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Skiing and Snowboarding

52 Brilliant Ideas
14 Pre-ski prep We?ve all been there ? you wake up on day two of your ski holiday and your body refuses to move. Avoid the agony by working on your ski fitness before you go.
Skiing and Snowboarding - 52 Brilliant Ideas - Your Highlight Location 986-989 | Added on Wednesday, 2 January 13 04:52:24
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13 Skin saviours The sun is stronger, the winds are harsher and the ?hat hair? hidden for most of the day does you no favours when you hit the bar. If you want to stay gorgeous and healthy below zero, you?ve gotta work at it.
Skiing and Snowboarding - 52 Brilliant Ideas - Your Highlight Location 931-934 | Added on Wednesday, 2 January 13 04:51:23
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12 The best defence It?s cold, it?s wet and you?ll be out in it every day, but the last thing you want is to fall sick on your precious week in the snow. So boost your immune system now and make sure your defences are tip-top in time.
Skiing and Snowboarding - 52 Brilliant Ideas - Your Highlight Location 874-877 | Added on Wednesday, 2 January 13 04:50:55
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11 Weather any white-out Whether you beg, borrow or buy it, there are some criteria your outerwear just has to meet. Don?t let the manufacturers blind you with science; gearing up is simpler than they make it sound.
Skiing and Snowboarding - 52 Brilliant Ideas - Your Highlight Location 817-820 | Added on Wednesday, 2 January 13 04:50:23
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10 Après-ski angels Overdosed on après-ski? A bit of pretox and planning for the morning after will get you out on the slopes before lunch.
Skiing and Snowboarding - 52 Brilliant Ideas - Your Highlight Location 755-757 | Added on Wednesday, 2 January 13 04:49:55
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9 Park life: snowboard Skip the table tops, the jumps and the rails and you miss half of what snowboarding?s all about. Everyone has to be a first timer in the park some time.
Skiing and Snowboarding - 52 Brilliant Ideas - Your Highlight Location 699-701 | Added on Wednesday, 2 January 13 04:49:31
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2 Find your feet Want to ski better, faster, longer, without doing a shred of technique work? Then it?s time to get aligned.
Skiing and Snowboarding - 52 Brilliant Ideas - Your Highlight Location 302-304 | Added on Wednesday, 2 January 13 04:49:01
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Boarders, try a tuck or sidekick. To do a sidekick, pretend you are kicking yourself in the backside with your board when you jump. For a tuck, do the opposite and pull your knees towards your chest. Once you get the hang of them, add a grab ? just reach down and grab your board with your hand in the air. The closer you pull your board towards you, the easier it is.
Skiing and Snowboarding - 52 Brilliant Ideas - Your Highlight Location 1464-1466 | Added on Wednesday, 2 January 13 04:48:30
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Find something with a two to four foot drop and a clean landing. It should have a nice, steep landing and a clear, obstacle free run-out zone. On a snowboard, finish your turns so that you hit the jump straight with barely enough speed to catch some air. Begin low and compressed with your weight centred over your board, your head up and your arms out in front of you for balance. Just before you take-off, flatten the board. Now you can either ride straight over it or, for a bit more flair, pull both knees up to level out the board once you clear the lip. Look at the landing to stop you wobbling and reach for it with your legs. Don?t wait for the ground to come to you ? extend your legs and go to it. This will give you more time to absorb the landing with your knees. Absorb the impact by bending deep at your knees and touch down quietly. Build up to larger jumps by springing higher in the air off the small stuff (stay really compressed before the jump, then pop upwards as you leave the lip).
Skiing and Snowboarding - 52 Brilliant Ideas - Your Highlight Location 1449-1458 | Added on Wednesday, 2 January 13 04:48:07
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22 Getting air time So you can cruise red runs and shred black runs in your sleep? Take it to the next level with on-piste pops and blink-and-you?ll-miss-it jumps. It?s the best way to prepare to get some air.
Skiing and Snowboarding - 52 Brilliant Ideas - Your Highlight Location 1437-1439 | Added on Wednesday, 2 January 13 04:47:32
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21 Nailing nerves Whether you lose your nerve at the top of a double black diamond, or halfway down the ski bunny nursery slope, there?s plenty you can do to flatten the fear.
Skiing and Snowboarding - 52 Brilliant Ideas - Your Highlight Location 1383-1385 | Added on Wednesday, 2 January 13 04:47:13
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Q My mind said ?relax? but my body was anxious and uptight. How can I get it to chill? A Your mind and body need to know what tension and relaxation feel like. Starting with your head and working down, alternate flexing the muscles in each body part (producing tension), then relaxing them. Mentally and physically memorise this feeling of relaxation and incorporate that feeling whenever you feel anxious or uptight.
Skiing and Snowboarding - 52 Brilliant Ideas - Your Highlight Location 1432-1436 | Added on Wednesday, 2 January 13 04:46:56
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If you?re really serious about your warm-ups, get yourself some lessons in Kum Nye, an ancient Tibetan exercise system that is possibly the perfect pre-ski preparation. Originally it was designed to prepare warriors for war in mind, body and spirit. Kum Nye is designed for strength, endurance, flexibility and focus, so is ideal for pre-ski training. But the best thing about Kum Nye is that it consists of just eight simple, dynamic and hellishly hard-to-hold postures, and can be done in its entirety in just 20 minutes, working the heart and all the muscle groups in the process but especially the thighs and buttocks, all-important muscles for skiing and boarding.
Skiing and Snowboarding - 52 Brilliant Ideas - Your Highlight Location 1187-1192 | Added on Wednesday, 2 January 13 04:46:31
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Try yoga?s sun salutation to start your day. Inhale as you extend and exhale as you fold. Begin standing feet hip width apart, hands in prayer position. Raise your arms overhead and gently arch your back. Bend forward and bring your hands to rest beside your feet. Inhale and step the right leg back. Exhale and step the left leg back into a ?plank? position. Lower yourself as if coming down from a push-up. Only your hands and feet should touch the floor. Stretch forward and up, bending at the waist. Lift your legs up so that only the tops of your feet and your hands touch the floor. Lift from the hips and push back and up into ?downward dog? pose. Step the right foot forward. Bring the left foot forward and step into head-to-knee position. Rise slowly while keeping arms extended. End standing with hands in prayer position.
Skiing and Snowboarding - 52 Brilliant Ideas - Your Highlight Location 1193-1199 | Added on Wednesday, 2 January 13 04:46:17
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17 Body shock Does your pre-ski routine mean stepping out from hot chocolate and a toasty chalet straight into minus temperatures and a rigorous black run? Give your body a break and warm up before getting down.
Skiing and Snowboarding - 52 Brilliant Ideas - Your Highlight Location 1160-1163 | Added on Wednesday, 2 January 13 04:46:07
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Strengthen this core stabiliser by doing a ?bridge? or a ?plank?. Starting from lying face down on the floor, place your elbows directly below your body and lift off the ground from your knees, keeping the body in a straight line and the abdominal muscles contracted. Hold for 10 seconds. As you get stronger, try the same exercise but lifting up from your toes. Your obliques, on your sides, are also vital core muscles for riding. These are what allow you to rotate your trunk and bend the body to the side. In snowboarding especially, you often rotate your body and legs to opposite sides to turn, so honing these babies is all-important. Work the obliques by sitting on the floor with your knees bent and upper body lowered to a 45º angle. Hold a medicine ball in your hands and rotate your upper body from side to side. As well as giving your obliques a good workout, this exercise will also get your transverse abdominis working as it stabilises your lower body, just as it would going down the ski hill. If you?re prone to an aching back when you?re on the hill, work on your erector spinae muscles ahead of time. These run up the spine on both sides and are constantly engaged when you ride because you are leaning forward most of the time. A good back extension exercise that also uses your other core muscles is to lie face down over a stability ball. Position the ball under your hips and pelvis and lean your upper body over the other side. With feet on the floor, your elbows out to the side and hands placed behind your head, slowly raise your head and back until your body is in a straight line. Then slowly lower. Always remember to do some light dynamic warm-up exercises before you start (such as long leg swings, walking while raising your knees high and gentle running) and cool down and stretch out your core muscles afterwards.
Skiing and Snowboarding - 52 Brilliant Ideas - Your Highlight Location 1121-1135 | Added on Wednesday, 2 January 13 04:45:40
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Q My balance is terrible but I don?t want to have to buy any of those core-exercising gadgets to improve it. Is there a simple, gimmick-free exercise I can do? A Balance is vital to your performance on the hill and you don?t have to spend a fortune to develop it. Try this easy exercise. Place a tennis ball under the ball of each foot and try to balance, not allowing any other part of your foot to touch the ground. Hold onto a wall until you are balanced then build up to performing small squats on the tennis balls while keeping your balance.
Skiing and Snowboarding - 52 Brilliant Ideas - Your Highlight Location 1155-1159 | Added on Wednesday, 2 January 13 04:44:55
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16 Hard core It?s not just about being able to ?bend ze knees?; the secret to performing on the slopes is balance. Breathe in, it?s time to tone that tum and get to the core of ski fitness.
Skiing and Snowboarding - 52 Brilliant Ideas - Your Highlight Location 1104-1107 | Added on Wednesday, 2 January 13 04:44:31
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If you only do one ski-specific exercise in the run-up to your trip, make it ?the chair?. With your ankles, knees and hips at 90° keep your back straight against the wall and pretend you are sitting on a chair. Keep your lower back in a strong straight position by sucking in the stomach. Hold for as long as possible and time yourself. Start with 10 seconds and aim to build up to two to five minutes. Aim to beat your last time every week.
Skiing and Snowboarding - 52 Brilliant Ideas - Your Highlight Location 1021-1024 | Added on Wednesday, 2 January 13 04:43:42
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Crunches ? Do a slow sit up, focusing on using your abdominal muscles and raising slowly. Do not pull on your neck. Start with three sets of 15. Squat ? With legs hip-width apart, toes pointing out and knees aligned over them, slowly begin to ?sit? down as if beginning to sink into a chair. Pretend you?re holding ski poles and hold for 30 seconds. Repeat 10 times. Striding lunge ? Keeping your back straight, stride forwards and lower your rear knee down so that it is just off the ground. Hold, then stride forward with the other leg. Do three sets of 10?20. Calf raises ? Standing up, raise up slowly onto tiptoes, hold for two seconds and lower slowly. Start with three sets of 10.
Skiing and Snowboarding - 52 Brilliant Ideas - Your Highlight Location 1012-1019 | Added on Wednesday, 2 January 13 04:43:30
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