Anna Milyaeva, a fitness expert, specialist in the preparation of Olympic national teams, tells about how to avoid excruciating pain in muscles and joints after the first days spent on the slope, how to reduce the likelihood of injury.
The attractiveness of winter sports is growing every year. This is especially true for mountain disciplines. At the beginning of winter, a lot of newcomers rush to stores to buy special clothing and equipment, believing that this is exactly where the ascent to the heights of skill should begin. However, experts think differently: before you go for equipment, you need to prepare your muscles for stress.
Even one day of skiing down the mountains can for a long time, if not forever, discourage the desire to get involved with skiing or snowboarding. To prevent this from happening, a few weeks before the opening of the season, beginners must correctly assess their form. If the general physical fitness is at the proper level, then the training process will not take much time and the main efforts will be aimed at strengthening a small number of muscles. If the word "gym" for a person is an abstract concept, you will have to quickly solve several problems. What are they?
Most of us have paid attention to how skiers and snowboarders, gliding beautifully down the slope, are excellent in balance. It turns out that their main assistants in this difficult task are the muscles of the press. If during skiing the press is not included in the work, it becomes very difficult to control skis, and it becomes almost impossible to snowboard. That is why all kinds of crunches, leg lifts and other exercises on the press, which the Internet offers to athletes in abundance, should be adopted by beginners on the eve of the season of serious physical exertion. Classes, of course, should be regular and have the character of daily practice. Training on unstable platforms such as barefoot and core platform will also help develop a sense of balance and make the abs work. In addition, this type of equipment will strengthen the ankle joint, which will allow you to feel more confident in unusual shoes.
When skiing or snowboarding, the spine always experiences a fairly strong load. Therefore, it is necessary to strengthen the torso on both sides: not only to swing the press, but also to load the back muscles. Classic torso lifts from a prone position are just what you need!
Beginners are convinced that their hands are minimally involved while riding. This is partly true. But! Hands work actively between descents, when you have to constantly wear skis or snowboards. If your hands are weak, then the very next morning after the first day on the slope, it will be difficult even to dress yourself.
In addition, many tracks, especially in our country, are equipped only with drag lifts, which exert additional and unusual loads on the arms.
Strengthen your biceps and chest muscles with wide push-ups. With a narrow emphasis, we give a load to the triceps. Regular reverse push-ups are also beneficial for the triceps.
The onset of cold weather for some people means that it is time to take out blankets, woolen socks and hibernate before the onset of warm days. For others, the winter season is one of the most anticipated and as soon as the temperature outside falls below +15 0, they take out their ski equipment. From this moment on, the agonizing wait for the moment when enough snow falls to set off to conquer the slopes as soon as possible!
Skiing is an incredible sport. It is addictive, be careful! Anyone who at least once got on skis and tried to conquer even the lightest tracks, will definitely want to repeat these sensations over and over again.
Why is skiing so deeply rooted in our lives? Is skiing good for the human body?
Let's look at the main reasons why skiing can become an integral part of your pastime.
Skiing makes people happier
This is not just a generalized opinion that has developed from the stories of people about their holidays in ski resorts. Studies have been carried out by Korean scientists, in the course of which a relationship was established between skiing or snowboarding with mood, well-being and positive psychology of a person. The results showed that people who practice alpine skiing have an improved overall quality of life, health indicators and a surge of positive emotions. Such results are typical even for those who rarely manage to ride the slopes.
Scientists also highlight such positive effects of skiing activities as:
Alpine skiing brings people of different ages and cultures together. Mountains bring people closer!
Skiing makes people happier and it's scientifically proven!
Are there any special exercises for skiers? This question arose in my head almost immediately, after the very first day of skiing. Immediately I will make a reservation that all my adult life I have been involved in various sports and believed that I was quite well physically prepared. But the first forays on the ski slope quickly convinced me of the opposite.
And the point is not that alpine skis themselves have an impressive weight, and you need to be able to carry them on yourself (although this too). It's just that, as it turned out, the skier's legs undergo serious specific loads, so at the end of a skating day I could hardly move them.
Moreover, a skier must have not only excellent strength training and endurance. All his movements on the slope must be well coordinated, i.e. the situation on the ski slope changes with lightning speed. In fact, there are a lot of exercises for skiers to develop strength and endurance, as well as coordination, balance of movements, and today we will focus on the simplest ones.
First, before the main workout, you should warm up your muscles a little. Here, running will help us, because during running, almost all muscles are involved. I usually run for about 10 minutes, whether it's a treadmill or a forest clearing.
Further, almost all exercises are designed to develop leg strength, well, and a little for coordination of movements.
We do squats alternately on each leg. The arms are spread apart, parallel to the ground. At the same time, we try not to lift the heel off the floor or ground. We hold the knee of the supporting leg along the vertical axis and make sure that it does not turn to the sides. Squats are not deep (half squats). The free leg is slightly bent and laid back. Keep your back straight and look straight ahead.
From a standing position on one leg, we bend forward. The beginning of the movement - the arms are spread apart parallel to the ground. At the end of the exercise - the body is tilted forward, the back is parallel to the ground, the arms are also spread apart and parallel to the ground. The free leg is straight and laid back parallel to the ground. That is, it is almost an ordinary "swallow". You can stretch your arms forward.
Weighted Forward Bends