How to prepare for skiing?
Skiing is associated with intense physical exertion. Therefore, in order to avoid not only injuries, but also pain in the muscles and spine (the rest should be pleasant), the ski season is good to prepare.
Even flawless control of skiing or snowboarding does not exempt from preparing. Planning a skiing and thinking about earlier training, you should pay attention to a few moments:
1. What does your lifestyle look like every day? How physically you are active all year round?
2. How old are you? The older man, the more time he needs to adapt to intensive efforts.
3. Planned way to enjoy skiing, be it recreational skating (once or twice a day) or stay on the slopes from dawn to dusk.
When to start preparing for the ski holiday?
Depending on the answers to these three questions should be adjusted accordingly the duration and intensity of preparatory training. For example, if you move a little every day and want to ski all day, you should start preparatory training even three months before departure, gradually increasing the intensity of their. Decent preparation can be achieved after about six weeks of regular exercise. However, the Super Intensive week training before the trip to the mountains may do more harm than good. Skiing involves many different joints and muscle groups, but the most important are the leg muscles (calf and thigh) and hip belt (buttocks and iliopsoas muscle), as well as spinal, ankle, knee and hip joints. As a result of overload during descents are particularly susceptible to injury, knees and lumbar spine.
1. These exercises will help you to prepare the entire body with emphasis on the lower part of the body &# 8211; torso and legs &# 8211; the efforts that will be waiting for you on the slopes.
2. In order to exercise to be effective, your heart rate and respiratory rate should be increased during the activity, but shortness of breath and palpitations, as if it jumped out of my chest, indicate that the effort became too intense.
3. You can use any type of aerobic activity, if it is performed in an upright position, because then the body weight due to gravity is desired natural load on the lower limbs, which must be strengthened. Thus, you can focus on jogging (outdoors or on a treadmill in a fitness club), Nordic walking, aerobics, Zumbe or any other form of cardio.
Strengthening key muscles.
During the descent the lower body muscles work to joints remain in a standing position. It is a heavy burden for the knees and spine. If the muscles are weak and do not form a special "corset" for the knee joints and the spine, stress associated with skiing, transmitted, among other things, on the ligaments, menisci and intervertebral discs, which can overload the body, cause pain and injury. Therefore, you need to strengthen your thigh muscles (acting on the knee joint), calves (acting on the ankle joint), as well as abdominal and spine (vertebral joints protecting).
1. The muscles of the thighs and buttocks strengthen squats, carried out in various ways: by taking situation under bias and retain it for a certain time, to dynamic repetition of shallow and deep squats.
2. Train your calf muscles. Exercise can be performed using available devices in the gym &# 8211; steppers and cross trainers.
3. Muscle strength, strengthen the lumbar spine, improve classical twist, bicycles, scissors, and lifting the torso from a prone position on his back.
Coordination can be improved through balance exercises that improve balance and body stabilization.
The simplest method &# 8211; standing on one leg.
Exercise is also a good fit performed using fitness balls or special cushions and pillows. They affect the deep muscles and can improve a deep sense &# 8211; sense of body orientation without visual control. This feeling is invaluable during a skiing or snowboarding, because it provides balance, fluidity of movement and protection from injury. This feeling, passing relevant information to cause tension in the corresponding muscles that protect the tense parts of the body or individual joints.
Managed collapse sounds like an oxymoron. It is usually difficult to control what happens suddenly and is the result, or rather, the loss of control. At low speed, it is better to lie on the side. But when we are going faster, we have little control over how we fall. Then everything happens instantly: no brain, nor the body has time to properly react until the ground strike. When leaving the ski drops unharmed, including at high speed, first of all helps coordination of movements. This is a trained feeling, which, if possible, will facilitate a safe drop. Equipment should also be protected from consequences: successfully located attachments allowing you to shoot skis at the right moment, and &# 8211; What is absolutely necessary &# 8211; helmet.