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Well my warm up is i usually jack off at least 5 times before rubbing my nipples abruptly and watching spongebob. he throws down mad steezy shit then smoke a fat blunt and rn a race naked. then do the reverse dumptruck on a guys mouth until i feel ive warmed up enough
Well I just recently got really into the gym and here is what I have learned if you have a gym:
I break it down into BALANCE, ENDURANCE, STRENGTH
BALANCE- core workouts that involve abs, use an exercise ball to do sit ups on, a medicine ball on a balance board or half balance ball- basically you are testing your balance in this exercises by RELYING on your core strength. Also training the obliques is key with a one dumbell held to your side and bending side to side from waist (look it online if you need pics). That is an EXCELLENT workout for the obliques and in case you wondering its relevance to skiing, those obliques (side abs, love handles, whatever you wana call em) are what controls how much your body spins. So if they are strong, you can really spin fast and control your rotation better. Now you prob will understand why so many pros preach the core workouts.
ENDURANCE- bike, swim, run, lift weights in a lot of sets back to back, wall sits (look them up for the correct way to do them). Pretty simple here, basically working your cardiovascular system.
STRENGTH- weight training with the legs, arms, etc. I dont concentrate on this too much because I feel that you should NOT increase your muscle mass too much. Example being if you get too much muscle mass you gain weight (Bad) and you decrease flexibility (also bad). Too much weight and lil flexilbility is not ideal for someone who does what we do. The less weight on the knees and the more flexibility we have, the more we can land like gumbi and be okay.
AND OF COURSE always stretch after you are warmed up and after you are all done making sure your muscles are still warm, dont stretch an hour after you are done your workout.
No gym? Read this:
Concentrate on increasing your flexibility. This is not hard, but you have to do it correctly. You do not need a gym, but you do need something to warm up your muscles. Simply running for an extended period of gym works fine. When you stretch, try to do everything in threes (if you are looking for specific types of stretches primarily for the legs, then you can find them online). By threes, I mean after you are warmed up, when you try to touch your toes, GO HARD on the stretch and hold. Then back off switch to another stretch. When you come back to the toe touching stretch, go easy on the stretch. Then switch to a different stretch. Finally, when you come back to the 3rd stretch of touching your toes, GO HARD as you can without hurting yourself obviously. I personally followed this routine (which was given to me by a masseuse) and it took me like 4months to PALM the floor.
RIDE A BIKE
You prob have a bike. Try to ride uphill the most. Biking it not hard in my opinion, you just pedal. Just pedal up the hill.
I posted something up here awhile ago about a workout idea. It basically involved spinning left, landing, then spinning to the right - meaning you basically preztel spin. Example- left 360 right 360, left 540 , right 540. Do it for as long as you can in a jog motion. This is not only good for overall endurance, but it also teaches you awareness of one's body in motion. It also teaches your muscles how land properly, example being your leg muscles.
Also find ANYTHING you can train you balance on: playground equipment, sidewalks, mountain bike courses, even equestrian courses that have beams the horses jump over work because they are so high up. This makes training fun b/c if you screw up, you can really go down, but it is a challenge so it keeps you entertained.
SIT UPS, PLANKS,ETC
Most of these ab training exercises can be done in your home. Look them up, they are not hard to find online.
Bottom line- always concentrate on flexibility and core strength.
Might want to rethink that stretching routine. But I've been riding my bike alot lately and that seems to work the same muscles that are sore after an early season park lap fest.
lunges and core exercises- run stadium stairs if you can