begin to prepare for the season in advance, ie, summer, or even better do not stop training altogether. Any professional trainer will tell you what to do in the summer, so as not to lose shape until the winter;
the first day, do not try to complete the entire annual plan of riding, increase the load gradually.
If the pain is yet appeared, it will help reduce the small aerobic, stretching and sauna. As in most sports, it is very important to have well-prepared kardioresperatornuyu system. For skiers, this is especially true if they ride in the high mountains, where lack of oxygen strongly affects the overall health and fatigue.Best Winter Sport: Skiing
To perform this exercise for the leg muscles with such intensity that burning appeared first in the range of 15-20 and then 10-15 reps. Try to include exercises for the legs of each training session. Remember that burning sensation during a workout ? it?s completely normal. It should be a prerequisite for 4-5 the last repetition. As a high-speed operation suitable to accelerate cycling or jumping up for 10-15 seconds.
weight training for beginners
Oxygen request from the greatest skiers in comparison with other sports. At the maximum competitive stresses heart rate reaches 200-220 beats per minute, respiratory rate ? 40-90 per minute, pulmonary ventilation (in high-class athletes) ? up to 150-200 liters per minute.
For reference: The load on the body when skiing is the extent and profile of the route, weather conditions and slip rate taken in the light of technical training. When skiing, provides a high power consumption (on average, for 1 minute passing
Ski slopes ? 20 kcal or more).
Engaged in trying to maintain the trajectory and, therefore, straining every muscle, both large and small, that stabilize the joint.
Pain the next day after riding a consequence microtraumas muscles. Here you can advise the following:
Best Winter Sport: Skiing
In the last article we discussed a dynamic kind of recreation like skiing and snowboarding. At this time we touch not less exciting process ? skiing. Prepare for this process and to protect themselves from injury to help us hope the current, the instructor group programs network of fitness clubs ?FizKult.
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Anyone who is skiing, familiar burning sensation in the feet on the first run of the slope, and foot pain the next day. In the first case, pain during descent caused by the appearance of lactic acid in muscles and ?acidification?.
How to avoid injuries?
Keep in shape.
Alpine skiing ? it?s not just brute force, but strong ligaments, muscles and dry Trained cardiovascular system. Pay special attention to the special ski exercises. Many injuries occur because of muscle imbalance, where some groups of muscles are developed, while others are neglected. Need to train the muscles of the legs, back, abdominal and tendons. Muscular strength and endurance significantly reduces injuries. And more practice on the air. The more oxygen get your muscles and internal organs, the safer you?ll feel on the ski trail. And remember: the skiing can not be replaced by any exercise equipment.
Relax, warm up.
Heated, unstressed, well-stretched muscles not only work better, but create less tension in the ligaments and joints. The better the muscles are warmed up, the more movable body and the lower the risk of injury. Reheat the muscles and do stretching before skiing. Pay special attention to muscles of the legs, back, shoulders and abdominals.
Remember to drink.
Another annoying thing in the mountains ? it?s dehydration. It may occur long before you feel thirsty. Bring water and drink frequently. Should not be used on a mountain of coffee, and especially alcoholic drinks.
Do not allow the body hypothermia and frostbite.
Symptoms of hypothermia may be shivering, drowsiness, poor coordination.
Use sunscreen.
The sun reflects off the snow, it enhances the sun?s rays.
Correctly selects equipment.
And remember that skiing requires a helmet.
Try to stop before you feel fatigue.
Most of the accidents occur in the afternoon, when athletes are tired.
So, in this article, we have identified all the benefits of skiing and told, what are the injuries and how to avoid them and, most importantly, how to prepare for ski season. We hope that you will follow the examples that were given, and pay attention to training for skiing during the workout in the fitness club. We wish you a productive employment and terrific pastime in the mountains!
Mountain activities positively affect the vestibular apparatus, help achieve greater endurance, increase vigor and efficiency. Training in the mountains, including, eventually becoming an integral part of life, but because every time down the mountain like more and more frequently.
The ideal way to improve cardiovascular and respiratory systems are cardio at the club or swimming pool. A well-prepared kardioresperatornaya system will help better cope with loadings in the future, especially in the highlands.Best Winter Sport: Skiing
Sports is useful regardless of season. Each season has its own peculiarity. In the summer ? it?s surfing, boating, diving, roller skates, a bicycle. In winter, it?s time to skate, ski, snowboard ? you think you are unprepared for such an ?extreme entertainment?? In vain. Winter sports can be an excellent option for fitness in the fresh air.
Mountain activities have a powerful Curative effect on the organism involved. Heavy Duty! In this case, we observe, engage in the descent from the mountains in the snow can people of any age.
It is also very well established exercises with elements of static electricity. Their meaning lies in the fact that the athlete as accurately reproduced the position in which he carries out the descent, and stayed there for some time.
You should begin with 20-30 seconds for one approach. Such approaches in training can be from 3 to 5. First leg muscles and joints may ache as in skiing, but after a while, the muscles and ligaments adapt to stress and pain will disappear completely or diminish the long term.
How to prepare for the season at the fitness club?
To strengthen the joints, a special training session, during which performs motion dealing with limb joints, and personal trainer with a rubber shock absorber destabilizing limbs.
Physical load during mountain activities increased energy metabolism, which contributes to a better use of oxygen to tissues of the body, positively affect the development of the body?s defenses and increases its resistance to various infectious diseases. Remember: the more often you will be at the winter sun, the more you have the option to remain healthy and energetic.
Weight loss over the season average ot 0,5 to 5 kg.
Skiing as a set of exercises for muscle development
When skiing, thigh and lower leg are in a bent position. Thus, the leg muscles are in constant tension and perform static or containment work. At the same time, the muscles counterbalances the action of the resistance. As a result, no movement, but the work is done. In addition, due to frequent rotations, skiing very well develop the waist, as well as strengthen the excellent news.
Moreover, it is useful to note that the cold air leads to more energy, causing lost a lot of calories.
About Injury
Skiing is considered one of the most traumatic sports, most often injured knee. As a rule, are more prone to this kind of injury to beginners. This is due to the fact that certain muscles are underdeveloped, and the motion, which carried beginners, lack of confidence and correct. Most often, such injuries received during the transition to skating with the prepared slope on soft snow. In this case, it is likely ?burying? the sock inside ski in the snow, which leads to rotation of the legs and stretched knee ligaments.
Deal with this problem can only be a pre-workout power exercises the leg muscles in combination with high-speed load. This will increase the so-called ?anaerobic threshold? (the load level at which lactic acid begins to form).
Article Source : Best Winter Sport: Skiing
Source: http://www.snosn.com/best-winter-sport-skiing-5.html
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