Pre-skiing exercise is an important practice to get in shape prior the winter season and minimize the risk of injury. As happens in all winter seasons a large number of skiers resumes the sporting activity after months and this can lead to physical problems. Skiing is a sport that requires a good preparation to be done safely. As everyone knows, the knees are particularly stressed and to preserve them, are necessary, at least, quadriceps (front thigh muscles) trained. Here are some simple exercises, undemanding, that if done properly in a short period of time (one month) will produce significant effects that you will see the first time skiing.

 

SQUAT

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Stand with your feet shoulder-width apart and your hands by your sides. Push your hips to the rear, and bend your knees until your thighs are roughly parallel to the floor. Stand back up and repeat. Do three sets of 30 seconds and rest 1 minute between sets. Make this exercise harder after some days by increasing the repetitions during the 30 seconds.
Goal: stronger thighs

 

CRUNCHES

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Lie flat on your back with your knees bent at a 90 degree angle, roll your shoulders off the floor. Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Do three sets of 30 seconds and rest 1 minute between sets. Make this exercise harder after some days by increasing the repetitions during the 30 seconds.
Goal: increases the abdominal muscles and therefore helps to control the rotational inertia

 

QUADRUPED HIP EXTENSION

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Assume the starting position by placing your hands and knees on the floor. Your hands should be directly below your shoulders and your knees beneath your hips. Tighten your abs a bit and then extend the left leg and the right arm. Maintain this position for 20 seconds and then change the side.  Do 3 repetitions each side. Make this exercise harder after some days by increasing the seconds.
Goal: to prevent pain in the lumbar spine

 

We will write two more articles regarding some pre-skiing exercises, so you will be in a perfect condition to start the winter season!