07.10.2019

We Rise – Rossignol Women

TIPS TRAINING : Ready for winter

Mélanie Deudon, a physical therapist at Megève ski resort, tells us how to strengthen our muscles and joints before the first snowfall!

GOOD TO KNOW

 

« Going beyond the notion of building your strength, physical training helps our bodies become more flexible and stretch better when we put pressure on them during an activity or when we fall; and that’s what prevents a great deal of injuries!»

 

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«Skiing and snowboarding are full-body, rigorous sports that employ your muscles, joints and cardiovascular system all at the same time. If you want to enjoy yourself and avoid feeling like your thighs are ablaze after the 3rd turn, all it takes is some basic training!»

 

So, to have fun on the snow and steer clear of crutches, a little physical training goes a long way!

 

A FOUNDATION OF CARDIO:

 

4 to 6 weeks before the ski slopes open, step up your cardio-muscular training by doing an endurance sport, like swimming, cycling or running, on a regular basis.

 

A HEALTHY DOSE OF CORE TRAINING:

 

A month before the big day, strengthen your muscles by adding some exercises to your cardio workout (30 minutes, 3 times a week). Start with 30 seconds per exercise, then increase the duration of each as you progress:

 

Wall sit: Back against the wall, knees at a right angle, stomach pulled in

Forward lunge: Hands on your hips, take a step forward and bend the knee, then go back

Bridge: Lying on your back with knees bent, lift your buttocks and keep your pelvis high, then lower yourself back down

Plank: Face down, support yourself only on the tips of your toes and forearms

Core back exercise: Lying face down, lift your arms and shoulders, as well as your legs (superman pose)

 

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A DASH OF SHOCK ABSORPTION:

 

To prepare your joints as best as possible, do jumps on the ground or on a rebounder. After a quick warm-up of the joints, alternate sets of half turns on both legs, for example - Then do jumps on only one leg while staying still for 30 seconds on one leg at the end of each set - Finally, do one set of knee lifts.

 

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#FUN

Skateboard or slackline - both are great ways to improve your proprioception while having fun.

 

#PRACTICE

Jumping rope lets you work on cardio and shock absorption simultaneously, and you can do it without leaving your house!

 

#VINTAGE

Opt for surface lifts! They’re dying out, but surface lifts keep you moving and work your deep muscles almost as much as a descent!

 

« The problem with chairlifts,” explains Mélanie Deudon, “is our body relaxes completely, and it thinks it’s back in the office or on the couch, and when it’s time to move again, you’re not alert and there’s greater risk of injury.»

 

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