Bright blue skies, finest powder snow and a freshly waxed board - the best conditions for the upcoming winter vacation.
If you think "there are already enough ski gymnastics videos", you are of course not completely wrong. But we don't show you classic ski gymnastics, aerobics or rhythmic gymnastics - we show you a video that only trains the muscles you need for boarding.
Here you can see how you can get fit for your winter vacation in no more than fifteen minutes a day.
CROSSFIT FEAT. SNOWBOARD
Strength, endurance, explosiveness - that's what you need to show your best tricks on the pipe. And that should be the goal of every snowboarder. But how do you get fit for the board? Our tip: CrossFit!
CrossFit is a workout that was originally developed to improve the performance of athletes. Meanwhile it has become a widespread and popular sport. In many cities you can find CrossFit boxes, where the multifunctional training is performed. CrossFit is suitable for everyone, as a high-intensity workout is completed in a short time.
Together with Markus Schuster, the owner & trainer of Kraftwerk München (www.kraftwerkmuenchen.de), we made a video for you to get "fit for the board" with Multifunctional Training. Our multifunctional training is divided into the following units:
1. warm-up - 2. flexibility exercises - 3. strength training - 4. workout.
Planet Sports Workout
Wallballs (girls 6 kg - height: 2.7 m / boys 9 kg - height: 3.05 m)
Kettlebell swings (girls 16 kg / boys 24 kg)
Repetitions: 21 - 15 - 9
(Ex: You start with the wallballs and repeat this exercise 21 times, followed by 21 kettlebell swings. Then you continue without a break and start again with the wallballs - but this time you only do 15 repetitions and so on).
CRUCIAL FOR JUMPS
Strong legs and butt as well as a trained lower back provide the right grip on the board, if the upper back is powerful, it protects against injuries in case of falls. A well-trained and fit body is crucial for every jump.
Through varied CrossFit training, you can get your whole body fit for the board. No two CrossFit workouts are alike - there are many different exercises that can be used to put together numerous different sessions. But that's not what's special about CrossFit, it's the explosive execution of the exercises. This trains quickness and strength-endurance - exactly what a snowboarder needs.
New CrossFit unit - new challenge. During each workout in the box you compete not only against others, but above all against yourself. This competitive nature is ideal training for competing on the board. But those aren't the only parallels between CrossFit and snowboarding. There is always room for improvement. Room for improvement. Whether you're standing in a CossFit box or on a snowboard, you can always improve, always learn something new.
PERSONAL TRAINERS SHOW YOU THEIR FAVORITE EXERCISE FOR SNOWBOARD PREPARATION
Don't have a CrossFit box near you or don't want to buy kettlebells? Then you can find more tips on how to get fit for the board in your gym or at home.
To give you a deeper insight into the topic, we have worked together with different training experts from Germany and Austria, who will show you their favorite exercises for snowboarding.
In the graphic on the right, we also show you which muscles you work with which exercise. The red muscles are the ones you need the most when snowboarding and should therefore be trained the most. The light red muscles are also stressed by the exercises shown and provide more stability on the board! Our personal trainers go here specifically on the exercises that you can do super in the gym. So you can prepare yourself and your muscles ideally for the pipe. Get fit for the board with our expert exercises - so the winter vacation can come!
Crunches for a trained abdomen
"Supine position, buttocks rest on the ball to the middle of the thoracic spine. The arms are folded behind the neck and the feet are placed comfortably on the floor. The upper body is now curled until the lumbar area is just resting on the ball. In this crunches variation, the lumbar spine is protected the entire time by contact on the ball. Athletes with back problems or a strong hollow back should take advantage of this. Lying diagonally on the ball strengthens the lateral abdominal muscles."
David Muscher, personal trainer from Munich, www.david-fitness.de
Deadlifts for strong muscles in the lower back
"This exercise is one of the most effective exercises for good gluteal and core muscles and should not be missing in any good training program! The starting position is hip-width stance. The barbell is on the floor above the midfoot. Now bend your knees until your shins touch the bar. Straighten your chest and keep your back straight at all times. The shoulder girdle should be directly over the bar. Reach around the bar a little more than shoulder width and lift the bar up along the shins and thighs to the hips in an upward motion. Hold briefly and lower bar back to floor."
Karin Augeneder, personal trainer from Vienna, www.karinaugeneder.at
Squats for strong thighs
"Feet are 5 in front and 5 after 12 about shoulder width. The knees move toward the tops of the feet. The chest is pushed out in front, the shoulder blades are pulled together, and a hollow back is created as you move downward. The buttocks go down backwards, as if sitting on a chair. The end of the movement is when the buttocks are at the level of the middle of the calves. In the upward movement, the hips push forward, the body forms a line, the buttocks are tightened. The exercise can be made more difficult with a barbell bar placed on the shoulders or a heavy medicine ball in front of the chest."
Linda Hönemann, personal trainer from Düsseldorf, www.linda-hoenemann.de
Twist for trained lateral abdominal muscles
"In an upright, neutral position, open and extend the legs hip-width apart. To make the exercise easier the legs can be bent. For a stronger stretch, tighten the tops of the feet. Arms are extended to the sides at shoulder height. Elbows are extended. As you exhale, rotate to the side from the center of the body, lengthening the torso. Feet remain fixed on the floor. Inhale and turn back to the center. Then turn to the other side. The gaze is directed forward and goes with the body rotation to the side."
Eri Trostl, personal trainer from Munich, www.bewegungsdimension.de
Bridging for strong gluteal muscles
"Start is in supine position. The legs are positioned at 90 degrees. The toes are tucked in and the weight is on the heels. Arms are to the right and left of the body. The pelvis is now lifted until the upper body and thighs form a line. The buttocks are firmly tightened. Then the pelvis is lowered again until just before the floor. To make the exercise more difficult, a small weight can be placed on the pelvic bones, e.g. a small dumbbell."
Jasmin Brandt, personal trainer from Cologne, www.jasminbrandt-personaltraining.de