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#1
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Trunk Excersises Needed
I've heard that a strong abdomen is essential for skiing well. Rather
than work on just one part, I want to work on the whole Trunk.But I don't know what to do. Any suggestions? |
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#2
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pigo wrote:
I've heard that a strong abdomen is essential for skiing well. Rather than work on just one part, I want to work on the whole Trunk.But I don't know what to do. Any suggestions? Ski more and wiseguy less. |
#3
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pigo wrote:
I've heard that a strong abdomen is essential for skiing well. Rather than work on just one part, I want to work on the whole Trunk.But I don't know what to do. Any suggestions? Add crunches to whatever exercise regimen you are currently doing. Also there is a leg stretch with resistance which is designed to strengthen your soaz muscles which are the upper leg (femur) flexors. Glutes are the femur extensors. The soaz is the long muscle that runs up inside your rib cage in back. In a beef it's the loin or rib-eye. This from my osteopath: Lie on the edge of the bed or better a massage table with your legs hanging off and the edge just about at your hip joint. You need to be high enough off the floor so that you feet don't touch. Allow your leg to dangle. Have someone apply resistance just at the point where it won't "straighten" any more. Push against the resistance with hopefully 50% muscle power for 8 seconds. Relax. 3 reps. At each rep the resistance point will be further down (closer to the floor). The above is mainly for flexibility. Bicycle, real or stationary is great for glutes and soaz groups as well as hams and quads. Much beyond this you are into upper body work, which can be of help, but skiing IS a leg sport. On this subject, I once skied a "powder day" here in Vermont (yeah, I know) where the powder was fairly wind packed. Had on a pair of Snow Rangers which let me get down the wind scoured (read icy) headwall at the top to where the pow was heavy but fairly decent. After some few fairly good turns, I over rotated a turn, applied too much turning force to the skis, got crosswise to the slope, fell forward and stretched every muscle in my abdomen. I was black, blue and purple from my sternum to my crotch and in quite a bit of pain the next day. If I had been in better shape, I believe the injury wouldn't have been so severe. Do I do crunches religiously? No. And I'm not in much better shape now than I was then (7 or 8 years ago). VtSkier |
#4
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On 2005-02-03, pigo penned:
I've heard that a strong abdomen is essential for skiing well. Rather than work on just one part, I want to work on the whole Trunk.But I don't know what to do. Any suggestions? I hate ab exercises, but have been exposed to a wide variety of them in all sorts of martial arts classes. I guess core strength is important for martial arts, too, except when I started, they didn't call it "core strength." Crunches are obvious. You can work your obliques somewhat by doing modified crunches in which you twist on the way up. Leg lifts on your back. There are all sorts of variations. Straight leg lifts in which your legs never touch the ground, or circles with your feet about 6" off the ground. You may find it easier to do these with your hands under your butt for balance. Or, lie down on your side with your feet wedged under something, or being held by a willing partner. Then simply lift upper body so that it stays sideways. I did a neat one the other day where I was hanging from two loops on exercise equipment. My upper arms were pressed against the loop, so no grip strength required. While hanging, lift your legs to your chest as many times as you can. It's better if you don't touch the ground in between. You can also work your abs while doing other things. For example, you can do a bench press with dumbells (one in each hand, lifting evenly), but instead of using a bench, you have your lower back on one of those big rubber exercise balls. I found this one really cool, so naturally I never remember to do it =/ Or do squats against the wall, with an exercise ball between you and the wall, so that you have to use your ab muscles to steady yourself. -- monique Longmont, CO |
#5
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Bad, bad, bad. NORTY.
However, this strong core thing is very interesting, pilates is growing. years ago, when my back was stuffed and the doctor was suggesting a spinal fusion was the next step (in my 20s), my physio (after stabilising it with traction and other mobilisation work and drug therapy) got me doing long, hard, heavy sessions in the gym, with my guts crunched tight the whole time. I had to do teh full range of work: lots of weights work on all body bits, lots of trampoline balance work, beating up the heavy bag, all with my guts clenched. well, it worked. I believe they are more crafty and targetted nowadays, doing things with swiss balls (mine is a computer seat at the moment) to increase the core working with every bit of the body, rather than being just another isolated bit. ant |
#6
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"VtSkier" wrote in message
... pigo wrote: I've heard that a strong abdomen is essential for skiing well. Rather than work on just one part, I want to work on the whole Trunk.But I don't know what to do. Any suggestions? Add crunches to whatever exercise regimen you are currently doing. Also there is a leg stretch with resistance which is designed to strengthen your soaz muscles which are the upper leg (femur) flexors. Glutes are the femur extensors. The soaz is the long muscle that runs up inside your rib cage in back. In a beef it's the loin or rib-eye. This from my osteopath: Lie on the edge of the bed or better a massage table with your legs hanging off and the edge just about at your hip joint. You need to be high enough off the floor so that you feet don't touch. Allow your leg to dangle. Have someone apply resistance just at the point where it won't "straighten" any more. Push against the resistance with hopefully 50% muscle power for 8 seconds. Relax. 3 reps. At each rep the resistance point will be further down (closer to the floor). The above is mainly for flexibility. Bicycle, real or stationary is great for glutes and soaz groups as well as hams and quads. Much beyond this you are into upper body work, which can be of help, but skiing IS a leg sport. On this subject, I once skied a "powder day" here in Vermont (yeah, I know) where the powder was fairly wind packed. Had on a pair of Snow Rangers which let me get down the wind scoured (read icy) headwall at the top to where the pow was heavy but fairly decent. How do you expect me to take anything you say seriously when you through in an obviously fabricated yarn like the paragraph above? After some few fairly good turns, I over rotated a turn, applied too much turning force to the skis, got crosswise to the slope, fell forward and stretched every muscle in my abdomen. I was black, blue and purple from my sternum to my crotch and in quite a bit of pain the next day. I got bent over backwards on a high speed (50 mph?) water ski crash one time with the same result. What really sucked was that it was the first full day of a 5 day Lake Powell Houseboat trip. For most of the trip I needed assistance to get up out of a chair. And I couldn't "take care of business" for about 4 days! If I had been in better shape, I believe the injury wouldn't have been so severe. Do I do crunches religiously? No. And I'm not in much better shape now than I was then (7 or 8 years ago). VtSkier I always skied myself into shape. That doesn't work anymore. I'll be much more into hangin' with the group this time. pigo. |
#7
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Sure.
Pack a trunk with everything you will need to ski for a week. Boots, skis, thermals, backpack, etc. Including a change of clothes for everyday. Maybe throw a couple of books in to read if it starts raining. Pick this up and carry down the stairs and around the block. Repeat by carrying it around the block with the other hand. You can call that 'the wife's trunk' if it helps. Carry it back upstairs. Repeat 10 times. Make sure you use a trunk that doesn't have wheels. For added realism, throw the trunk in the middle of the street and kick it to the other side of the street and back. Call this the "airline bagage handler" exercise. It really helps to get the heart rate up just like looking out the window of the airplane and seeing your trunk dropped of the bag cart and shoved onto the plane. Sorry - I couldn't resist. "pigo" wrote in message ... I've heard that a strong abdomen is essential for skiing well. Rather than work on just one part, I want to work on the whole Trunk.But I don't know what to do. Any suggestions? |
#8
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"lal_truckee" wrote in message
... pigo wrote: I've heard that a strong abdomen is essential for skiing well. Rather than work on just one part, I want to work on the whole Trunk.But I don't know what to do. Any suggestions? Ski more and wiseguy less. I haven't found that to strengthen either abs or lower back. I thought you knew about that stuff? |
#9
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pigo wrote:
"VtSkier" wrote in message ... pigo wrote: I've heard that a strong abdomen is essential for skiing well. Rather than work on just one part, I want to work on the whole Trunk.But I don't know what to do. Any suggestions? Add crunches to whatever exercise regimen you are currently doing. Also there is a leg stretch with resistance which is designed to strengthen your soaz muscles which are the upper leg (femur) flexors. Glutes are the femur extensors. The soaz is the long muscle that runs up inside your rib cage in back. In a beef it's the loin or rib-eye. This from my osteopath: Lie on the edge of the bed or better a massage table with your legs hanging off and the edge just about at your hip joint. You need to be high enough off the floor so that you feet don't touch. Allow your leg to dangle. Have someone apply resistance just at the point where it won't "straighten" any more. Push against the resistance with hopefully 50% muscle power for 8 seconds. Relax. 3 reps. At each rep the resistance point will be further down (closer to the floor). The above is mainly for flexibility. Bicycle, real or stationary is great for glutes and soaz groups as well as hams and quads. Much beyond this you are into upper body work, which can be of help, but skiing IS a leg sport. On this subject, I once skied a "powder day" here in Vermont (yeah, I know) where the powder was fairly wind packed. Had on a pair of Snow Rangers which let me get down the wind scoured (read icy) headwall at the top to where the pow was heavy but fairly decent. How do you expect me to take anything you say seriously when you through in an obviously fabricated yarn like the paragraph above? Yeah, I know. It does snow around here from time to time and you'll note that I did not compare our "powder" to anything Ootah might produce. After some few fairly good turns, I over rotated a turn, applied too much turning force to the skis, got crosswise to the slope, fell forward and stretched every muscle in my abdomen. I was black, blue and purple from my sternum to my crotch and in quite a bit of pain the next day. I got bent over backwards on a high speed (50 mph?) water ski crash one time with the same result. What really sucked was that it was the first full day of a 5 day Lake Powell Houseboat trip. For most of the trip I needed assistance to get up out of a chair. And I couldn't "take care of business" for about 4 days! I hear that. I expect the water skis dragging behind you with the rope in front of you was almost exactly the experience I had. If I had been in better shape, I believe the injury wouldn't have been so severe. Do I do crunches religiously? No. And I'm not in much better shape now than I was then (7 or 8 years ago). Oh, and that 7 or 8 years ago is a clue as to how often we get powder. VtSkier I always skied myself into shape. That doesn't work anymore. I'll be much more into hangin' with the group this time. I've found that as long as I'm in cardio-vascular- pulmonary reasonable shape so that I'm not puffing at the end of a blue run, I can fake the skiing until the muscles get strong. The CVP condition I try to maintain with a bicycle in the off-season. VtSkier |
#10
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pigo wrote:
I've heard that a strong abdomen is essential for skiing well. Rather than work on just one part, I want to work on the whole Trunk.But I don't know what to do. Any suggestions? Add strength training to your routine. Ab work is great as well. Crunches are good, as are push ups, weighted squats, lunges, wall sits, and a variety of choices at your neighborhood gym. I can't do any of it now, so I'm feeling my muscles turning into fat as we speak. Bleh. Remember, that there is no such thing as spot reducing, so overall fitness it what one should try to achieve. Martha |
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