Snowboarding is a physical sport that can carry a high risk of injury. It is essential to be fit before practicing this sport so as to avoid getting hurt. By doing snowboard specific exercises 3 to 5 times a week you can improve endurance, balance, muscle strength and coordination.
Steps
Step 1. Begin exercising 6 to 12 weeks before heading to the snow
This will allow your body to strengthen the muscles so that you will be in shape when the ski resorts open.
Step 2. Do a set of 10-15 triceps pushups per day to improve upper body balance and strength
Being fit for snowboarding can take time, so plan to practice 30 minutes at least 3 times a week.
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The triceps are the arm muscles placed between the shoulders and elbows. You will use your triceps to stand up or to turn the board from heel to toe when sitting on the ground.
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Sit on the ground. When doing the triceps exercises, place your feet flat on the ground and flex your knees.
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Put your arms behind your back with your palms on the ground and your fingers pointing forward.
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Lift your butt off the floor using your arms. When you get ready to snowboard, you may feel a little stiff and sore. It is better to feel pain now, so that in the snow you will feel strong and fit.
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Step 3. Lift your toes 20-30 times by contracting your calves and repeat this several times throughout the day
The calves are the muscles between the ankle and the knee, they help you stop and turn with the snowboard.
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During the setup, you may want to hold weights with your hands as you lift yourself up on your toes.
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Rise straight up and up and lift your heels off the ground so that your weight is resting on your toes only. Count to 10 and then bring your heels back to the ground.
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Step 4. Strengthen your abdominal muscles as you prepare for snowboarding
You will need well-trained abs to move from a floor to standing position.
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Lie on the ground on your back.
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Keep your arms and head on the ground, straighten your legs and lift them off the ground 12.7cm to 25.4cm. This exercise will strengthen your abs and slim your waistline.
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Hold this position for 10-20 seconds.
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Step 5. Train your thigh and leg muscles while preparing to snowboard
When on the slope, you need to have strong legs to slow down on the descent.
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Lean against a solid wall and pretend to sit in an invisible chair. Hold the pose for 1 to 5 minutes. To be fit on the slopes, you need to strengthen your thighs and back muscles.
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Do 8-10 squats every day. Standing straight, with the soles of your feet on the ground, bend over to do a squat, hold the position for 5-10 seconds and then slowly return to the starting position.
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Step 6. Train your heart and lungs to prepare for the high altitudes you'll find on the slopes
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Try jumping rope. This is a fantastic exercise to prepare for snowboarding, it can be done indoors or out, and allows you to improve coordination and cardiovascular endurance.
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Bike, walk or run to get ready to snowboard.
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To train your heart and lungs, you can do tons of fun activities, such as swimming, playing football, skating or hiking.
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Advice
- Eat 3 nutritious meals a day and drink plenty of water during the snowboard preparation period.
- Remember to stretch every time you work out.
