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 | | Tracks to paradise | | |
Overnight the world has magically turned white. Suddenly the feeling is there again – the powerful longing that draws us outside to the snow covered slopes and glittering cross-country ski runs. The love of speed and excitement sends us sweeping down the steep runs, ever more daring, laughing in the face of danger. Millions of winter sport enthusiasts want to shake off the reins of everyday life and suck in freedom with every lungful of pure mountain air as they charge down into the valley. Or, perhaps, they just want to experience the blanketed silence of the snowy forests on their skis. The possibilities are endless at this magical time when dreams really can come true. |
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However, if the ski weekend or holiday is truly to bring action, relaxation and recuperation, then a certain amount of physical and mental fitness is required. Ski exercises are called for and they can be done in 25 minutes in the comfort of your own living room.
With music from the living room stereo setting the tempo we race down the mogul run, although it’s perhaps best to stick to a dry run of the tight turns. Powerful thrusts to the sound of atmospheric music send us gliding effortlessly along the cross-country run. In brief – ski exercises should get us into shape, motivate us and put us in a positive frame of mind. |
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And we’re off!
Warm up
To get started, walk on the spot for about three minutes. At the same time swing your arms energetically and gradually lift your knees higher.
Relax: Shake out your legs |
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Exercise 1
Stretch and strengthen the bottom muscles. From a standing position pull your head between your knees with your hands.
Hold for: 10 to 15 seconds
Repetitions: Up to five
Relax: Loosen your body |
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Exercise 2
Stretch your inner thigh muscles
Stand with your legs apart. Keeping your upper body upright,
bend one leg and transfer weight to the side.
Hold for: 8 to 10 seconds
Repetitions: four times on each side
Relax: Shake out your legs |
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Exercise 3
Stretch your bottom muscles
Stand with your legs crossed. Raise your arms above your head
and lean slightly to the side. Lean to the left side with the left leg
in front and to the right with the right leg in front.
Hold for approx. 10 seconds
Repetitions: up to four times each side
Relax: Loosen your body
In the interval
Take three steps forwards, then three steps backwards,
then three steps to the left and finally three steps to the right.
Repeat the pattern of steps for two minutes and clap your hands
in time to the movements to practice coordination. |
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Exercise 4
Stretch and strengthen your back muscles
Lie on your back on the floor.
Bring both knees slowly up to your chest
and lift your head slightly.
The whole of your back should
stay in contact with the floor.
Hold for: approx. 12 seconds
Repetitions: up to five
Relax: shake out your legs |
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Exercise 5
Stretch and strengthen adductors
Make a forward lunge with the right leg bent
and the left leg extended straight behind you.
The upper body remains upright and the hands
are placed on the bent knee for support.
Both feet should be pointing forwards.
Hold for: 10 seconds
Repetitions: four on each leg
Relax: shake out your legs |
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Exercise 6
Stretch and strengthen the shoulder and arm muscles
Place your bent arm behind your head.
With your other hand try and press the elbow down.
Hold for: approx 10 seconds
Repetitions: up to four times on each side
Relax: loosen your arm and shoulders
To finish
To relaxing music, walk about the room and imagine motivating scenes from
past winter sport experiences and look forward to the coming snow.
Dr. Klaus Bischops is a qualified teacher and Vice-President
of the International Sports Association FICEP. He has written
numerous books on the importance of warming up before sports. |
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© September 2010 - European Publications GmbH
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