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Skier's Fun at the Gym

post #1 of 5
Thread Starter 
While I totally agree that the best ski fitness exercises require little or no equipment, if you've already bought a gym membership, there's no reason why the money you spend should be a total waste.

Here are some of the problems associated with traditional gym equipment.
  • It's linear
  • It works in one plane of movement
  • It often uses muscle isolation. All of these concepts have no relationship to skiing. However, here are some ways to tweak the equipment to make it suit your needs
  • On the Abductor/Adductor Machine
  • Set the machine in the closed abductor position
  • Use between 40 -70 pounds.
  1. Lean forward and hold on to the top of the machine
  2. Come up to a low squat
  3. press the legs apart.
  4. Close the legs
  5. sit back down
After you have finished three sets of 8-12 repetitions, adjust to the open adductor position. WARNING! Do not open too wide. Repeat the exercise, this time closing your legs on count two. These exercises will work you hamstrings, quads and glutes along with your abductor/adductors.

If you gym has a pull up machine, you can use it as a standing leg press.
Place your foot on the knee pad, and place the other foot on the step. Hold on to the bars above. This will promote good posture. Set the weight for a one-legged leg press, NOT for upper body work. Press down, then come up slowly.

On the leg press machine, if you have a set of dyna discs, place them on the foot pads. This encourages strength and balance.

On the running machine, set the machine at an incline. Stand sideways. Step up with you top leg, then step together with your bottom leg. I suggest stopping or slowing the machine before you turn around. When the ski teams were in town, I also saw them using the machine backwards, i.e. walking downhill against gravity.

Have fun!
post #2 of 5
Quote:
Originally Posted by Lisamarie View Post
While I totally agree that the best ski fitness exercises require little or no equipment, if you've already bought a gym membership, there's no reason why the money you spend should be a total waste.

Here are some of the problems associated with traditional gym equipment.
  • It's linear
  • It works in one plane of movement
  • It often uses muscle isolation. All of these concepts have no relationship to skiing. However, here are some ways to tweak the equipment to make it suit your needs
  • On the Abductor/Adductor Machine
  • Set the machine in the closed abductor position
  • Use between 40 -70 pounds.
  1. Lean forward and hold on to the top of the machine
  2. Come up to a low squat
  3. press the legs apart.
  4. Close the legs
  5. sit back down
After you have finished three sets of 8-12 repetitions, adjust to the open adductor position. WARNING! Do not open too wide. Repeat the exercise, this time closing your legs on count two. These exercises will work you hamstrings, quads and glutes along with your abductor/adductors.

If you gym has a pull up machine, you can use it as a standing leg press.
Place your foot on the knee pad, and place the other foot on the step. Hold on to the bars above. This will promote good posture. Set the weight for a one-legged leg press, NOT for upper body work. Press down, then come up slowly.

On the leg press machine, if you have a set of dyna discs, place them on the foot pads. This encourages strength and balance.

On the running machine, set the machine at an incline. Stand sideways. Step up with you top leg, then step together with your bottom leg. I suggest stopping or slowing the machine before you turn around. When the ski teams were in town, I also saw them using the machine backwards, i.e. walking downhill against gravity.

Have fun!
Or, if your gym has freeweights, you can just use those.
post #3 of 5
Thread Starter 
True. But they are not perfect for the adductor/adductors.
post #4 of 5
the squat, deadlift and lunge are perfect for just about everything (dont really work the pecs).
post #5 of 5
Quote:
Originally Posted by monkeyboy View Post
the squat, deadlift and lunge are perfect for just about everything (dont really work the pecs).
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