1, Hip Exercise In the process of skiing, the main focus is on our lower body, especially the position of our hips. Strong hips can effectively maintain the stability of the body.
Action essentials (1) Abdomen, hold your head up and chest out, look forward, bend your body slightly instead of leaning forward, let your body sink slowly, inhale, keep your hips at least in line with your knee joint, not lower than your knee joint, slowly recover, and exhale. Feel the contraction and relaxation of muscles during the whole process. (2) Feet together is the basic training; Feet shoulder width apart can increase exercise intensity.
2, thigh exercise skiing requires high leg strength, 80% of the strength depends on the thigh when sliding, mainly to maintain the balance of the body and the strength of the whole movement.
Action essentials (1) Hold your head up, chest up and abdomen in, keep your body vertical, keep your feet as far away as possible when walking, keep a distance of about one meter, keep your body center of gravity in your abdomen, and be careful not to bend your knees beyond your toes. (2) Put one hand on the wall to find a sense of balance. Lift one leg, inhale, make the knee joint and hip joint in a straight line, and then extend the calf outward to keep a straight line, which can improve the exercise intensity, slowly recover and exhale.
3. The remaining 20% strength of calf exercise comes from calf, which is mainly used for "braking". If the calf strength is not enough, it may cause calf cramps when "braking" is needed.
Action essentials (1) Hold the wall with both hands, touch the ground with the forefoot, slowly raise the heel as high as possible, and slowly put it down after 10 seconds. (2) Try to keep your legs straight and your knees slightly bent during the whole exercise to increase the difficulty.
4, arm exercise Ski fighting plays a role in balancing the body in sports, and it is the arm that fights snowballs, using the strength of the arm to push the body forward, so the strength of the arm is also very important.
Action essentials (1) Hold dumbbells or heavy objects with elbows at 90 degrees. Let your arm move slowly parallel to the shoulder with the shoulder as the axis. Be careful not to shrug your shoulders and use elbow strength to drive your arms to move. (2) Hold the weight at an elbow angle of 90 degrees, and use the elbow strength to drive the arm to move horizontally inward to keep the shoulders relaxed.