November 13, 2017

The advantage of a balance board is that YOU CAN TRAIN ON IT ANYWHERE AND ANYWHERE, regardless of the weather, place and time.

All you need is:

• a couple of free meters on a flat surface,
• deck, roller,
• your desire to improve
• and as much time as you are willing to devote to your growth as an athlete.

During training, you can do almost any activity that does not require active movement, such as reading a book, watching TV, fishing, playing ball, in general, the scope of the balance board is limited only by your ingenuity.

And while traveling or on vacation, the balance board will allow you to always keep yourself in great shape and not put off training just because you can’t go to gym or there is no special equipment.

NEVER TALK ABOUT HOW MUCH TIME SNOWBOARDERS LOSE A YEAR BECAUSE SEVERAL CONDITIONS ARE IMPORTANT FOR TRAINING AND RIDING:

• suitable weather,
• the right quality of snow,
• the opportunity to go to the track for skiing,
• funds for the purchase or rental of the necessary equipment.

Doesn't it seem that there are too many such "buts" to as soon as possible learn how to snowboard superbly or master dizzying tricks?

With a balance board, you will not have any conditions and “excuses”, and you can use the time from spring to the first suitable snow to the maximum to hone your skills and practice new tricks.

Board balance exercises for snowboarders.

Exercise number 1.

This is our favorite board balance exercise, because as a result of practicing simple movements, you will get an excellent result!

(!) Don't forget to stretch and warm up before doing any exercises.

After you're done, let's move on to the starting position.

So, starting position: put the deck on the roller and stand on it.

• If you are a beginner or unsure of your sense of balance, this is your first time on a balance board, make sure to wear knee and elbow pads and maybe even a helmet, safety is the most important thing.
• Also use as a base for early stages the back of a chair, sofa, wall or the help of a friend who will reliably insure you.

1. You can keep your feet shoulder-width apart or put them together.
2. Try to roll from side to side and slowly place your left foot on the left edge of the balance board deck. Your goal is to roll the roller under the board so that it is completely under your right foot.
3. The next goal is to raise the left edge of the board to mimic the motion of a snowboard.

This exercise trains the legs, buttocks, and even arms, as you can use them to help you keep your balance.

Exercise 2.

When you are snowboarding at speed, you can hardly focus on anything other than balance, much less on objects that can cause injury (rocks under the snow, tree roots and trunks).

This exercise seems pretty simple, but once you start doing it, you will realize that it is not.

Moreover, this trick is aimed at training not only your physical, but also your mental abilities, so as not to pay attention to balance, but to automatically maintain it.

In addition, you can invent and practice your own ways to maintain balance and focus on it as much as possible.

We recommend doing this exercise for outdoors, as it will be even more effective, because you will encounter even more distractions, i.e. conditions will be close to real while snowboarding.

WE OFFER TO COMBINE THE PLEASANT WITH THE USEFUL, namely, TO FISH STANDING ON THE BALANCE BOARD.

Impossible? And here it is possible. In addition, you can train not only the body, but also concentration.

1. Choose a lake or pond where fishing is allowed. Don't forget to bring your deck and roller.
2. Place the roller on a firm, flat surface on the bank, and then stand on the board and maintain balance for 1-2 minutes.
3. You can immediately go to the board with a fishing rod in your hands, or you can ask someone to feed it.
4. Now start fishing, trying to focus on this process, and not on how difficult or correct it is for you to maintain a stable position on the board.

You literally have to forget that you are standing on the balance board and bring the ability to maintain balance to full automatism.

Exercise 3

Being on the edge of the balance board is not easy, but there are exercises that can help you practice this skill.

The two main ones are called “hang five” and “hang ten”, because. you will hold onto the edge of the board with the toes of one or two feet.

Initial position: stand on the balance board, feet shoulder-width apart, keep your balance for 1-2 minutes.

1. Now change position and balance perpendicularly so that your body, face and feet are directed towards only one edge of the board, i.e. "along" the board, not across.
2. Walk slowly to the very edge and keep your balance for at least 30 seconds.
3. After you start to stand confidently, take a half step forward so that your fingers hang over the edge of the board.

This exercise is called "hanging ten" and it trains you to maintain a stable position without using your toes.

When they say “hang five”, it means that you need to stand on the very edge with one foot, and bend the other at the knee and keep it in the air.

Stay in this position for up to 10 seconds and increase the time with each workout.

Great for snowboarders and surfers alike, this trick works the legs, glutes, and abs muscles.

Exercise 4

This is the most fun and perhaps the most bizarre exercise of all, but it is indispensable for snowboarding, because it teaches your muscles to automatically respond correctly in a situation that is close to real.

First, measure the distance between your feet when you are snowboarding.

Starting position for this exercise- stand on the board with legs wide apart (the width between the legs should be the same as on a snowboard).

Your task: while balancing on the board, swing your arms and turn your body in different ways to try to throw yourself off the board.

Simulate the moment you fall.

The more confident you feel in this situation, the better you work out the actions during the loss of balance and fall, the better you will stand on the snowboard and the less risk you put your health in a traumatic situation.

Exercise 5

Can you stand on a snowboard only with straight legs? It's not bad, but you won't be considered a pro until you learn how to use your knees too.

To achieve significant heights in snowboarding, every muscle in the body, especially the legs, buttocks, knees, must be perfectly trained.

At the same time, the stance on a snowboard must be "soft" and flexible enough to help the body maintain balance in any position while riding.

This exercise is aimed at training the knees, joints, to use these muscles during exercise.

starting position very simple: stand on the board and keep your balance for a few minutes.

1. Then turn your legs and body 90 degrees and balance for 1-2 minutes.
2. Now that you're feeling confident enough, slowly sit up, bending one knee (those who have done lunges on one knee know this pose very well).

• Your goal is to keep your balance and connect your knees if you can.
• Repeat at least 10 times, 5 sets for each leg.

This tutorial will allow you to do and practice numerous amazing tricks and turns on your snowboard.

Exercise 6

For this exercise, you will need a balance board and a special balance pad instead of a roller.

This exercise is designed to teach you how to balance while sliding. You may know that snow is different: too wet and soft or too dry and cutting.

1. Take a pillow, put a board and stand on it.
2. Maintain balance for 30 seconds - 1 minute.
3. Now try turning your pelvis slowly clockwise.
4. Your goal is to keep your balance and spin as long as possible.
5. Also, after the first few workouts, you should try moving in larger circles.
6. Repeat in a counterclockwise direction.

• You must do at least 10 sets of 10 reps.

Now you will not be afraid of any kind of snow, and you will begin to enjoy snowboarding.

Exercise 7

The 90 Spin exercise will show you how to climb any mountain effortlessly! For this exercise you will need a roller and a balance board.

Starting with starting position: keep the balance in the standard rack for 1-2 minutes.

1. After that, try turning your legs and body 90 degrees.
2. Rotate around your axis several times clockwise and counterclockwise.
3. Now imagine that you are on a snowboard and your legs are attached to it. The most difficult part of the exercise is to turn the deck 90 degrees without lifting your feet from it.

You can do this in special running shoes for more reliable traction, but most do it just barefoot.

Try various options until you can do it easily.

Summary

That's all. You can make a program of these exercises, or you can perform them separately.

We advise you to stay on a comprehensive program, because. one type of exercise. Aimed at holistic work with the right muscle groups, they will bring much more benefits than 1-2 exercises “taken out of context”.

It's just as important to schedule yourself. regular classes taking into account the increase in the level of complexity of exercises and the number of repetitions, because without regularity and increasing the load, everything loses its meaning.

The optimal number of classes is 2-3 times a week.

This set of exercises will not leave you a chance for excuses not to practice snowboarding. You will perfectly prepare for the winter season even in hot summer.

is coming winter season when to snowboard and skiing possible in natural conditions.

Many fans of these sports are looking forward to the opportunity to surrender to the power of adrenaline and courage, forgetting that you need to prepare your body, which has had a rest over the summer season, for unusual loads.

Why is this needed? So that the next week after the first skating not to lie with stretched muscles and suffer from pain in the legs and back, skipping skating. So properly prepare your body for the loads before putting on your boots and equipment. You can start getting ready now! Theclymb.com website has collected the necessary recommendations for this.

Aerobics

Running, cycling and jump rope are three very simple ways give the body good aerobic exercise as in gym, as well as beyond. Your cardiovascular system must be prepared for the loads on the slope and have enough endurance, because if you quickly get tired and run out of steam, even the best skiing skills will not help you.

Also, statistically most injuries happen when the rider is tired, so proper aerobic exercise will help prevent your season on the slope from ending early.

Plank

A classic exercise from yoga and crossfit will perfectly “pump” your body before the season on the slope.

How to do:

Stand on your elbows in a position as if you are going to do push-ups. The main goal of the exercise is to keep the body straight from head to toe for as long as possible. To simplify the execution, imagine that the whole body is an invisible arrow.

The exercise is quite difficult, although it always seems simple to beginners. Plank or chaturanga dandasana strengthens all the muscles of the whole body. Try it and you will feel it!

Walking in a squat or walking in single file

When walking in a squat, the legs should be completely bent and slightly spread apart, the leg must be placed immediately on the entire foot. When walking, make sure that your back remains straight and your hands are free; it is better to keep them on your knees during movement.

Exercise perfectly pumps the legs, buttocks and improves coordination.

Burpee

This funny word is called effective exercise for burning fat and general tone body. You can easily do it yourself. In crossfit, it is basic - it is used as a warm-up before the main workout, and the exercise technique itself gives an excellent load on almost all the muscles of the body.

During the execution of the burpee, the buttocks and calf muscles, hips, abdominals and muscles shoulder girdle. Of course, the result will be obvious only after a few workouts.

How to do:

Squat down, palms resting on the rug on the floor.

With the same sharp jump, we return to the starting position.

Immediately we make a jump up, aiming with the crown of the head “towards the sky” and bringing our hands above our heads. We make cotton.

We repeat the exercise for a minute.

Utkatasana

There are, of course, many yoga poses (asanas) that will help you prepare for the slopes, but utkanasana is the most ideal.

How to do:

Stand straight with your feet firmly on the ground shoulder-width apart. As you inhale, raise your arms above your head, placing your palms together. Hands are straight. As you exhale, bend your knees, trying to take such a position that the thighs become parallel to the floor, that is, it turns out that we seem to be sitting on an imaginary chair. Fix this position.

Utkanasana is called the pose of strength and energy - it strengthens the legs and abs especially well, while developing muscles evenly and beautifully. Utkatasana effectively works with the shoulders, improving their mobility, opens chest. Arms, back are strengthened, the spine is stretched.

"Whirling Gnome"

Great and easy coordination exercise.

How to do:

Sit on your haunches, lean on the floor with one hand. Spin on your hand around its axis, first in one direction, then in the other.

This exercise perfectly develops coordination of movements, will help you better navigate in space and maintain balance on the slope when jumping.

If you wondered how to learn to snowboard on your own, if you want to teach your children, loved ones, friends, but don’t know where to start, then below we have prepared a lesson for you that presents a methodical series of exercises for a person who gets on a snowboard for the first time.

The exercises show how to move, how to turn around, climb up the slope, go down, introduce the elasticity of the board and learn how to balance. Performed on a flat, level surface. Suitable for any age. An exercise is considered well done when you feel relaxed while doing it.

For a better understanding, we have made a video lesson on snowboarding for beginners. If you liked it subscribe to our channel, put likes)

Exercises for beginner snowboarders

So everything is ready, you are on the mountain or in the yard, there is snow around the snowboard, you can start your first snowboarding lesson:

1. We raise the snowboard (standing at the rear edge). Hold the board parallel to the ground. We keep the balance. Back straight, look forward.
2. We raise the snowboard (standing at the front edge). Hold the board parallel to the ground. Back straight, look forward.
3. Raise the nose of the snowboard (standing at the rear edge). Back straight, look forward.
4. Raise the tail of the snowboard (standing at the rear edge). Back straight, look forward.
5. Raise the nose of the snowboard (standing at the front edge). Back straight, look forward.
6. Raise the tail of the snowboard (standing at the front edge). Back straight, look forward.
7. Rear edge balancing. Back straight, look forward.
8. Rotation with an emphasis on the front edge (boot toes). Back straight, look forward.
9. Rotation with an emphasis on the back edge (heels). Back straight, look forward.
10. "Ladder up". From the front edge of the snowboard, parallel steps should remain on the snow. Back straight, look forward.
11. "Ladder down". Now we go down the mountain leaving parallel traces from the trailing edge.
12. Running on the front edge. We begin to perform the "ladder up" and accelerate to an easy run.
13. "Scooter". With a straight back and a look forward, we roll on a snowboard like on a scooter. It is important to learn how to lead the board in a straight line and be able to push off with your "back" foot at the back and front edges.
14. Balance on the nose of the snowboard. Exercises are performed with both legs tied. From a standing position, rest your hands on the snow, standing on the nose of the board. Maintain balance and return to starting position.
15. Touch the tail and nose of the snowboard.
16. "Swing". Swinging on a snowboard from nose to tail.
17. "Jumping gallop". Swinging with jumping.
18. "Snowboarder's Walk" Exercise 16, 17 and 18 are in a methodical bundle. In exercise 16 we learn to swing the board, in exercise 17 we add a jump, in exercise 18 we add rotational movement and we get the “snowboarder's gait”. Important! Do not by muscle strength, but due to the elasticity of the board. Actually, exercises from 14 to 18 show the beginner how his board springs and how to balance on it.
19. Jumping 90 degrees. Performed with a push from two legs. Clockwise and counterclockwise to a full turn.

When riding on a mountain, an experienced snowboarder performs all these maneuvers without thinking. In order to facilitate and speed up the path of a young snowboarder, maneuvers are separated into separate exercises.

After you master these exercises, you can move on to the next snowboard lesson.

In autumn, fans of snowboarding and skiing are looking forward to the new season, when it will be possible to go out on the track again, feel the wind in your face and an overwhelming sense of freedom and unity with the outside world.

In the meantime, it remains to once again check the equipment for snowboarding, try on a brand new suit for skiing, which is no different from a professional one, imagine yourself standing on the slope of the next descent, preparing to conquer another height ...

Stop! When dreaming about the upcoming winter season, it is worth remembering that over the summer your muscles have become unaccustomed to the usual load of a snowboarder, and before you start skiing, you need to restore sportswear otherwise the first day on ski slope will turn into fatigue and pain in your legs for you, and the heart, after a sudden and severe overload, will undergo a severe test. In this state, the likelihood of injury while snowboarding increases at times. To avoid this, we offer a monthly training program designed specifically for skiers and snowboarders.

Key exercises of the training program

1. Jump Squats
This type of squat is best for increasing leg strength, which is essential for explosive jumps in snowboarding. So, we execute t in deep squat, keeping your hands on your belt or straight in front of you. From this position, you need to sharply push off with your feet from the floor and “jump” as high as possible.

2. Turns with a pancake (medicine ball)
For next exercise need a special gymnastic ball-, or at least a regular barbell pancake. Take it in your hands and sit on the floor, holding the ball at the level of the abdominals and slightly bending your arms at the elbows.
Tilt your body back slightly and lift your legs off the floor. Then begin to turn left and right, touching the ball to the floor on each side. You should feel the tension of the muscles of the body throughout the entire time of the exercise: in this way, the turning skills necessary for snowboarding and skiing are worked out.

3. Power push-ups. Be sure to include regular push-ups from the floor in your training program. They will help strengthen the muscles of the upper body, and also prepare for possible falls on the track. General technique push-ups: on the inhale we go down, on the exhale we return to the starting position. Beginners can start mastering simpler types of push-ups:
- push-ups from the knees
- wall push-ups
Starting position - we rest our socks on the floor, hands at a distance slightly exceeding the width of the shoulders.

4. Rise on socks. With seeming simplicity, this exercise puts a huge strain on the calf muscles, which are most involved when snowboarding.
Regular training of the muscles of the foot, ankle and calves for four weeks before entering the track will help to strengthen them sufficiently so that you do not feel exhausting and aching pain in the legs on the first day after skiing.
Starting position for lifting on toes: feet shoulder-width apart, back straight, knees slightly bent, socks slightly turned outward. Slowly lift your heels up as high as possible, smoothly rolling onto your toes and straining your calf muscles. Hold at the top for a few seconds, then slowly lower yourself down.
To increase the frequency of movements, you can place a small stand (tablet, book, etc.) under the toes of the feet.

5. Walking lunges (leg stretch)
Another important exercise for strengthening the muscles of the legs is lunges with the legs.
Stand up straight and take a deep step forward. Then lower yourself down so that the knee of the leg behind you is in contact with the floor, while both knee joints should be bent at a right angle. Pushing off, complete the step, and do the next - similarly to the first. You can also perform a unique set of exercises that strengthens the legs.

6. Pull-ups on the bar

Steady riding requires a strong back and a sense of balance. Hanging on the horizontal bar will help develop coordination of movements and strengthen the muscles of the back. You can install it in an apartment of any size, and the exercises themselves are extremely simple: grasp wide grip crossbar, placing your hands at shoulder level and perform pull-ups up - as many as you can.

7. Classes on an exercise bike
gives an excellent cardio load, strengthening the heart muscle, and in addition, increases overall endurance. In a month, you will increase your leg endurance enough to conquer the steepest slopes!

Training scheme
The exercises listed above should be performed regularly for four weeks. We offer the following training plan for snowboarders:
Monday:







Rest between sets - one minute.
Wednesday
. Squat jumps: three sets of 20 reps
. Medicine Ball Rotations: 3 sets of 20 reps
. Push-ups: three sets with maximum reps
. Calf raise: 3 sets of 20 reps
. Lunge Steps: Three sets of 20 reps
. Hanging on the horizontal bar:: three sets with a maximum of repetitions
. Classes on a stationary bike: interval riding - 30 seconds of a high pace, then 60 seconds of an average pace for 15 minutes, 1 set
Rest between sets - half a minute.
Friday
. Squat jumps: five sets with maximum reps
. Medicine Ball Turns: Five sets with maximum reps
. Push-ups: five sets with maximum reps
. Raising on toes: five sets with a maximum of reps
. Lunge Steps: Five sets with max reps
. Hanging on the horizontal bar: five sets with a maximum of repetitions
. Exercise bike: 1 set for 15 minutes
Take a minute for each set, and then another minute to rest between sets.
For beginners, you can reduce the time of the working segment to 30 seconds and gradually increase it. If training is still hard, try increasing your rest time as well.

And one more thing: before each workout, do not forget about the preliminary stretching of the corresponding muscle groups. This will increase their elasticity and protect them from stretching the ligaments due to excessive strain.

Good luck on the slope!

“There are different options. In summer you can ride in the mountains of another hemisphere. There are also summer schools in Russia, for example, in the Caucasusor in Europe, where in the summer on a snowboard rideutalong the glaciers. Most often, snowboarding is put aside for the summer. Not everyone can afford Chile and Argentina and New Zealand. The most important thing for snowboarding in the summer is to keep fit so that you are ready for the start of the new season. Active lifestyle. Trampoline. You can do theory in the summer - avalanche training, coursefirsthelp" ( Mikhail Grinev).

Snowboarding is obviously a winter sport active rest. However, what should snowboard fans do in the summer, as well as in the off-season? "Time off slope" should work for "time on slope". To progress well, a good rider must develop year round. Otherwise it will get lost very quickly. muscle memory, clear coordination of movements will disappear, excess weight muscles weaken. And then at the beginning of the next season, a lot of time will have to be lost, just to restore the accumulated last winter. In addition, constant training allows you to develop an excellent reaction to sudden danger, as well as a sense of balance in a snowboarder. And a physically prepared body is more successful in absorbing shocks during falls. For a trained rider, the likelihood of injury while snowboarding is reduced.

There are several ways to fill up the summer months with training:

• Trampoline jumping that strengthens muscles and improves coordination.
• Pool.
• Other board activities (surfing - a board on the water, skateboarding - a board on asphalt, sandboarding - a board on sandy slopes).
• OFP on sports ground. A typical snowboarding session in the summer consists of strength exercises, jumping and stretching, endurance exercises.

Strength exercises for the legs, torso and back.

Exercise number 1.

The exercise increases the strength of the legs. Lying on your side, slowly lift your top leg up, then slowly lower it down. To increase the load, you can add weight. Three sets of 10 reps. Legs alternate.

Exercise number 2.

This exercise increases leg strength and effectively prepares you for the snowboarding pose. Stand with your feet shoulder-width apart. Maintain the position with tension in the abs, push the chest forward and up, and the shoulders back and down. Slowly squat into a half squat, making sure your knees are facing forward and over your toes. Keep the weight evenly distributed on both legs. You will notice that top part the body will move slightly forward, while the buttocks will go back. Slowly return to the starting position. You can't sit down completely. Weight can be used to increase the load. 8 to 15 repetitions.

Exercise number 3.

This exercise increases leg strength and balance. Starting position - one leg is at a distance of a large step from the other, dumbbells are located on the sides. Keep your abs tense and support correct posture. Your front knee should remain on top of your front foot throughout the exercise and this front leg should be supporting most of your body weight and should be the working leg. Begin to slowly lower yourself and lunge forward until your upper thigh is parallel to the floor. Now slowly begin to straighten up, the movement should come from the front leg. Hold on straightened legs for 2-3 seconds. Repeat 8-15 times on each leg.

Exercise number 4.

The exercise increases the strength of the legs. Stand with your feet shoulder-width apart. Bend your knees and stretch your arms out in front of you. Place one foot in front of the other. Now take a step with your back foot so that you are in a position with your feet shoulder-width apart. Then place your foot behind your other foot and step back to the starting position. Increase your speed and bend your knees as much as you can. Repeat 8-15 times.

Exercise number 5.

This exercise strengthens your back and torso. Stand on all four limbs - hands and knees. Keep your hands in front of your shoulders and your knees behind your hips. Keep your abs tight and your back steady throughout the exercise. Now slowly, without moving your back and keeping your neck in a neutral position, raise one arm and the opposite leg. Think about straightening the limbs more than raising them as high as possible. Try not to tilt your body too much for support. Repeat 8-10 times for each side.

Exercise number 6.

This exercise strengthens your back and torso. Starting position - you stand and keep bent arms with dumbbells in front of you, elbows and dumbbells pressed to your chest. Tighten your abdominal muscles, arch your chest forward and up and your shoulders down and back. Keeping your knees slightly bent, slowly bend forward, bending at the hips, keep bending until you can continue without additional bending at the knees. Keep your back straight throughout the entire exercise. Tightening your glutes and hamstrings (behind your thighs), slowly return to the starting position. Repeat 8 to 15 times.

Exercise number 7.

A triceps exercise to easily rise from a "sitting on a slope" to a "standing on a plank" position. It also prepares the upper body to resist damage after a backward fall. Sit on a bench or chair with your hands placed on the bench shoulder-width apart. Now lift your buttocks off the bench and place them in front of the bench. Keeping your shoulder blades together, your shoulders down and chest forward and up, and your legs straight, slowly shift your body weight down. Keep your hips close to the bench. Make sure that the elbows are on top of the wrists and do not fall more than 90 degrees to the elbows ( upper arm parallel to the floor). Repeat 8-15 times.

Jumping.

Exercise number 1.

The exercise develops coordination. Mark the letter "X" on the floor with a rope. Within a minute, jump from the top area to the bottom, then from the left area to the right. Repeat for a minute.

Exercise number 2.

This exercise develops leg strength. Get into the stance you are riding in (right or left leg ahead, head looking forward and down the slope, knees bent). Jump up as high as you can and land carefully, returning to the starting position. Repeat 8-15 times on each leading side.

Exercise number 3.

The exercise develops the strength and speed of the legs. Lay a rope or thread on the floor. Stand facing her. Get in the position you are riding in (right or left foot forward, head facing forward and down the slope, knees bent). Now jump forward over the rope while controlling the landing. Then jump back. Try to do faster, not higher. Repeat for a minute. Repeat in reverse.

Stretch marks.

Stretch #1.

Stretches the shoulder and Achilles tendon ( rear end shins). Get on your knees, bend forward and straighten your arms until you can keep your palms on the floor. Raise your knees and straighten your legs so that your body forms a triangle. Bend at the waist. Hold this pose for as long as possible, at least 15 seconds, and then repeat 3-5 times.

Stretch #2.

The Achilles tendon (back of the leg) is stretched. Stand with your outstretched arms resting against the wall. Place one foot forward for stability and keep your back leg straight. Lean forward until you feel a stretch behind your back knee. Keep the heel of your back foot on the floor. After 30 seconds, bend your back leg at the knee, keeping your heel on the floor. Repeat 3-5 times. Alternate legs.

Stretch #3.

Stretches the quadriceps muscles big muscles on foot). Stand up straight and use a chair or wall for balance. Lift your leg back and grab it with your hand. Pull your leg towards your torso while keeping your knees together. The whole upper part of the leg is stretched. Stretch one leg, then change it and stretch the other. Hold each stretch for 30 seconds. Repeat 3-5 times.

Stretch #4.

The hamstring is stretched. Sit down and stretch your legs out in front of you. Stretch your arms forward as far as possible, try to reach your toes and linger in this position. Repeat 3-5 times. Hold each stretch for 30 seconds.

Stretch #5.

Stretches the hamstring and back of the thigh. Keeping your feet together, bend over and grasp your ankles or toes. Hold this position, feeling the stretch behind your thighs. Make sure your knees are straight. Hold for 30 seconds. Repeat 3-5 times.

Stretch #6.

Exercise increases the degree of bending of the legs at the knees and the time of squatting. Standing with your back against the wall, squat down. Hold this pose for as long as you can, at least 30 seconds.

Stretch number 7.

Calves are stretched. Stand on a step or curb and let your heels drop below the level of the step. Then rise on your toes. Repeat slowly 3-5 times, each time pausing at the bottom.

Stretch #8.

stretched abdominal muscles also relaxes Bottom part back, which can be stiff after riding. Lie face down on the floor, hands in front of your face. Keeping all your muscles relaxed, push off the floor with your hands up and stretch back. In yoga, this stretch is called "cobra". Hold for 30 seconds. Repeat 3-5 times.

Stretch #9.

stretched internal muscles thighs and muscles of the perineum. Sit with your back straight and feet together. Pull your legs up to your groin and allow your knees to spread out to your sides. Slowly lower your hips down until you feel a good stretch. Hold this position for 30 seconds and try to bring your legs closer to your groin and gently push your hips down again. Hold for 30 seconds. Repeat 3-5 times.

Stretch #10.

The shoulder is stretched. Put your hands behind your back and slowly lift them up until you feel tension in your shoulders. Keep your back straight. Don't lean forward. Hold for 30 seconds. Repeat 3-5 times.

This arbitrarily shortened set of exercises can be used before any snowboarding in the winter season. This is only 5-10 minutes, but the benefits of such a warm-up are great. Firstly, without warming up before snowboarding, the rider risks getting dislocations and bruises. Secondly, this is a way to wake up the brain and set yourself up for a good ride. The warm-up prepares both the psyche and the body for snowboarding. This is the time to hear yourself.

After an active day on the board, you can repeat the stretch to relax tired muscles, and additionally warm up in the sauna if possible.

Proper work on your body in the summer, as well as regular warm-ups and cool-downs on every day of skiing, will significantly reduce the likelihood of injury. However, the rider needs to be aware of other methods of protection when