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What muscle groups work on skis. Soon the ski season. Skiing

Skiing is an effective means of improving health and increasing the vital tone. Training contributes to the production of hormones and enzymes, strengthening immunity, acceleration of metabolism, normalizing the functioning of organs and organism systems. During the ski run, a large amount of energy is spent, which makes it possible to use it in the quality of an effective way to get rid of fatty sediments in the entire body. In order for classes to bring the maximum benefit, it is necessary to adhere to the right technique and comply with the training program.

Ski run - what you need to know

The main advantage of the ski run in front of other sports is the lack of shock axial loads on foot and hand joints. Such a feature of training makes it possible to maintain a high level of physical activity, even people having diseases of the musculoskeletal system.

Ski runs all major muscle groups:

• hidden;
• buttocks;
• press;
• back muscles (widest, diamond, trapezoidal);
• breast muscles;
• muscles of the shoulder belt (deltoid, triceps, biceps).

It should be borne in mind that various running techniques are capable of changing the focus of the load on specific parts of the body. So, when approaching and during the sprint, the load on the muscles of the back and hands is rising. Descents are characterized by increased work of muscle hips and buttocks. Muscles work when running skiing evenly, if you move the skate on the low-paced plain (about 10 km per hour).

Breath and Pulse

Sports doctors strongly recommend during ski runs to breathe air through the nose, and exhale through the mouth. Such equipment helps to avoid hypothermia of larynx and lungs, reduce the risk of colds. However, in practice, it is almost impossible to carry out these recommendations for intensive classes (speed above 15 km per hour). Therefore, it is necessary to engage in a high pace at an air temperature not lower than -5 ° C.

Proper breathing should be uniform and carried out with the help of the abdomen.

Newbies during training is important to monitor the pulse. Skiing is safe and effective due to 120 to 160 impacts per minute. The individual value of the pulse can be calculated by the formula: 220 minus body weight.

Equipment

• You need to choose ski boots by measuring them on those socks in which training will be carried out. Shoes should not hang on the leg or be close - its size must perfectly match the size of the leg. It should also be paid to the fact that the upper edges of the shoe are below the ankle. Otherwise discomfort and rubbing legs during classes are possible.
• An important attribute of a comfortable ski run is a thermal pack. It must be completely synthetic, anatomical cut. In this case, it will most effectively cope with its moisture removal function. Thermontoski is recommended to be used with a wool content of about 50-60%.
• Costume for training should consist of pants and jackets made from various types of Sofzhella. In front of clothes should be unproduced, and behind to have special inserts from stretch-floss for moisture removal.
• At air temperatures below -5 ° C, it is advisable to additionally use a thin fleece (second layer of clothing) and a vest.
• Ski run gloves are recommended to purchase softchell from material. At air temperature below -10 ° C, it is recommended to use mittens.
• Cap for classes must meet two requirements: keep warm and dry quickly. Best of all, synthetic materials should be coped with this task: fleece, thin softcole, windstopper. In cold weather it is advisable to use Ski Buff - it will help protect the neck, ears and face from the wind.

Ski and stick selection

Ski selection criteria for skating and classic runs are different. The ski length for the skate run should be 10-15 cm long human growth. For the classic stroke, you must use skis on 25-30 cm more than the growth of the skier.

Ski rigidity must be chosen based on its own weight. Large people (more than 75-80 kg) it is advisable to use the skis of medium or high rigidity.

Rules for the selection of cross-country skiing for the skate and classic stroke are different. Running skiing for the skate stroke should be 10-15 cm longer than the growth of the skier, and the ski rigs must match the weight of the skier. Ski length for classic stroke is usually 25-30 cm greeting more skier.

Sticks for classic style should be 25-30 cm below the skier's growth and be at about the shoulder level or just below. Sticks for skate style can be 10 cm long sticks for classic ski run.

Table: Picking Sticks

Types of skiing styles

The beginners who are just starting training, it is recommended to run on skis by a classic course.

Three of its varieties are distinguished:

1. Classic steakless. Slide is carried out mainly due to repulsion from snow by sticks. Helps movement rapid straightening of the housing in the path of movement by hand. It is advisable to use on the plain or canopy descent.
2. Classic onefly . Repulsion takes place with sticks and one foot. Effectively apply on the fused skiing on the plain and gentle lifting.
3. Classic alternate. It is performed by an alternate outlet of the right leg and left hand, left hand and right legs. Actually use during the lifting.

After familiarization with the classic style of skiing, you can proceed to master the skate stroke. Allocate two main varieties:

1. Skown stroke under one leg. Effective when it is necessary to dial a lot of speed and when it is lifted. Technique ride looks like this: the supporting leg is thrown forward and the lobby with the simultaneous repulsion of sticks. The housing at the moment of repulsion must be tilted forward - at the time of the push, the torso straightened.
2. Skown move under two legs. It is advisable to use on the plain, during the descents and for movement on gentle lifts. Stripping from the snow in such a style should be under two legs, trying to increase the moment of sliding as long as possible.

How many calories can burn

Calorie consumption depends on a large number of factors, the most important of which are the weight, level of metabolism, age, health condition, training intensity. Significant influence on energy consumption has a running technique and the level of human sports training - newcomers spend energy by 20-30% more than experienced ski runners.

Approximate calorie flow values \u200b\u200blook like this:

• calm skiing at the rolled ski access (speed not more than 10 km / h) - 700-800 kcal;
• speed \u200b\u200bdescent - 400-500 kcal;
• walking on the plain at a speed of 5-7 km / h - 600-700 kcal;
• running on a unrealized track at a speed of 15-20 km / h - 900-1200 kcal.

People who began to use skiing for weight loss should be borne in mind that local fat burning is unattainable: remove fat from a certain portion of the body, without getting rid of it in other parts of the body, it will not work. In this regard, the main emphasis should be done not to search for efficient styles and techniques, but on the observance of equipment and the workout and nutrition mode.

Slimming beginners effectively use classic skiing in low-intensity style (up to 7 km / h) duration from 45 to 60 minutes a day.

Contraindications for skiing

The main contraindication to the ski run is the presence of infectious, including colds. Bringing to training is allowed no earlier than 10 days after complete recovery.

From running skiing should be refused to people:

• having severe diseases of the cardiovascular system;
• during the recovery period after operations, burns, fractures and other injuries, for the period established by the attending physician;
• suffering from respiratory diseases;
• with impaired liver and kidney function.

People having joint diseases, skiing is allowed only after consulting a doctor.

Newbies are contraindicated to use long-term high-intensity workouts in the first 3-4 weeks of classes. This can harm the unprepared organism, disrupt the work of the cardiovascular system.

How to learn to run skiing: from theory to practice

To run skiing to make the maximum benefit for the whole body, it is necessary to train with special techniques. It is important to know and apply the correct ways to brake, be able to competently overcome the lifts, carry out descent and turns. To form proper ski running techniques, the first classes are recommended to perform in the company with a more experienced skier.

Methods of braking

Braking is used during ski runs in those situations when it is necessary to reduce the speed during the descent or quickly stay on the descent or plain.

There are five basic methods of braking:

1. College. It is carried out by transferring body weight to the front ski with simultaneous removal toward the heel of the rear ski. The level of braking will depend on the angle of leading the braking ski to the side. The method is advisable to apply at low speed.
2. Plow. It is performed by simultaneously smooth breeding heels of both legs on the parties and laying skis to the internal rib. The body weight should be distributed evenly for each leg. Braking efficiency is determined by the angle of ski breeding.
3. Scaling. It is made by laying skis across the slope, making focusing into the surface of the Upper Cents. This kind of effect is used on steep descents.
4. Sticks. Clear sticks to the snow. The braking method has low efficiency and applies only in situations when there is no way to reduce the speed otherwise.
5. Managed fall. It is advisable to use in extreme cases. It is carried out by squats and falling the side. Sticks at this point must be deposited with pins back.

Overcoming the lifting

The use of proper lifting techniques on the slopes helps to avoid injury and keep strength to continue training.

Main types of lifetings:

• Christmas tree. Effectively use while overcoming steep slopes. It is carried out by breeding socks and laying skis on the edge.
• Begovy step. It is advisable to exercise on the slopes of the middle steepness. It is carried out by lifting by the fly alternate movements in the position of the semi-man. Hands move synchronously (right hand with left foot and vice versa).
• Putting a stepping step. It is made by alternate loses of the right and left leg forward with an energetic pinching sticks. This method is effective during steep lifts with poor slide.
• Silver. Actually use when moving on the slope of the form. The essence of the technique is that the upper ski should slide right in the direction of movement, and the bottom turn to the sock to the side and become on an inner edge.
• Lestenka. The lifting begins with a turn of skis across the slope, putting them on the edge. Moving legs is performed with a confident support for ski sticks. The method is advisable to use during very steep lifts.

Descents

The descent technique depends on the slope and the level of sports and training skier. Newbies to work out ride skills are recommended to use small slopes (no more than 30 degrees).

The most efficient method of descent to sufficiently steep slopes - side slip. It makes it possible to control the speed of movement, warn drop and injury. Starting the descent from turning the skis across the slope and their slow heat. When skis start slipping down, maintain the required speed of the heat of the heat.

During the descent of the non-slowing speed, it is important to maintain the correct position of the housing - the legs are slightly bent in the knee joint, the torso is a little tilted forward, the ski sticks are set back parallel to the spinal pole and pressed their hands to the body.

Turns

The technique change direction during the descent from the slope is determined on the basis of which tasks are standing in front of the skier, slip speed, snow quality and a large number of other factors.

Highlight two main turning techniques:

1. Skipping (from the inner ski). Allows you to change the direction of movement without losing speed. It is widely used both newcomers and professional skiers during training and competition. The execution technique looks like this: during the descent, the person transfers the mass of the body to the outer ski, and the inner skiing takes the toe to the side and, carrying the body weight in it, is vigorously repelled with outdoor skiing, after finishing it on an inner edge. Next, the outer ski is rapidly summed up to the inner. The angle of rotation is determined by the amount of crossings.
2. Plow. Used during descents with small slopes with soft and shallow snow. The technique of rotation looks like this: putting an external ski on an inner edge and pulling it ahead a little, you should move the weight of the case. The skier moves along an arc of rotation while the assigned position is preserved. Control of the rotation radius is carried out by the size of the skiing on the edge and the level of heel lead.

There are also turns: from the stop, on parallel skiing, scissors. However, these techniques are more suitable for people who are already able to ski well.

Training program for beginners

The classes are drawn up on the basis of which tasks are facing the skier. For beginners using ski running for weight loss, muscle strengthening and improving the overall health status, a training program designed for 3 months. Skiing in this scheme will be used as the only physical activity.

Table: Workout plan for weeks

Period	Training days	Duration of classes	Used technicians
1 Week	Monday Thursday	30 minutes	Classic one-barded move
2 weeks	Tuesday Thursday Saturday	35 minutes	Classic alternated move
3 weeks	Wednesday, Friday, Sunday	35 minutes	Classic grieving move
4 weeks	Monday, Tuesday, Friday	40 minutes	Classic one-bar stroke + skate stroke under one leg
5 week	Monday, Wednesday, Thursday, Saturday	45 minutes	Classic alternated stroke + skate stroke under one leg
6 week	Monday, Wednesday, Friday, Sunday	45 minutes	Classic stealth + skate stroke under one leg
7 week	Tuesday, Wednesday, Friday, Saturday	50 minutes	Classic One-Soft Stroke + Skown Stroke One-leg Two Legs
8 week	Monday, Tuesday, Thursday, Friday, Sunday	60 minutes	Classic alternate stroke + skate stroke under two legs
9 week		65 minutes	Classic stealth + skate stroke under two legs
10 weeks	Monday, Tuesday, Wednesday, Friday, Saturday	70 minutes	Classic one-bar stroke + skate stroke under one leg + breaking of descents and lifting
11 week	Monday, Tuesday, Wednesday, Friday, Saturday, Sunday	75 minutes	Classic alternated stroke + skate stroke under two legs + breaks of descents and lifting
12 week	Tuesday, Wednesday, Thursday, Saturday, Sunday	80 minutes	Classic steamless move + skate stroke under two legs + teverting shutters and lifting

It should be borne in mind that this plan only demonstrates the principle of increasing loads, which consists in increasing the duration and frequency of classes with an increase in the level of skier's training. To compile an individual training program is necessary, taking into account age, objectives of classes, lifestyle, health and a large number of other factors. To develop a personal circuit, it is recommended to refer to the instructor in the ski run.

Skiing is capable of becoming a good means of weight loss, health improvement and increasing the overall quality of life. However, novice skiers should be borne in mind that in order to achieve the goals of one workouts not enough. Classes must be accompanied by the end of the diet, refusal from bad habits, forming a sleep and activity.

In the winter season, sports and physical education, the development of the body and maintain tone cannot be written off with accounts. To some extent in the cold season, when we are threatened with colds and avitaminosis, the exercises are even more necessary than in the summer. In this review, we will look at skiing, its benefit and harm to human health. And also we will try to prove that this is one of the most productive ways of physical activity in the fresh air.

What is useful

We will analyze all the main advantages that can be found in this kind of events.

Improved shape and save tone. Actually, like any other workouts, our body is actively developing, the muscle tissue adapts to the loads increases and strengthened, the volume of lungs, endurance, cardio and so on is growing.

The charge of cheerfulness and energy. And it's not only about how we become rushing. This is a psychological factor that really helps longer remain workable.

Durable character allows you to work on the heart muscle, strengthening it. And besides, low, but uniform load increases metabolism, contributes to the accelerated growth of muscle tissue.

Burning calories and getting rid of excess weight. Over a thousand cyclealories per hour of a unhurried walk in the fresh air. This is just an excellent indicator. Compare with intense run, but in this case less and the level of fatigue, and damage to the body.

This is a comprehensive work of a huge amount of muscles.

As a result, what is useful for skiing for health? Weighing factors. Alternative to other disciplines, only more sparing, safe. And besides, this is a way to get rid of extra kilograms.

What concrete is affected by this sport

It is easier to say what does not affect. In fact, in physiological terms it is an action on muscle tissue, skeleton, and more importantly, tendons and joints. Unlike running, which over time leads to thinning ligaments, winter events reduce the pressure level of three or four times.

What muscles work

Comprehensive nature contributes to the development of multiple groups. Of course, not all of them get the same tone, however, it can be said that we work on the skis on the following departments:

Breasts and hands. First of all, trapezoid and deltid, biceps and triceps. It is ensured by the support on sticks, injections.

Back and abdomen. Movements during riding include turns and small slopes. That is, work on the widest and all press groups.

Legs. Of course, this is still a kind of walk. Work buttocks, hips and caviar.

Neck. To a lesser extent, but still it is in a small tone.

Walking on skis, benefits and key benefits

We laconically go through the most important criteria and parameters, for which this sport is so favorite millions of people. Why it is considered not only the most efficient, but also one of the most convenient workouts.

Availability

Residents of many countries, alas, are deprived of such entertainment due to geographical location and climate. And the truth, somewhere in Egypt, such a self-improvement technique will be completely unpopular. Fortunately, our climate often gives up to five suitable months in the year. And only an ammunition and inventory will be needed for this.

Strengthening immunity

Do not forget that in addition to exercise, there are other benefits. This is fresh and cold air. At the same time, the method of hardening the body and oxygen saturation, especially if you are in nature. This technique really strengthens the immunity and helps it easier to adapt to cold, protect against the cold - the evener satellite of winter.

Slimming

We have already reported about a thousand cyocalorium per hour with intensive walking on the ski. But even if you do not hear, do not drive seven sweats, it is quite possible to achieve an indicator of 500-600 kokalorius per hour. Therefore, such a system often choose for themselves wishing to lose extra kilograms, but not ready for very high loads in the gym. This does not mean that this option is designed specifically for the lazy. It is simply adapted to almost any level of human preparation, it all depends on its invested labor costs.

Development of the respiratory system

In addition to the usual work on the diaphragm, in this case we get another excellent advantage in the appendage. This is fresh and (preferably clean) air. It is quite better developing the respiratory system, contributes to productive influence on functional qualities. It is only worth remembering that the proper breathing technique is key. Breathe nose, at least, inhale, and also keep the respiration periodic and uniformity.

Benefit for skeleton, joints and muscles

What is useful to run and skiing specifically for the body, we already explained. In fact, any active activity is maintained to the development of bone and muscle tissue. What jogging is that the fitness occupation is that weightlifting. But training does not cause damage to the body, do not press the joints and tendons.

Shlakov's removal

Naturally, every time we sweat, then we get rid of the significant number of slags and toxins through the sweat glands, and in addition to other harmful accumulations. Of course, in order for this action as efficient as possible, it is better to take place a special diet course at the same time, as well as periodically consume various sorbents, for example, a polysorb.

Preservation of youth

What are useful for health skiing - clear, and how can they affect the preservation of youth? These are literally air baths that are very effective for the preservation of the youth and elasticity of the skin, smoothing wrinkles. Actually, spending time in the fresh air is a very positive effect. What to say, if you also add lungs or intensive walks here.

Improving psychological state

Why do people like rest in nature? Such a pastime provokes the production of endorphins, hormones of happiness. Therefore, it is preferable to engage in an open-air in any sport, even professional athletes enjoy this method.

Improvability

An excellent way after work reset the accumulated tension, relax with soul and body, get a charge of mental vigor and prepare for the next day. Benefit for health skiing is complemented by a positive effect for our mind.

How to lose weight and improve the form

For such purposes, we will need the aerobic side of this work primarily. That is, a part of the exercise that makes us breathe. This means that we include the program maximum number of movements, but reduce the intensity and level of loads, so as not to exist before the time.

For example, the rise in the mountain is for muscle growth, but not to relieve weight. But throw on long distances, combining different styles and so on is the best option.

It is worth remembering that the benefits and harm for skiing is entirely dependent on a well-calculated individual plan. You can pick it up as independently, using tips from the network and using a professional instructor. Naturally, the second option is preferable.

Age limitations

In fact, there are no restrictions. This is a safe activity for any age group. Many experts insist that children should instill love for this area from two years. But here there is a nuance. As everyone knows, if you make something to do something, you can raise hatred in it to this procedure. Therefore, it is best to carry out active departures with the whole family.

But already at the age of seven years, Chado can be completely given to the section. As a result, since the small years we will strengthen the bone fabric of the baby, helping to develop the skeleton and muscles correctly, improve the tone and immunity.

Who is still suitable walking, is it useful to ski the elderly people? Undoubtedly yes. But it should be observed strict restrictions. If problems with the musculoskeletal system, breathing, cardiovascular system are observed, then it is necessary to include minimum exercises in a casual plan. No physical culture will be in the future if you just do not have enough physical forces for classes. Therefore, only small doses are allowed. And, of course, without complicated descents and lifts.

Preparation

Before entering the park and proceed to direct execution, you need to develop a plan, prepare the entire inventory, get the right clothing.

Equipment

It is best to purchase a special costume. It is comfortable, functional and, not less important, it looks aesthetically pleasant. Bulky jackets and sheepskins do not fit, the hats-Ushanki also remained in the past.

Now there are a lot of excellent technologies that are aimed at preserving heat during walks, at the same time without overheating. The perfect balance is observed, which is needed for body development. But remember that quality is an extremely important parameter. Therefore, many choose expensive foreign brands for themselves or find Russian, less costly, but identical in quality domestic nuggets. Stayer brand can be safely attributed to the latter - its costumes and jackets are comfortable and wear-resistant, and their ability to keep warm and dry will allow you to stay out on the street as much as it wanted.

Visiting a public track for the first time, find out regulars about the rules of behavior.

Take care of your footsteps, this is the most vulnerable place. New boots have an unpleasant habit of rubbing. We recommend taking a plaster and ointment with you.

If there is no Food Court nearby, then it is worth solving the problem yourself, take with you the energy bar and a thermos with an invigorating drink.

And, of course, if the track runs away from residentials, always keep the first aid to the first aid, and a small tourist knife and matches in your backpack.

Types of skiing for walking

In most cases, there are only two - skate and classic. They are designed for ordinary skis. For mountain, for example, there is a species diversity, including tourist running, and freeride, and freestyle, and slalom with carving.

Technique and teaching technique

Actually, it makes no sense to specialize in one form. It is quite possible to own both options, alternating them on different sections of the track. And for harmonious development, it is always better to focus on an integrated approach.

Classic

This is a direct move. For his performance, it is necessary to stand strictly straight and smoothly, alternately move the legs, alternating these movements with the rearrangement of sticks. For each step you need to make a push. This also includes a fully push move when the skier is repelled by both hands at the same time, driving forward, and after the cycle repeats. The feet remain unchanged.

Skate style

This is an angular course that resembles the Latin figure V. The essence in the alternate change of legs, the hands only help the impetus at the end. Movements begin from the inside, gradually shifting.

This is a simpler and fast way, but it requires not a skiing, but a well-rolled track, which can be moved in free mode.

How to learn run

In addition to the two styles designated styles, the future conqueror of snow-covered plains and mountain peaks should learn another couple of mandatory techniques. And only in this case, he will be ready for a real occupation in the conditions of rough terrain.

Ways to overcome lifts

The specific technique depends on the set of factors. It is the density of snow, and the temperature on the street, and drowiness, and what is the most important, the angle of inclination. What he is cooler, the more reliable method it is worth using.

You can simply go to the low slope. This is a time-consuming, but without problems performed by an experienced person.

If the rise is cooler, it is better to use the Christmas tree. This is an alternate step by the same number V.

The coolest bugs need to overcome the ladder. The skier becomes sideways and raises one leg on the slope, then moves to it another with a step in 20-25 centimeters.

Racks of descents

Differs depth of squats. The human knees must be slightly bent. But, if we talk about a high rack, then the slope is almost impaired. It is used for slowing down, maximum air resistance.

The average rack is a deeper tilt, ideal for maneuverability and turns on the descent.

Well, low is used only in cases when the maximum speed is needed.

Types of braking

The main methods are a plow and a gravel. Differences are only in the number of devices involved. The first is a sharp and intense braking, when the socks are reduced together, and the heels are bred apart. As a result, the stop is rebb.

The semi-lug is the turn of only one foot for smooth slow-performance.

Remember - with the help of sticks no one never slows down.

Runs in motion

The main way for both professionals and beginners is a wedge. To perform the reception, it is enough to transfer the body weight to the side where we need to turn, adjust the leg, bend your shoulder. Inertia will deploy you.

Contraindications

What is useful to walk on skis us now extremely clear, but are there pittle stones?

Actually, steep slopes, serious loads and terrain with a mass of obstacles in principle is contraindicated by novice. The main thing is to take a lot. But there are medical recommendations.

Existing injuries;

Operations of any plan less than half a year ago;

Violation of the functions of the musculoskeletal system;

Joint diseases;

Spinal injuries or spinal disorders;

Osteochondrosis, nephroptosis, rheumatism and other indigestion disorders.

Conclusion

We talked a lot about how it is useful to ski, but they forgot to mention that not only in rehabilitation and positive effects here the main essence lies here. Such a pastime is nice. This is great entertainment, active leisure for the whole family. It is worth a couple of times to get into the park by the company, armed inventory, and the event will be traditional.

Skiing is a healthy and useful event in the winter season. Walking on skis contributes to improving immunity, heart strengthening and total body tone.

For beginner, equipment, kilometer and weather are of great importance. It is necessary to correctly organize a sports activity that the first acquaintance with skiing gives positive results in the future and instilled in the young athlete. The desire to develop in this sport.

What is the use of skiing

Beginners athletes should know what is useful to walk on skis. The very first classes should be carried out no more than an hour, three times a week, given the weather conditions.

Walk use:

• the spine is strengthened;
• general hardening of the body;
• immunity increases, resistance of the Spirit;
• beneficial effect on the nervous skier system;
• the body is filled with active oxygen, energy, cheerfulness;
• the burning of calories is activated, stimulating weight loss;
• coordination of movements is improved;
• prevention of tuberculosis disease;
• the heart muscle is strengthened, lungs.

Attention! So that the introduction into the sporting event is successful, start with a small, gentle skiing with a length of about 4-5 kilometers. Every quarter of an hour is recommended to do a breather to normalize the respiratory system of the novice athlete.

Technique walking

Ski ski lessons include training the basics of skiing techniques of skiing, knowledge of the basics of security on the highway and behavior when driving.

For a productive trip, it is necessary to master the main types of ski walk:

1. Double alternate move. The basic, basic skiing technique involves the execution of two step slides. These two steps include repulsion and slip. The limbs of the hands are moving as with normal walking: right hand - left leg, left hand - right leg.
2. Four-sided alternate move. This type of move is harder to perceive, as the movements of the hands and legs are diverged over time. The action of one move includes four sliding steps, two shock with ski sticks.
3. Single simultaneous move. The basis of the technical base is hire on one of the skiing with a parallel pushing with two sticks. This type of riding should be trained on the highway without bugs and slopes.
4. Ski descent. Responsible sport requiring courage, skill and knowledge of basic skiing techniques. It is necessary to correctly turn turns, as well as to use the braking technique of Plow.
5. Transition from an alternate move at the same time. It is performed in step. When the sliding occurs on the right skiing with the release of the left stick, in parallel, the athlete takes the right stick. When an impulse of the right foot is completed, two sticks touch snow cover. Now the weight is transferred to the left foot, push sticks, substitutes the right ski to the left.
6. Skown stroke. The running type of riding, in which the skier's actions resemble the skater. This technique is suitable for professionals during a descent with gentle slopes. It contributes to the formation of a strong muscles of the runner and increasing adrenaline. The athlete alternately repels his legs, applying maximum efforts every time every joke to dial the maximum speed. The movement of the ski stick occurs both with normal walking. If the segment of the track without obstacles, then the simultaneous repulsion of the legs and arms is possible.
7. Climb. Ski skills are trained for the smallest energy and time costs. The success of the lift on the hillock depends on how the angle is skiing in relation to the horizontal surface of the slope. The main subspecies of this technique are: "Lestenka", "Christmas tree", "Sea and aged", their use depends on the corner of the conquered mountain. In the class, during the training lessons, special attention is paid to the slope.

The coaches know which muscles work when walking skiing, so the maximum amount of time is given in training in sports halls on the muscles, legs and spins.

Best Age for Skiing

Skiing are suitable for any age category, starting from four years. The main rule when riding younger schoolchildren and the highest athletes - not overdo it with loads. Start entering complicated elements, increasing the duration of riding should be increasing that the body is used to high physical exertion.

Skiing is the best free time, unlike a computer and a TV. In addition to a healthy body and spirit, a person gets a lot of positive emotions and the opportunity to strengthen his physical and spiritual health.

Skating for an elderly person is life, health, update. Active pensioners do not suffer from senile marats and other age disorders. Movement stimulates brain activity, leads muscle tissue tone, improving overall health.

Preparation for walking

Preparations for the winter walk lies in the right equipment, equipment and moral readiness.

1. Warm, comfortable, non-skating movements costume. Material underwear - cotton, second layer - woolen clothing. For the elderly skiers, it is important to protect the lumbar department from frozen, you can wear a scarf of natural wool or a special, warming belt (acquired recommended in the pharmacy network).
2. On top of a lingerie, a wool suit is recommended to wear a jacket without a warm lining, but from an unproduced fabric.
3. The choice of inventory for trips must correspond to the growth of the skier plus 15 cm, and sticks - minus 10 cm. When choosing hunting equipment, it is preferably skiing, made of natural light wood, which is wider and shorter than pleasure.
4. It is necessary to dress in such a way that the first minutes of staying in the air seemed cool. Then, with intensive physical exertion during walking, the desire will not appear to unzip the jacket. Easy uniforms will help to avoid colds.
5. The shoes athlete must be comfortable, wind-resistant, warm. For a walk it is better to wear a couple of wool socks.
6. With a street temperature below 12 degrees Celsius it is necessary to wear a headdress from natural wool. At a higher temperature, a cap from dense, two-layer cotton.
7. Hand brushes need to protect against frost vechers, they warm better gloves.
8. Glasses are needed as needed, with clear weather.
9. Boots should be taken on the size more, so as not to cause the foot, circulatory disruption, freezing of the legs.
10. For small skiers, you can purchase adjacent jumpsuit. Classic ski suits are suitable for children from 9 years. Young athletes are also not worth overheating.

The influence of weather conditions is a decisive factor in preparing for a sports walk.

Skiing for weight loss

Walking on snowshoes burns enough calorie to save the skier from excess fatty deposits. A couple of hours of skiing is equal to a full-fledged training in the gym.

The amount of split calories directly depends on many factors:

1. Personal exchange processes athlete.
2. Duration of training sessions.
3. The air temperature affecting the intensity of the removal.

On average, one hour is burned from 400 to 1350 calories.

Contraindications for skiing

When ignoring contraindications, walking on skis will harm the body and no benefit.

Contraindications for sports activities:

• pathology of the spinal column;
• the period of tooling the fetus;
• weakened immunity after the suffered disease;
• postoperative period;
• disability;
• heart disease, lungs.

If there is one or more names from the list, riding is not recommended, as it can have a negative impact on a person.

It is necessary to correctly organize the lessons, especially for beginners, taking into account the load, skier's age, health. Therefore, before the start of the planned arrival, a survey should be examined to exclude diseases that prevent winter skating.

For an effective walking on snowshoes, it is necessary to adhere to the basic rules of skiing:

1. The load must correspond to the age category of the runner.
2. It should take into account his skills and experience in ski trips.
3. If classes take place professionally, then you need to go through a medical examination for the establishment of a health category.
4. Duration of travel, load intensity, the complexity of the activities must be increased by increasing.
5. For beginners, it is necessary to master the main skiing technique - slip, which should be mastered on the horizontal, level ski.
6. Before training, it is necessary to argue the muscles, make slopes and stretching limbs to eliminate dislocations when falling, injury.
7. In order to avoid the negative impact of the active load on an athlete after the end of the event, a couple of hundred meters should be held to restore the breath, gradually leading to normal heart rhythm.
8. The increase in the load can be carried out every two weeks of riding, with a frequency of classes at least three times a week.

During workouts, watch your well-minded if there were failures in the heart rhythm, the head was spinning, or painsed pain, it was better to interrupt the lessons before eliminating the symptoms of malaise. Remember, physical exertion is necessary for a comfortable human life.

Do you know that the occupation of such a sport as skiing - One of the most correct ways to strengthen the muscles, raise a vital tone and immunity in a snowy cold winter? Ski holidays are not just a way to keep good health. This is an excellent tool in the fight against winter depression and Handrea. After all, there, where they ski, the fun reigns, and around clean nature.

Pluses from this sport set. Among them are the rehabilitation of joints, raising the tone of muscles, strengthening the press, burning extra kilograms. And there are practically no minuses.

Ski classes

It is not difficult to conclude how it is useful to ride skiing. It is enough to know what kind of significant use this sport brings the body. First, smooth, sliding and soft movements during the ride provide the right work of the knee joints. This gives them additional moisturizing. In addition to the knee, the hip, elbow and shoulder joints are also involved. Dimensional, harmonious body movements are developing and strengthening them. As a result, the risk of development of arthritis and arthrosis is reduced.

Secondly, the outdoor ski rides are positively affected by the state of the cardiovascular system. This strengthens the work of heart muscles, leads to normal condition blood pressure. Metabolism processes are restored and accelerated. All this is naturally reflected in the immune forces of the body.

Thirdly, physical exhaust exercise at temperatures below zero have a strong hardening effect. Well, the most important thing, skiing leads to the production of endorphins. And, as you know, this "hormone of joy" will not give to hear from the winter depression.

Skis, what muscles work?

Classes on sports skiing, first of all, affect the state of the muscular system. When riding a job included most of the body muscles. Moreover, it is not only about large, but also about secondary groups. This is reflected in the state of the muscle tone. After all, it is not for nothing in virtually in all the fitness clubs there is a "skis" simulator. During even the most unhurried ski ridge on the nature of the simple route of the press muscle, in particular the lower part, is shrinking in one hour several thousand times. It is extremely effective for giving the stomach with a tightened flat shape. But at the same time in the work of the muscles of the back, legs, buttocks. In general, skiing is a direct path to a beautiful strong body.

Are skiing for weight loss?

Naturally, in many women who follow their figure and kilograms on the scales, the question arises, and is it possible for skiing to reduce weight? In one hour, the body goes from 500 to 1200 kcal. This figure varies depending on the terrain and on what technique a person uses and how fast it moves. But even if you make a slow walk along the plain, and not on the mountain route, it still turns out a sufficiently large number. And if you compare it with indicators after swimming, sports walking or running, it turns out that skiing classes are one of the most efficient ways to get rid of excess weight. At the same time, a person not only loses weight, and also in parallel strengthens the muscles. As a result, the fat layer decreases, and the forms of the body become relief and elastic.

Ski - Exercises for beginners

Winter skiing does not require expensive equipment and special training. You can learn how to ride yourself or with the help of an instructor on the ski database. Of course, it is better that a person who is able to show the main exercises, with which you can learn a slide. In addition to ski walk, it will also be necessary to master the descent technique from the slopes, and a more labor-intensive rise. Many novice skiers get injuries only because they did not care for braking exercises. It would seem that such a little can entail out dislocations and bruises. Training skiing is not difficult process, even fascinating, but it requires discipline and attentiveness.

a) Mountain skiing

Mountain skiing is a very popular view of winter sports, which implies a skat on mountains. He is known since the 19th century. Of course, the Motherland Mountain Ski - Austria and Norway. Initially, ordinary skiing with semi-rigid fastenings were practiced. Over time, they were improved. To date, mountain and cross-country skiing are very different from each other. These are absolutely different sports equipment.

Skiing

Learn how to ride skiing by various technicians. From how training will occur, the future professional level of man depends largely. Each professional, and even an amateur, an individual technique. Much depends on the person who will instruct a beginner. Each instructor uses his techniques that are reflected in the craftsmanship. Therefore, it is important to choose the right teacher. If a person gets the right and adequate instruction, then in the future it will only remain gaining the necessary experience.

Also importantly choose for yourself skiing and suit. But if everything is quite simple with clothes, then with the choice of skis, things are much more complicated.

How to choose skis?

When choosing a ski first, attention is paid to the level of man's skill. There are several types of ski: professional, skiing for experienced and for beginners. Newbies, of course, interests the last option. These are cravings skiing with a wide heel and toe with a narrow waist. They are very similar to children's skiing.

The second, to which you need to pay attention is the radius of the cutout. For those who like smooth turns and good speed, there are skis with a radius of 17-18 m. If there is a desire to enjoy the power of the centrifugal force on the corners, then choose ski with a value of 10-12 m.

After the skill level was determined and the cutout radius was selected, you can proceed directly to the choice of ski for growth. For newbies, the ski length is determined by this, the increase in minus 20 cm. With each new season, as experienced experience, you can gradually increase the size of the ski, about 5 cm per year. Option for pros - length equivalent to growth.

And the last but no less important is the choice of hardness. So, how to choose mountain skiing, based on this criterion? It takes into account extremely preferences of the skier. If there is a good experience and useless amortization, then you can choose soft skis. Professionals, fans of clear and beautiful turns, more hard skis will be suitable.

If you look at famous brands, Mountain skiing "Atomic" and "Head" are very popular. These two stamps are leading today. Skis "Atomic" are used by athletes at the Olympic Games. This is a standard of modern ski equipment. Ski "Head" are no less popular among beginners and professionals.

Mountain skiing for beginners

Soft skiing are suitable for beginner skiers. They should be 20 cm in short, than human growth and have a cut-out radius of 17-18 meters. Newcomers when choosing a ski should also be taken into account and characterize the track. If these are candy ledges, then it is better to try happiness on narrow skiing, and on deep snow cover - on wide. It is believed that the shorter the skis, the more stable they are. In general, buying new mountain skiing, a beginner skier must take into account the mass of the nuances. It is better to purchase, consulting with the consultant's seller. He will ask you before offering any skiing, about the technique and experience, thereby determining the level of your skill. Only after that the optimal models will be proposed.

b) cross-country skiing

Running skiing, unlike mountain, designed for sports on the plains. They are divided into several categories:

• professional;
• training;
• pleasure;
• for beginners;
• junior;
• - children's;

Also, cross-country skis are divided into universal, skate and classic. They differ from each other not only by the structure, but also the technique of step. To date, the "Fischer" crossing skiing are one of the best.

Skate skiing

Skis skis tough and shorter than classic. Non-professionals can determine them by stupid Mask. This type of ski features behavior on the track. Unlike the classic, ski ski when repulsing should touch the snow with the whole surface. You need to leave a gap of 3 mm. Otherwise, she will constantly cling to snow. At the same time, the speed drops significantly. Created these skis for the skate stroke. Hence their speaking name.

Skown move

The skne course is the main exercise for studying the method of turning with overcrowding or repulsion in the sliding step. It is known for a long time and has been widely used in skiing.

After the appearance of plastic skis and improve the quality of the ski tracks, this way to move skiing is one of the main. Rock-powered wide ski tracks allow the skate stroke to develop the highest speed as much as possible.

Currently, the following options for this method of movement are distinguished:

• half-shot simultaneous move;
• simultaneous one-sided ski stroke;
• simultaneous two-ski skiing;
• skate stroke without maham hands;
• cross skiing.

Ski for beginners

For beginners, tourist skiing is best for walking. But choose such skis not just. For those who prefer to independently put routes along a loose snowmall, the Touring models are recommended. They are quite wide and sustainable as possible. Models with the characteristic inscription "Fitness" and "Recreation" are ideal for those who love measured walks along the laid tracks, enjoying the scenery of the winter forest. If we recommend any brand, you can confidently assert that the leading positions hold the fiscal skiing "Fisher". They are perfectly suitable for beginners of any age and physical training.

How to choose skis?

Less frequently in front of those who wish to master the ski run are the question about where to buy skis? And in vain. The choice of the first inventory is the responsible business. Successfully selected skis affect the future style of sliding and even at the rate of training. Therefore, get them better in a specialized store from a good seller-consultant.

First of all, when choosing a ski, it is necessary to determine the level of skill skiing, and what style he is going to learn. It can be a skate or classic course. Different styles require an absolute different inventory. Of course, there are also universal skis. But if you select their rigidity and length under the classic stroke, then with such characteristics, comfort is lost while running the skate. In general, it can be concluded that universal skis are not the best choice. If there is a desire to master both skating techniques, then the optimal option will be the purchase of two different pairs of skis. Of course, knowing how much skiing is - it is very expensive, but it is worth remembering that this inventory is not bought for one year.

Ski preparation for the winter season

In order to prepare skis to the new season, they must be subjected to the following processing stages:

• Cycle;
• Primer (it implies preparation before applying the main paraffin);
• Ski primer under the main paraffin, which should correspond to weather conditions;
• Paraffin applying;
• Application accelerator.

Now more. After purchasing a new skis set, they will need to be carefully prepared for the application of paraffin. And already immediately before each yield on the track, paraffin and powder accelerator are applied to them.

Single attention deserves storage of ski summer. They are placed in a dry darkened place, tied with each other with sliding surfaces. Cannot store skiing On the balcony and near the heating devices. At the end of the season, the skis is subjected to conservation. They first cause a bold layer of soft paraffin, and then placed in a special case.

Skiing is one of the effective ways to lose weight. They can also be engaged in winter and summer, alternating walks through the snow and workout on the simulator. It is important to competently pick up the exercises to lose 400 - 700 kcal for 1 hour of classes.

📌 Read in this article.

Slimming skiing benefit

Ski running has a positive effect not only by human weight, reducing it, but also for general health. Both coaches and doctors produce a lot of useful properties for skiing:

• during the exercises, all the muscles of the body are being worked out, including the most problematic - buttock, abdomen, the back surface of the hips;
• with regular classes, ski runs can be abandoned by additional training in the gym;
• slide on such sports shells is safe for joints, ligaments, such a load is not contraindicated even with greater weight;
• the probability of injury is very low, for example, if we compare ski training with jumps with a rope, running;
• most of the time exercises are performed on the street, the body is fully saturated with oxygen, which automatically speeds up metabolic processes.

It is believed that weight loss is completely optional to adjust the power, but doctors argue that the results will be better, if in parallel with ski training sersections to comply with a low-calorie diet. At the very least, it is necessary to abandon the sweet, fried, salt and oily. It is advisable to exclude sweet carbonated drinks from the menu, alcohol.

Ski walking or running, carried out in the fresh air, strengthen the immune system, serve as hardening the body. This means that a person will be less ill, it will not affect seasonal colds. Often this kind of sport helps to solve problems in psycho-emotional plan: the nervous system calms down, stress becomes rare, good mood and cheerfulness become permanent satellites.

Such an integrated positive effect on the body will inevitably lead to weight loss. An additional bonus will increase the elasticity, the muscles fortress - the body will become slim, taut and without sick.

Disadvantages of classes

Despite the obvious benefits for weight loss, ski workouts have some drawbacks:

• Such a load is contraindicated to people with heart disease, musculoskeletal system. This question is solved individually, the feasibility of such weight loss should evaluate the attending physician. For example, some people with chronic bronchitis can be contraindicated by skis, but with pneumonia in history - allowed.
• For classes, you need to purchase special equipment or simulator. It is not suiced, requires some knowledge of the choice of equipment and shells.
• Training in winter can be carried out in parks, on ski slopes. And for their visits, time is necessary, and at least 2 - 3 hours. Unfortunately, many people are simply devoid of such an opportunity - to allocate three times a week time for a full workout. It is possible to solve the problem by replacing the exercises on the simulator.

In addition, skiing slimming is gradually, it is not worth counting on quick results. If a person does not adhere to the diet and loads his body only with a ski run, then for 2 to 3 months he will be able to lose weight only at 5 - 7 kg. But with more "aggressive" mode of the day and training, it is possible to achieve much better results - a monthly person can lose 3 - 5 kg.

How to choose cross-country skiing

• There are three types of cross-country skiing - skate, combined, classic. For beginners, it is recommended to give preference to the last option, which are equipped with a special notch - it does not give the skier to roll back when running or walking.
• There are criteria for choosing a ski by weight of a person - the more body weight, the longer and tougher should be skiing. In order not to make a mistake in the choice of the length of the sports projectile, you need to get up straight and raise one hand up - the normal length of the same, in which the rounded end of the ski in the standing position comes to the wrist of the raised upper limb. Ski sticks must reach the field of man's armpits.
• Modern skiing go immediately complete with shoes, they have an individual mount. Footwear for physical education in the cold season is rather warm enough, so you do not need to buy it with a small margin of "under warm sock".

If a person is just beginning to engage in ski training, it will also be a regular walking version of equipment. Quality such skis do not differ from professional, but they cost much cheaper. There are no special notches on such a walking equipment, so you will have to regularly lubricate their surface with a special ointment.

Clothing for classes

Since the ski run passes in an active pace, it is not worth dressing too warm. Professional skiers prefer to use thermal underwear - thin, well maintaining warmth, not molding movements. Basic principles for choosing clothes for skiing:

• be sure to wear cotton underwear, from synthetic T-shirts and openwork panties should be abandoned;
• thick socks do not need - ski boots are warm enough;
• too warm jacket, too, do not need to wear, the optimal option will be the light, not constraining movement jacket-windbreaker, which is necessarily put on a high-colater sweater.

Rules for conducting training

Ski classes help to lose weight - this is an indisputable fact. But he is "valid" only if training is carried out correctly. There are a number of general recommendations, mandatory for execution:

Walking

Walking is carried out by a classic way - one pin with a ski stick is made on one sliding step. This is the easiest movement that allows you to develop a fairly greater speed, work out the muscles and the top, and the bottom of the body, without experiencing strong fatigue after a few minutes of classes.

After mastering the above techniques, it can be complicated - one push with two sticks at the same time is made after two sliding steps. With this movement, it is important to breathe correctly - the breath is done through the nose, exhale through the mouth, it should be done calmly, without dirty.

Ski walking allows you to learn how to proper coordination of movement, breathing, teach the body to the loads. First, workouts can be carried out on the plain with minor lifts and descents - the skiing in such places is usually 0 rolls, it is easy to move even to beginners.

About skiing techniques See this video:

Riding

You can travel on skis by a classic or skate way. In the first case, we are talking about the movement only on the already laid highway without sudden lifts and descents. During training, a person must perform two sliding steps and only after that repel the two sticks. The optimal version for weight loss is considered to pass the distance of 5 - 10 km in this way.

The skating technology is more complicated, it can be "connected" after the body becomes more trained and hardy. Proper running of the ride in this way: repulsion occurs in the inside of the skis, the foot goes as if to the side - imitation of driving skating. You work alternately, it is possible to repel sticks with every step or in any convenient graphics.

Fast skiing makes the muscles of the berries, the back of the hips. An excellent choice will be the alternation of driving and walk - for example, the change of the method every 20 to 30 minutes.

Ski simulators

There are two types of similar sports equipment: with a bound system and non-associated. In the first case, the simulators are the simplest technical model that is easy and quick to master even a novice athlete with a lot of weight. The problem is that such training will be monotonous, quickly will be bored - weight loss will not be.

But the simulator with an unrelated system not only provides walking with legs imitating the ski run, but also requires constant coordination control - instead of the handrails, there are cables that will help to keep the balance only with the general voltage of muscle tissues.

Ski train simulator SKIERS EDGE "CLASSIC"

The rules for holding training on the ski simulator does not differ from the usual walks on the same gear in winter on the street, just need to get dressed more easily. Coaches and doctors nutritionists recommend losing weight with skis and summer (on the simulator), and in winter.

Results that can be achieved

If you observe not only the regularity of workouts, but also a low-calorie diet, and drinking mode, then in 1 month it will be possible to get rid of 3 - 5 kg of excess weight. It is important to understand that the body will acquire, thanks to the ski "walks", slender outlines - the muscles will strengthen, catch up, the skin will cease to be flabby, and cellulite will disappear.

To enhance the effect of weight loss, classes can be carried out in the food film - wrapping before training will make the skin smooth and elastic, will speed up the burning process of fats.

Skiing is not only entertainment, but also a real weight loss technique. Regular training, properly performed classes and compliance with the recommendations of specialists - the key to success in the "event" of the formation of a slim body without unnecessary kilograms.

Useful video

For the benefits of skiing, see this video: