Home Ice and Snow Physical Training: These Three Exercises Can Enhance Practitioners' Core Strength
Today we continue to recommend the second course of home ice and snow physical training program specially planned by the National Athletic Bureau's Training Center.
Xinhua News Agency Photo by Zhu Huiqing
I. Back Cross Bow Step Rotation. Stand in a ready position, hands placed behind the head, back cross step down into a bow step position, body strives to turn to the right side, maintain stability for a moment, and then stand up straight, then repeat in the opposite direction. This training can improve core strength, lower limb strength and balance ability in ice and snow sports.
II. Horizontal Push-ups. Lie on your back, do not lift your hips too high, right hand crosses to the right side twice, at the same time take two steps to the side with the right leg, move the body smoothly to the right, then return to the same action to the left smoothly. This action can improve the coordination and core strength of the practitioner, as well as body stability.
III. Moving Center of Gravity. Squatting position, legs are separated, hands are clasped together, move the body to the right side until the whole body supports with one leg, after a slight stabilization on the right side move to the left side. This action can improve the single-leg support strength and endurance of the practitioner.
IV. Cross Shape Shifting Jumps. Stand in a ready position, prepare simple landmarks on the ground, jump in a cross shape of forward and backward and left and right in sequence, gradually increase the speed. This action can improve the dynamic balance ability and coordination of the practitioner.
V. Push-ups Alternating Shoulder Touch. Push-up support position, legs are opened, hands alternate to touch opposite shoulders, core strength and waist abdomen force control balance. This action can improve the core strength and upper limb joint stability of the practitioner. All actions should be done in three sets of 16 times.
Source: Beijing Evening News Reporter Deng Fangjia
Process Editing: Tf019
