They say that your body is your temple, and that is undoubtedly true. It is always preferable to stick to a healthy and balanced diet that constitutes all the essential nutrients. Thankfully, you can achieve this by going to nutritionists that assess one’s health and weight and make a customized diet plan accordingly.
Your ideal diet plan should include carbs, protein, dairy, fruits, vegetables, and fats. Moreover, try to achieve a workout routine that blesses you with a healthy skiing body and tones arms, legs, stomach, and superb control over your muscles and stamina.
Fortunately, you can easily do some ski workouts at home, avoiding the need to hit the gym. Let’s sneak into them without further delay;
- LEG BLASTERS
The sole purpose of this exercise is to ensure that you have power over your posture as you ski downhill. It strengthens and trains the muscles and helps them build stamina. This exercise gets subdivided into four parts.
The first part makes the subject perform a full set of squats. Squats strengthen the glute muscles and thigh muscles and teach the person how to maintain a posture with the back straight and thing bent at a 90-degree angle.
The second step is alternating lunges, bending your legs at a 90-degree angle at the bottom of the leg, and switching between both of your legs alternatively. The third step is to do ‘’jump lunges’’. Jump Lunges involves the subject to stand with his feet shoulder-width apart and bend his legs to a 90-degrees angle and then stand back up again. Repeat this with both your legs and head onto the fourth step, which is to jump squats. The posture for jump squats is the same as standard squats, with the only difference being a change of pace and to jump between each step.
- RUSSIAN TWISTS
This exercise focuses primarily on the core muscles and strengthens them. Doing so ensures that one wouldn’t have any trouble with all the turns that are an inevitable part of skiing. So, sit on your exercise mat and bend your knees and hips at a 90-degree angle. Once you have attained this posture, hold a dumbbell or a weight plate, and make sure that your arms bend away from your chest. As a final step, lift your feet off the floor slightly and rotate with the weight plate in your hands.
- FRONT SQUATS
Front squats strengthen your lower body and give you practice maintaining your posture and specifically hold your upper body upright. So, start with your legs slightly apart and then move on to straightening your back, bending your legs, and squatting down. Inhale as you do so and exhale as you come back up. Do this step with a kettlebell held near your jaw.
- LOW BACK COMPLEX
This exercise works all of your back muscles and, thus, relieves stress and soreness from them. Begin with standing and spreading your feet shoulder-width apart. Ensure that your spine is arched and move on to contracting your lower back muscles. Once you have attained this posture, hold out your arms at your side, and raise them well over your head. Maintain this posture for 20 seconds.
Moving on, make a lunge, and hold that position while you raise your arms again and hold them for another 20 seconds. Finally, spread your legs 6 inches apart and kneel on the ground. Make sure that your lower back is arched and elevate your arms upwards and hold for 20 seconds. This routine pushes you to the extreme, but once you get the hang of it, it can do wonders for your back.
- SINGLE-LEG DEADLIFTS
Single-leg deadlifts involve your glutes, hamstring, core, and ankles. It ensures your stability and also strengthens all the muscles involved. Begin by standing upright and slowly leaning forwards towards the floor with your chest pushed outwards. Moving on, lift your leg behind you and try to maintain your balance by leaning forward. Make sure that your leg is straight and your back isn’t too arched. Inhale as you bend forwards and exhale as you come back up again.
- JANE FONDA
Jane Fonda not only activates your glutes, but also improves your balance. Start by laying down on the floor with your arm tucked under your head. Then, raise your left leg and place it behind your right leg. Lift your left leg again, bring it up to your chest, and focus, engage your core while doing so. Move on to the next step and start with a straight-legged position and kick your left leg backward. Finally, start moving your legs in clockwise circles and switch to an anti-clockwise direction after 15 seconds.
- WALL SQUATS
Wall squats are a great exercise to achieve that ski fitness. Like all other forms of squats, it strengthens your glutes, thighs and builds up your stamina and endurance. Moreover, you only need a wall to stand against, ensure that your back is in contact with the wall, and move down into the traditional squat position. Try to hold this position for 8-9 seconds. Then come back up again and repeat the whole process six times. Make sure that you don’t bend your back and that it is in contact with the wall at all times.
- THE PLANK
The plank builds up your stamina like no other exercise. It strengthens your core and also your arm and leg muscles. Begin by laying down face first on the floor. Proceed to the next step by pushing up your body on your elbows and toes, hold this position for 1 minute, and lay back down again. Take a break for 20 seconds and get back up!
- SIT UPS
There is no workout routine without the traditional sit-ups. It engages your core and your back. Lay down on the floor with your knees bent at a 90-degree angle. Lift your upper body and touch your knees, and lay back down again. Repeat this process ten times with breaks in between.
A proper workout has countless benefits for those who understand and adopt it as a routine. It is hard on the muscles and requires a lot of physical exertion. You need to work your muscles and build up your strength. It also requires you to get out of your comfort zone and maintain a balanced diet. Make a routine and follow it strictly. You can also take help from instructors or various physical trainers to ensure that you maintain the right posture.
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