Winter vacation and even at the ski resort – this is wonderful! But, as the popular saying rightly notes, you need to prepare a sleigh in the summer. In this case, we are talking about how to thoroughly approach the upcoming rest and mobilize your body in advance. Special training should begin at least a month or a few weeks in advance. And then you will certainly spend time with maximum pleasure from skiing or snowboarding. What physical exercises will help prepare the body for a good rest in winter, how to eat, knows estet-portal.com. Note that these are general recommendations for the average lover of active winter recreation, who is by no means striving for records, but who wants to enjoy skiing.
How to properly prepare for winter vacation: the body in action
Exit to the snow-covered slopes for every unprepared person can turn into a lot of unpleasant moments – from painful sensations in the muscles and exacerbation of chronic diseases to all kinds of injuries. You can help your body prepare by performing a special set of exercises. It is acceptable to do both at home and in the gym. Strengthen your body to feel like the king of the hill.
Like, in fact, every sport, snowboarding or skiing involves certain muscle groups in the work. When exercising, it is necessary to pay attention to strengthening the muscles of the press, upper and lower extremities, prepare the ankle joints and develop coordination.
Moreover, you can strengthen your muscles and increase coordination even with elementary exercises with dumbbells, while cardio training will help develop endurance.
In any case, experts are unanimous on the following. Optimally, if the preparatory complex will consist of:
- forward-backward and left-right tilts;
- squats – not only simple, but also with twisting (with turning the knees to the right, then to the left, while the feet do not move, and the hands, on the contrary, should be turned in the opposite direction in relation to the knees), as well as the notorious "pistol" (when they sit on one leg, straightening the other);
- streamers – "birch" with legs spread, etc.
- pull-ups;
- push-ups, for example, on a chair (when one hand is located on its back, and the other – on the seat) or reverse (back to the chair);
- twisting, lifting the torso (in the position lying on the stomach) and legs (so as to keep them at the top point);
- balancing exercises (for example, the well-known "swallow").
In addition, performing «ski» exercises, cyclic sports should not be neglected: be sure to include walking in your workout program – normal and high knees, running – remote and/or on-site, cycling, swimming.
What to eat
It is also very important to pay attention to proper nutrition. Think about it when you start training. So, the acceleration of muscle synthesis contributes to the use of protein: double its usual daily intake. carbohydrates and, in particular, complex ones, must be present in the diet of a winter sports fan. You should remember to control the amount of fat: there is no need to increase their volume in preparation for winter holidays. Protein mixtures are also better attributed to the diet of professionals. Also, do not particularly "lean" on mineral complexes and multivitamins: according to the assurances of sports doctors, if you follow a balanced diet, they will not be required.
If you miss the moment and start preparing just a couple of days before skiing, it's still better than nothing at all. In addition, the preparatory period in itself, at times, is no less pleasant than rest.
By the way, at the end of the season we recommend not to stop training, adhere to a healthy lifestyle and nutrition — All this, as you understand, never loses its usefulness. Have a nice winter holiday!
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