{ZT}Getting Physically Ready for ALPINE SKIING

几亩瓜

Alpine skiing brings into play many physical skills, including muscular strength and endurance, balance, coordination and agility. Each time you go downhill, several muscles contract so you maintain control to make it to the foot of the mountain without falling. The main muscles playing a role in alpine skiing are the quadriceps (thighs), glutes (hips), calf muscles, abdominals (to keep the body upright), deltoids(shoulders), biceps and triceps.

It is very important to sufficiently prepare these muscles to enjoy those sunny days on the slopes without injuring yourself. Two activities thatcomplement each other are recommended:

• Training in a gym or at a fitness centre before the ski season starts.
• Warming up before you spend the day skiing.
  

Preparing yourself physically on days when you ski involves going down the beginners slope once or twice (or more if necessary). During the first few times down, modify the girth of your turns and speed. As well, take advantage of this time to experience the feeling of sliding. Next move to the intermediate hill, and after a few rather easy runs, you can try other hills that correspond more to your level.

Start Preparing in the Fall
Training at the gym should start at the end of the summer, ideally at least a few weeks before the ski season. Preparation time will vary depending on your objectives for the season. Athletes start almost immediately after their competition season. Weekend warriors can train a few weeks to a couple of months before ski season begins.

Training varies from person to person, depending on level of fitness, injuries, physical skills to develop, availability and motivation. Training normally includes warming up, muscle training, cardiovascular training and flexibility exercises.

This training program has been designed for beginners and intermediate skiers and includes a few exercises related to alpine skiing. Consult with a kinesiologist or certified trainer to makeany changes for your level of fitness.

bu11power

沙发                              

几亩瓜

TRAINING PROGRAM

Warm up the body to prepare for training. Do ten minutes on a cardiovascular machine (e.g. bike, treadmill, etc.) at a speed that will leave you slightly out of breath. Muscle training develops the strength needed to correctly turn on skis and increase stability. (Pictures 1 to 5 illustrate the prescribed exercises). Frequency Three times a week Training time 15-20 minutes Method Circuit - perform a series of exercises, one after another,and then start over Series 2-3 Repetitions 12 Contraction speed 3-0-3 Recovery time between the series none Cardiovascular training improves breath control when going downhill and gives you the stamina to do a few extra runs. Frequency Three times a week Training time 20-30 minutes Machine Elliptical machine, using the arms Method - Intervals Intensity - Effort interval: 80% of the VO2 max - Recovery interval: 60% of the VO2 max Interval time - Effort interval: 2 minutes - Recovery interval: 3 minutes Flexibility training increases joint range of motion, thus improving your performance on the slopes. These are the muscles to stretch: Lumbar extensors, abdominals, quadriceps, hamstrings, psoasiliacs (hip muscles) and calf muscles. Contraction speed Stretch the muscle until you feel slight tension. Hold for 60 seconds.

Lunge with back foot on bench Squats Standing on one leg, rear leg raises Toe raises Abdominal plank using a stability ball

Using the gym to prepare for alpine skiing should help you start off the season in good shape and may even let you stay out longer on the mountain. As well, by training regularly, youimprove both your fitness level and health.

Have fun training and enjoy the slopes!

Bingster

地板。  

paul_zhou

这么多的锻炼,谁能够坚持下来,下个雪季绝对就是水平大涨

几亩瓜

也别苦着自己， 高兴了蹦两下， 累了杀三国

Bingster

Are there any simple exercises without going to gym? I need to save money for skiing and DVDs :)

jluo

c'est bon ...

lupo

姐妹龙，这些练习是functional movement,还要搭上fitness才更有效果！Total skiing里面现学的。

Phoenixtear

这比滑雪无聊多了