What are the benefits of skiing? Learning to ski. Is it possible to ski in the spring when the snow melts

My first acquaintance with skiing took place in the ninth grade. For some reason, our physical instructor decided that cross-country skiing would be perfect for descending on them from the small and gentle slopes of the lake. I remember very well how I got up on skis, went and ... instantly sat on my ass. It seemed to me that these thin and slippery sticks would simply go forward along with my legs, leaving the rest of the body far behind. So she rode. After that, every attempt to get back on the skis ended in dizziness and another failure. If someone had then told me such simple and obvious things about how to ski properly, perhaps my relationship with this sport would have been much better.

Keep your legs bent

This is lesson number one, but so many people forget about it! For beginners, the semi-squat position is new, so they strive to straighten their legs every time and thus upset the balance. Half-knees give you control over your skis and keep them parallel to each other (rather than crisscross or side to side).

Another bonus from bent legs: you will be better prepared for small jumps due to bumps that can unexpectedly occur on the track. Riding with straight legs can be compared to riding a bus on a not-so-flat road. How long can you stand on straight legs without additional support on the handrails? Now try to bend your knees even more, and you will be surprised how much easier it is to control the body and technique and how easy it is to jump from small jumps and even slopes.

Make sure your heel always stays in the heel cup of your ski boots. If it doesn't, then you haven't bent your knees enough.

Find a balance

If you are a beginner, skiing puts your body in an unnatural position for it. The legs go forward, and the body is already trying to catch up with the runaway couple. And here, many beginners strive to sit on skis in order to eliminate this unpleasant imbalance, and this is completely wrong.

How right? You must pull yourself together and make sure that your body is above your legs. This will improve your technique and give you more control over your body and skis if your body is above the narrowest point of the skis (the “sweet spot”). Skiing without balance is very tiring.

sweet spot- the zone of optimal balance of the skier in the front-rear direction, being in which he easily controls the skis. Skis with a small Ss are less forgiving, the skier's weight needs to be at the right point all the time (stance control). Skis with a large Ss allow the skier to ski in a forward or rear stance, while providing very good handling and maneuverability.

For beginners, the feeling of skis attached to their feet seems rather strange. Therefore, out of curiosity, many begin to look at their skis (oh, what is happening to them ?!) instead of looking forward. The effect of this is about the same as if you were constantly looking at your shoes while walking: sooner or later you will definitely run into someone. Ski instructors suggest looking about 3 meters ahead. This way you can see people or trees in advance and avoid collisions or prepare for uneven terrain.

Also, the gaze directed forward will lead the body, that is, you will move where you look. It's like throwing a ball: look at the place you want to hit, not at the ball.

Start learning on the right terrain

If you have ever read description booklets, then you have probably come across the designations of types of tracks. There are tracks for pros, and there are for beginners (usually they are marked in green). As a rule, these are gentle and groomed slopes with a short slope, not as steep and hilly as for more advanced skiers.

Don't be afraid to fall

Fear of falling is one of the most common fears. However, falling is as much a part of learning as skiing itself. You will fall. You will fall a lot, and the only way out for you is to learn. Try to fall to the side on your side, rather than forward or backward, as this can lead to a dislocation. After falling, try to fix your body to prevent further sliding down, otherwise you will crash into someone and knock down.

Choose the right ski resort

As we have said, the tracks are different. If skiing is new to you, choose the resort where there are good slopes for beginners, comfortable cable cars, high-quality ski equipment rental and competent instructors.

Don't learn from your significant other

“Why spend money on an instructor and trust your health and life to a complete stranger if your loved one can teach me everything?” some people think.

Have you ever been taught driving by your significant other? Here, skiing training will look about the same, even if your spouse is a highly qualified instructor. A new sport, especially such an extreme one as skiing, will cause, and not all of them will be positive. It is one thing to grumble in the back of a stranger, and quite another to respond to reproaches or teachings to a husband or wife. Here it is unlikely that the matter will end with a simple grumbling. You obviously don’t need unnecessary grievances, like injuries.

The only option that can work in this case is to educate your children.

Dress properly

From beginners, no one ever requires the same equipment as a professional athlete. It’s not yet a fact that you will enjoy this activity, and you don’t really want to spend money on rather expensive ski equipment. But there are a few things that should be mandatory. It is better to buy them than to rent them.

The first thing is ski boots. Your success largely depends on their quality and convenience. Thing number two is good ski pants that will ensure you get home practically dry. Also, high-quality pants will allow you to stay on the slope much longer than in a ski lodge. The third thing is a protective ski helmet. You will fall, remember? And it will not always be easy falls on the ass or on the side.

It is also worth taking care of good gloves, ski goggles and choosing the right sunscreen.

Do not rush and do not jump from track to track

Learning on flat and gentle slopes is very convenient, but tedious. Particularly courageous beginners, a few days after the start of training, suddenly decide that they can already move on to a more advanced track. But they really can't! Even if you are the only adult on the green track and classmates of your child, younger brother or sister are frolicking around you, you should not move to a more difficult level until the instructor allows you. Take a deep breath and try to focus on small accomplishments. Work on your technique, learn how to fall correctly and bypass the “obstacles” that throw under your feet. ;)

It is always a pleasure to watch on TV how beautifully and quickly skiers roll - literally fly - along the track. At some point, you might also want to get out your old skis (or even buy new ones) to join the army of amateur skiers heading every weekend to the nearest park or forest.

If you have just decided to master cross-country skiing, then you need to start by studying the classic course, in which the skis always go parallel to each other: either on the finished ski track or on virgin soil. Often the track for the classic course is cut using a special cutter towed by a snowmobile, after which a trapezoidal profile remains in the snow.

When skiing, both legs and arms work intensively. That's why skis are good - a complex load on the whole body.

There are several types of classic move. In order to ride and have fun, it is enough to master the most common ones.

We just walk. Stepping move

Illustration: Marina Laba

You can just go skiing on the track, almost the same as we go without skis. After all, we practically do not think about how and where our center of gravity is transferred in this case. It is the same with skiing - you can simply move your legs alternately, helping yourself with sticks. The knees should be slightly bent, the body relaxed and straightened. The hand with the stick is brought forward, while the tip of the stick is directed back. Only when the right foot moves forward, the left hand goes forward and vice versa. You need to look ahead, not down. You can leisurely walk through the forest, enjoying the surrounding nature.

We start to slide. Alternate two-step stroke

Illustration: Marina Laba

The most common ski move, which is used both on the plain and on gentle slopes, is the alternating two-step move, in which in each cycle the skier takes two sliding steps with alternate pushing off with sticks. Look forward, not down. We slightly bend one leg at the knee and during the push we straighten it, starting to slide on the other leg. We transfer the center of gravity to the leg on which we slide, otherwise it is easy to lose balance and fall sideways. At the same time, the hand opposite to the leg on which we are currently sliding goes forward.

The hand rises to about shoulder level, the tip of the stick pointing back rests on the snow. A push with a stick helps to roll forward, while pushing the arm goes back, while for some time it remains straight behind. We continue to slide on one leg, at this time the other leg, which remains behind, is gradually transferred forward. As soon as she comes forward, a push is made with the ski, which completes the sliding phase, and the sliding begins on the other foot - the second step. Then the cycle repeats.

We slide quickly downhill. Simultaneous stepless running

Illustration: Marina Laba

On the descents and even on flat areas, when good speed is gained and the skis roll perfectly, you can do without steps altogether, working only with sticks. In this case, the push with both sticks occurs simultaneously. After the push, while the skier is sliding, the body remains tilted forward for some time. You can even relax and unwind. As the speed of the slide begins to slow down, the skier straightens up while bringing the poles forward for the next push. In this way, you can accelerate well.

There's more to learn

Illustration: Marina Laba

There are several more ways of skiing, which are varieties of alternating and simultaneous skiing, with a different number of steps in a cycle. Those who are interested in these techniques can find them in special books or on the net. There are even video tutorials with basic skiing techniques and exercises to help you get the basics of skiing.

Behavior on the ski

Illustration: Marina Laba

Of course, you can slowly walk along the ski track, looking around. But then you will constantly slow down those who catch up with you. If the track on which the track is laid is wide enough to bypass you, then you will not be disturbed. But if there is only one track, then you will have to constantly stop to let those who run faster than you pass. So, when you hear noisy breathing and the exclamation of “ski!” from behind, you should immediately take a step to the side in order to let faster skiers pass. With oncoming people they part like this: on a flat area you are equal in rights and the one who is more polite is inferior. It is often easier for a more experienced skier to take a step to the side and let the oncoming one pass than for a beginner, he may not even lose speed at the same time. If you are going uphill, then you should give way to the ski track to the one who is going down towards you - it is often difficult to stop on the descent, but also dangerous.

What about skating?

Illustration: Marina Laba

Now we do not consider skating, which skiers have been using in international competitions since the mid-80s. Very quickly, these two moves were separated, since the skating course turned out to be significantly faster than the classic one. For example, all biathletes now run only in skating. For skating, you need a properly prepared wide track so that two oncoming skiers can safely pass on it and so that when overtaking a slower skier, you do not have to stop to let the faster one pass. Skating requires other skis, boots and poles. Those who decide to master this beautiful way of skiing can find special literature or educational films, and best of all, take a few lessons from a trainer.

Z ima is a beautiful time of the year. This is sparkling white, fluffy snow. These are blizzards. These are frosts, bright, blinding sun. And a fresh blush on her cheeks.

But winter is also a test for our body. In winter, all vital processes in the body slow down. People find it difficult to tolerate low temperatures. A short daylight hours for some is accompanied by a heavy emotional background. In winter, moreover, various diseases can appear and worsen.

All this suggests that at this time of the year we should not reduce the life rhythm that is familiar to us, our organism. We should respond to the slowdown of natural processes with active life, join winter sports, and adapt our body to winter conditions. This is especially important for those who often suffer from colds.

In winter, I really want to go to the forest, breathe clean frosty air. But the most useful skiing. How good it is to get on skis and walk along the ski track 2-3, or even 5 kilometers. Active recreation in nature in the winter forest gives amazing results. The purest frosty air contains 20% more oxygen than summer air. Also negatively charged ions.

What are the benefits of skiing and skiing?

Skiing does not require special long-term training and is available to everyone. The skier on the track includes the muscles of the arms, abdomen, back, heart and other organs. The smooth swing movements of the skier with the alternate inclusion of all large and medium muscle groups and joints into the work, due to the so-called Bykov-Mogendovich visceral reflexes, reduce vascular spasms, normalize blood pressure. On the ski track, a person does not feel cold, often he is even hot.

Skiing is not only an excellent climate procedure, it provides an excellent opportunity for unloading the neuropsychic sphere, restoring and strengthening the heart and respiratory systems of the body.

The benefits of skiing: kidneys, lungs, sweat glands begin to work intensively. At the same time, the body is freed from the harmful substances accumulated in it: slags, poisons and toxins. The skin turns red. The nervous system is strengthened, immunity is increased. This is what gives noticeable advantages over those who run.

Of course, ski runs in Moscow and skiing in the suburbs are preferable for skiing, where you can enjoy sliding on clean snow for several hours, breathe clean frosty air with full lungs. Studies have shown that after a leisurely hour skiing, blood pressure in hypertension decreases by an average of 25 mm Hg, remaining reduced over the next day.

Skiing technique can be successfully used to develop joints, to fight obesity and to restore the waist. Shi-roko recommended ski trips to improve sleep. And if you went to a sanatorium in the winter, then ski "therapy" should become a profiling for you. Going skiing at least every other day, you will soon find significant improvements in well-being - especially with regulatory diseases and the initial stages of hypertension. It is believed that in 10-12 winter days, doing only skiing, you can significantly improve your body, mobilize the defenses of your body. Although, in order to obtain a sustainable health-improving effect, it is necessary to go skiing at least twice a week, and 20-50 times per season.

But people are just lazy. And, as a rule, they themselves look for an excuse for themselves - either the sticks need to be repaired, or the shoes, or even a little tight over time. As a result, according to our survey of three hundred Muscovites who have skis, only a few ski regularly. And as a result, there are only about 2 times per person per season, although now there are places where you can ski in the summer, so the walks do not end in the winter.

Well. Winter has just begun. Show your will and look for new places where to ski in Moscow.

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 the types of skiing and whether it is worth teaching children to ski.

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:

1. 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 the main occupation, to admire the beauty of nature, he gets aesthetic pleasure, which will certainly affect his mood. In the process of driving, the body intensively produces hormones of joy - endorphins. This helps fight depression.
2. Hardening effect. The 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 that its resistance to adverse external factors increases.
3. Blood flow and respiration are activated. In the process of skiing, as with any other types of movements, the heart contracts more often, blood circulates faster through the vessels, which expand at the same time. 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 are accelerated, metabolic products (the so-called slags) are actively excreted from the body.
4. All of the above processes - both environmental conditions, and the 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.
5. The blood supply to the kidneys also improves. They begin to work more intensively, removing excess fluid and toxic metabolic products from the body.
6. In the process of skiing, almost all muscle groups are involved. In this case, the maximum load falls on the muscles of the lower extremities - the thighs and lower legs, the muscles of the press and back, as well as the upper extremities, work a little less actively. Such a load on the muscles leads to an increase in their tone. They take on an attractive shape, become stronger. The endurance of the athlete increases. Please note: different types of skiing affect different muscle groups; if you need to tidy up your hips, use a skate course, and for problematic buttocks, skate in the classic way.
7. For those who want to lose weight, skiing is also a great option. Depending on the pace of the walk and the type of technique, the body burns from 500 to 1200 kilocalories per hour of training. This is even more than when running or swimming.
8. Skis are also useful for the musculoskeletal system, as they allow you to strengthen it. In particular, this applies to the knee joints: while skiing, a person does not make 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, improves the functioning of the joint as a whole.

Techniques (types) of skiing

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 load of a higher level, however, it is preferable for beginner skiers who are just learning this sport to start with walking.

It is also important to mention that there are 2 types of skis - cross-country and mountain. Each of them can use different styles of riding.

So, in cross-country skiing, there are 2 skiing techniques - the classic move and the skating move.

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 outside it - on rough terrain. This style of riding is often quite difficult for a novice athlete, but this is only a matter of experience - as you acquire the appropriate skills, the problem disappears.

Skating on skis is technically similar to that on skates. The athlete leans alternately on one or the other ski, pushing off the snow surface with its inner side. This style of skiing requires a special, well-rolled, fairly wide track, and from the athlete - maximum coordination of movements of the upper and lower extremities. It allows the athlete to gain a higher speed compared to the classic move. This type of move is a rather 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 in downhill skiing than in cross country skiing:

1. Tourist style. This is a whole complex of classes, foreseen in advance by its organizers. It includes relaxation in a specialized resort and skiing under the guidance of an instructor.
2. Sporty style. Includes easy slalom, giant slalom and downhill. This is a competitive style, the essence of which is to overcome a certain track without technical errors and in the minimum possible time. For him, separate slopes are equipped with flags arranged in a certain order, which the athlete should go around according to a given principle.
3. Freeride. Translated from English, it literally means "free ride". It implies skiing outside specially equipped slopes and tracks. Suitable exclusively for professionals and for lovers of extreme sports.
4. Freestyle. Literally means "free style". It provides not just driving on the track, but riding on hillocks, also in combination with ski jumping. Included in the program of the Winter Olympic Games. Includes disciplines such as:
   • ski acrobatics (athletes during skiing perform very complex acrobatic jumps from a special springboard);
   • mogul (descent along a hilly slope (hillocks - moguls) and ski jumping);
   • ski-cross (passage of a specially prepared ski slope with obstacles - springboards, turns - for speed);
   • halfpipe (downhill skiing, during which the athlete is in a special design - a halfpipe, which looks like half a pipe);
   • slopestyle (from slope - slope and style - style; a series of acrobatic stunts on special devices - pyramids, springboards, railings and others, located one after another along the entire route);
   • new school (a new kind of freestyle using special twintip skis - with curved heels that allow the athlete to land after jumping backwards; the style combines snowboarding and mogul techniques with acrobatic stunts).

Of course, freestyle is an activity exclusively for 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.

Skiing and age

Skiing is useful for children and adults.

Many readers are probably interested in at what age skis can be offered to a child. Experts believe that healthy, normally developing children can start riding as early as 2-2.5 years. Of course, at first, the dosage regimen should be observed - the duration of a ski trip for such kids should not exceed 10-15 minutes, for children 4-5 years old - 20-30 minutes, for preschoolers - 30-40 minutes. As the child masters the skills of riding, as 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 old. Of course, this applies only to those children who want to connect their future with skiing - to become a professional athlete in this area. For those who simply seek to improve their health and develop endurance, there are no age restrictions - if the doctor allows, even people over 80 can go skiing.

Preparing for skiing

If you are new to skiing, it will be more than difficult for you to immediately get on skis and overcome a long distance on them. That is why it is very desirable to increase the level of your physical activity even before the start of the snow season: daily vigorous physical exercises with an emphasis on breathing, running in place and special exercises for skiers. You should also walk more, striving to overcome at least 1 time in 5-7 days in one such walk about 5-7 km. The total duration of both exercises and walks 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 (special attention should be paid to the availability of mobile communications in it, so that in case of any unpleasant situation you can get through to where need 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, walking, 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 in size - not small and not large. Their length is needed so that your outstretched hand reaches the edges of a vertically placed ski with your fingers. The sticks should be just above your armpits. Sticks should be chosen strong, elastic and light. The sliding surface of the skis is flat, smooth, without knots. Fastenings - ideally with a steel bracket - this is reliable. If this is your first time buying skis, it's best to seek professional help.

The clothes and shoes you plan to wear should be suitable 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 consider these moments in the selection of clothes. Shoes should be waterproof, comfortable, spacious - containing several pairs of warm socks. The ideal boot has a uniform fit, flexible soles and detachable cuffs. After purchase, soak them with drying oil or fish oil (to reduce the risk of getting wet), and also rub with laundry soap. Do this procedure 2-3 times a day for 2 days, and the leather of the boots will become waterproof and elastic.

• Please read the rules of conduct on the ski slopes carefully before starting your lessons.
• Wash your feet thoroughly and apply a layer of petroleum jelly 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 air temperature outside).
• Take a thermos of 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, dizzy, and so on), stop and warm up or, on the contrary, take off an extra layer of clothing.
• If you want to keep fit, go skiing for 40-60 minutes once every 3 days, that is, 2-3 times a week. If you need to lose weight, you will have to train more often - preferably every other day.

Cross-country skiing is a great way to develop endurance, improve health and preserve beauty and youth for a long time.

It is well known that outdoor activities and sports strengthen human health, having a beneficial effect on all body systems - respiratory, immune, cardiovascular, digestive, hormonal.

Among the numerous sports invented by society, the most effective in terms of recovery are those activities that take place in the fresh air. After all, it is not without reason that trekking, mountain tourism, cycling, rafting, snowboarding are becoming increasingly popular. These are vivid emotions, and physical activity, after which the body is in good shape for a long time.

One of the oldest and most popular types of outdoor activities are skiing, the benefits of which have been proven for a long time. What is it? Firstly, it is fresh air, which has a beneficial effect on the lungs. Secondly, these are rhythmic movements, during which many different muscles are involved. And thirdly, both flat and, in particular, mountain skiing are always associated with beautiful nature. Looking at the endless snow-white expanses, at the fabulous caps of snow on the branches of trees, at the sun, sparkling brightly in winter, a person rests his soul. And this is also important. Thoughts find peace, the dullness of the city streets is forgotten and a wonderful feeling of quiet joy arises, which no medicine can give.

The benefits are doubly noticeable if the healing influence of the mountain climate is added to it. In itself, being in the mountains has a therapeutic effect on a person: there are improvements in the functioning of the nervous system and the state of the bone marrow, euphoria, cheerfulness, a surge of energy appear, the number of red blood cells in the blood increases, and the resistance of the whole organism increases. This is the basis of a whole branch of medicine - orotherapy - the treatment and prevention of various diseases with the help of a mountain climate. It is not surprising that every year there is an increasing interest in the Alpine, Caucasian, Carpathian and other winter resorts. After all, this is a stunningly beautiful nature, effective recovery and comfortable skiing - a benefit in every respect.

In addition, the mountains are stress-relieving and conducive. When you look at the greatness of nature, all worries fade into the background and peace gradually sets in. Under the influence of mountain air, fatigue decreases, the body's resistance to various adverse factors increases.

Another serious plus in favor of skis is their positive effect on the figure. The body becomes toned, excess fat disappears, instead of which strong and elastic muscles develop. That is why the fair sex, increasingly abandoning traditional shaping and fitness, choose skiing. The benefits of this sport are much more noticeable, since it is not just training - it is relaxation, pleasure, health, beauty, and even fashion. Therefore, many people prefer winter resorts to trips to exotic countries and, despite the great temptation to fly from winter to summer, they still choose snow-covered slopes, which have their own unique charm.

Skiing is good for the whole family. For adults, this is a good way to build up, strengthen the nervous system and increase vitality. And for children, skiing will become both entertainment and useful physical education that disciplines and improves health. Both of them will be able to strengthen and develop the spine with the help of skis, since this sport involves most of the back muscles.