Snowboarding is a seasonal sport, and sadly about half of the year is off season…
However, it can be said that how effectively the off period can be used will affect the fulfillment of the season. There are various ways to do off-training, but muscle training is something that anyone can easily start at home.
It may be a little unglamorous, but if you continue to do muscle training that is useful for snowboarding, you won’t have to worry about muscle soreness or lack of stamina when you go to the snowy mountains! In addition, you can expect to be able to do tricks that you couldn’t do by increasing your strength, and you can fully expect to improve your skills.
Now, let’s start muscle training from today for the coming season!
Basic knowledge of muscle training
If you’re going to do a lot of training, you want to do it efficiently. So, let’s keep in mind the basic knowledge of muscle training that you want to know before you start muscle training.
First of all, regarding the frequency of doing muscle training, muscle training is not just a matter of doing it. It’s NG to work too much or rest too much.
Continuing hard training every day will result in overtraining and will not be effective, and even if you train during the recovery period of fatigue, you cannot expect the best performance.
After training, it is necessary to take proper rest.
Rest is essential
In muscle training, the muscles are damaged = the muscle fibers are damaged, so if you continue training without recovering from this condition, the muscle fibers will continue to be damaged and the muscles will not grow.
Therefore, it is time to resume muscle training, but by taking a rest for 48 to 72 hours after training , a phenomenon occurs in which the muscle strength level rises compared to before training.
This is called “super-recovery,” and muscle training causes repeated fatigue and recovery. It can give great performance.
In other words, if you do the same muscle training, it is best to do it at a pace of 2 to 3 times a week, every 2 to 3 days. (Because there are individual differences, basically, do it every 2 to 3 days, and continue to do it comfortably according to your physical strength, physical condition, and muscle pain.)
What muscles are needed for snowboarding?
So, where should I focus on training for snowboarding?
Snowboarding mainly uses the muscles of the lower body.
When turning, when braking, when ollieing, when pressing, when jumping, etc., there are many situations where you need to put pressure on your thighs.
Therefore, it is not a mistake to focus on training the lower body such as thighs.
However, it is not necessarily the case that the owner of a strong lower body is a good snowboarder. (Of course, it’s best to have muscle strength in the lower body.)
As you can see from the skiing of skiers, snowboarding involves using the whole body. Don’t you think that the rider’s sliding is powerful but light without strain?
It’s because I’m slipping by pulling out where I pull it out by using the power of my whole body. Yes, if you rely only on the power of your legs, you will not be able to ride on a higher level.
So, while it’s important to train your lower body, it’s also important to train your whole body in a balanced manner.
First train your core muscles
In order to make the muscles of the lower body work efficiently, it is first to train the core!
Core training is important in all sports, not just snowboarding.
Specifically, if you train your core, which is the core of your body, including the abdominal muscles, back muscles, waist, and buttocks, and all the muscles of your torso other than your head, arms, and legs, you will be able to stabilize your posture while riding.
It also improves the power transmission function, such as transmitting power to the legs, which definitely leads to improved performance.
Whether you’re on a diet or training, it’s basic to train your big muscles first.
The reason for this is that larger muscles are more effective quickly. It is said that if you do sit- ups, back muscles, push-ups, and squats
order to train your core and thighs, such as your abdominal muscles, back muscles, and chest muscles, you are exercising and training more than 60% of your body’s muscles. Let’s continue with these four exercises.
Strengthen your inner muscles and improve your balance
Did you know that there are actually two types of muscles? One is the outer muscle that covers the outside of the body.
In general, when we say muscle, we mean this outer muscle, and it is the part that can be trained by the muscle training I mentioned earlier. These muscles are used in sports that require explosive power and in anaerobic exercise, and are also called “white muscles.”
On the other hand, the small muscles attached to the hip joints, shoulder joints, and spine near the center of the body are called inner muscles.
The inner muscle is a muscle necessary to fix the joint so that it does not come off and to finely adjust the posture. is the main function.