Ski training skills

In a ski resort, whether you’re a newcomer to the sport or a ski expert, you’ll feel like you’re all over the horizon as you’re experiencing the great joy of skiing. All are sore. This is because skiing itself is a large amount of physical activity.

 

For most people, going to a ski resort is a vacation. If you feel sore after skiing on the first day, then in the next few days you will be very tired. strength. This is obviously quite unfavorable for your entire holiday.

 

How to solve this problem? Quite simply, just as a football player must be prepared to do everything in the beginning of the season, skiers must also be prepared before skiing. If you didn't do any warm-up before skiing, you couldn't wait to get on the cable car and rush to the ski slope. I think you must feel sorry for such a recklessness in the next few days. Because without proper warm-up preparation, your knee injury is almost inevitable when you are skiing, and for the sport of skiing, the knee is the most important part. In addition, when you ski is a little careless, it is very likely to cause tearing of ligaments. The most effective way to protect the knee is to strengthen the training of the muscles and tendons around the knee. In other words, the training of quadriceps and ankles is theoretically important.

 

Second, for the ski, the foot strength is also very important, so you must also strengthen the calf muscle training. There is also when you are skiing, your back muscles and abdominal muscles will also withstand twice the normal body strength, which you must pay special attention to.

 

The last thing to say is that light muscles and strong limbs are not enough. It is also necessary to strengthen your body's flexibility. Now we will find that without proper warm-up training, intense sports such as skiing cause the muscles of the body to contract, making you feel sore and you will find it difficult to do other sports. More importantly, you will be very vulnerable to injury.

 

So how do you come up with concrete solutions to the above-mentioned series of problems? The following will introduce you to some very effective exercise methods. If you use these methods for reasonable physical training from now on, I believe that you will soon eliminate all concerns, calmly invest in skiing, and enjoy the great happiness that this sport brings you. After all, skiing itself is also very good for your body.

 

1. Training for cardiovascular function

 

What needs to be emphasized here is that there must be regular patterns in cardiovascular function training. It is best to practice 3 to 5 times a week. The best time for each training is not less than 30 minutes. Jogging and cycling are excellent exercises for cardiovascular function. It will greatly promote your heart and lung function. So you don't feel like you're out of breath when you're skiing.

 

2, strengthen the quadriceps training

 

As we mentioned above, the strengthening of the quadriceps is very important for the protection of the knee. Here's an effective way to exercise: sitting in a chair, leaning back against the chair; if you are sitting on a stool, try to keep your back perpendicular to the ground. Then, lift your hips from 15cm to 20cm (6 to 10 inches), still keeping your back perpendicular to the ground during this period, and use only one foot to support it while the other foot remains open. Just pick it up slowly until your thighs are parallel to the ground. Repeat this action for about 15 times and swap the support legs for 15 more times. This is a group. This will maintain the balance of the muscle strength of the legs. This training should be performed every week, and the amount of training should be appropriately increased until you can easily do about 30 times per foot support in a group.

 

3, pick up the training:

 

Standing on both feet, shoulder width, body perpendicular to the ground. Then slowly move your back and watch it slow. Until your thigh is at a 90 degree angle to your back (you can put a chair under it for protection). After holding this action for a few seconds, the back slowly lifted and returned to its original position. Repeat this exercise for 10 to 15 times. Make 3 to 5 groups for each workout, and increase the amount of training each week until you can easily repeat about 30 times in a group.

 

4, strengthening the training of the foot muscles

 

Lay on the bed or on the ground and lift your feet. Note that your thigh should be perpendicular to the ground and the calf parallel to the ground. Then slowly raise your buttocks about 5 cm (about 2 inches) from the ground. Keep this motion for about 5 seconds and slowly lower it. Repeat this branch for 8 to 15 times as a level. Each training should be done in groups of 3 to 5, and the training volume should be increased every week until you can easily repeat about 30 times in a group.

 

5, abdominal muscle training

 

Lying on the floor or in bed, your knees are bent so that your feet and hips are on the floor or bed, and the distance between your feet and your buttocks is about 30 to 45 cm (12 to 18 inches). Hands clasped and held behind the head, and arms folded flat on the bed or on the floor. Then, try to keep the lower part of your back still and lift the upper part of your back. Be careful not to move your neck, and keep your eyes on the ceiling, keep this movement for a few seconds, relax, and repeat the branch 10 to 15 times. This branch can be used every other day. Do several groups.

 

And increase the training volume appropriately every week until you can easily repeat about 40 times in a group.

 

6, strengthen the training of calf muscles

 

Stand upright on the stairs so that your heel is vacant. Use your forefoot only. Try to relax your body before you practice, especially your feet. This continues for 10 seconds or so, still keeping the forefoot on the ground, slowly raising the heel of the child, and use as much as possible to raise, so that adhere to 10 seconds after the slow down. Try to keep your legs straight and your knees bent slightly during the entire exercise. This will make it more difficult to complete this movement, but this is also the best effect.

 

Repeat this exercise 8 to 15 times for a group of 3 to 5 groups for each training session, and increase the amount of training appropriately each week until you can easily repeat about 30 times in a group.

 

7, stretching exercise

 

We will provide you with a series of stretching exercises for effective relaxation. This includes 10 basic stretches. These exercises will be great for your body. Because in general, when you are skiing, you will consume a lot of physical strength, so it is very necessary to do these simple stretching exercises before and after skiing every day. You will find that doing so will significantly reduce physical discomfort such as soreness after skiing.

 

These above-mentioned targeted trainings are necessary warm-up and relaxation exercises before and after skiing. Especially for the cardiovascular function training, you will obviously feel no longer panting when skiing. Of course, all these training programs are not very suitable for everyone. Some people may not be suitable for some kind of training because of their physical reasons, and vary from person to person. Finally, it should be noted that the above-mentioned trainings are merely scientific viewpoints and suggestions. They also only provide supplementary guidance to all aspects of your body, while the products cannot completely replace those professional medical diagnoses, recommendations, and treatments. . Therefore, if you feel it is necessary, it is best to do a physical examination before training and listen to your doctor's guidance.