is also a way to shape your body, because the muscles of the legs and buttocks work the most during the descents. It is also an opportunity to get rid of unnecessary kilograms (you will burn even510 kcalwithin an hour). You can come back from vacation by 2-3 kg lighter, as long as you do not tempt yourself with fatty regional cuisine after skiing.

Warming up on the slope

Before you pin your skis, do a short warm-up to prepare your body for exercise. Do a few bends and squats, hip circles, jog in place, wave your arms. You can also warm up perfectly by walking uphill. An additional bonus - you will avoid the queue for the statement.

Read also:

  • Stretching exercises, or stretching
  • Skiing for beginners - instructional video
  • Beginner snowboarder's guide - equipment, technique, safety

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Winter sports