Skiing was especially popular in the second half of the 20th century. Today, many have forgotten about it, and undeservedly, because walking or skiing is an excellent option for physical activity that allows you to keep yourself in excellent physical shape and improve your health during the snowy season.
From our article you will learn about the benefits of this sport, what effects it has on the human body, as well as about the types of skiing and whether it is worth introducing children to skiing.
What are the benefits of skiing?
Skiing is one of the most beneficial types of aerobic exercise. They have a wide variety of positive effects on the human body:
- The simplest effect is a good mood. Ski slopes, as a rule, take place in picturesque places, which means that the athlete has a wonderful opportunity, in addition to his main activity, to admire the beauty of nature, he receives aesthetic pleasure, which certainly affects his mood. During the ride, the body intensively produces joy hormones - endorphins. This helps fight depression.
- Hardening effect. Environmental conditions during a ski trip are constantly changing: snow, wind, frosty air - every skier faces these natural factors. The body learns to respond correctly to weather changes, which means its resistance to adverse external factors increases.
- Blood flow and breathing are activated. During skiing, as with any other type of movement, the heart contracts more often, blood circulates faster through the vessels, which at the same time expand. Breathing becomes more frequent and deeper, which means that the blood is better saturated with oxygen and delivers it to all organs and tissues of the body. Signs of oxygen starvation disappear, metabolic processes accelerate, metabolic products (so-called toxins) are actively removed from the body.
- All of the above processes - both environmental conditions and activation of blood circulation, respiration, metabolism - certainly have an impact on the immune system, significantly strengthening it. A person involved in skiing is less likely to catch any infections, and if he does get sick, he is not seriously ill, without complications, and recovers quickly.
- Blood supply to the kidneys also improves. They begin to work more intensively, removing excess fluid and toxic metabolic products from the body.
- Almost all muscle groups are involved in the process of skiing. In this case, the maximum load falls on the muscles of the lower extremities - the thighs and lower legs; the muscles of the abs and back, as well as the upper extremities, work slightly less actively. This load on the muscles leads to an increase in their tone. They take on an attractive shape and become stronger. The athlete's endurance increases. Please note: different types of skiing affect different muscle groups; if you need to get your hips in order, use skating, and if you have problem buttocks, skate the classic way.
- For those who want to lose weight, skiing is also a great option. Depending on the pace of the walk and the type of equipment, the body burns from 500 to 1200 kilocalories per hour of training. This is even more than when running or swimming.
- Skiing is also useful for the musculoskeletal system, as it allows you to strengthen it. In particular, this applies to the knee joints: while skiing, a person makes not sharp, but soft, smooth movements. This is the best load on the joint - it does not injure it, but on the contrary, it stimulates the production of joint fluid and improves the functioning of the joint as a whole.
Skiing techniques (types)
First of all, it should be said that depending on the pace of the walk, walking and skiing are distinguished. The latter, of course, is a higher-level load, however, for beginner skiers just learning this sport, it is preferable to start with walking.
It is also important to mention that there are 2 types of skis – cross-country and alpine. Each of them can use different riding styles.
So, in cross-country skiing there are 2 skiing techniques - the classic stroke and the skating stroke.
The classic move is characterized by riding simultaneously on two skis located in parallel. It can be used both on a special track - a ski track, and off it - on rough terrain. This style of skating often seems quite difficult to a beginner athlete, but this is only a matter of experience - as the appropriate skills are acquired, the problem disappears.
Skating on skis is technically similar to that on ice skates. The athlete leans alternately on one or the other ski, pushing off the surface of the snow with its inner side. This style of skating requires a special, well-prepared, fairly wide track, and from the athlete - maximum coordination of the movements of the upper and lower extremities. It allows the athlete to gain higher speed compared to the classic move. This type of ride places a fairly high load on the rider’s body, so it should be used by people who do not suffer from serious diseases of the respiratory and (especially!) cardiovascular systems.
There are more styles of alpine skiing than cross-country skiing:
- Tourist style. This is a whole range of activities, provided in advance by its organizers. It includes relaxation at a specialized resort and skiing under the guidance of an instructor.
- Sport style. Includes simple and giant slalom, as well as downhill. This is a competitive style, the essence of which is to overcome a certain route without technical errors and in the shortest possible time. Separate slopes with flags arranged in a certain order are equipped for him, which the athlete should go around according to a given principle.
- Freeride. Translated from English it literally means “free ride”. Involves skiing outside of specially equipped slopes and trails. Suitable exclusively for professionals and extreme sports enthusiasts.
- Freestyle. Literally means “free style”. It involves not just driving along the track, but riding over hillocks, also in combination with ski jumping. Included in the program of the Winter Olympic Games. Includes such disciplines as:
- ski acrobatics (athletes perform very complex acrobatic jumps from a special springboard while skiing);
- mogul (descent down a hilly slope (hillocks - moguls) and jumping from a springboard);
- ski cross (traversing a specially prepared ski slope with obstacles - jumps, turns - at speed);
- halfpipe (downhill skiing, during which the athlete is in a special structure - a halfpipe, which in appearance resembles half a pipe);
- slopestyle (from slope - slope and style; a series of acrobatic tricks on special devices - pyramids, springboards, railings and others, located one after another along the entire route);
- new school (a new type of freestyle using special “twintip” skis - with curved heels, allowing the athlete to land after a jump backwards; the style combines snowboarding and mogul techniques with acrobatic tricks).
Of course, freestyle is an activity exclusively for people who are professional skiers. Beginners should choose a simpler style.
Previously, freestyle also included the so-called ski ballet, the second name of which is figure skiing. Now this style of skating is gradually being forgotten.
Skis and age
Skiing is beneficial for children and adults. Many readers are probably wondering at what age a child can be offered skis. Experts believe that healthy, normally developing children can begin to ride as early as 2-2.5 years old. Of course, at first you should follow the dosage regimen - the duration of a ski trip for such children should not exceed 10-15 minutes, for children 4-5 years old - 20-30 minutes, for preschoolers - 30-40 minutes. As the child masters riding skills and his muscles adapt to the new type of load, the duration of the walk can be gradually increased.
You can attend organized skiing classes (ski section) from 6-7 years old. The maximum age for starting classes is 13-14 years. Of course, this only applies to those children who want to connect their future with skiing - to become a professional athlete in this field. For those who simply seek to improve their health and develop endurance, there are no age restrictions - if a doctor allows, even people over 80 can practice skiing.
Preparing for a ski trip
If you are new to skiing, it will be more than difficult for you to immediately get on skis and cover a long distance on them. That is why it is very advisable to increase your level of physical activity even before the start of the snow season: perform vigorous physical exercise every day with an emphasis on breathing, running in place and special exercises for skiers. You should also walk more, trying to cover about 5-7 km in one such walk at least once every 5-7 days. The total duration of both exercise and walking should not be less than 40 minutes.
In addition, it is very important to get the go-ahead for skiing from your doctor and research the area where you plan to ski (particular attention should be paid to the availability of mobile communications in the area, so that in case of any unpleasant situation you can reach someone by phone). necessary and ask for help).
Equipment
First of all, you need to choose the right skis. Yes, yes, there are several types of them - amateur, mountain, recreational, universal, professional and so on. They differ in the material from which they are made, width, length and other parameters. The most important thing is that the skis are the right size – neither too small nor too big. They need to be such a length that your hand extended upward can reach the edges of the vertical ski with your fingers. The sticks should be slightly higher than your armpits. Sticks should be chosen that are strong, flexible and lightweight. The sliding surface of the skis is flat, smooth, without knots. Fastenings - ideally with a steel bracket - are reliable. If this is your first time purchasing skis, it is better to seek help from a specialist.
The clothes and shoes you plan to wear must be appropriate for the weather conditions and your resistance to them. If you are planning long walks, take into account possible temperature changes and other changes in the weather and take these points into account when choosing clothes. Shoes should be waterproof, comfortable, spacious - able to accommodate several pairs of warm socks. The ideal boots fit your feet evenly, have flexible soles and removable cuffs. After purchasing, you can soak them in drying oil or fish oil (to reduce the risk of getting wet), and also rub them with laundry soap. Do this procedure 2-3 times a day for 2 days, and the leather of your boots will become waterproof and elastic.
- Please read the rules of conduct on the ski slope carefully before starting your lessons.
- Wash your feet thoroughly and apply a layer of Vaseline to areas subject to shoe friction, and only then put on socks and ski boots.
- Lubricate skis with a special ointment before use (depending on the outside air temperature).
- Take a thermos with hot tea with you - if you get cold, it will help you warm up faster.
- Prepare a backpack, put in it things that may be useful to you on the road (including a thermos).
- Monitor your condition carefully. If you experience symptoms of hypothermia (feeling cold, tingling of the skin of exposed areas of the body) or overheating (feeling hot, dizziness, etc.), stop and warm up or, on the contrary, remove an extra layer of clothing.
- If you want to maintain physical fitness, go skiing for 40-60 minutes once every 3 days, that is, 2-3 times a week. If you need to lose excess weight, you will have to train more often - preferably every other day.
Skiing is a great way to develop endurance, improve health and preserve beauty and youth for a long time.
There is a scheme of 5 basic movements according to which athletes are trained. And they all drive the same way, that is, correctly. Their skis cut arcs like compasses, their bodies lean deeply toward the slope in turns. It's called "carving". Do you want the same? Then carefully study the movements according to the scheme that I offer you, and start practicing them on the slope. You will immediately feel the difference.
Rule 1: Steer with your little finger
If you put the ski on its side and press down in the middle, it will bend, the edge will crash into the snow, and the ski itself will go in an arc. We call this "edging". You were taught to press the one that goes along the outer arc and keep your knees inward, the letter A. But imagine, it is precisely this position that hinders your progress. The shins should be parallel. So are skis. And there is no need to put pressure on anything.
How to perform
On a gentle, wide and safe slope, go straight down. Stand straight, lean your body forward, rest your shins on the tongues of your boots. Hands in front of you, slightly bent at the elbows and spread to the sides. Squat down a little, relax one leg, lift your heel and move your knee to the side. Guide the tip of the ski along the snow with the outside of your foot, where your little toe is.
You'll be surprised. Your skis will immediately begin to turn, your supporting leg will deviate in the same direction. Drive in an arc. Now transfer your weight to the other leg - it will become the supporting leg, keep it half-bent. Do not change its position, feel how you move the ski with the outside of your foot. Relax the leg from which you removed the weight, lift your heel, abduct your knee, feel your little toe. You will see that the skis will “shift themselves” into an arc. We call this "re-edging". You will get a clean “cut” turn.
Repeat many times, accustom yourself to the fact that you do nothing with the supporting leg, but control the unloaded one. Point your knee in the direction of the turn and steer with your little finger. This way you will understand how edges work and you will be able to ride faster and more confidently.
Rule 2: Counterweight your body
"Rule 1" teaches you the correct edging. Your shins are parallel and move synchronously towards the slope. The skis are turning. And at this moment you... begin to lose your balance!
This means you lean into the turn with your whole body. It is not right. Only the lower part should deviate: feet, legs, thighs. The top one works as a counterweight. Look at a motorcycle racer on ice, look for a picture on the Internet. He puts the car on its side and holds the body straight, that is, he puts a counterweight. We do the same. Everything below the waist is towards the slope, everything above is away from it.
How to perform
On a gentle slope, drive straight down again. Hands from the body to the sides and slightly in front of you. “Turn on your little finger”—let’s say the right one. The skis will move to the right in an arc. Raise your right hand up, place your left hand on your thigh and bend to the left at the waist. It turns out that the lower part of your body deviated towards the slope, and the upper part - away from it.
To portray this, rehearse at home in front of a mirror. You will both feel and see how you maintain your balance by balancing your body. Do the same on the mountain, while moving, in one direction or the other. And so many times.
Next stage. Add gas: the speed is higher, the legs are bent more, the edge angle is greater, the shins, hips and pelvis go even closer to the slope, and the hand that rested on the thigh is placed on the boot top. This way you will learn to go through the arc in a sporty style, going deep into the turn.
Rule 3: Relax and Flex
I'm talking about legs. Throughout the entire turn, continue to relax, bend and “fall over the little finger” of the limb moving along the inner arc. The supporting leg, walking along the outside, gradually straightens as you “fit” into the turn.
But don’t straighten it on purpose, don’t put pressure on the ski. As you transition into a new turn, you shift your weight from one foot to the other. This is called "unloading". You pull the leg that has been freed from weight under you. And you begin to deflect it in the opposite direction.
If you begin to straighten the leg you are switching to, you will lose your balance. From the outside, everything should look as if the skis are “moving out” from under you sideways on an arc and “rolling in” under you at the moment of transition to the next turn. At this moment you cannot stand up, that is, straighten your knees. Your center of gravity should be at the same height.
How to perform
Go out onto a gentle slope. Sit down, arms in front of you and spread to the sides. Take the sticks just below the handle, point them back and press the ends to the slope. Drive down, dragging them along with you, so that resistance is felt. Use the “little finger rule”, “counterbalance” and make turns while continuing to drag the poles behind you. In order not to tear the ends off the slope, you will have to not get up. In a few repetitions you will feel everything you need. The body itself will tell you how to cope with the task. This important element is called “flexion unloading.”
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Rule 4: Counterrotate your body
Imagine that you are a spring with skis attached to it. With one hand you hold them, with the other you twist to the side. What happens if you let go of your skis? That's right: the force will pull them to where you twisted the spring. It is created by rotating the body in the direction opposite to the rotation. It's called "counter-rotation".
For example, the skis go to the right, and you twist your body to the left. At the moment of transition from a turn to another, the “spring” is activated. Looking at a good skier, it seems that the skis under him are moving from side to side, his body is motionless and his chest is always directed parallel to the slope. This is not entirely true. You just don’t notice the small movements that the master makes with his body, constantly “cocking the spring.”
How to perform
On a gentle slope, adopt a downhill stance. Sit down, bend, bring your arms in front of you, the ends of the sticks under your arms. Drive down using the “pinky rule” plus “counterweight.” When the skis go in an arc, point your hands with the poles in the opposite direction, down the slope. Like a joystick in a computer game. Don't stand up, unload by bending. At the moment of turning over, you will feel how the skis “themselves” went where the “joystick” hands point. Fast and easy. You'll like it.
Rule 5: Pull your legs back
I'd venture to guess that you don't like side view photos of yourself while driving. They show you hanging back. Diagnosis: “potty”, also known as “back post”. Your hips always hurt and you have trouble controlling your speed. It's all about one important move that you don't do. At the end of the turn, the skis always move out from under us a little forward. At the moment of unloading, you need to “tighten” them back and restore the “central”, balanced rack.
How to perform
While standing on skis, ask your neighbor to rest his palm on your forehead. Now try moving your legs back. But in such a way as not to push your forehead away from your palm. Everything will work out if, while pushing your feet back, you sharply relax your knees. Remember how you did it. Drive in a long arc across a gentle slope (follow the rules!) and repeat the same thing a couple of times while moving. Relax your knees and push your legs back so that the heels of your skis lift. Change direction and practice until it works.
Now do the same when making a turn, at the moment of unloading and turning over. You will be delighted with the feeling of complete control over your skis. Another method: when reedging, lift the heel of the ski, as you did when you began to master the “little toe rule,” and pull back slightly. This will get you back on center and will especially help when you have to turn over bumps.
Skiing is an exciting activity that is not easy to learn. The main thing is to be able to maintain balance. Some, relying on their skills in regular skiing, begin to ski on their own, but over time it becomes clear to them that it is better to seek help from an experienced instructor. And after mastering the basics of this sport, you can begin to improve yourself. But first, it is advisable to study the theory; this will help you orient yourself in practice and quickly master the riding technique.
Alpine skiing for beginners
First of all, you need to learn how to put on skis correctly. Before this, the boots are cleared of snow, the foot is placed in the mount, first moved towards the toe, and then the heel is lowered. The fastening is snapped into place at the back of the boot. When putting on skis on a slope, they must be positioned perpendicular to the route and pressed into the snow for a stable position. Put on the bottom ski first, and then the top ski.
The first descent should be made from a gentle, small slope in order to feel one with the skis and thereby protect against unnecessary falls. Skiing requires the availability of improvised means - poles. The selected instructor will show you how to ski with poles. In order to take them, you need to put your hand through the loop and grab it.
Training always begins with a warm-up: simple exercises to warm up the muscles. Thanks to them, the risk of sprains and injuries will be reduced. Then you should learn to take the correct stance - a special body position in which it is comfortable to ride. To do this you need:
- spread your hips;
- bend your knees;
- the shins should touch the front of the boots;
- redirect the weight to the feet;
- the back is straight, you can make it a little rounded;
- head straight, look ahead;
- arms and elbows are relaxed, and the sticks in them do not touch the snow and are slightly spread apart.
The correct stance will ensure easy skiing and create conditions for quick response when obstacles arise.
Correct skating technique for beginners
When the stance is mastered, you can move on to mastering the technique of skiing. Beginners are offered techniques from the Austrian or French school. Their difference lies in their movements. For the first school - a “plow” with a stop, and for the second - movement on parallel skis. But no matter which school is chosen, they have common techniques:
- Falling and maintaining balance. Incompatible actions are united by one thing - the need to maintain your weight and distribute it correctly while skating. The softness of the landing depends on the preparation for the fall. There are two common methods. For the first one, you need to fall on your side so as to engage the outer part of the thigh and buttocks, protecting your knees. For the second, you need to prepare in advance and take a low stance. To perform successfully, you need to move your ski poles to the sides and place your hands in front of your chest, and then fall onto your back. It is better to practice these methods first without skis on any surface, so it will become clear how best to group so that the fall is painless, and at the same time you should work on your balance.
- Start of movement. Here comes the habit and running-in of the equipment and equipment itself, getting used to sliding, and first impressions of interacting with the snow surface. You should move slowly and help yourself with sticks.
Maintaining correct foot placement. This is where the “plow” comes into play. This is when the skis in front are slightly pointed towards each other, and the rear edges of the skis are buried in the snow.
- Development of the slope. When all the techniques have been tested and fixed on a horizontal surface, you can master the surface with a slight slope, with a gentle bottom for a natural ski stop. Then you can learn descending skills without fear. Before your first skiing, you should climb the slope and place your skis across the slope so that they do not slide down. When confidence comes, you can help yourself with poles and position yourself in the direction of descent. You need to take a stance and push off, pressing the sticks to your sides.
- Braking training. After the first descents, you need to learn to stop in order to move on to steeper and longer slopes. This can be done using the edges of the skis; if braking is necessary, they must be spread further and sunk into the snow. The speed of movement will begin to decrease.
- Turns. When riding on a slope, you need to press harder on the side edge of one of the skis and transfer your body weight to the ankle. If you turn to the right, then use your left leg, and vice versa when turning to the left.
Ready-made solution method
Proper skating technique includes convenient and safe methods of descent; after practicing them, skating will be much easier. The "bull turn" consists of alternating turns of the skis. Initially, the movement is carried out on the toes, and then on the heels. It must be carried out until alignment occurs along the line of the slope.
“Shus” slide is a descent straight down. Beginners need to practice on a gentle slope with a flat exit area. Start the descent and then apply the bull turn. Beginners take a basic stance and begin moving forward, pointing their skis parallel to each other. When obstacles appear, you need to go around them, helping yourself with your hips, ankles and knees, and keeping your upper body straight at all times.
Simple movement technique
In alpine skiing for beginners, the correct stance is the key to a successful descent.
It is better to climb the slope using a “ladder”. It is necessary to place the skis perpendicular to the line of the slope and, in small steps, with emphasis on the stick, climb the mountain.
Make the descent "skid". To carry it out, you need to sit down and lean forward, making sure that the skis touch the snow with their entire surface. The speed of descent is gained with the help of poles, and reduced by tilting both knees.
Here, look at the video:
In order for skiing to leave only pleasant memories, you must follow several rules:
- First, you should practice the technique on a flat surface, learn how to perform basic maneuvers;
- Before skiing, be sure to warm up;
- eat well to prevent dizziness and nausea;
- get enough sleep and do not drink alcohol or coffee before descending;
- do not use poles for braking. They are only involved in speed control;
- Avoid descending steep slopes until you have achieved mastery and feel confident in your abilities.
Before setting foot on a steep mountainside, test your skills and acquired skills on flatter surfaces. The results of daily practice of techniques will pleasantly surprise you on future descents, because you will remember all the movements and orient yourself in time on races with obstacles. And next year, novice skiers will ask you for advice.
Skiing is an excellent opportunity to strengthen the body, improve physical condition, as well as lift your spirits and feel the elements familiar to your favorite Olympic champions. Running and skiing are also good ways to spend time with family or friends.
This article will tell you where to start and how to learn cross-country skiing.
Where to begin
When planning to ski, it is important to choose suitable clothing. It should be weather-appropriate, take into account the individual characteristics of the skier, not restrict movement, and preferably waterproof. For the first training, choose a flat ski track, without significant descents. As for ski boots, they must be strictly the size of the skier - not too tight and not loose. In this case, it will be useful to wear a pair of socks on your feet. In order not to miss the length of the skis, you should place them side by side: the fingers of your outstretched hand should touch the top edge. The size of the poles also needs to be taken into account: they should be slightly higher than the skier’s armpits. The best choice would be poles that are strong, flexible, and lightweight. The surface of the skis should be flat, smooth and without any knots. The most reliable skis are those with steel bracket bindings.
Each lesson - whether it's training for a beginner or skating for a professional - should be preceded by a warm-up. Pay special attention to warming up your knees and ankles. If you take your skis out of a warm room, lean them against something, but do not throw them on the snow, otherwise they will glide poorly due to the snow stuck to them. After warming up, you can start training.
You should not strive for snow-covered slopes and trails. It’s enough to put on your skis and walk a couple of circles in them around the local park. It is recommended to start training with the classic move, in which the skier’s legs run strictly parallel to each other. However, first it is important to learn how to maintain balance while moving. It is very convenient to master this method while moving along an already trodden track.
Resilience Exercises
Exercise No. 1Working with strength
An exercise to reinforce the correct behavior of the hands during movement. Stretch your arm forward, bend it at the elbow and turn your elbow away from you. You can't put your elbows down. The sticks should stand at an acute angle with respect to the ground, and the weight of the body on the stick should be transferred from top to bottom.
Exercise No. 2
Work without sticks
The exercise is designed to train your legs and reinforce the right habits: practice squatting, pushing, sliding on one leg, swinging and shifting your body weight forward. Work to prevent double-sided sliding. More information on how to prevent this can be found in the video located immediately after the list of exercises.
Exercise No. 3
Scooter
A must for all new skiers. The exercise is performed without poles and with one ski on the leg. Push off with your free leg, trying to ride as long as possible on the other leg shod with the ski. This exercise will teach you how to work with balance and help you begin to feel the skis as an extension of your legs. After working out with one leg, remove the ski and put on the other leg, repeat the exercise.
Exercise #4
Without skis
Performed while standing. Hands shoulder width apart. On the count of “one” - extend your arm forward, raise it to eye level, while the other should remain behind and straighten. On the count of two, change hands. You need to keep your elbow turned away from you. There is no need to put any strain on the muscles; the training is to develop muscle memory. It is advisable to perform the exercise with an instructor who will prompt and correct mistakes.
Exercise #5
Simulation of alternating stroke
Performed in a standing position on the spot without skis and poles. To make the exercise more effective, place your hands behind your back. Swing your leg. The leg is straightened and relaxed. Next, using inertia, lift your leg back. Don't bend your knee. The exercise will help develop coordination. Having completed the swing with one leg, move on to the second. The arms also make swinging movements, as in the previous exercise.
Exercise #6
Unloading your legs
Take ski poles and move around, trying to transfer your body weight to the poles. This activity will help you learn how to unload your legs. The easiest way to do it is on a gentle slope.
Exercise No. 7
Turns and tilts
Perform turns and tilts of the body while your legs remain motionless. It will help you learn to control the direction of movement while skating through your body, with minimal strain on your legs. The exercises will warm up the muscles of the back, shoulders and hips.
Techniques and how to start riding them
It is up to the skier to decide which style to move on the snowy surface. For cross-country skiing, there are classic and skating styles.
Classical- a style of skiing in which the skis move parallel to each other and forward. Well suited for beginner skiers and for skiing on unrolled snow. It is best to choose soft skis with a sharp and long toe for such movement. The instructor in the videos below will talk about the intricacies of the classic move and how to learn to ride.
Skating (free) style borrows a method of movement common in speed skating. Suitable if ski training takes place at a ski resort on a knurled surface. Skis for the skating style should be slightly shorter and more rigid than for the classical technique. Learn more about skating and the main mistakes in the video lesson:
How to push yourself on the ups and downs
Take your time, having learned to move your skis along the path and climb the hill. Get used to the skis, learn to feel them and control the poles - only after that you can move on to training on the slopes.If the student is ready for downhill, he should tilt his body slightly forward, bend his elbows and hold the poles in the armpits. This position will help to properly distribute the weight during the descent and will allow you to maintain balance at a decent speed. It should also be taken into account that this position will accelerate the skier. If there is no way to avoid difficult descents on a given section of the route and the skier feels that he is not ready yet, he can go down the “ladder”.
The ability to climb up a slide is just as important as the ability to slide down it competently. Advanced skiers climb in a herringbone manner, but a beginner getting acquainted with skiing will find this method difficult. Therefore, it is recommended to start with a simpler and safer “ladder”. In this case, the skis are installed perpendicular to the rise, and the skier must move up sideways. First, you can practice without skis to calculate the required stride length. When performing this method, the main thing is to ensure that the skis are always perpendicular to the height - this will eliminate the possibility of sliding down. Those who have mastered this method will be able to climb the steepest and most dangerous slopes.
It is recommended to start classes in clear weather with slight frost - in such weather the snow becomes hard, which will ensure better gliding. If you ski in warm weather, the snow will stick to your skis and make it difficult to move. However, too much frost will also not bring pleasure from exercise.
Before you start skiing at the resort, you should carefully read the rules of conduct on the ski slope.
Before training, apply a layer of Vaseline to areas of your feet where friction with shoes may occur, only then put on socks and ski boots. This will help avoid injury to your feet.
Bring a backpack with neatly packed items you might need along the way, including a thermos of hot tea to help keep you warm.
Monitor your well-being. If you realize that you are dealing with hypothermia or overheating, feel tingling in exposed areas of the skin or dizziness, you should stop and rest. In case of hypothermia, drink tea from a thermos; in case of overheating, take off the extra sweater.
Frequency of exercise will ensure the maintenance of physical fitness and good mood. Experts recommend spending 40-60 minutes skiing every three days. Those who want to lose excess weight should increase the number of workouts.
Cross-country skiing is not only one of the most popular sports, but also an excellent recovery activity aimed at healing and rejuvenating the body, as well as strengthening the immune system. Cross-country skiing differs from alpine skiing in both technique and equipment, since it allows you to cover long distances on snow or small slopes.
Let's consider the classic method. It starts with selecting a route. It is better to choose paved ones, where the snow is smooth and the ski paths are clearly visible. In the wilderness or simply away from people, getting on cross-country skis for the first time will be much more difficult. When you get on your skis, you need to make sure that they are parallel and slightly bend your knees. The torso should be in a vertical position, the legs should not be bent at the hips. This will help to correctly, and most importantly evenly, distribute the weight on both legs. After the first stage is completed and you feel comfortable standing on your skis, slide on them a little. You just need to sharply move your legs forward, first one, then the other, to understand how much force you need to apply.
Cross-country skiing contributes to the development of muscles not only in the legs, but also in the whole body. They have a positive effect on the heart, lungs, circulation and mood of the skier.
