{"id":10867,"date":"2019-10-24T09:00:34","date_gmt":"2019-10-24T07:00:34","guid":{"rendered":"https:\/\/www.checkyeti.com\/blog\/?p=10867"},"modified":"2021-07-29T17:51:23","modified_gmt":"2021-07-29T15:51:23","slug":"fit-for-winter-back-muscles","status":"publish","type":"post","link":"https:\/\/www.checkyeti.com\/blog\/en\/fit-for-winter-back-muscles","title":{"rendered":"Fit for winter #6: Back muscles"},"content":{"rendered":"<p>Want to be fit when winter arrives? No problem. Experienced ski instructors and <a title=\"SportboXX\" href=\"http:\/\/shop.sportboxx.eu\/\">SportboXX<\/a> founder G\u00fcnther Matzinger have put together a range of <a title=\"Fitness exercises for winter \" href=\"https:\/\/www.checkyeti.com\/blog\/en\/tag\/fit-for-winter\">effective exercises<\/a> &#8211; for less muscle ache and more fun on the piste!<!--more--><\/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=\"#beetle\">The beetle<\/a><\/li>\n<li><a href=\"#windscreen\">Windscreen wiper<\/a><\/li>\n<li><a href=\"#rocking\">Rocking cradle<\/a><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p style=\"text-align: center;\">With <a title=\"Ski lessons with Ingrid Salvenmoser\" href=\"https:\/\/www.checkyeti.com\/en\/ingrid-salvenmoser\">Ingrid Salvenmoser<\/a><\/p>\n<p style=\"text-align: center;\">Ski school director, Scheffau, Tirol<\/p>\n<figure id=\"attachment_10631\" aria-describedby=\"caption-attachment-10631\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-10631 size-thumbnail\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-Ingrid-Salvenmoser-150x150.jpg\" alt=\"Ski school director Ingrid Salvenmoser.\" width=\"150\" height=\"150\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-Ingrid-Salvenmoser-150x150.jpg 150w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-Ingrid-Salvenmoser-300x300.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-Ingrid-Salvenmoser-768x768.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-Ingrid-Salvenmoser-1024x1024.jpg 1024w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-Ingrid-Salvenmoser-100x100.jpg 100w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-Ingrid-Salvenmoser.jpg 1920w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><figcaption id=\"caption-attachment-10631\" class=\"wp-caption-text\">Ingrid Salvenmoser<\/figcaption><\/figure>\n<p><i>&#8220;Skiers who like to move fast need strong back muscles to cushion hits from the piste.&#8221;<\/i><\/p>\n<h2 id=\"how\">How it works:<\/h2>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li><strong>Warm up<\/strong> before every workout to make sure your muscles are warm<\/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_10651\" aria-describedby=\"caption-attachment-10651\" style=\"width: 1359px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-10651 size-full\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-orientation-colours.jpg\" alt=\"The colour-coded levels give an overview of the three stages of difficulty.\" width=\"1359\" height=\"421\"><figcaption id=\"caption-attachment-10651\" class=\"wp-caption-text\">Use the colours to define the number of exercises you need to perform according to your level of fitness<\/figcaption><\/figure>\n<h2 id=\"beetle\">The beetle<\/h2>\n<figure id=\"attachment_10822\" aria-describedby=\"caption-attachment-10822\" style=\"width: 2000px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-10822\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-beetle-exercise.jpg\" alt=\"The &quot;beetle&quot; exercise.\" width=\"2000\" height=\"1200\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-beetle-exercise.jpg 2000w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-beetle-exercise-300x180.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-beetle-exercise-768x460.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-beetle-exercise-1024x615.jpg 1024w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-beetle-exercise-1600x960.jpg 1600w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-beetle-exercise-1366x820.jpg 1366w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-10822\" class=\"wp-caption-text\">The \u201cbeetle\u201d is the classic exercise for strengthening the back muscles<\/figcaption><\/figure>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Lie on your stomach<\/li>\n<li>Lift your head, arms and legs off the floor, keeping your face facing towards the ground<\/li>\n<li>Rhythmically and simultaneously raise and sink your left arm with your right leg. Then alternate, lifting your right arm and your left leg<\/li>\n<li>Relax then repeat as according to the level of difficulty<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h2 id=\"windscreen\">Windscreen wiper<\/h2>\n<figure id=\"attachment_10820\" aria-describedby=\"caption-attachment-10820\" style=\"width: 2000px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-10820\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-windscreen-wiper-exercise.jpg\" alt=\"The \u201cwindscreen wiper\u201d exercise.\" width=\"2000\" height=\"1200\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-windscreen-wiper-exercise.jpg 2000w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-windscreen-wiper-exercise-300x180.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-windscreen-wiper-exercise-768x460.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-windscreen-wiper-exercise-1024x615.jpg 1024w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-windscreen-wiper-exercise-1600x960.jpg 1600w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-windscreen-wiper-exercise-1366x820.jpg 1366w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-10820\" class=\"wp-caption-text\">The windscreen wiper exercise strengthens the back and stomach muscles<\/figcaption><\/figure>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"list-style-type: none\">\n<ul>\n<li>Lie on your back<\/li>\n<li>Bend your legs upwards towards your upper body and stretch your arms out to the side<\/li>\n<li>Move your bent legs to the left side and then the right<\/li>\n<li>Make sure that your shoulders stay flat on the floor<\/li>\n<li>Relax then repeat as according to the level of difficulty<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h2 id=\"rocking\">Rocking cradle<\/h2>\n<figure id=\"attachment_10821\" aria-describedby=\"caption-attachment-10821\" style=\"width: 2000px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-10821\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-rocking-cradle-exercise.jpg\" alt=\"The \u201crocking cradle\u201d exercise. \" width=\"2000\" height=\"1200\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-rocking-cradle-exercise.jpg 2000w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-rocking-cradle-exercise-300x180.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-rocking-cradle-exercise-768x460.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-rocking-cradle-exercise-1024x615.jpg 1024w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-rocking-cradle-exercise-1600x960.jpg 1600w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-rocking-cradle-exercise-1366x820.jpg 1366w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-10821\" class=\"wp-caption-text\">The rocking cradle exercise strengthens the back muscles &#8211; fun factor inclusive<\/figcaption><\/figure>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Lie on your stomach<\/li>\n<li>Lift your legs and arms up off the floor<\/li>\n<li>Rock gently forwards and backwards<\/li>\n<li>Relax then repeat as according to the level of difficulty<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Congratulations! Your back muscles are ready for winter!<\/p>\n<p>Find out here why it\u2019s so important to get into good shape before your skiing trip: <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>Want to be fit when winter arrives? No problem. Experienced ski instructors and SportboXX founder G\u00fcnther Matzinger have put together a range of effective exercises &#8211; for less muscle ache and more fun on the piste!<\/p>\n","protected":false},"author":18,"featured_media":10734,"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 #6: Back muscles<\/title>\n<meta name=\"description\" content=\"Fit for winter: Skiers need strong back muscles to cushion hits from the piste. 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