{"id":10601,"date":"2019-09-19T08:52:19","date_gmt":"2019-09-19T06:52:19","guid":{"rendered":"https:\/\/www.checkyeti.com\/blog\/?p=10601"},"modified":"2021-07-29T18:00:53","modified_gmt":"2021-07-29T16:00:53","slug":"fit-for-winter-body-stabilisation","status":"publish","type":"post","link":"https:\/\/www.checkyeti.com\/blog\/en\/fit-for-winter-body-stabilisation","title":{"rendered":"Fit for winter #1: Body stabilisation"},"content":{"rendered":"<p>Is your mind already on skis but your body isn\u2019t quite there? Experienced ski instructors and <a title=\"SportboXX\" href=\"http:\/\/shop.sportboxx.eu\/\">SportboXX<\/a> have put together eight sets of <a title=\"Fitness exercises for winter \" href=\"https:\/\/www.checkyeti.com\/blog\/en\/tag\/fit-for-winter\">effective exercises<\/a> that are specifically designed to train the most important muscle groups. <!--more-->Whether on a mogul slope, in deep snow or on an icy run &#8211; this fitness programme will leave you optimally prepared.<\/p>\n<p>The programme:<\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li><a href=\"#how\">How it works<\/a><\/li>\n<li><a href=\"#reverse\">Reverse forearm support<\/a><\/li>\n<li><a href=\"#superman\">Superman<\/a><\/li>\n<li><a href=\"#forearm\">Forearm support forwards-backwards<\/a><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p style=\"text-align: center;\">With <a title=\"Ski lessons with Thomas Vau\" href=\"https:\/\/www.checkyeti.com\/en\/Schigong\">Thomas Vau<\/a><\/p>\n<p style=\"text-align: center;\">State certified ski instructor, Arlberg<\/p>\n<figure id=\"attachment_10606\" aria-describedby=\"caption-attachment-10606\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-10606 size-thumbnail\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/tom-vau-150x150.jpg\" alt=\"State certified ski instructor Thomas Vau.\" width=\"150\" height=\"150\"><figcaption id=\"caption-attachment-10606\" class=\"wp-caption-text\">Thomas Vau<\/figcaption><\/figure>\n<p><i>&#8220;Body stabilisation strengthens not only the core and stomach muscles, it also hinders backache after a long skiing day.&#8221;<\/i><\/p>\n<h2 id=\"how\">How it works:<\/h2>\n<p>Each of the workouts trains a specific group of muscles. Those who want to see noticeable fitness improvement should not miss out any exercises. All you need to exercise: a thermal mat, motivation and a love of winter.<\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li><strong>Warm up <\/strong>before every workout<\/li>\n<li><strong>Choose the number of exercises <\/strong>you want to practice, according to your abilities and the desired intensity<\/li>\n<li>Ideally start training about 3 months before your ski holiday and do <strong>2 to 3 sessions a week<\/strong><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<figure id=\"attachment_10809\" aria-describedby=\"caption-attachment-10809\" style=\"width: 1359px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-10809\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-orientation-colours2.jpg\" alt=\"The colour-coded levels give an overview of the three stages of difficulty.\" width=\"1359\" height=\"421\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-orientation-colours2.jpg 1359w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-orientation-colours2-300x93.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-orientation-colours2-768x238.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-orientation-colours2-1024x317.jpg 1024w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-10809\" class=\"wp-caption-text\">Use the colours to define the number of times you need to repeat the exercise according to your level of fitness<\/figcaption><\/figure>\n<h2 id=\"reverse\">Reverse forearm support<\/h2>\n<figure id=\"attachment_10715\" aria-describedby=\"caption-attachment-10715\" style=\"width: 2000px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-10715 size-full\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-reverse-forearm-support.jpg\" alt=\"The reverse forearm support exercise.\" width=\"2000\" height=\"1200\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-reverse-forearm-support.jpg 2000w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-reverse-forearm-support-300x180.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-reverse-forearm-support-768x460.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-reverse-forearm-support-1024x615.jpg 1024w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-reverse-forearm-support-1600x960.jpg 1600w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-reverse-forearm-support-1366x820.jpg 1366w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-10715\" class=\"wp-caption-text\">The reverse forearm support exercise strengthens the whole body<\/figcaption><\/figure>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Lie on your back, leaning on your forearms and with your face upwards<\/li>\n<li>Lift your body and pelvis up from the floor and lay your head back loosely against your neck<\/li>\n<li>Try to hold the position without sinking<\/li>\n<li>Relax<\/li>\n<li>Repeat the exercise as recommended according to the 3 levels of difficulty<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h2 id=\"superman\">Superman<\/h2>\n<figure id=\"attachment_10716\" aria-describedby=\"caption-attachment-10716\" style=\"width: 2000px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-10716 size-full\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-Superman.jpg\" alt=\"The Superman exercise.\" width=\"2000\" height=\"1200\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-Superman.jpg 2000w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-Superman-300x180.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-Superman-768x460.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-Superman-1024x615.jpg 1024w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-Superman-1600x960.jpg 1600w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-Superman-1366x820.jpg 1366w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-10716\" class=\"wp-caption-text\">The &#8220;Superman&#8221; exercise is ideal training for body stabilisation<\/figcaption><\/figure>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Start in the push up position<\/li>\n<li>Simultaneously lift one leg and the opposite arm, stretching them out &amp; holding the position for several seconds<\/li>\n<li>Relax<\/li>\n<li>Repeat the exercise as recommended according to the 3 levels of difficulty<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h2 id=\"forearm\">Forearm support forwards-backwards<\/h2>\n<figure id=\"attachment_10714\" aria-describedby=\"caption-attachment-10714\" style=\"width: 2000px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-10714 size-full\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-forearm-support.jpg\" alt=\"The forearm support exercise. \" width=\"2000\" height=\"1200\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-forearm-support.jpg 2000w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-forearm-support-300x180.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-forearm-support-768x460.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-forearm-support-1024x615.jpg 1024w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-forearm-support-1600x960.jpg 1600w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-forearm-support-1366x820.jpg 1366w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-10714\" class=\"wp-caption-text\">The forearm support exercise works on each of the muscle groups<\/figcaption><\/figure>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Support yourself on your forearms, facing down towards the mat<\/li>\n<li>Using your upper body muscles, slowly move your body forwards<\/li>\n<li>Relax<\/li>\n<li>Repeat the exercise as recommended according to the 3 levels of difficulty<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Body stabilisation: Tick!<\/p>\n<p>Find out here why it makes sense to already begin your winter training in our <a title=\"Interview with G\u00fcnther Matzinger\" href=\"https:\/\/www.checkyeti.com\/blog\/en\/fit-for-winter-interview\">interview with SportboXX founder G\u00fcnther Matzinger.<\/a><\/p>\n<p>&nbsp;<\/p>\n\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Is your mind already on skis but your body isn\u2019t quite there? Experienced ski instructors and SportboXX have put together eight sets of effective exercises that are specifically designed to train the most important muscle groups.<\/p>\n","protected":false},"author":18,"featured_media":10743,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_generate-full-width-content":"","footnotes":""},"categories":[136],"tags":[522],"coauthors":[468],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v16.6.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Fit for winter #1: Body stabilisation<\/title>\n<meta name=\"description\" content=\"Fit for the winter: The best exercises for body stabilisation. 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