{"id":10853,"date":"2019-10-17T09:00:17","date_gmt":"2019-10-17T07:00:17","guid":{"rendered":"https:\/\/www.checkyeti.com\/blog\/?p=10853"},"modified":"2021-07-29T17:53:54","modified_gmt":"2021-07-29T15:53:54","slug":"fit-for-winter-shoulder-muscles","status":"publish","type":"post","link":"https:\/\/www.checkyeti.com\/blog\/en\/fit-for-winter-shoulder-muscles","title":{"rendered":"Fit for winter #5: Shoulder muscles"},"content":{"rendered":"<p>Well-trained shoulders are essential in skiing when using the pole or stopping yourself from falling. <!--more-->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.<\/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=\"#armchanges\">Arm changes<\/a><\/li>\n<li><a href=\"#armcircles\">Arm circles<\/a><\/li>\n<li><a href=\"#armlifts\">Arm lifts<\/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=\"armchanges\">Arm changes<\/h2>\n<figure id=\"attachment_10938\" aria-describedby=\"caption-attachment-10938\" style=\"width: 2000px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-10938\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/10\/fit-winter-arm-changes-1.jpg\" alt=\"The arm changes exercise.\" width=\"2000\" height=\"1200\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/10\/fit-winter-arm-changes-1.jpg 2000w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/10\/fit-winter-arm-changes-1-300x180.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/10\/fit-winter-arm-changes-1-768x460.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/10\/fit-winter-arm-changes-1-1024x615.jpg 1024w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/10\/fit-winter-arm-changes-1-1600x960.jpg 1600w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/10\/fit-winter-arm-changes-1-1366x820.jpg 1366w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-10938\" class=\"wp-caption-text\">The arm changes exercise trains both the shoulders and the back<\/figcaption><\/figure>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Lie on your stomach<\/li>\n<li>Stretch one arm directly ahead of you, stretching the other towards your feet. Then alternate the direction of the arms<\/li>\n<li>Alternative: Instead of alternating arms, stretch both arms simultaneously in front or behind you<\/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=\"armcircles\">Arm circles<\/h2>\n<figure id=\"attachment_10817\" aria-describedby=\"caption-attachment-10817\" style=\"width: 2000px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-10817\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-arm-circles.jpg\" alt=\"The arm circles exercise.\" width=\"2000\" height=\"1200\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-arm-circles.jpg 2000w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-arm-circles-300x180.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-arm-circles-768x460.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-arm-circles-1024x615.jpg 1024w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-arm-circles-1600x960.jpg 1600w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-arm-circles-1366x820.jpg 1366w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-10817\" class=\"wp-caption-text\">The arm circles exercise strengthens the shoulder muscles<\/figcaption><\/figure>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Lie on your stomach<\/li>\n<li>Stretch your arms out to the side and lift them slightly<\/li>\n<li>Make small, circular movements with your arms, both forwards and backwards<\/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=\"armlifts\">Arm lifts<\/h2>\n<figure id=\"attachment_10818\" aria-describedby=\"caption-attachment-10818\" style=\"width: 2000px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-10818\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-arm-changes.jpg\" alt=\"The arm lifts exercise.\" width=\"2000\" height=\"1200\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-arm-changes.jpg 2000w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-arm-changes-300x180.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-arm-changes-768x460.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-arm-changes-1024x615.jpg 1024w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-arm-changes-1600x960.jpg 1600w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-arm-changes-1366x820.jpg 1366w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-10818\" class=\"wp-caption-text\">The arm lift exercise works on the shoulder muscles<\/figcaption><\/figure>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Stretch one arm out in front of you, the other behind you<\/li>\n<li>Quickly lift and sink your arms whilst holding this position<\/li>\n<li>Repeat with the arms alternated<\/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>Well done &#8211; your shoulders are ready for the piste!<\/p>\n<p><a title=\"Interview with G\u00fcnther Matzinger\" href=\"https:\/\/www.checkyeti.com\/blog\/en\/fit-for-winter-interview\">SportboXX founder G\u00fcnther Matzinger<\/a> tells you why toning each of your muscle groups before your skiing trip can make a world of difference.<\/p>\n<p>&nbsp;<\/p>\n\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Well-trained shoulders are essential in skiing when using the pole or stopping yourself from falling.<\/p>\n","protected":false},"author":18,"featured_media":10929,"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 #5: Shoulder muscles<\/title>\n<meta name=\"description\" content=\"Fit for winter: Strong shoulder muscles are essential for the optimal upper-body balance when skiing.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link 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