May 13th, 2023 3:08 PM Mr. Q Categories: Body Weight
The ski jumper is a bodyweight exercise that mimics the movements of a ski jumper. It is a high-intensity exercise that works your legs, glutes, core, and cardiovascular system.
Stretch: Before performing the ski jumper, it’s recommended to stretch your quadriceps, hamstrings, and calves. Here are some examples of stretches you can do:
- Quad stretch: Stand with your feet hip-width apart. Lift your left foot up toward your glutes and grab onto your left ankle with your left hand. Hold the stretch for 10-15 seconds and then switch sides.
- Hamstring stretch: Sit on the ground with your legs straight in front of you. Reach forward with both hands and try to touch your toes. Hold the stretch for 10-15 seconds.
- Calf stretch: Stand facing a wall with your hands on the wall at shoulder height. Take a step back with your right foot and press your right heel into the ground. Hold the stretch for 10-15 seconds and then switch sides.
Warm-up: Before performing the ski jumper, it’s recommended to do a dynamic warm-up to get your heart rate up and your muscles ready to work. Here are some examples of warm-up exercises you can do:
- Jumping jacks
- High knees
- Butt kicks
- Leg swings
- Walking lunges
How to select the proper weight: The ski jumper is a bodyweight exercise, so no additional weight is needed.
- Stand with your feet together and your arms at your sides.
- Jump up and to the right, landing on your right foot with your left foot crossed behind your right foot.
- Immediately jump up and to the left, landing on your left foot with your right foot crossed behind your left foot.
- Continue jumping back and forth, crossing your feet behind each other with each jump.
How to reduce the difficulty: To reduce the difficulty of the ski jumper, you can slow down the pace or reduce the number of repetitions.
How to increase the difficulty: To increase the difficulty of the ski jumper, you can perform the exercise for longer periods of time, increase the pace, or add a jump rope.
Beginner: 30 seconds Intermediate: 45 seconds Advanced: 60 seconds
Estimated time for exercise: 5-10 minutes
Muscle Group(s):Abdominals, Gluteus, Hamstring, Quadriceps
Secondary:Hamstrings, Calves, Glutes
Tertiary:Rectus Abdominis, Hip Flexors