Bulgaria Ski discussion board
HOW FIT ?????
Author:
posts : 13 (Beginner)Date : 01-19-06 09:45re: HOW FIT ?????
Well, Grog, if you are unfit why don't you just prepare your body for your holliday?! javascript:addSmile('
')Wink
You have time enough to do it. You can go to the gym 2 times per week for a month and do there some basic exercises for your legs,arms, shoulders and stomach muscles. If you are beginner you'll use your arm and shoulders quite often....
So go for it and you'll enjoy your holliday without pain javascript:addSmile('
')Razz
re: HOW FIT ?????
No need to go to the gym.
Here are some easy exercises you can do at home every other day before you go, just do 10 reps of each exercise.This will only take up about 15 minutes of your time. They won't exactly make you fit, but they will make a difference to how much you ache.
LEGS:
Wide Squat :
Stand straight with your feet apart, a little beyond the shoulder width, toes pointed slightly outward and arms stretched forward. Lean the upper body forward a bit, lower the buttocks as if ...
Here are some easy exercises you can do at home every other day before you go, just do 10 reps of each exercise.This will only take up about 15 minutes of your time. They won't exactly make you fit, but they will make a difference to how much you ache.
LEGS:
Wide Squat :
Stand straight with your feet apart, a little beyond the shoulder width, toes pointed slightly outward and arms stretched forward. Lean the upper body forward a bit, lower the buttocks as if ...
No need to go to the gym.
Here are some easy exercises you can do at home every other day before you go, just do 10 reps of each exercise.This will only take up about 15 minutes of your time. They won't exactly make you fit, but they will make a difference to how much you ache.
LEGS:
Wide Squat :
Stand straight with your feet apart, a little beyond the shoulder width, toes pointed slightly outward and arms stretched forward. Lean the upper body forward a bit, lower the buttocks as if trying to sit on a chair. Do not go further than the knee level. Take care that the knees do not flex forward beyond the toe line.
Narrow Squat :
Stand straight with your feet shoulder-width apart, toes pointing straight ahead, and arms stretched forward. Do the same squat movement as in the wide squat.
Stationary Lunge :
Stand straight with one foot a large step in front of the other and hands on your hips. Bend your knees until the back knee is about 5 centimeters above the floor. Keep your upper body erect and do not let the front knee go beyond the toe line. Straighten, reverse the position for opposite leg and repeat.
UPPER BODY: (need two tins of beans or whatever)
Exercise 1 - Chest and Shoulders
Lie on your back and grasp your weights with the palms of your hands facing up, and your arms outstretched to the sides. With your elbows slightly bent, lift your arms above your chest until your hands are almost touching. Return to starting position and repeat.
Exercise 2 - Chest and Shoulders
Lie on your back and grasp your weights with the palms of your hands facing up, and your arms outstretched above your head. Grip your weights and bring them over your head and down to your hips, by your sides - a semi-circular motion. Lift back to starting position and repeat.
Exercise 3 - Chest and Back
Sitting with your back straight (preferably supported) and legs straight out in front of you, hold your weights in at your chest with your elbows out to the side (parallel to the floor). Push your arms out straight in front of you then pull them back in. Repeat
.
Exercise 4 - Back and Shoulders
Stand with feet shoulder width apart and arms by your sides, gripping the weights with palms facing outwards. Making sure your movements are slow and concentrated, tense your shoulder and upper back muscles, then slowly "shrug" them up and down.
Exercise 5 - Shoulders and Upper Arms
Stand with feet shoulder width apart and arms raised straight up above your head, grip your weights with your palms facing behind you. Slowly bring your arms forward and down, without bending at the elbow, until level with your shoulders. Lift back to starting position and repeat.
Exercise 6 - Upper Arms, Shoulders and Back
Standing with feet slightly apart, grasp your weights and bend at the waist until your torso is parallel to the floor. Extend your arms towards the floor with palms facing outwards. Lift your arms out to the side, keeping them straight, until parallel to the floor. Return to the starting position and repeat.
Exercise 7 - Upper Arms, Shoulders and Back
Standing with feet slightly apart, position your arms straight down in front of you almost against your body - with your weights almost touching. Bend your elbows and lift your weights towards your chin, bringing your elbows out to the side, in line with your shoulders. Return to the starting position and repeat.
Exercise 8 - Arms and Chest
The classic push up. With your hands shoulder width apart place your palms on the floor. Stretch out your body with either your knees on the floor, or if you're feeling ambitious, your toes - so you are supporting your body weight. Keeping your back straight and using your arms lower yourself gently toward the floor until you are hovering just over it. Push yourself slowly back to your starting position and repeat. Remember - don't lower yourself to the point where you come into contact with the floor, it'll be much harder to push back up.
Exercise 9 - Arms
In a sitting position with your back straight, relax your arms in line with your body. Grip your weights with your palms facing upwards and curl them up towards your shoulders, then back down again. Repeat. Keep your torso still and back straight, let your arms do the work.
Exercise 10 - Forearms
Holding your weight with your arm outstretched in front of you, tilt your wrist up and down repeatedly. Try doing this with both an overhand and underhand grip on your weight. Do one arm at a time.
Here are some easy exercises you can do at home every other day before you go, just do 10 reps of each exercise.This will only take up about 15 minutes of your time. They won't exactly make you fit, but they will make a difference to how much you ache.
LEGS:
Wide Squat :
Stand straight with your feet apart, a little beyond the shoulder width, toes pointed slightly outward and arms stretched forward. Lean the upper body forward a bit, lower the buttocks as if trying to sit on a chair. Do not go further than the knee level. Take care that the knees do not flex forward beyond the toe line.
Narrow Squat :
Stand straight with your feet shoulder-width apart, toes pointing straight ahead, and arms stretched forward. Do the same squat movement as in the wide squat.
Stationary Lunge :
Stand straight with one foot a large step in front of the other and hands on your hips. Bend your knees until the back knee is about 5 centimeters above the floor. Keep your upper body erect and do not let the front knee go beyond the toe line. Straighten, reverse the position for opposite leg and repeat.
UPPER BODY: (need two tins of beans or whatever)
Exercise 1 - Chest and Shoulders
Lie on your back and grasp your weights with the palms of your hands facing up, and your arms outstretched to the sides. With your elbows slightly bent, lift your arms above your chest until your hands are almost touching. Return to starting position and repeat.
Exercise 2 - Chest and Shoulders
Lie on your back and grasp your weights with the palms of your hands facing up, and your arms outstretched above your head. Grip your weights and bring them over your head and down to your hips, by your sides - a semi-circular motion. Lift back to starting position and repeat.
Exercise 3 - Chest and Back
Sitting with your back straight (preferably supported) and legs straight out in front of you, hold your weights in at your chest with your elbows out to the side (parallel to the floor). Push your arms out straight in front of you then pull them back in. Repeat
.
Exercise 4 - Back and Shoulders
Stand with feet shoulder width apart and arms by your sides, gripping the weights with palms facing outwards. Making sure your movements are slow and concentrated, tense your shoulder and upper back muscles, then slowly "shrug" them up and down.
Exercise 5 - Shoulders and Upper Arms
Stand with feet shoulder width apart and arms raised straight up above your head, grip your weights with your palms facing behind you. Slowly bring your arms forward and down, without bending at the elbow, until level with your shoulders. Lift back to starting position and repeat.
Exercise 6 - Upper Arms, Shoulders and Back
Standing with feet slightly apart, grasp your weights and bend at the waist until your torso is parallel to the floor. Extend your arms towards the floor with palms facing outwards. Lift your arms out to the side, keeping them straight, until parallel to the floor. Return to the starting position and repeat.
Exercise 7 - Upper Arms, Shoulders and Back
Standing with feet slightly apart, position your arms straight down in front of you almost against your body - with your weights almost touching. Bend your elbows and lift your weights towards your chin, bringing your elbows out to the side, in line with your shoulders. Return to the starting position and repeat.
Exercise 8 - Arms and Chest
The classic push up. With your hands shoulder width apart place your palms on the floor. Stretch out your body with either your knees on the floor, or if you're feeling ambitious, your toes - so you are supporting your body weight. Keeping your back straight and using your arms lower yourself gently toward the floor until you are hovering just over it. Push yourself slowly back to your starting position and repeat. Remember - don't lower yourself to the point where you come into contact with the floor, it'll be much harder to push back up.
Exercise 9 - Arms
In a sitting position with your back straight, relax your arms in line with your body. Grip your weights with your palms facing upwards and curl them up towards your shoulders, then back down again. Repeat. Keep your torso still and back straight, let your arms do the work.
Exercise 10 - Forearms
Holding your weight with your arm outstretched in front of you, tilt your wrist up and down repeatedly. Try doing this with both an overhand and underhand grip on your weight. Do one arm at a time.
re: HOW FIT ?????
You dont have to fit to enjoy the skiing.Im in borvets now and theres a VERY big girl in my class of intermediates and she skiis fine *sort of*
