The ideal muscular preparation should start at least 4 weeks before departure. Skiing or other winter sport requires fitness and muscle and heart preparation.
How to physically prepare for skiing?
The ideal sport is swimming. It is a sport which helps to smooth muscle and improve endurance. Work in the water feet beating on the back and on the belly.
Jogging, cycling or walking (with three quarters of an hour three times a week) are also good preparation for sports. They will strengthen your leg muscles, and shall develop your stamina and your aerobic fitness.
To strengthen the major muscles are the hamstring (muscles at the back of the thigh that allow knee flexion and internal rotation). Tostrengthen your hamstring muscles, you can do this exercise:
Install you lie on your back, hands flat on the floor, arms at your sides and knees bent. Then take off the ground by pushing the buttocks fully on the feet and back down. Repeat this movement. The goal is not to go as fast as possible, but to do the exercise correctly and length. Normally you must feel that it heats!
Give priority to the hamstring hamstring but remember the quadriceps (front thigh) that you can build by making the exercise of the chair:
Leaning back on the wall, advanced foot, you go down until your knees are at 90 degrees (you are the chair). Hold this position and blow! You can spice up the exercise by taking a weight in each hand to increase the load.
The preparedness exercises you will do in the month before your week in the mountains will help you find an adequate tone, muscle fatigue limit (source many falls) and aches.
