Anyone who has ever ventured out on a cross-country ski trail knows: cross-country skiing pretty much stresses the whole body. Even if it sometimes looks quite simple, the movements in the cross-country ski trail have it all.
If you weren’t particularly active over the summer, but still want to avoid days of sore muscles after your first cross-country session, it’s better to start dry training slowly.
To get you and your body ready for the trail, there are some strength-building exercises that you can easily implement at home.
Push-ups
Everyone knows how much strength you need for a push-up – so it’s no surprise that it’s also great as a preparation for the track.
It is important to have good body tension and a straight body line. When performing the exercise, the tip of the nose should be lowered to just above the floor. This exercise improves both the chest muscles and body tension.
Side support
We hope you haven’t already given up after the push-up and can still muster strength for a side plank.
In order to strengthen the lateral abdominal muscles as well as the body tension, the forearm is first supported to the side during this exercise. Then the pelvis is alternately raised and lowered. Here, too, a straight line of the body is important.
Sit-ups
Sit-ups, or trunk bends, are also great exercises to get you in shape for the trail.
The important thing here is that your legs are bent, your heels are in the air and your arms are crossed behind your head. In this way you train your upper abdominal muscles.
Lateral sit-ups
As with the push-up, there are also different variations of the torso bend.
In the side sit-up, one leg is bent while you rest the heel of the other leg on your knee. Then move your elbow diagonally to your knee. This exercise helps to strengthen your upper and lateral abdominal muscles.
Of course, there are countless other exercises you can try at home to get you ready for the trails. Generally speaking, ample exercise simply never hurts.
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