Ten minutes a day, three times a week, we get ready for skiing … Or we tonic all winter. As a bonus, our warm up and stretching program on site.
Before leaving, I tonic my legs
Follow this mini-program developed by Côme Cholet-Hamon, coach at La Montgolfière (Paris-10 th), to feel tonic on your skis. The principle ? Three weekly 10-minute sessions, to be done at home for four weeks, to strengthen the legs but also the abdominals, essential to keep a good posture on skis, snowboard or snowshoes. Fast, easy and effective.
To repeat at each session 1 minute of joint warm-up
Make circles with the neck, shoulders, wrists, hips, knees and ankles, in both directions and slowly.
3 minutes of board to tone the abdominal strap
-Face on the ground. Press on the elbows and feet (or on the knees if it is too difficult), the back straight, suck the navel and stay still for 20 to 30 seconds. Take a short break of 15 seconds and then repeat twice.
-On the side. Resting on one elbow and on both feet, legs stretched, go up and down the pelvis without touching the ground, for 20 to 30 seconds. Blow 10 seconds and repeat the exercise 2 times.
MONDAY OBJECTIVE THIGH
Place your back straight against a wall, then sit down, buttocks in the void, legs forming a right angle, thighs and feet tight, and hands flat against the wall. Hold 30 to 45 seconds while breathing deeply, take 10 seconds of rest, then repeat 4 times.
The coach’s advice: “Position yourself in front of a mirror so that your back is straight and your buttocks are at the same height as your knees. ”
WEDNESDAY OBJECTIVE MOLLETS
Standing with your back straight and your stomach tucked up, your feet apart at the width of the pelvis, step on tiptoe, pressing on your big toe, then go down without touching the ground, 15 to 20 times. Then climb as high as possible, and make tiny movements like on a spring, 15 to 20 times. Finally, stay on tiptoe without moving for 30 seconds.
The coach’s advice: “Try to increase the number of rehearsals at each session. ”
FRIDAY OBJECTIVE ADDUCTORS
Standing, we finish with sumo squats. Place the feet wider than the hips: the weight of the body is in the heels and knees above the ankles. Inhale by pushing the buttocks back (the thighs should be parallel to the ground), and go up by blowing, 20 times minimum.
The coach’s advice: “Over the course of the sessions, you can try to do more squats, for example 30 repetitions the second week, 40 the third, etc. ”
During my holidays: I warm up and then I stretch EVERY MORNING
To prevent injuries, perform these exercises designed by coach Côme Cholet-Hamon before you start on the tracks: standing, make small circles with arms stretched to the side, 10 in one direction, 10 in the other. Then step on tiptoe 10 times, then perform 10 sumo squats (see Exercise p.169).
Returning from the slopes, follow the stretching routine of Emmanuel Vo Tan, physiotherapist and osteopath at the Cabinet du Canal (Paris-10 th). The goal ? Give the muscles their initial length after exercise, so as to avoid aches.
-For the calves. Standing, hands against a wall, make a crack, the front leg bent, the back leg stretched, with the heel stuck to the ground. Blow for 15 seconds by pushing the pelvis forward, then change legs.
-For the hamstrings (back of the thighs). In the position of the serving knight, with the right knee on the ground and the left foot in front of you, lean forward and push the buttocks backwards keeping the contact between the torso and the thigh and trying to stretch the leg. You must feel that it pulls a little in the back of the thigh. Hold for 15 seconds, exhaling gently, then switch sides.
Leg before and replace with the right bust. Catch the back foot with the hand, heel on the buttock, moving the pelvis forward. Hold for 15 seconds, then change your leg.
-For the glutes. Lying on your back, place the right ankle above the left knee and pull it towards
you for 15 seconds. Do the same thing on the other side.
And if we started by working on his weak points?
The goal: to overcome its blockages by opting for indoor disciplines. The right pace to get results? “The ideal is to follow at least four courses before the sports trip,” insists Côme Cholet-Hamon, coach at La montgolfière (Paris-10 th). but without exceeding two classes a week in the two months preceding departure, so as not to run out. ”
-If we lack balance. We test test the toyBoard at the apartment at Simone (Paris-2 nd, 24 Euros session, chezsimone.fr), an ultra playful training on an unstable mini-board. Or we try to surf on a giant indoor wave (24 Euros per session, in Bordeaux and perpignan, wave-surf-cafe.fr).
-If you run out of steam quickly. We put on the aquahiit, the immersion version of cycling (everywhere in France, 35 Euros the session at aqua-by.com). Or the Bungee Workout, which consists of stringing exercises by hanging from the ceiling with rubber bands. Result, since it bounces, each movement becomes easier (25 Euros, Marseille-6 e, jesuisio.com).
-If flexibility is lacking. We try mobility at La montgolfière, a soft course where we learn to move with greater amplitude (155 Euros per month subscription to the club, Paris-10 th, lamontgolfiereclub.com). The alternative accessible to all? Traditional stretching classes or the floor bar.
-To strengthen his legs before skiing. We choose the Zumba toning, which does the job perfectly (about 15 Euros per session, zumba.com). The most curious can try the brand new Fiwave, a swinging platform on which we perform squats and slots (44 Euros session, paris defense, fit-wave.com).
Essential oils and breathing to recover
After a day of skiing, there’s nothing like essential oils to relax muscles, reboost blood and lymphatic circulation and relieve pain. Camille Pic, naturopath in Bayonne (mangeteslegumes.net), proposes to compose a mixture to massage each evening for 5 to 10 minutes in the legs, arms and back, for a week: “In 15 ml of vegetable oil with arnica, we add 25 drops of essential oil of black pepper, to promote the drainage, 50 drops of essential oil of Italian Helichrysum, to preserve the tissues and to prevent micro tears, and 50 drops of essential oil wintergreen for joint and muscle comfort. After the massage, we lie on our back for 5 minutes to perform the following exercise of breathing, proposed by the Paris sophrologist Veronica Brown (veronica-brown.fr). Simple and effective, it helps oxygenate the body, relax deeply and continue to strengthen its endurance. Lie on your back, one hand on your stomach and the other on your chest, inhale through your nose, let your stomach swell (chest does not move), then stay in apnea. Tuck your belly into the chest and lift it up. Hold without breathing as much time as you can to allow gas exchange. Then exhale slowly, letting the chest go down to the end of the breath, then feeling the belly digging. Repeat between 3 and 5 times.
A mental schuss everything: you said XPEO?
The XPEO method (“exploiting the original energy potential”) is gaining popularity in ski resorts. It has been developed by Tai-chi-chuan master Paul Woo Fon for about ten years.
His goal ? Take inspiration from the fundamental principles of tai chi (body awareness, alignment of the spine, breathing, letting go) and apply them in his sport to train more easily.
How it works ? We develop the “qi”, the vital energy, rather than the muscular effort, and we increase the “yi”, the concentration force. Result, each movement becomes easier, fluid and ample. Caroline De Klerk, ski instructor in Val-d’Isère, trained in the method (skilessonalps.com), gives us her tips for getting on the slopes. “The idea is to imagine that we are a bird. For this, we no longer use poles while skiing and we visualize his fingers as long claws that stretch. The arms lengthen, the wrists and elbows round out and the rib cage opens as if one had wings. Then, raise the nose and push it forward as if it were a long beak to lengthen the column and sheath the upper body. Finally, relax the pelvis and breathe deeply. From the first minutes, you feel full of energy, sliding is facilitated and apprehensions fly away. And since there is almost no tension in the body, we have (almost) no aches. The technique is suitable for both beginners (to acquire good bases) and more advanced (to rediscover the slide), and also applies to snowshoes, cross-country skiing, telemark and snowboard.
65 Euros for 3 hours email@example.com. To find other trained instructors, visit surpepe.fr
A muscle detox on the return
Continue your stretching routine for a week to relieve tension and aches.
Little more? Treat yourself to a session of vial dome to relax the muscles.
The concept ? A Japanese infrared sauna, which purifies the body, helps to stop tensions and relaxes intensely (39 Euros, lite centers on vitaltech-france.com). And to be massaged like an athlete, go to the Molitor spa, which proposes a new schuss massage, developed by the champion Edgar Grospiron (1 hour, 150 Euros on weekdays, 160 Euros on weekends, mltr.fr).