Ginnastica Presciistica: Esercizi a Casa per un Buon Allenamento

Ginnastica presciistica a casa: la stagione sciistica è alle porte….? a novembre i grandi comprensori daranno il via agli impianti di risalita e permetteranno di tornare con sci e snowboard sulle piste. Iniziamo gli esercizi di allenamento e presciistica ! Video della campionessa Giovanna Lecis che ci introduce a una nuova lezione di fitness dedicata alla presciistica…

Dopo mesi di inattività sportiva molti sciatori o snowboarders tornano a pensare agli sport invernali, impazienti di tornare sulla neve, prima di rimettersi con sci o tavola ai piedi è bene però eseguire un periodo di ginnastica presciistica…

Le seguenti informazioni sportive non sono da prendere in considerazione per praticare sci o snowboard a livello agonistico.

Ricordiamoci però che sia lo sci ce lo snowboard anche se con movimenti diversi del corpo, sollecitano la nostra muscolatura e le nostre articolazioni. Un buon allenamento e ginnastica presciistica possono prevenire traumi dovuti a cadute o stiramenti muscolari.

Il ginocchio è l’articolazione più sollecitata e deve essere protetta dalla muscolatura (ben tonificata) della gamba e della coscia, come quadricipiti e bicipiti femorali (muscoli anteriori della coscia) allenati.

La presciistica deve essere iniziata almeno un mese prima di iniziare a sciare (da tenere presente anche per la settimana bianca).

Le soluzioni sono sempre più di una, in pratica ci si può iscrivere ad un corso di ginnastica a corpo libero in palestra oppure se si è abbastanza determinati si possono fare gli esercizi a casa :

Quali esercizi praticare per prepararsi a sciare o fare snowboard a casa?


Per i quadricipiti sono consigliati :

  • gli squat: abbassarsi e alzarsi piegando le ginocchia e mantenendo le gambe aperte;
  • gli affondi: portare avanti una gamba piegandosi sull’altra.

Per i bicipiti femorali e glutei:

  • stacco da terra: alla spalliera con il volto verso la parete alzare alternativamente la gamba sinistra e destra all’indietro.


  • Step : salire su un gradino a piedi uniti ed abbassare i talloni al massimo, ripetere tornando alla posizione di partenza.


  • in piedi di fianco alla parete alzare per alcuni secondi la gamba opposta alla parete.

In generale praticare attività fisica completa aiuterà nel gesto atletico finale, se non volete iscrivervi in palestra potete effettuare gli esercizi sopra proposti anche a casa, alternando con corsa o piscina gli esercizi isotonici.

Lo sci e lo snowboard sono attività che richiedono tecnica ma anche potenza muscolare, per essere praticati in maniera completa, per ciò consigliamo di :

  • potenziare gli arti inferiori;
  • tonificare le caviglie;
  • incrementare la potenza fisica;
  • sviluppare i muscoli pettorali;
  • aumentare la resistenza.

Video ginnastica presciistica


2. VIDEO GINNASTICA PRESCIISTICA (addominali obliqui e adduttori)




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