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Preparation for hiking

Warm-up exercises for hikers.

Duration

8 Min

Exercises

Difficulty

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Preparation for hiking

Warm-up exercises for hikers.

Duration

8 Min

Exercises

Difficulty

Products used in Routine

Optimally prepare your muscles before a hike. Incorporate this warm-up routine when preparing for a hike. By activating the muscles, you'll ensure that you move more efficiently and healthily. This in turn improves your mind-muscle connection and reduces the risk of injury.

This preparation for hiking does not replace strength or coordination training. Build up strength & condition several weeks before your long hike.

Ideally, perform the following exercises as part of your preparation for hiking. The bands fit in any rucksack and guarantee complete muscle activation. So, don’t forget to pack them.

Exercises to prepare for hiking:

Activate soles of the feet
Calf muscle activation
Crunches
External shoulder rotation
Lateral raises

Painful feet after hiking are not uncommon. Release tension in the sole of the foot and counteract foot pain after hiking.

Activate soles of the feet

Stand upright. Place the MINI under the sole of your foot. Quickly roll the foot back and forth from heel to toe. Apply pressure to different parts of the foot (heel, ball, outside and inside) by shifting your weight.

Tip: You can also do this exercise with the MINI FLOW or the BALL 08.

Product

Mini

Seconds per side

Body part

Foot

Training Goals

Recovery, Mobility

Relieve tense calves and ensure less heavy legs after hiking.

Calf muscle activation

Start in the long seat. Bend the left leg and place the right calf on the BLACKROLL®. Support yourself with your hands next to your buttocks. Lift the buttocks and start the rolling movement by bending and stretching the left leg, roll out the calf region quickly.

Turn the right foot inwards and outwards to work all the calf muscles. Then switch sides.

Tip: For an activating effect, quickly roll out the above-mentioned areas of the body. You can also use the SLIM, TWIN, MINI or DUOBALL for this.

Product

Standard

Seconds per side

Body part

Lower legs

Training Goals

Activation

Activate your body centre before hiking.

Crunches

Lie on your back on the floor. Place the STANDARD between your right knee and right elbow. Apply pressure to both ends of the fascia roller.

The left leg and the left arm move away from each other at the same time and then back towards each other until the hand touches the knee. Do this movement ten times and then switch sides.

Tip: The back remains flat on the floor. Keep the tension in the centre of the body (core).

Product

Standard

Repetitions

Body part

Core, Stomach

Training Goals

Activation

Stabilise your shoulder girdle. This exercise has a preventive effect and ensures a healthy shoulder posture.

External shoulder rotation

Stand upright and wrap the LOOP BAND around your hands. Turn your palms upwards and keep your shoulders and shoulder blades back-down. Rotate both arms outwards.

Pull your shoulder blades firmly together. Hold briefly in the final contraction and feel the tension between your shoulder blades.

Tip: To concentrate more on the control, you can also perform the exercise on one side. Hold one arm in the start position and rotate outwards with the other arm only. Alternatively, you can perform the exercise with a MULTI BAND.

Product

Loop Band

Body part

Shoulders

Training Goals

Activation, Strength

Activate your shoulder girdle and ensure a healthy shoulder posture.