Get ready for winter sports

Hello girls, I have writen an article for the preparation of your body to down the ski slopes safety. These sports are particularly intense and unusual for your body, you need to have a good training before your departure.

émoticone

I decided to write this article, after a cruciate ligaments rupture made to ski two years ago, I had a hard time during 8 months. During that period, I did not do sports, this year I return to ski and I want to come back in one piece.

You have to start the training about 2 months before departure, 2 or 3 times a week. We will start with gym, then the stretching and finish with balance exercises.

Just a reminder about anatomy, there are several muscles in the thigh, the quadriceps muscle on the top and a muscle group called the hamstrings muscle located at the back of the thigh. The first one are often plenty of muscle but we forget the second one which is very important because they allow flexion of the knee and internal rotation to avoid twists.

The first part : gym exercice

We start with 45 minutes of cycling to strengthen the cardio because skiing is an effort for several hours, and at the same time we strengthen all the muscles of the thighs.

squat 1

Squat : 4 sets of 10 repetions

 

leg press

Press : to strengthen the quadriceps 4 sets of 10 repetitions, you can put more resistance at each training.

 

leg curl sit

Leg curl sit: it allows to built hamstrings muscles 4 sets of 10 

repetitions.

 

fente 1

Lunge : 4 sets of 10 repetitions, we can increase the difficulty with a weight in each hand.

 

chaise

Wall sit : leant against the wall, we go down until the legs are at right angles, we start to hold 30 seconds, then we try to hold more at each time, we make 4 repetitions.

 

gainage

Body core : to strenghten the body, keep your back straight, we made 2 sets of 30 seconde to 1 minute.

 

The second part: stretching are essentials to favor the rest

étirement cuisse

 

To hold for 30 seconds to 1 minute then change your leg, make several repetitions.

etirement cuisse 1

To stay in this exercice 30 seconds to 1 minute, then do the same on the other side, repeat this exercice several times.

 

étirement cuisse 3

For this exercice, try to stay 30 seconds to 1 minute

 

 

Third part : have a good balance to prevent the injuries

position arbre

The exercice of the tree : to stay 30 second to 1 minute, make the same thing with the other leg.

 

 

équilibre plance

Balance: to hold 30 seconde to 1 minute, repeat the same thing with the other leg.

To finish, I wish you a good holidays safely, kisses girls.emoticone coeur

 

 

Laisser un commentaire

Entrez vos coordonnées ci-dessous ou cliquez sur une icône pour vous connecter:

Logo WordPress.com

Vous commentez à l'aide de votre compte WordPress.com. Déconnexion /  Changer )

Photo Google+

Vous commentez à l'aide de votre compte Google+. Déconnexion /  Changer )

Image Twitter

Vous commentez à l'aide de votre compte Twitter. Déconnexion /  Changer )

Photo Facebook

Vous commentez à l'aide de votre compte Facebook. Déconnexion /  Changer )

Connexion à %s