Effective exercises with the TRX-Band

Objective: This exercise primarily targets the core muscles. As in ski gymnastics, the muscles in the middle of the body can be strengthened, which is especially important in downhill sports.

Exercise sequence: Reach into the TRX loops, which are located at about the height of the lower chest area. Bend forward with your body and arms extended and inhale. The body and arms are in an increasing incline, but always form a line. Straighten back up, exhaling as you do so. Maintain body tension. Repeat the exercise 12 times in five sets.

Goal: Training of movement coordination as well as arm and leg muscles. This not only makes it easier to make turns on the slopes, but also helps you last longer in the evening.

Exercise sequence: The TRX loops are placed a short arm's length above the ground. Then stand with your back to the TRX system, do a push-up (don't forget your gloves!) and hook both feet into the loops. Tighten your gluteal muscles, pull your feet in powerfully and push yourself up with your arms. Then lower back down again. Legs and arms remain extended throughout the exercise. The exercise is repeated 10 times and ends in the starting position.

Now pull your feet in again, bending your knees in a side-to-side motion. Both knees point to the left at the turning point. Then release and perform the exercise to the right. Repeat the exercise 5 times in each direction.

Both partial exercises are performed alternately for two to three sets each.

Goal: Strengthening the leg muscles, training coordination and balance. One of the aims is to minimize the risk of falling.

Exercise sequence: Adjust the sling grip so that it hangs about 20 cm above the floor and stand with your back to it. Now put one foot in the sling and bend your standing leg. The other leg goes further and further back, the upper body remains in an upright position. The arms can be used to support balance and a fluid movement. Perform the exercise 10 times in six sets. Switch the standing leg between each set.

Objective: Strengthening the shoulder and back muscles is particularly beneficial for cross-country skiers who have to exert a lot of force when using the poles.

Exercise sequence: Place the sling handles about 80 centimeters above the ground. Grasp the loops and pull them tightly toward your upper body. Then step forward with your feet so that your body is inclined backwards. Tighten the abdomen and lower the arms until they are stretched. Then pull yourself back up with your arms. Repeat this exercise 10 times in five sets.

Goal: Training the gluteal and calf muscles strengthens overall strength fitness. The exercise is also often used in the warm-up before hitting the slopes.

Exercise sequence: Place the slings again about 80 centimeters above the ground. Take the handles - palms facing each other - and step forward slightly. The body is in a slight recline, the arms are extended and form a line with the TRX. Then bend the knees, arms remain extended and the body under tension throughout the exercise.