Benefits and types of skiing. Breathing technique when running in the cold How to breathe properly when skiing

Many people know that any sport requires the observance of certain techniques in movement and breathing, such as amplitude or pace. It will be interesting for you to know a feature that is not so common in sports, as it is the opposite of most sports.

Breathing is the most important process in which blood, muscle and brain cells are enriched with oxygen. Most are convinced and know that when doing the exercise you need to inhale through your nose, and exhale through your mouth, all the more important this is in winter.

Every reading athlete nodded his head, but remember yourself when you're on the move for an easy jog - it's doable. When your body is subjected to intense stress, such as skiing, where almost all the muscles of the body are involved - the advice to breathe through the nose is superseded by all the attempts that you have to make.

Is it bad to breathe through your mouth and do you need to force yourself to breathe through your nose, or is it more correct to say choke?

With an increase in loads, the body needs oxygen, we begin to breathe more actively, but the nostrils do not double in size, although it is necessary in three, so we need to use our mouth to replenish the body with the necessary oxygen. Otherwise, a suffocating state may appear in us, which means we are far from victory, we would have to reach the finish line.

Skiing is an amazing sport to stimulate all the muscles of the body and strengthen the body, pay attention to the rental of ski equipment in Kyiv, so as not to miss the opportunity to curb the slopes on Protasov Yar.

A bit in numbers, the situation is as follows. At rest, a person needs from 5 to 10 liters of inhaled air, while skiing, 100-150 liters will be sufficient, and for professional athletes it can reach 180 liters of pumping through the lungs.

The question is, is it possible to inhale through the nose for a minute 150 or at least 100 liters of air?

We need the nose for calm breathing, and for serious physical exertion, we cannot do without the oral cavity.

It is preferable to exhale with the same mouth and there is a second reason for this. Most people with relatively good health in terms of physiological characteristics and environmental circumstances during active movement or exercise, in cold weather, cannot stop a runny nose.

As we have already clarified, this is not a cold, but a protective reaction of the body. The doctors themselves do not know the true cause, perhaps due to increased blood circulation and the difference in body temperature and the environment, and possibly an allergic reaction.

We agree that it is difficult to inhale and exhale through the current nose, so breathe through your mouth during training - this is normal.

One of the most popular aerobic sports today is skiing. It is characterized by amazing results with minimal effort and is even considered less dangerous for the joints than running. Skiing trains almost all parts of the body - lower back, legs, arms, abs, chest. You can learn more about this sport from the information below.

Benefits of skiing

Before determining what the health benefits of skiing are, it is still worth mentioning the contraindications of this physical activity. These include the following cases:

children under 10-13 years old;
age over 50;
pregnant women;
weakened immunity;
reactive response of the skin in the light of the sun, lack of melanin;
disabled people with serious illnesses;
pathology of the musculoskeletal system;
disruption of the cardiovascular or respiratory systems;
recent stroke, heart attack, surgery.

Even in these cases, the right technique will make skiing or walking useful. In addition to the effect of losing weight, improving appetite, general condition, a person can receive many other positive effects from such a sport. Cross-country skiing is useful for the following:

improvement of blood supply to muscle tissue due to its contraction;
increase resistance to colds;
acceleration of metabolism, weight loss;
landscape therapy - helps to cure or strengthen the body through physical activity in nature, and not in a noisy city;
hardening of the body due to regular exposure to fresh air in frosty weather;
helps to restore healthy sleep;
improvement of the state of the vestibular apparatus by maintaining balance relative to the track;
strengthening the functions of the cardiovascular system, the heart;
lowers blood pressure, dilates capillaries, small arteries;
improvement of pulmonary ventilation, gas exchange;
prevention of respiratory diseases;
helps increase the amount of oxygen in the blood;
beneficial effect on the joints, their flexibility;
helps improve endurance.

Skis for weight loss

For those who want to get rid of extra pounds, skiing is also a very good option. This is a great alternative to exercising in a stuffy gym. In 1 hour, you can burn from 500 to 1000 calories - it all depends on the pace and type of run. Skiing for weight loss is useful not only in terms of energy expenditure. Running helps to work out certain muscle groups:

with problematic buttocks, it is recommended to ride in the classic way;
skating helps to tighten the hips;
work with ski poles works out the upper muscles of the shoulder girdle and arms;
a little less benefit for the back with the press, but they are also in good shape when riding.

If you really want to lose weight, it's important to follow a few rules. The main thing is regularity, i.e. the number of workouts should be from 3 times a week. Each must be at least 1 hour long. It is better to eat 2 hours before running, and after that you can afford a low-calorie snack. To make it comfortable for you, be sure to choose the right clothes, it is better if it is thermal underwear (trousers, jacket, hat, mittens, warm socks), and equipment - the skis themselves, boots and poles.

Skiing technique

Depending on the pace of the walk, the skiing technique is also determined. In general, skating has two forms - walking and running. The latter refers to higher level loads. For this reason, it is better for beginners to walk and build up the pace gradually. As for the skis themselves, wooden and plastic, cross-country and mountain skis stand out. Each species has its own running techniques. Cross-country skiing is carried out in skating or classic style. Mountain climbers have more running techniques. They can be combined into a list like this:

Sports running technique. It consists of easy slalom, giant slalom and downhill. Refers to competitive styles and requires passing the track without errors.
Freeride. This is a technique of skiing off-piste and descents. It is used only by extreme sportsmen and professionals.
Tourist running technique. This is a ski resort and lessons with an instructor.
Freestyle. It translates as freestyle. In addition to simple driving on the track, it includes running on hillocks and jumping from springboards.

Ski skating technique

As the name suggests, this technique is an imitation of ice skating. The skier alternately leans on each ski, while he is repelled from the snow by its inner side. The legs are almost all the time in different planes. It turns out that you need to go, trying to write out the Latin letter "V" as narrowly as possible. With one foot, slide forward and sideways, then the same with the other, trying to push off with the inside edge. The technique of skating is used on skis in the case of a well-rolled track and is characterized by a higher speed and load.

Classic skiing technique

With this technique, a person moves using both cross-country skis at the same time. He puts them in parallel, unlike the ridge style, trying to maintain balance. The technique of classic skiing is used on already well-trodden ski tracks and on rough terrain. To move in this way you need:

stand straight on the track;
bring the sticks forward, push them off;
then slide along the plane, pushing off with skis, alternately with each, and helping the opposite leg with your hand.

How to ski properly

Of all the rules, there are several basic ones that describe how to ski correctly. The main thing is that the legs must be kept at a distance of about 30 cm, while riding they should be slightly bent so that light pressure is felt. There are a few more tips to follow.

After all, improper breathing in cold weather can cause a cold, or even burn the lungs. How exactly to breathe in winter under different temperature conditions, we will consider in the article.

Breathing technique

Regardless of the frost boldly at the same time. Don't be afraid to chill your throat. With a slight frost, the air has time to warm up due to the fact that the body is hot during the run. And in severe frost, you need to resort to the help of a scarf or balaclava.

You can chill your throat or get cold only if, at the beginning, you warm up the body by starting to run, and then, for example, get tired and go on foot. That's when the body begins to cool down quickly and this can cause a cold.

Of course, breathing only through your nose will allow you to run with a minimal chance of getting a cold. However, due to the fact that you will not be able to run at your average pace with such breathing, since you simply will not have enough oxygen due to the low patency of the nasal canal, then the body will warm up worse. And you can just freeze even while running.

Remember, both in summer and winter, you need both your nose and mouth. This is the correct breathing practiced by all professional runners and serious amateurs.

How to breathe at temperatures below -15 degrees.

Of course, I wouldn't recommend it. But if you really want to go for a run, then it is advisable that you put on either a balaclava and breathe through it, or wrap a scarf around your mouth and nose and also breathe through the fabric. But if you are winding a scarf, then do not wrap it tightly. Make about 1 cm of free space between the scarf and the lips. This space will give freedom to breathe. In this case, the air you will capture is already warmer.

With this, it is very important not to get too cold and run all the way with a feeling of fever. As soon as you feel a slight coolness. Return home immediately. When your body begins to cool from the inside. Then air. Even if you inhale it exclusively through your nose, it will not have time to warm up enough. And you are more likely to get sick.

How to breathe at temperatures from -10 to -15 degrees

This temperature is normal for many regions of our country. Therefore, a good half of the winter has to run in such weather. You also need to breathe through your nose and mouth. But it’s not always worth pulling a scarf over your face. The main thing is not to forget that the pace of running should always be such that you do not freeze.

How to breathe at temperatures from 0 to -10

This temperature is ideal for winter. There is usually no need to wrap scarves around yourself. But still, you can’t call such a temperature hot. Therefore, when breathing, do not open your mouth too much. That is, the smaller the space between the lips, the better the air will warm up.

At this temperature, you can already run at a more relaxed pace. However, all the same, at the first sign of a cold inside, either speed up the pace or run home.

To improve your results in middle and long distance running, you need to know the basics of running, such as proper breathing, technique, warm-up, the ability to make the right eyeliner for the day of the competition, perform the correct strength work for running, and others. For the readers of the site, video tutorials are completely free . To get them, just subscribe to the newsletter, and in a few seconds you will receive the first lesson in a series about the basics of proper breathing while running. Subscribe here: . These lessons have already helped thousands of people, and they will help you too.

How to breathe properly while running

Have you started running recently and have not figured out your breathing yet? Have you been exercising for a long time, but feel like you don’t have enough air while jogging? Here are four basic breathing principles that will help you run longer and more efficiently and teach you how to use oxygen to fuel your muscles to the maximum.
An intense climb or high-speed interval training pushes your lungs to the limit. Breathing becomes shallow and fast, there is a desire to slow down. At such moments, you realize that you could sort of climb this hill at least twice in a row and accelerate even faster - if you could get more oxygen. The conclusion suggests itself: if you work on your breathing and follow the following rules, then your results will improve!
1. Breathe deeply
The main task is to breathe not only with the chest, but also include the diaphragm in the work. The lungs do not occupy the entire volume of the chest, and most people, as a rule, use only one third of this powerful organ. Only by taking a quality deep breath into the abdomen, using the diaphragm, you can fill your lungs with air to the limit. Such breathing saturates the cells with oxygen and prevents dizziness and nausea. As a result, the endurance and potential of your body will increase. Such a skill is not developed instantly. Try to follow the depth of breathing, starting with low speeds. Additionally, we advise you to include cross-training with elements of yoga and Pilates, which will help develop the ability to breathe with the diaphragm.
2. Breathe rhythmically
The most important thing is to find your rhythm. Breathing must be in tune with the movements of the body in order to give rhythm to the run. For slow running, it is most optimal to breathe in such a way that you inhale and exhale every three to four steps. At first, you will have to count the steps in your head until you start breathing at a given pace automatically. Want to run at a faster pace? Then accelerate the frequency of breathing to maintain energy metabolism - one inhalation and exhalation will be one or two steps. Listening to yourself, controlling your breathing, you can quickly learn to keep the necessary rhythm.
3. Breathe according to the weather
In cooler weather, it's better to breathe through your nose, because the cold air is much drier, and this is guaranteed to increase dryness in the mouth and add to the unpleasant sensations of the race. Your lungs are also unlikely to like the cold and dry air that enters through your mouth, which can cause symptoms such as wheezing and coughing. Breathing through the nose not only filters air impurities, but also warms cold air to body temperature, creating more comfortable conditions for the lungs.
4. Breathe through both your nose and mouth
There are many theories that you should only breathe through your nose while running. However, when running for medium and long distances, trying to breathe only through your nose, you purposefully block the access of oxygen to the body. Not only will this not be beneficial, it will be harmful. Especially for beginners. If breathing through your nose is difficult and uncomfortable, start experimenting with the technique and alternate breathing through your nose and mouth. If you can breathe with your ears, breathe. The main thing is to get as much oxygen into your body as possible.
The formula for proper running is very simple: better breathing = more oxygen to the muscles = more endurance.

Instruction

Learn to balance. As soon as you get to the track, fasten your boots to the bindings of your skis and try to stand up to your full height, leaning on only one stick. Learn to stand and ride skiing with someone else. Ask for your support if you are not yet confident in your abilities. Subsequently, you yourself will learn everything.

Learn in practice all the features of skiing. To begin with, it will be enough for you to learn how to ride the classic course, which is carried out along a dedicated ski track. It is applicable to increase speed on flat terrain. You just need to master it. So start moving with your left foot. Put the right stick forward and give movement to the skis, pushing off the ground. Then, similarly, do the same movement with the right foot and left stick.

Move along the track in this way until these movements become habitual and you perform them on autopilot. Try to keep your back slightly arched. As you begin to ride down the mountain, tilt it even further and bend your knees. This will give maximum acceleration to the movement. On the plain, you can just push off with your hands, and don’t move your legs at all. This will strengthen the muscles of the arms, shoulders and back, which are very important for fast skiing.

Hands with ski poles should be placed closer to the face, while slightly spreading the elbows in different directions. The closer to the body your hands with sticks, the easier it is for you to transfer weight and the less speed you will have.

What is more profitable and more convenient skating? Flexion / extension of the body in the "classic" requires a considerable investment of time and effort. Skating allows the skier to do less difficult movements, and even in less time.

Important for skating equipment and the length of ski poles. K, for choosing sticks of the optimal length, taking into account all the nuances, there is simply no. But I can say that ski poles should be no lower than your chin and, at the same time, no higher than your upper lip, while you are standing.

Related videos

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Simultaneous two-step stroke (teaching method)

Skiing has become more and more popular lately. Perhaps this is due to the success of our athletes at the Winter Olympics, who inspire beginner skiers with their achievements, or perhaps it is due to the simplicity and accessibility of skiing. Yes, and how pleasant it is to spend time in the forest on a fine winter day, ride skiing, breathe fresh air and enjoy the beautiful snowy landscapes.

Instruction

Probably an impressive kind of movement on the move. A skier moving is somewhat reminiscent of a flying bird, his movements seem easy, and the speed that he can develop is comparable to the speed of a car. In order to learn skate, it is necessary to carefully monitor the movement of the ankle joint relative to the body, the position of the hips and ski poles. All your body in motion skate should be in front of your feet, and sticks are used not only to push, but also to catch you, give support and prevent you from falling face forward.

Now take your starting position. Connect the back of the skis together, and spread the socks to the sides. The angle between should not be more than sixty degrees, otherwise it will be too difficult and uncomfortable for you to move.

For a proper push, place the poles a little forward, but not too far, and push off the snow with them. At the same time, it is necessary to make a push with the foot. The correct push is performed with the foot, not the toe of the ski. To kick off with your foot, shift your body weight to one foot while pushing off with the foot of the other foot. In this case, it is necessary to move the body forward a little in order to maintain balance. After the push, the sticks must be pressed with the bases to the elbows so that they do not interfere with movement and do not interfere.

After a good push, you will coast for a few seconds, and as soon as you feel that you are losing speed, take another push, but with the other foot. The more pushes you do, the faster you move.

note

When going skiing, remember that the optimum temperature for skiing is between minus five and minus ten degrees. In other weather, moving through the snow is much more difficult.

Helpful advice

Skiing equipment can be purchased at any sports shop. All you need is good skis, poles and a pair of ski boots. Just be careful when choosing equipment, as there are quite a few types of skis. Choose the right ones for running.

For amateur skiers, this type of "transport" is more of an entertainment than a sport. Therefore, to the methods of movement on skiing they are not very attentive, not bothering to study all the subtleties. But even three simple “moves”, honed in accordance with the rules, will allow you to run to skiing much faster and with less effort than usual.

Instruction

The very move that everyone has used at least once is the alternating two-step. The movements here repeat the movements of the arms and legs during normal walking at a fast pace, when the opposite arm and leg are brought forward. Pushing off with your right foot and left hand, gently push your left foot forward, gradually transferring the weight of the body to it. Bring your right hand forward, while the right leg also begins to move forward (after the push, it is slightly bent at the knee). The right stick is in the snow, and the same leg is in contact with the ski track with the entire surface of the ski and begins to slide forward. The weight of the body is distributed approximately equally on both reference points. The left hand, after repulsion, moves forward, and the right hand makes a push. When the process of repulsion with the right hand is completed, the left foot begins it. With a certain training, you will be able to develop speed so that after each push you will slide at least two meters.

According to a similar principle, the body moves with a four-step alternating course. The difference is that after two steps and take-offs, two steps are taken without the help of sticks. At the same time, you can not swing the sticks too much, scatter them to the sides or drag them along - all this will slow down the speed of running.

Even greater speed can be developed if you learn how to simultaneously two-step move. This is achieved by increasing the repulsive force of two at once. Moving by inertia on slightly bent and with the torso slightly tilted forward, transfer the weight of the body to the left leg. At the same time, bring the skis forward. Push your right foot forward and, pushing off with your left, slide on it. Push off with your right foot and stick your forward sticks into the snow (they will be at an angle of about 50 degrees towards you). When the kick is completed, the poles will pass perpendicular to the track and will be at a sharp angle forward. At this point, you need to start pushing off with your hands. At this time, sliding occurs on the left foot. When the push with sticks is completed, the right foot is attached to the left and you drive 3-5 meters by inertia. Then the whole cycle repeats, but this time you should start with the other leg.