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Preparing yourself for winter sports
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Physical preparation and diet during your winter sports trip


 - Physical preparation and diet during your winter sports trip
> Don't skip warm-up exercises before a day of sport. Every morning, before getting started, warm your joints and muscles to increase them to body temperature and prepare them for physical activity:

- Make several slow rotations of the neck, shoulders, wrists and ankles.

- For the knees: stand up with your legs tightly together but slightly bent, your chest lifted upwards, and your hands on your knees. Make little circles with your knees in one direction, then in the other direction, keeping the circles as smooth as possible.

> Other important recommendations to avoid injuries: don't force yourself to go out if you're exhausted, get plenty of sleep and, above all, if you've got a pain that won't go away, consult a doctor.

> After a day of sport, relax and massage the parts of your body that have been made to work (thighs, calves, bum, etc.) to relax the muscle tissue.

> Finally, don't forget about the all-important stretching exercises which allow your body to recover after physical activity:

- Back of the thighs: stand up, place one of your heels on a chair in front of you and keep your leg straight. Keeping your back straight, lean forwards as far as possible so your chest moves towards your thigh. Repeat with the other leg.

- Front of the thighs: stand up nice and straight, lift a heel up towards your bottom with your hand. Repeat 2 to 3 times each side.

- Calves: lunge forwards. The leg in front should be bent and the leg behind should be straight. Put your hands up against a wall to support yourself. Try to push the rear heel into the floor as much as you can to keep the calf muscle tense, and increase your lunge by moving your knee forward without moving your feet. Hold the position for 30 seconds then switch sides.


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