Ich bereite mich auf das Skifahren vor #1
Wenn man an Winterurlaub denkt, stellt man sich die frische Bergluft, schöne Wanderungen und den Spaß im Pulverschnee vor... aber auch die Müdigkeit, die sich schon zur Mittagszeit bemerkbar macht! Zum Glück gibt es eine Möglichkeit, wie du deine Tage auf der Piste voll genießen kannst.
Mit einer kleinen physischen Vorbereitung vor der Skisaison kannst du deine Standstabilität steigern und dein Gleichgewicht verbessern.
Wie bereitest du deine Beine auf das Skifahren vor? Wie bereitest du dich auf das Snowboarden vor? Welche Muskeln sollten gezielt trainiert werden?
Hier hast du ein 1-monatiges Programm mit acht Einheiten.
Um dieses Programm durchzuführen, brauchst du ein Gummiband
Alison Dapvril
Sports coach
Woche 1 - Green run preparation
Go for it slowly but surely!
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01. Strengthening #1 (30 min)
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01
Butt-kicks (60 sec)
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02
High knees (60 sec)
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03
Demonstration of beginner ski circuit 1
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04
Beginner ski circuit (8 min)
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05
Beginner ski circuit (8 min)
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06
Beginner ski circuit (8 min)
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07
Beginner ski circuit (8 min)
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08
Hamstring stretch (30 sec)
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09
Quad stretches (2x30 sec)
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02. Strengthening #2 (30 min)
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01
Step out (60 sec)
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02
High knees (60 sec)
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03
Demonstration of beginner circuit
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04
Beginner circuit 2 (8 min)
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05
Beginner circuit 2 (8 min)
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06
Beginner circuit 2 (8 min)
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07
Beginner circuit 2 (8 min)
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08
Shoulder stretch (2x30 sec)
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09
Quad stretches (2x15 sec)
In this session, there are 4 sets of 8 exercises, and each exercise lasts 30 seconds.The first stage is muscle strengthening.
Take the time to position yourself correctly and watch the demonstration videos attentively.
I encourage you to walk or cycle to get around: that way you'll get more out of the programme.
In this session, there are 4 sets of 8 exercises, and each exercise lasts 30 seconds.Muscle strengthening is the first stage before going on to cardio exercises.
Put some music on to get motivated!
I encourage you to stretch more if you're feeling overly stressed.
Woche 2 - Blue run preparation
Let's kick off the second session by raising your heart rate, hang in there!
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03. Raising your heart rate (30 min)
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01
Butt-kicks (60 sec)
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02
Step out (60 sec)
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03
Demonstration of the exercises
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04
Strength + cardio circuit (8 min)
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05
Strength + cardio circuit (8 min)
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06
Strength + cardio circuit (8 min)
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07
Strength + cardio circuit (8 min)
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08
Adductor stretch (80 sec)
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09
Quad stretches (2x30 sec)
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04. Raising your heart rate (30 min)
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01
Butt-kick steps (60 sec)
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02
Step out (60 sec)
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03
Demonstration of the exercises
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04
Strength + cardio circuit (8 min)
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05
Strength + cardio circuit (8 min)
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06
Strength + cardio circuit (8 min)
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07
Strength + cardio circuit (8 min)
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08
Hamstring stretches (2x60 sec)
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09
Spine lengthening stretch (45 sec)
In this session, there are 4 sets of 8 exercises, each of which lasts 30 seconds, along with muscle strengthening and cardio exercises.
Clear some space around you because you'll be moving around
You've worked hard, have a rest!
In this session, there are 4 sets of 8 exercises, each of which lasts 30 seconds, along with muscle strengthening and cardio exercises.
Clear some space around you because you'll be moving around
Amazing, don't forget to hydrate!
Woche 3 - Preparation for red runs
Give your all every time to get more out of your sessions!
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05. Progressive session (30 min)
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01
Step out (60 sec)
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02
High knees (60 sec)
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03
Demonstration of the exercises
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04
Abdominal belt for mountain sports #1 (8 min)
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05
Abdominal belt for mountain sports #2 (8 min)
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06
Abdominal belt for mountain sports #3 (8 min)
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07
Abdominal belt for mountain sports #4 (8 min)
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08
Hamstring stretch (60 sec)
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09
Quad stretches (2x15 sec)
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06. Progressive session (30 min)
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01
High knees (60 sec)
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02
Butt-kicks (60 sec)
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03
Demonstration of the exercises
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04
Activation of the abdominal belt #1 (8 min)
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05
Activation of the abdominal belt #2 (8 min)
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06
Activation of the abdominal belt #3 (8 min)
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07
Activation of the abdominal belt #4 (8 min)
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08
Back stretch (30")
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09
Spine lengthening stretch (30 sec)
In this session, you'll find basic exercises that'll get more advanced over the course of 4 rounds.You're going to alternate planks between each exercise, with each exercise lasting 30 seconds.
Stay focused and listen to the instructions carefully
If you find the session challenging, feel free to do it again.
In this session, you'll find exercises targeting the abdominal area, that'll get more advanced over the course of 4 rounds.Each exercise lasts 30 seconds, and you're going to alternate the exercises with isometric exercises focusing on the lower body
Progressive session (30 min)
I recommend leaving 48 hours between each workout to allow your muscles to recover.
Woche 4 - Red run preparation
Get ready for a challenge, because now it's time to go all out!
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07. 100% cardio (30 min)
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01
Butt-kicks (60 sec)
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02
High knees (60 sec)
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03
Demonstration of the exercises
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04
Cardio ski circuit (8 min)
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05
Cardio ski circuit (8 min)
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06
Cardio ski circuit (8 min)
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07
Cardio ski circuit (8 min)
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08
Quad stretches (2x30 sec)
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09
Hamstring stretch (30 sec)
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08. 100% strengthening (30 min)
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01
Butt-kick steps (60 sec)
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02
High knees (60 sec)
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03
Demonstration of the exercises
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04
Strengthening ski circuit (8 min)
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05
Strengthening ski circuit (8 min)
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06
Strengthening ski circuit (8 min)
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07
Strengthening ski circuit (8 min)
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08
Butterfly (30 sec)
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09
Spine lengthening stretch (45 sec)
In this session, you're going to be doing exercises that will mainly raise your heart rate.You're going to alternate between a high-intensity exercise and a low-intensity one.There are 4 rounds to get through, and each exercise lasts 30 seconds, so hang in there!
I encourage you to listen to your body. There’s no set pace so just do your best!
You've done a great job! Make sure you stick to a healthy and varied diet, and remember to eat your fruits in the morning rather than in the evening.
In this session, you're going to be doing exercises that strengthen and tone your whole body.You're going to do 8 exercises in alternation.There are 4 rounds, each exactly the same, with exercises that last 30 seconds.So, hang in there!
Take a mat and put on some good music!
Well done!While you take a rest, take a look at the next level on the app.
Tipp vom coach
Alison Dapvril
Sports coachLust auf Bewegung mit DECATHLON Coach?
Starte genau hier 👇
