How to ski classic. Freestyle: how to learn to ski with a skate. Benefits of cross-country skiing with the right technique
In winter, skiing is a favorite sport for people of all ages. If you decide to join this huge company, then you need to figure out how to do it right. Of course, you can ask for help from a specialist, but not everyone is willing to pay a tidy sum for this.
How to ski properly?
There are three basic requirements, following which you can learn to ride:
- Legs should be spaced at a distance of 30 cm from each other. While riding, your knees should be slightly bent. You should feel a slight pressure on the tips of the shoes.
- In order for the weight to be evenly distributed, the ankles should rest against the ends of the boots.
- Bend your arms slightly at the elbows and place them about 25 cm apart from each other.
The right skis are those in which you can ride without feeling discomfort, so their choice should be taken with full responsibility.
In general, there are three most popular techniques that are used to understand how to ski faster and correctly:
- Many learn to ski based on. The bottom line is that going down the mountain, a person will do everything to remain safe and sound. As strange as it may sound, the method really works. Frightening presence of numerous shortcomings. The risk of injury is increased, and you can also learn the wrong movements, and it will be quite difficult to correct them.
- The following method is used by instructors. A person receives the basics of skating: the correct stance, the desired trajectory, etc. All this allows you to achieve the desired result. The only negative is that a person begins to ride, as if according to certain patterns.
- Another option is based on the fact that the skier begins to gradually master all the movements necessary for skiing and collects them into a certain knowledge base. All this allows you to get freedom of movement and versatile technique.
Many of us love skiing, but often we are not so much skiing as walking, losing strength and balance. Master the classic style, improve the technique of skating will help simple exercises. Read our tips, watch videos and improve!
Training will improve coordination and balance, teach you to better feel your body, not only while skiing, but also with any movement. In addition, exercise will allow you to burn more and tighten up. problem areas". Pretty soon you will learn not to walk, but to roll, that is, you can get even more pleasure from skiing.
Preparatory exercise
It can be done without skis at home, in the gym, in general, anywhere. It is very simple: stand on one leg, lift the other from behind, stretch your arms forward and smoothly move back, as if pushing with sticks. Try to stand on one leg as long as possible.
Do not straighten your knee completely, the main body weight should fall on the heel, but do not unload the rest of the foot completely. This is necessary for stable sliding. In itself, this exercise tightens the buttocks and area.
Classic alternating stroke
Loads the hips, buttocks, calves, shoulders, triceps. For exercises, find 200-400 meters of skiing on a flat alley - without potholes and slopes. It can be on the plain, or it can be with a slight slope, but without steep climbs.
1. Get into a ski stance : the legs are slightly bent at the knees, the body is slightly tilted forward. Do not use sticks yet, you can put them near the tree. Slide one foot forward and ride it as far as you can. To do this, you need to rely mainly on the heel and not tilt the ski, but keep it flat on the snow. Do a few of these slides.
2. Now help yourself with the other foot : At the beginning of the slide, push off with the foot that remains behind. To do this, sit down with force on the leg with which you will push off, and also push off with the toe of the boot with force. Please note: it is with force to push the ski down into the snow - then it will not slip back, which is often found among amateurs. If you do everything right, the heel of the boot will rise high above the ski. Repulsion goes down, not back. Do a few push-offs.
3. Now take the sticks and add the repulsion with the hand to the repulsion with the foot. , alternating right hand / left leg And left hand/right leg. Don't forget to squat before kicking off with your foot! If it doesn’t work out, take shorter sticks (they should be 20-25 cm below your height). And always put the stick “under you”: if you look from the side, then the handle of the stick is carried forward a little further than the foot, which rests on the snow. Otherwise, you won't be able to push.
Stepless and one-step moves
Also apply to classic style. They especially load the triceps, shoulders, back muscles, abdominal Press and buttocks. So they usually ride on the plain or on small slopes.
1. Stepless move . Start again with the ski rack. Stretch both hands with sticks forward, but still put them “under you”, that is, the handles will be farthest from the body, not the paws. Bring your whole body behind your hands, straightening your knees, you can even tear your heels off your skis. You seem to “jump” forward, leaning on the sticks with your whole body, and then push them back, while crouching and strongly tilting your body forward. The latter is necessary in order to include in the work not only hands, but also, of nature, larger and strong muscles back, abs and buttocks.
2. One step move very similar to the one described above, but simultaneously with the sticks, you also need to push off with the toe of one foot down, as in alternating. Here, the muscles of the buttocks and thighs are more actively involved in the work, so physically this move is easier than the stepless one. However, do not forget to squat and tilt the body - this is quite enough to remove the stomach without any abdominal exercises.
3. It is convenient to first accelerate a little with the already mastered alternating and then stepless or single step to maintain the speed. Please note that, when viewed from the front, the sticks are placed in parallel, and not in a “house”. And yet, in the ski track in deep snow this will not work: there should be a rather hard surface under the sticks.
Try to exercise 15-30 minutes in the middle and end of each ride . In a month you will notice that you have begun to ride much more smoothly and faster, you feel better the work of the muscles of your body. And you can even lose weight if you don’t compensate for everything that you burned on the ski track at dinner.
Text: Tatiana Minina
Ski in our country, with its climate and open spaces, God himself ordered, as they say. For lovers and professionals of active sports in winter time not to boredom - the "doors" of numerous tracks and ski stations are open for them. And the most "advanced" can try themselves at the famous ski resorts in Europe and the world.
But what to do if confident skiing is just a dream and an old childhood dream for you? First of all, take a look in the dream book - after all, something unknown and promising opens up before you. The interpretation of a dream about skiing awaits you at the end of this article. And secondly - finally learn how to ride! Moreover, this is possible everywhere, even in Sochi. Therefore, it's time to cast aside all fears, doubts, buy or rent skis and equipment and glide towards your dream.
How to learn to ski: the most popular beginner questions
You have already tried on a bunch of skis, shoveled a huge amount of information and even watched a video on technique skating by ski. However, there was such confusion in my head that it is no longer clear whether you want to ride or not.
So, we will try to answer the questions that beginners most often ask before their first outing on the snow.
When to start skiing? Children can start skiing from 3-4 years old. Of course, much depends on the desire and physical fitness of the child. Adults can start even now, if there was snow.
What is the best ski to learn to ski? It depends on what style you plan to master. Below you will find a description of the styles, as well as video tutorials with detailed recommendations from experts. And you will also find out what awaits you if you ski in a dream. Perhaps we have already convinced you that skis are suitable for everyone, be it a child or an adult.
How to choose the right skis? You can read about it in one of our previous articles. Also don't forget about poles, ski boots and bindings. It is better for a child to wear a helmet on his head.
Can pregnant women ski? If before pregnancy you just mastered the technique for beginners and in the first trimester you suddenly thought about how to learn to ride skiing ah, it's better to postpone this idea for at least a year. But if you feel good, then a calm walking step will not hurt you. Just practice your breathing.
Where can you learn to ski in Russia? Alpine skiing is better to learn on the track, it is desirable that the first instructions are given to you by a professional. You can go to the nearest ski base out of town or go to the best ski resorts Caucasus and Siberia - in the Elbrus region, Adzhigardak or Sheregesh. Where to go - you decide for yourself. There are excellent bases in the Moscow region, where you can relax on a full skiing program.
How to learn to ski?
If you decide to learn how to ski, keep in mind that physical training you must have the correct one. After all, you will maneuver, ski jump, climb slopes and fall, fall, fall. And the last action you also have to learn how to perform correctly. When you fall, you need to fall on your side, focusing on the outside of the thigh and buttocks.
Therefore, you should start with small slopes and correct stance
. It consists of the following: the feet are parallel to each other, the legs are slightly bent at the knees and spread apart. The arms and shoulders are slightly pushed forward, the torso is as relaxed and mobile as possible. There are several styles of skiing that you have probably heard of. Freeride, ski tour, ski cross, carving. And all this is not just beautiful words - these are techniques that will require regular workouts.
Cross-country skiing technique
If you're into speed skating and are ready to take your skills to the skiing plane, you shouldn't have any big problems. But if you are just starting to learn winter views sports, you should understand what skating technique is different from skiing technique, as well as watch a video on the technique of skating on skis.
In order to start training, you need to go to a well-rolled track and take a stance (see photo). Leg movements can be performed alternately, imitating a "herringbone" and drawing the English letter "V" on the snow. With one ski you need to slide forward, slightly shifting it to the side, and with the second you push off, putting it on the inner edge.
You can also take off with only one foot (simultaneous one-step skating).
The simplest thing you can learn on your first introduction to skiing is classic move. In this case, it is better to move on a flat surface, along the ski track. We put our legs parallel to each other, we take out the sticks in front of us and, pushing off, we move forward. And now we “walk”, alternately bringing the right leg and left arm forward, and then the left leg and right arm. Detailed Instructions you can consider on video.
Cross-country skiing is not only one of the most popular sports, but also an excellent restorative activity aimed at healing and rejuvenating the body, as well as strengthening the immune system. Cross-country skiing differs from skiing in both techniques and equipment, since it allows you to cover long distances on snow or small slopes.
Consider the classical method. It begins with the selection of the route. It is better to choose paved ones, the snow on which is smooth, and the ski tracks are clearly visible. In the middle of nowhere or just away from people for the first time to stand on cross-country skiing will be much more difficult. Standing on the 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 it will be comfortable to stand on the skis, slide a little on them. You just need to sharply move your legs forward, first one, then the other, in order to understand how much force is required to apply this.
Cross-country skiing contributes to the development of muscles not only of the legs, but of the whole organism. They render positive impact on the heart, lungs, circulation and mood of the skier.
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, it is necessary to keep the skier's weight 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. The new kind sports, especially such extreme ones 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.
First thing - 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 choose 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 to. 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. ;)
