每周进行几次该电路，您将在撞到斜坡时建立完美的旋转核心，腿筋和臀部强度。
1. Core Rotation With Medicine Ball Press
设备：6-pound medicine ball
目标：腿，核心和肩膀
1.站在宽阔的姿势下稍微向外站立。将药球握在胸前。
2.蹲和旋转到正确的提振edicine ball diagonally overhead – it will wind up over your right shoulder. Allow your left foot and hip to rotate. Make sure to tighten your abdominal muscles and glutes. Exhale on your rotation. Return to starting position and repeat to the left side. Continue to alternate sides. Do 12 – 15 reps.
Need a modification?“在没有医疗球的情况下做到这一点，”设计锻炼的Equinox Group Fitness总监Rocky Ribacoff说。“只要伸出手臂”，直到您足够强大到达设备。
2.Supine Hip Bridge/Leg Curl
设备：稳定球
目标：Ribacoff说：“这项练习非常适合建立核心和髋关节稳定性以及增强腿筋和臀肌。”“强大的腿筋有助于稳定膝关节并防止常见的滑雪损伤。”
1.双手朝向地板上躺在地板上。将脚跟牢固地放在稳定球的顶部，膝盖弯曲到90度。抬起臀部。确保将体重保持在脚后跟和肩blade骨上。
2.Extend your legs while keeping your hips elevated. Make sure to keep your core engaged.
3.弯曲膝盖，用高跟鞋将球向后拉向您，并聘请核心为运动提供动力。
4. Drop your hips down to your starting position.
This is a four-count exercise. “Up, out, in, and down,” says Ribacoff. ” That’s one rep. Aim for fifteen reps.”
Need a modification?“To make this exercise a bit easier, just focus on lifting and lowering the hips,” she says. “Do not extend the legs.”
3. Side Plank/Hip Abduction and Adduction
设备：Towel or mat
目标：core, gluteus medius and hip abductors. “Increasing hip abductor strength reduces the risk of ACL injuries,” says Ribacoff.
1.躺在一侧，肩膀和腿下方的支撑肘堆积在一侧。抬起臀部。
2.Slowly lift and lower (abduct and adduct) 15 times.
3.在另一侧重复。
Ribacoff说，要修改此练习，请将底膝弯曲到45度角，并根据需要提供支撑。
4. Squat Jump
设备：不需要
目标：“Explosive exercises like this one are great for conditioning the glutes and quads for power,” says Ribacoff. “Essential for carving through deep powder!”
1.与脚肩膀相距。下蹲到90度，使您的胸部抬起并接合腹肌。
2.高高地跳入空中，尝试轻柔地落在脚上。
Need a modification?Ribacoff说，如果您不想跳，蹲下并向上电动，Ribacoff说。
5. Overhead Slam
设备：6-pound medicine ball
目标：“Increasing strength and mobility of the legs and core will help you manage those steeps,” says Ribacoff.
1.与脚肩膀相距。用双手握住药球，并将其放在头顶上。
2.尽可能地将球猛撞到您面前的同时，跌入深蹲。
“去十二至15次，” Ribacoff说。“根据您的健身水平，最多休息一分钟，然后再重复两次。”
6. Mogul Hops
设备：2个敏捷环，一个敏捷梯子或地板标记，例如胶带
目标：“These plyometric exercises are fast, high-impact lateral movements that will not only improve your cardiovascular capacity but will help you navigate the bumps,” says Ribacoff.
1. Line up two agility rings or pieces of tape side by side, 12 inches apart. If you have an agility ladder, roll it out and you can do this exercise using forward motion, which would make it more advanced.
2.开始站在一侧，膝盖略微弯曲，双臂弯曲到90度。将两脚旋转在一起，一边，尽快将20秒钟的时间旋转在环着着陆之间。
3.根据您的健身水平，最多休息一分钟。再重复两次。
7. Deep Squat/Row/Kickbacks
设备：One pair of 8-pound dumbells
目标：“This is a multi-joint exercise that trains the legs, glutes, core, lats and triceps,” says Ribacoff. “This exercise translates well for skiers as hip and knee flexion are constant as you make your way down the mountain.”
1.站在双脚肩膀宽度上，每只手拿着哑铃。
2.Squat, aim your butt far back and lean your chest forward—but keep it lifted. Your weights are down at your sides. Your neck should be in a neutral position with your spine; aim your gaze about six inches in front of your toes. Keep your belly button pulled back and stabilize your core.
3. Keeping your elbows tight against your body, pull them straight up and back so your weights are now by your hips.
4.将重量伸向您后面，并将其带回。
5.直接站立到起始位置。这是一项五项练习。重复15次。
8.俯卧撑
设备：不需要
目标：“This exercise develops upper-body strength by targeting the chest, shoulders and triceps,” says Ribacoff. “It also recruits the core. A must for everyone—especially all you snowboarders!”
1. Begin in a plank position with your hands underneath your shoulders.
2.将身体降低到地板和吸气。
3.呼气，抬起身体，到达顶部的一只手臂。尝试10 -12次。
