In winter with the theme of ice and snow, skiing is undoubtedly the sport of choice for people. As soon as he thought of the thrill of flying in the snow, snowmen (especially beginners) couldn't wait to get on the cable car and rush to the ski slopes. But in the following days they must repent for their own impulses. why? It's mainly because they started skiing when they didn't do warm-up exercises. After skiing, they get sore and exhausted, and they don't know how to relieve these symptoms. How can this be good?
In fact, it is very simple. This is the same reason that sports games need to be trained in advance. Skiers must also prepare well before skiing. Without adequate warm-up preparation, sports injuries are more likely to occur during skiing. Therefore, before skiing, we need to strengthen three aspects of training, that is, training for the muscles and tendons around the knee, the strength of the foot and the flexibility of the body.
First of all, we first understand the importance of these three factors in skiing:
1, knee
For the sport of skiing, the knee is the most important part. If you ski 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 (quadriceps and ankles) around the knee.
2, the foot
Of course, the foot also plays a vital role in skiing. Because when skiing, in order to maintain the balance of the body, the whole body needs to be pressed on the tongue through the lower leg, which means that the body weight of the lower leg will be twice that of the normal body. Therefore, if you do not have a strong calf, you will be guilty of sin during skiing and after skiing.
3, flexibility
The last thing to say is that it is not enough to be muscular and have strong limbs. The flexibility of the body should not be overlooked. Because the skiing is very intense, it will cause the body's muscles to contract. If the flexibility is not good, and not to say it is easy to hurt, the sour feeling after skiing alone can cry for you, and even walking will make you laugh.
So how can these problems that may be involved in these three aspects be avoided through training? Let's talk about specific training methods.
1, improve cardiovascular function
In order to avoid getting breathless during skiing, you need to improve your cardiovascular skills before skiing. In general, jogging and cycling are excellent exercises for cardiovascular function. However, it must be stressed that there must be regularity in cardiovascular function training. It's best to practice 3 to 5 times a week, and each training session should take no less than 30 minutes.
2, improve the quadriceps function
As mentioned above, to avoid knee injuries, quadriceps training should be strengthened. Here is an effective exercise method (action resolution):
1 Sitting in a chair first, keeping the back perpendicular to the ground;
2 Then, lift your buttocks from 15cm to 20cm. During this time, keep your back perpendicular to the ground 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.
3 Repeat this action about 15 times in this way. Replace the support leg and do it 15 times. This is a group.
4 Conduct this training every week and increase the amount of training appropriately until you can easily do about 30 times per foot support in a group.
3, carry out training
1 Stand on both feet, shoulder width, body perpendicular to the ground;
2 Then move slowly back down until your thighs are 90 degrees to the back.
3 After holding this action for a few seconds, slowly lift the back and return to its original position. Repeat this exercise 10 to 15 times as a group and do 3 to 5 groups each time.
4 Increase the amount of training appropriately every week until you can easily repeat about 30 times in a group.
Note: During this training, you may feel unstable and wrestle when you are kneeling. Therefore, you must remove all factors that may cause damage, such as bumps, before exercise.
4, improve foot muscle function
1 Lying on the bed or on the ground, lift your feet. Note that your thigh should be perpendicular to the ground and the calf parallel to the ground.
2 Then slowly raise the buttocks to the ground about 5 cm, not too high. Keep this motion for about 5 seconds and slowly lower it. Repeat this exercise for 8 to 15 times as a group, with 3 to 5 groups for each training session.
4 Increase the amount of training appropriately every week until you can easily repeat about 30 times in a group.
6, improve calf muscle function
Before you start this training, try to relax your body, especially your feet.
1 Stand upright on the stairs so that your heel is suspended. Use only your forefoot to touch the ground. This will last for about 10 seconds.
2 Then, keep the forefoot on the ground, slowly raise the heel, and raise as much as possible, so that after 10 seconds to adhere to slowly put down.
3 Repeat this action, 8 to 15 times as a group. Each training should be done in groups of 3 to 5, and increase the training volume appropriately every week until you can easily repeat about 30 times in a group.
4 Try to keep your legs straight and your knees bent slightly during the entire exercise. This can make it more difficult, but it is also best.
7. Strengthen abdominal muscle training
Do you think skiing is not related to abdominal muscles? It is a big mistake. According to personal experience, after slipping snow, there will be soreness in the abdomen, as if you had just done N sit-ups the day before. Therefore, this training must not fall.
1 Lying on the floor or on the bed, your knees are bent so that your feet and hips are on the floor or mat, and your feet and hips are separated by a certain distance, about 30 to 45 cm. Hands clasped and held behind the head, and arms folded flat on the bed or on the floor.
2 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 this movement 10 to 15 times. (This is somewhat similar to sit-ups)
3 This training is done several times every other day, and the training volume should be increased appropriately every week until you can easily repeat about 40 times in a group.
8, perform a proper amount of stretching exercises
Stretching can both enhance flexibility and also train your body's muscles. Proper amount of stretching exercise before skiing can greatly reduce body aches after skiing.
Here are 11 of the most basic stretching exercises:
Stand on one side of the wall, place your left foot in front of your right foot, and place your right heel 30 to 45 cm in front of your left toes. The palms of the hands are flat against the wall, the right knee is bent, the left foot is almost straightened, and the hips are slowly pushed forward until the lower leg or left leg feels tight. Then hold this position for 15 to 30 seconds, then slightly bend the left knee, but the left heel tightly, tighten the left foot squat. After doing so, repeat this action for another leg.
2 Sitting on the soles of the feet on the ground and keeping it together, hold the feet with both hands, and then pull the heel to the groin. The upper hip or elbow presses on the inside of each knee, and the body leans forward so that the knee presses against the ground. At this time, there should be a feeling of tension under the groin and under the back. Similarly, you need to maintain this position for 15 to 30 seconds.
3 Put your left foot on a platform or railing with a high waist, place the left heel on the platform, bend your hips forward, and tilt your upper body toward the lifted leg. Pull up on the raised foot and lower back. Feeling stretched. Keep this position for 15 to 30 seconds. Repeat this action in the right leg.
4 Standing on the wall, with your right hand against the cockroach, hold your body up. Raise your right leg to the buttocks, then use your right hand to hold your instep or fetus. Lightly pull your right foot against the hips, making the thighs feel taut. Then hold this position for 10 to 20 seconds, repeat the action on the other foot.
5 facing the door frame, put your hands on both sides of the doorway, after the shoulder is level, walk forward through the door until the chest muscles are slightly tensioned; and keep this position for 20 seconds.
6 facing the side of the door frame or upright column, put your hands on the door frame or post, about shoulder height, slightly arched shoulder shrugs, so that the upper back part of the muscles have a feeling of pulling open, and then hold this position for 20 seconds Do not move.
7 Standing feet open and shoulder width. Stretch out your right arm and bend it to the left. Hold this position for 20 seconds. Then extend your left hand to the right and repeat this action.
8 The right foot bends to the left and the left foot is flat to the ground. The toes are moving forward and the left foot is slightly in front of the left knee. Do not change the position of the right or left knee and push the hips forward and down. The upper part of the right hip, the groin or the side of the gill should have a feeling of tension. Hold this position for 15 to 30 seconds without moving the other leg and repeat this action.
9 head down and prone, grab your right foot with your right hand, and gently pull back toward your hips. The right quadriceps muscle (upper right thigh) should be stretched. Keep this position for 15 to 30 seconds. The left leg repeats this action.
10 Sitting on the ground with your legs stretched forward, your knees straight, and your feet open about 90 cm apart. The hips bend forward, and the upper body is bent toward the left leg, holding the left ankle with both hands, and the chin and the lower back should be tightened. Then hold this position for 15-30 seconds. Repeat this action on the right leg.
Sitting on the floor, legs straight, legs open about 90 cm apart. Hold your left knees and knees with your hands and lift your left foot towards your chest. At this time, your buttocks (thighs and hips) should be stretched. Then hold this position for 15 to 30 seconds, and repeat the action on the other leg.
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