We present: ski fitness for all – part 2
The Serfaus-Fiss-Ladis Ski Dimension’s 2016/17 ski season is due to start very soon, but the first turns in the snow can be quite difficult and easily lead to accidents and injuries. Specific strength training helps to prevent injuries, and increases skiing wellbeing. Join Anton Waldner, our Spa Manager and physiotherapist, and his team for exercise sessions specially designed for skiers.
Part 2 – leg fitness
Warm-up: a warm-up before your workout gets your heart pumping, warms your muscles, and minimises the risk of strains or injuries. Five minutes of running or walking on the spot will do the job. Walking on the spot: stand up straight with your feet hip-width apart. Walk gently, making sure to roll through your feet. Swing your arms.
3 sets of each exercise: 1 set = 10 – 15 repetitions
30 second rest between repetitions
1 minute rest between sets
Use a soft, non-slip surface such as a mat or carpet.
- Knee lifts for glutes and thighs
Get down on all fours. Hands and knees touch the floor. Now lift the left knee until the thigh is approximately parallel to the floor, whilst pointing the lower leg vertically towards the ceiling. Briefly hold the tension, and then slowly lower the knee back onto the floor. Repeat the exercise on the other leg.
- Frog leg lifts for glutes and thighs
Lie on your stomach, placing the forehead on your hands. Your toes are touching the floor. Now lift your legs off the floor, but no higher than 5cm, while pressing the heels together. Briefly hold the tension, and then slowly lower the legs back onto the floor.
Post-exercise stretch and relax
Sit on the mat, and clasp your arms around your bent legs. Pull the knees to the chest as you round your back. Let yourself fall back and rock back and forth for as long as you like. This exercise stretches the muscles and relaxes the whole body.