Ski race is popular in all northern countries and regions. Low load of all muscles for an appreciable length of time yields at once excellent results: develops endurance, strengthens health, burns calories. About advantage of ski run for an organism you also learn from this review.
What muscles work
Almost all muscles of a trunk and extremities participate in movement on skis. All muscles which are involved in work become stronger and develop at the same time.
During performance the following muscular groups actively work:
Group |
Main objectives of muscles |
The participating muscles |
|
Hands and breast |
Provide the movements of hands and shoulders |
Trapezoid, deltoid, plecheluchevy, humeral, bicepses, razgibatel of a wrist, tricepses, sgibatel of a forearm, gear, big and small chest |
|
Back and muscles of a stomach |
Provide turns and inclinations of a backbone |
the broadest muscle of a back, trapezoid, long muscles of a back, direct and slanting |
|
Legs |
Are responsible for physical activity of legs |
chetyryokhglavy muscle of a hip, big buttock, hip biceps, sural |
|
Necks |
Carry out inclinations and turns of the head |
grudino - a clavicular and mastoidal muscle |
|
Breasts |
Support breath functions |
intercostal muscle |
The volume of load of separate groups of muscles depends on a way of movement of the athlete (run, walking) and complexity of the area (overcoming obstacles, driving on a horizontal surface, rise or descent) and also on style of the movement.
Learn more about the correct technology and advantage of jogging, shuttle run and also run on long and short distances.
To increase load of femoral muscles, a waist and a press – carry out rises uphill. Alternation of descents and rises forms a relief of muscles of a breast.
Advantage and contraindications
Skis are considered in the Scandinavian countries as the best view of sport.
As advantages of ski race note:
- Excellent general training of all body thanks to inclusion in muscle work of a press, a breast, back. Even muscles which at first sight are not used actively participate in balancing and coordination of movements of the skier.
- A large number of calories is burned it is, more, than at other types of physical activity – to 1222 kcal an hour during vigorous movement in the hilly terrain.
- Excess weight is lost.
- Work of a cardiovascular system improves, the endurance increases and health becomes stronger. It is activity during which any group of muscles will not be overstrained, and the activity can last several hours.
- The warm rhythm during driving amplifies and improves efficiency of a prokachivaniye of blood. It promotes acceleration of metabolism and improvement of the general condition of an organism.
- Level of physical training increases.
- Work of a vestibular mechanism improves.
- It is ideal sport for family and friends therefore skis increase the level of socialization of the person.
- The ski track helps to reduce stress is a peculiar relaxation therapy. Clean air, snow and speed weaken, helping to win against stress consequences, give feeling of tranquility that you came back home, feeling like the holidaymaker.
- The endurance amplifies, active ski race fills an organism with energy. You will have no problems with a dream, and you will get rid of chronic fatigue, will become more active and efficient.
Contraindications for ski race exist as well as in other active sports. Some of them are especially important.
Important! In 1885 the German doctor M. Ertel the new therapeutic direction – a landshaftoterapiya was offered. Pleasure from contemplation of beauty of the nature activates a simpatoadrenalinovy system and releases internal reserves.
This sport is contraindicated at the following conditions of an organism:
- the shortage of melanin (very light skin) and the strengthened reaction of skin to the sun;
- violations in work of heart;
- diseases of respiratory organs;
- the rehabilitation period after a stroke, a heart attack, surgical intervention in an organism;
- disability;
- diseases of the musculoskeletal device during aggravation;
- pregnancy.
Also driving on skis in mountains for children is not recommended 10 years are younger. Though if parents are fond of mountain skiing, then the child can be accustomed to them from 4–5 years.
Equipment and technique of training in the ski courses
First of all technology of run is influenced by type of skis. You can have usual walking skis, sports or mountain; they are distinguished by width of a cloth and weight thanks to which technology of the movement changes. So, driving on usual skis is carried out classical or ridge style. The ridge style imitates skating – legs at the same time move alternately. For such equipment well rolled route is necessary; the movement on it will be quite fast. The classical equipment is also characterized by the alternate movement of legs.
For mountain skis the following technicians allocate:
- sports run;
- freeride;
- tourist run;
- freestyle.
Carry slalom and downhill racing to the sports equipment. The freeride, as follows from the name, designates free movement out of any routes. Free driving in combination with jumps from springboards is called freestyle.
Whether you know? Skis which archeologists find in settlements of northern regions (Siberia, the Urals, Scandinavia) have the unique form. In one couple a jog ski – short and wide, and a ski for sliding – long and narrow.
Speed with which the skier moves can also define technology of driving. Speed conditionally is divided into run and walking. Increase in speed (accumulation of speed) happens gradually.
Classical
The movement in which the skier needs to rearrange skis alternately is called classical. You need to transfer consistently weight, as when walking. It is possible to move, making a start sticks from snow in movement on the plain, or by means of sticks and a take-off foot (or two). The take-off foot is necessary for overcoming rises.
We recommend to esteem how it is correct to run on the street in the winter.
Main equipment:
- Skis move in parallel each other.
- To begin the movement on a ski track, it is necessary to rise directly.
- Extend hands and make a start sticks. Begin the movement on a ski track.
- Continue sliding. In the movement make a start one, other ski.
- Help the movement of the left leg the right hand and vice versa.
Video: technology of classical ski race
Skating stride
To understand technology of movements, become directly and cramp legs together. Raise hands to shoulders, and deliver one of legs perpendicularly to the second. It is also general exercise. In the movement you should fall, transferring weight to one leg, and to raise the second.
The ridge equipment is an alternate movement by legs. The skier makes a start from a ski track ski inside. Their movements remind letter V. Ridge run requires well nayezzhenny route. Speed in this equipment is higher, than in classical style.
Important! Ridge ski sticks have a little modified design and additional 15 cm of length, unlike classical sticks.
Main equipment:
- Get up on a ski track.
- Slightly bend legs in knees.
- Make a start a stick and transfer weight to a supporting leg.
Video: about the technician of performance of skating stride
How to learn to run on skis
Before beginning the movement, be convinced that it will be safe. Check fastenings standing. Now get up on a ski track.
The movement by classical style happens as follows:
- Begin driving with the leading leg, for example, left. For this purpose you take out the right stick forward and you make a start.
- To repeat the same actions for other leg.
- Make a start alternately and move ahead on a ski track. The back at the same time has to be slightly inclined.
- If descent from the height is necessary – the back bends stronger, and legs are bent. Legs do not need to be moved. Just make a start hands alternately and you slide down. At the movement down speed increases.
The movement skating happens according to such scheme:
- Make the movement the left leg slightly at an angle to the right leg (under 25–30 degrees) and make a start the left stick.
- Now you do the movement by the right leg also at an angle and you make a start the right stick.
Ways of overcoming rises on skis
Rises differ with a corner and length. Classify them by movement speed as high-speed and less fast. The choice of a way of movement depends also on coupling with snow, degree of exhaustion and physical training of the skier. Distinguish from slow types of rise fir-tree and its versions. In fir-tree you progressively rise up, at the same time movements of legs are similar to letter V. The heel of one ski is transferred through a heel another. The trace on a slope will remind the children's image of a fir-tree from the alternating branches.
So move on a gentle slope with insufficient coupling of snow and a ski. The more abruptly a slope, the more widely it is necessary to put skis. Emphasis is placed on an edge and amplifies a support on sticks.
If rise is too abrupt, then it is better to overcome it short flight of stairs. For this purpose you become a side to a slope and put that leg which is closer to it on a slope. You move up to it the second leg, and then you repeat the previous action. Emphasis is placed on an internal edge. Width of a step can be 20–30 cm.
Whether you know? In the world there are nearly 2000 mountain ski platforms. They are annually visited by about 400 million people.
Rise by the sliding step is considered one of the fastest and popular. The trunk in the movement bends forward. Movement of a hand (a push) and the movement of a leg come from snow at the same time. Width of a step decreases. Amplitude of movements also decreases.
Racks of descents
The main objective on descent – preservation of speed and balance. Descent can be flat or abrupt and usually has a set of uneven sites.
During descent you make a start hands and do not move a leg therefore the body can reach position convenient to you. Besides, racks affect aerodynamic properties of the skier and, respectively, on descent speed.
The high rack is the movement with the case inclined forward and slightly bent legs. The straightened body increases air resistance, thereby reducing descent speed. Therefore such rack is used for reduction of speed.
Descent in the main rack are the legs bent in a semi-squat. Knees work as a spring, ski sticks are taken away back. This rack is convenient for turns, braking and pass of uneven sites.
Descent in a low rack allows to gather the maximum speed. Such descent is convenient on flat sites on which it is possible to gather high speed. For transition to a low rack of a hand extend forward, brushes press to each other. The body is bent, moves slightly forward, legs pass into a semi-squat.
Ways of braking
The most reliable way of braking – plow. Its synonymous name – the sliding wedge. The form of a plow reminds letter V. Heels need to be parted as much as possible in the parties. Skis are put on an internal edge. Legs turn knees inside. Braking is carried out due to redistribution of gravity.
The semi-plow is a form of braking at which the heel of one leg is taken aside, the knee turns inside that also reduces speed. Socks come down together.
Whether you know? The world record of speed of ski run makes 254.958 km/h for men (Ivan Oregon) and 247.083 km/h for women (Valentin Gregio). These Italian athletes established it on March 26, 2016 at the competitions FSV (France Ski de Vitesse) in France.
Turns in the movement
The correct turn is the most important skill for the beginning skiers. The turn not only will direct you in the set direction, but also will check your speed. Most of people begin performance of turns by a semi-plow (the sliding wedge). To turn on the left, slightly lower the right shoulder to a tip of the right ski, at the same time increasing pressure upon your right boot. Hold this situation at the movement down, and your skis will accurately finish turn to the left.
Equipment
Equipment of the skier begins with skis complete with ski sticks. For small walks in the country there will be enough walking wooden or plastic skis. Weight – about 800 g, width – 50–60 mm. Special sports cross-country skis are necessary for sport. For sports the weight will be facilitated and will be 650–700 g, and width – 45 mm.
Also it will be necessary for you:
- fastenings;
- ski boots on low to the course;
- jacket which does not constrain movements;
- cap;
- trousers from elastic fabric;
- mittens or leather gloves;
- sunglasses in a plastic / plastic frame.
The jacket surely has to be not blown, and clothes under it – woolen. It will help to keep heat of a body at long driving. People who feel pain in a backbone from time to time are recommended to use the woolen lumbar coupling. It is not necessary to ride in modern synthetic jackets – in the movement the body begins to sweat so in a few minutes you risk to catch a cold.
To boots put on two pairs of woolen socks: the first couple thin, the second – more dense. It is not recommended to go by skis without sunglasses as on sunny day the snow will blind very much eyes.
Before development of any technology of ski race solve for yourself what you want to reach: it is simple to drive during week-end, to begin to practice in sports views of run or something else. Will depend on it, including, selection of skis and other equipment.