 Poster: A snowHead
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so last week I aqcuired some basis weights. I have a bar, 16 2kg weights, a bench that inclines, and does basic leg extensions and contractions. Plus two small bars with 4 5kg weights.
Apart from mazybe getting some heavier disks, anz excellent exercise ideas for skiing?
Previously I used weights machines at a gym, but moved away.
(Also I run about 15-20km a week. or at least I do when I get the chance...!)
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Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
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Get some much bigger weights.
Apart from the leg extensions and contractions, you can do uphill situps on it, flat and uphill and downhill bench presses. Theres the one where you lie down with a bigish weight on your chest; keeping arms straight you bring it over your head and keep going as far as you can before bringing it back tou your chest.
Standing shoulder press, bicep curls, upright rowing OOoooooooo - allsorts
And squat till you puke of course.
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Well, the person's real but it's just a made up name, see?
Well, the person's real but it's just a made up name, see?
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Mosha Marc, thanks. All good. What I need to do is make a list so that I can follow it midlessly.
How about lunges with weights in hand?
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You need to Login to know who's really who.
You need to Login to know who's really who.
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I forgot, there's a good mixup I do at the gym.
Get a 25KG disc and leave it at the end of the bench. Set bench flat (or slight uphill incline) with 50KG on the bar ready for bench pressing.
1. Sit on end of bench holding loose disc with bottom edge touching the floor, curl it up to chest then press it above head. Return it to floor. 15 reps.
2. No rest; sit back and bench press, 20 reps.
3. No rest; stand and grab the loose weight, let it hang down, then pull it up to your chin, 15 reps.
4. No rest; hold that weight and do 20 squats.
5. No rest; lean forward and do 15 upright rows.
6. Now rest!
7. Three sets please 
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Anyway, snowHeads is much more fun if you do.
Anyway, snowHeads is much more fun if you do.
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Lunges are very good too.
Try it off a step, or box if you've got one.
Standing on one leg and keeping your knee above your heel, lunge back slowly and just touch the floor as far back as you can with your foot. Return foot to box and repeat.
Later you can add weights if you like - or stand on an upturned bosu.
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You'll need to Register first of course.
You'll need to Register first of course.
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all good stuff!
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My favourite exercise is the one legged squat - and as you've got a bench you can ramp it up a bit and use that too - have a look here (it describes it better than I can!):
http://www.menshealth.com/fitness/leg-workout-1
Good for balance and strength.
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Forgot to say there look like there are some additional exercises on page 2 of the article, which might be of interest too.
Hope they're helpful.
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