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Cross-country skiing
6 resistance band exercises for building muscle to help you prepare for cross-country skiing
Duration
25 Min
Exercises
6
Difficulty
Beginner
Products used in Routine 
Multi Band
Downhill isn't the only direction you can ski in. If you're looking for a sport that will improve your endurance, strengthen your muscles and burn a lot of calories at the same time, then cross-country skiing is the perfect choice. Prepare your body with muscle-building exercises for cross-country skiing in order to avoid injury.
- Kraft im Unterkörper
- Kraft im Oberkörper
- Gleichgewicht
3 sets of 15 repetitions per exercise
When doing strength training for cross-country skiing, do three sets of each exercise. Keep the break time in between at 30-60 seconds.
2-3 times a week
For best results, do these muscle-building exercises for cross-country skiing 2-3 times a week.
For strong arm movements when cross-country skiing
Single Arm Pull
Attach the MULTI BAND in front of you at a height of about one meter. Get into a half-kneeling stance. Grasp the MULTI BAND with the hand on the same side as your knee. Pull the arm back close to the body. Slowly move the arm forward again.
Product
Repetitions
15
Body part
Upper arm, Upper Back
Training Goals
Activation, Strength
Standing One Arm Push
Attach the MULTI BAND to a fixed object behind you. Reach into the MULTI BAND with one hand. Your hand is at the level of your rib cage on the side of your body. Push your hand with the MULTI BAND straight forward. Move your arm back to the starting position.
Product
Repetitions
15
Body part
Chest, Shoulders, Upper arm
Training Goals
Activation, Strength
For strong stride movements when cross-country skiing
Donkey Kicks
Begin on all fours with MULTI BAND around one hand and diagonale foot.
Extend leg backwards until parallel to floor.
Slowly return to starting position.
Product
Repetitions
15
Body part
Glutes, Lower back, Thigh
Training Goals
Activation, Strength
For good balance when cross-country skiing
Single Leg Hip Hinge
Begin in standing position with MULTI BAND wrapped around one foot and same side shoulder.
Bend forward with upper body and extend one leg backwards until both are parallel to floor.
Return to starting position.
For a strong buttocks and more speed when cross-country skiing
Single Leg Hip Bridge
Lie on back with one leg bent and one leg lifted off floor. Put MULTI BAND around upper leg and hold handles with hands on floor.
Lift hip high until upper body and thigh form one line.
Return to starting position.
Anti Knee Collapse Lunge
Place the MULTI BAND on a solid object. Get into a lunge position. Position the MULTI BAND over your front knee. The pull of the band comes from the side of the back leg. Lower your hips. Come back to the starting position.
Duration
20 Min
Exercises
5
Difficulty
Duration
25 Min
Exercises
5
Difficulty
Duration
15 Min
Exercises
7
Difficulty
Duration
10 Min
Exercises
5
Difficulty
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