{"id":10881,"date":"2019-11-01T09:00:05","date_gmt":"2019-11-01T08:00:05","guid":{"rendered":"https:\/\/www.checkyeti.com\/blog\/?p=10881"},"modified":"2021-07-29T17:49:23","modified_gmt":"2021-07-29T15:49:23","slug":"fit-for-winter-arm-muscles","status":"publish","type":"post","link":"https:\/\/www.checkyeti.com\/blog\/en\/fit-for-winter-arm-muscles","title":{"rendered":"Fit for winter #7: Arm muscles"},"content":{"rendered":"<p>Although the arm and buttock muscles take the most strain when skiing, the arms still need to be prepared to be resilient to all kinds of pulls and stresses. <!--more-->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> that will not only put you in the mood for winter, but which will also ensure you have enough power on the piste.<\/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 push ups<\/a><\/li>\n<li><a href=\"#sideways\">Sideways triceps stretch<\/a><\/li>\n<li><a href=\"#asymmetric\">Asymmetric push up<\/a><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p style=\"text-align: center;\">With <a title=\"Ski lessons with Stefan Baumgartner\" href=\"https:\/\/www.checkyeti.com\/en\/Stefan\">Stefan Baumgartner<\/a><\/p>\n<p style=\"text-align: center;\">Ski school director, Saalbach Hinterglemm<\/p>\n<figure id=\"attachment_10810\" aria-describedby=\"caption-attachment-10810\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-thumbnail wp-image-10810\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-Stefan-Baumgartner1-150x150.jpg\" alt=\"Skiing instructor Stefan Baumgartner.\" width=\"150\" height=\"150\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-Stefan-Baumgartner1-150x150.jpg 150w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-Stefan-Baumgartner1-300x300.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-Stefan-Baumgartner1-100x100.jpg 100w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-Stefan-Baumgartner1.jpg 500w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><figcaption id=\"caption-attachment-10810\" class=\"wp-caption-text\">Stefan Baumgartner<\/figcaption><\/figure>\n<p><i>&#8220;Cross country skiers and ski touring fans: Don\u2019t forget to work on your upper arms!&#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><b>Warm up<\/b> before every workout<\/li>\n<li><b>Choose the number of exercises<\/b> 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<b> 2 to 3 sessions a week<\/b><\/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 push ups<\/h2>\n<figure id=\"attachment_10825\" aria-describedby=\"caption-attachment-10825\" style=\"width: 2000px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-10825\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-reverse-push-up.jpg\" alt=\"The reverse push up exercise.\" width=\"2000\" height=\"1200\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-reverse-push-up.jpg 2000w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-reverse-push-up-300x180.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-reverse-push-up-768x460.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-reverse-push-up-1024x615.jpg 1024w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-reverse-push-up-1600x960.jpg 1600w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-reverse-push-up-1366x820.jpg 1366w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-10825\" class=\"wp-caption-text\">The reverse push up strengthens the arms and the abdominal muscles<\/figcaption><\/figure>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Start in a relaxed bridge position with your face facing upwards<\/li>\n<li>Lower your body by bending your arms<\/li>\n<li>Make sure that your buttocks do not touch the floor<\/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=\"sideways\">Sideways triceps stretch<\/h2>\n<figure id=\"attachment_10824\" aria-describedby=\"caption-attachment-10824\" style=\"width: 2000px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-10824\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-sideways-triceps-stretch.jpg\" alt=\"The sideways triceps stretch exercise.\" width=\"2000\" height=\"1200\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-sideways-triceps-stretch.jpg 2000w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-sideways-triceps-stretch-300x180.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-sideways-triceps-stretch-768x460.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-sideways-triceps-stretch-1024x615.jpg 1024w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-sideways-triceps-stretch-1600x960.jpg 1600w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-sideways-triceps-stretch-1366x820.jpg 1366w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-10824\" class=\"wp-caption-text\">The sideways triceps stretch strengthens the arms and core muscles<\/figcaption><\/figure>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Lie on your side<\/li>\n<li>With your lower arm, grab your upper shoulder, supporting your body with the upper hand.<\/li>\n<li>Push yourself off the floor, so that your upper arm is stretched<\/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=\"asymmetric\">Asymmetric push ups<\/h2>\n<figure id=\"attachment_10826\" aria-describedby=\"caption-attachment-10826\" style=\"width: 2000px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-10826\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-asymmetric-push-up.jpg\" alt=\"The asymmetric push up exercise.\" width=\"2000\" height=\"1200\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-asymmetric-push-up.jpg 2000w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-asymmetric-push-up-300x180.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-asymmetric-push-up-768x460.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-asymmetric-push-up-1024x615.jpg 1024w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-asymmetric-push-up-1600x960.jpg 1600w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-asymmetric-push-up-1366x820.jpg 1366w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-10826\" class=\"wp-caption-text\">Asymmetric push ups &#8211; the classic push up, only a bit more difficult<\/figcaption><\/figure>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Starting position: Push up with one arm slightly in front of the other<\/li>\n<li>Lower your body by bending your arms<\/li>\n<li>Move back to the starting position<\/li>\n<li>Make it easier: Rest your knees on the floor<\/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>Done it! Off to the piste with trained triceps.<\/p>\n<p>Find out here why it makes sense to start your winter training in good time in this <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>Although the arm and buttock muscles take the most strain when skiing, the arms still need to be prepared to be resilient to all kinds of pulls and stresses.<\/p>\n","protected":false},"author":18,"featured_media":5124,"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 #7: Arm muscles<\/title>\n<meta name=\"description\" content=\"Fit for winter: Skiing demands a lot from your arms. 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