Skiing for hypertension. How, when and what to ski in? How to learn to ski correctly

Skiing was especially popular in the second half of the 20th century. Today, many have forgotten about it, and undeservedly, because walking or skiing is an excellent option for physical activity that allows you to keep yourself in excellent physical shape and improve your health during the snowy season.

From our article you will learn about the benefits of this sport, what effects it has on the human body, as well as about the types of skiing and whether it is worth introducing children to skiing.

What are the benefits of skiing?

Skiing is one of the most beneficial types of aerobic exercise. They have a wide variety of positive effects on the human body:

1. The simplest effect is a good mood. Ski slopes, as a rule, take place in picturesque places, which means that the athlete has a wonderful opportunity, in addition to his main activity, to admire the beauty of nature, he receives aesthetic pleasure, which certainly affects his mood. During the ride, the body intensively produces joy hormones - endorphins. This helps fight depression.
2. Hardening effect. Environmental conditions during a ski trip are constantly changing: snow, wind, frosty air - every skier faces these natural factors. The body learns to respond correctly to weather changes, which means its resistance to adverse external factors increases.
3. Blood flow and breathing are activated. During skiing, as with any other type of movement, the heart contracts more often, blood circulates faster through the vessels, which at the same time expand. Breathing becomes more frequent and deeper, which means that the blood is better saturated with oxygen and delivers it to all organs and tissues of the body. Signs of oxygen starvation disappear, metabolic processes accelerate, metabolic products (so-called toxins) are actively removed from the body.
4. All of the above processes - both environmental conditions and activation of blood circulation, respiration, metabolism - certainly have an impact on the immune system, significantly strengthening it. A person involved in skiing is less likely to catch any infections, and if he does get sick, he is not seriously ill, without complications, and recovers quickly.
5. Blood supply to the kidneys also improves. They begin to work more intensively, removing excess fluid and toxic metabolic products from the body.
6. Almost all muscle groups are involved in the process of skiing. In this case, the maximum load falls on the muscles of the lower extremities - the thighs and lower legs; the muscles of the abs and back, as well as the upper extremities, work slightly less actively. This load on the muscles leads to an increase in their tone. They take on an attractive shape and become stronger. The athlete's endurance increases. Please note: different types of skiing affect different muscle groups; if you need to get your hips in order, use skating, and if you have problem buttocks, skate the classic way.
7. For those who want to lose weight, skiing is also a great option. Depending on the pace of the walk and the type of equipment, the body burns from 500 to 1200 kilocalories per hour of training. This is even more than when running or swimming.
8. Skiing is also useful for the musculoskeletal system, as it allows you to strengthen it. In particular, this applies to the knee joints: while skiing, a person makes not sharp, but soft, smooth movements. This is the best load on the joint - it does not injure it, but on the contrary, it stimulates the production of joint fluid and improves the functioning of the joint as a whole.

Skiing techniques (types)

First of all, it should be said that depending on the pace of the walk, walking and skiing are distinguished. The latter, of course, is a higher-level load, however, for beginner skiers just learning this sport, it is preferable to start with walking.

It is also important to mention that there are 2 types of skis – cross-country and alpine. Each of them can use different riding styles.

So, in cross-country skiing there are 2 skiing techniques - the classic stroke and the skating stroke.

The classic move is characterized by riding simultaneously on two skis located in parallel. It can be used both on a special track - a ski track, and off it - on rough terrain. This style of skating often seems quite difficult to a beginner athlete, but this is only a matter of experience - as the appropriate skills are acquired, the problem disappears.

Skating on skis is technically similar to that on ice skates. The athlete leans alternately on one or the other ski, pushing off the surface of the snow with its inner side. This style of skating requires a special, well-prepared, fairly wide track, and from the athlete - maximum coordination of the movements of the upper and lower extremities. It allows the athlete to gain higher speed compared to the classic move. This type of ride places a fairly high load on the rider’s body, so it should be used by people who do not suffer from serious diseases of the respiratory and (especially!) cardiovascular systems.

There are more styles of alpine skiing than cross-country skiing:

1. Tourist style. This is a whole range of activities, provided in advance by its organizers. It includes relaxation at a specialized resort and skiing under the guidance of an instructor.
2. Sport style. Includes simple and giant slalom, as well as downhill. This is a competitive style, the essence of which is to overcome a certain route without technical errors and in the shortest possible time. Separate slopes with flags arranged in a certain order are equipped for him, which the athlete should go around according to a given principle.
3. Freeride. Translated from in English literally means “free ride”. Involves skiing outside of specially equipped slopes and trails. Suitable exclusively for professionals and extreme sports enthusiasts.
4. Freestyle. Literally means “free style”. It involves not just driving along the track, but riding over hillocks, also in combination with ski jumping. Included in the program of the Winter Olympic Games. Includes such disciplines as:
   • ski acrobatics (athletes perform very complex acrobatic jumps from a special springboard while skiing);
   • mogul (descent down a hilly slope (hillocks - moguls) and jumping from a springboard);
   • ski cross (traversing a specially prepared ski slope with obstacles - jumps, turns - at speed);
   • halfpipe (downhill skiing, during which the athlete is in a special structure - a halfpipe, which in appearance resembles half a pipe);
   • slopestyle (from slope - slope and style; a series of acrobatic tricks on special devices - pyramids, springboards, railings and others, located one after another along the entire route);
   • new school (a new type of freestyle using special “twintip” skis - with curved heels, allowing the athlete to land after a jump backwards; the style combines snowboarding and mogul techniques with acrobatic tricks).

Of course, freestyle is an activity exclusively for people who are professional skiers. Beginners should choose a simpler style.

Previously, freestyle also included the so-called ski ballet, the second name of which is figure skiing. Now this style of skating is gradually being forgotten.

Skis and age

Many readers are probably wondering at what age a child can be offered skis. Experts believe that healthy, normally developing children can begin to ride as early as 2-2.5 years old. Of course, at first you should follow the dosage regimen - the duration of a ski trip for such children should not exceed 10-15 minutes, for children 4-5 years old - 20-30 minutes, for preschoolers - 30-40 minutes. As the child masters riding skills and his muscles adapt to the new type of load, the duration of the walk can be gradually increased.

You can attend organized skiing classes (ski section) from 6-7 years old. The maximum age for starting classes is 13-14 years. Of course, this only applies to those children who want to connect their future with skiing - to become a professional athlete in this field. For those who simply seek to improve their health and develop endurance, there are no age restrictions - if a doctor allows, even people over 80 can practice skiing.

Preparing for a ski trip

If you are new to skiing, it will be more than difficult for you to immediately get on skis and cover a long distance on them. That is why it is very advisable to increase your level of physical activity even before the start of the snow season: perform vigorous physical exercise every day with an emphasis on breathing, running in place and special exercises for skiers. You should also walk more, trying to cover about 5-7 km in one such walk at least once every 5-7 days. The total duration of both exercise and walking should not be less than 40 minutes.

In addition, it is very important to get the go-ahead for skiing from your doctor and research the area where you plan to ski (particular attention should be paid to the availability of mobile communications in the area, so that in case of any unpleasant situation you can reach someone by phone). necessary and ask for help).

Equipment

First of all, you need to choose the right skis. Yes, yes, there are several types of them - amateur, mountain, recreational, universal, professional and so on. They differ in the material from which they are made, width, length and other parameters. The most important thing is that the skis are the right size – neither too small nor too big. They need to be such a length that your hand extended upward can reach the edges of the vertical ski with your fingers. The sticks should be slightly higher than your armpits. Sticks should be chosen that are strong, flexible and lightweight. The sliding surface of the skis is flat, smooth, without knots. Fastenings - ideally with a steel bracket - are reliable. If this is your first time purchasing skis, it is better to seek help from a specialist.

The clothes and shoes you plan to wear must be appropriate for the weather conditions and your resistance to them. If you are planning long walks, take into account possible temperature changes and other changes in the weather and take these points into account when choosing clothes. Shoes should be waterproof, comfortable, spacious - able to accommodate several pairs of warm socks. The ideal boots fit your feet evenly, have flexible soles and removable cuffs. After purchasing, you can soak them in drying oil or fish oil (to reduce the risk of getting wet), and also rub them with laundry soap. Do this procedure 2-3 times a day for 2 days, and the leather of your boots will become waterproof and elastic.

• Please read the rules of conduct on the ski slope carefully before starting your lessons.
• Wash your feet thoroughly and apply a layer of Vaseline to areas subject to shoe friction, and only then put on socks and ski boots.
• Lubricate skis with a special ointment before use (depending on the outside air temperature).
• Take a thermos with hot tea with you - if you are cold, it will help you warm up faster.
• Prepare a backpack, put in it things that may be useful to you on the road (including a thermos).
• Monitor your condition carefully. If you experience symptoms of hypothermia (feeling cold, tingling of the skin of exposed areas of the body) or overheating (feeling hot, dizziness, etc.), stop and warm up or, on the contrary, remove an extra layer of clothing.
• If you want to maintain physical fitness, go skiing for 40-60 minutes once every 3 days, that is, 2-3 times a week. If you need to lose excess weight, you will have to train more often - preferably every other day.

Skiing is a great way to develop endurance, improve health and preserve beauty and youth for a long time.

Sports are wonderful. Regular sports activities promise certain achievements not only in sports, but also in life. But, in addition, they also cultivate strong-willed and moral qualities in the occupant, strengthen health and aspirations for improvement.

In winter, many of us notice that maintaining slimness and ease of movement becomes much more difficult. And the fact that people, like animals, gain weight by winter does not particularly surprise anyone: the colder the winter, the more layers of fat our body tends to store.

The main reasons for gaining weight in winter

American scientists, constantly looking for ways to combat excess weight, conducted a fairly thorough study and decided that the main reasons are:

• Lack of fresh food, primarily fruits and vegetables;
• Warm clothes that hide your figure most of the day. And it’s true - after all, in winter we don’t wear tight dresses and jeans, sundresses and short shorts, but try to insulate ourselves “to the maximum.”

• Short daylight hours and color starvation, which are the causes of “winter” stress (or depression). In such states, many people try to compensate for boredom, lethargy and bad mood with delicious food, and they don’t really want to move.
• Lack of movement is, according to researchers, the main reason for weight gain in winter. The time spent on the street is sharply reduced, only a few people go jogging in winter, and people use transport much more often than in summer. It’s better to travel even one stop by bus than to walk – it’s cold!

The recommendations are simple: if you don’t want to “lose your shape” in winter and face spring with a sagging figure, you need to be active. In the winter air, calories are burned faster than in the warmth, and here skiing, regular, cross-country or mountain skiing, depending on your ability, can be an excellent way to lose weight. Walking and cross-country skiing are a great way to burn off calories accumulated at the table with “winter” food, such as rich soups and potatoes with meat; They allow you to reduce the appearance of cellulite, get rid of fatty “extras,” and even strengthen your immune system and preserve youth.

Skis for weight loss

When you walk or ski, all muscle groups are used, and therefore weight is lost faster than during regular running. Another advantage is that, unlike running and walking, there is no shock load on the joints, so walking and skiing are very suitable for those who want to lose weight, but cannot run due to joint problems. Skiing, on the contrary, improves the condition of the joints, since with measured, smooth movement on the snow, synovial fluid begins to be more actively produced in them. Winter walks in the snow are also useful because they allow you to get rid of stress: the production of “joy hormones” increases, and you no longer feel the urge to “eat stress.”

Weight loss occurs with any type of skiing. You can simply walk or ski on flat terrain, or on rough terrain, or downhill: all this helps reduce the “orange peel area” and fat reserves. Winter equipment also helps with this: warm shoes and clothes have weight and create additional stress on the muscles.

How many calories do you spend skiing?

How many calories do you burn when skiing?

A calm ski walk on a flat, “beaten” track for an hour allows you to burn about 600 kcal - the same as a fast two-hour walk.

Cross-country skiing is a different load. In an hour you can spend 600-1000 kcal, and when moving on virgin snow - all 1300 kcal, but this is not easy, and this method of running is not suitable for beginner skiers. Therefore, it is better to alternate the load: first run on the finished ski track, and then move on to “fresh” sections, etc.

Approximately the same amount of calories is consumed when skiing, if you do not use a lift, and after going down the slope you go back up “on your own.” But when going down the mountain, the joints receive serious stress, so this type of skiing cannot be considered a universal way to lose weight in winter.

Selecting the load

During ski training, almost all the muscles of the body are well supplied with blood, deeply worked out and tightened; Accelerating metabolism allows the body to more actively burn accumulated fat.

If desired, you can choose a specific technique that affects certain muscle groups and “direct the blow” to different parts of the body.

So, if you need a load on your back, buttocks and hips (inner side), you need to walk up the mountain and walk down. Difficult sections of the route, in addition, require the participation of the hands - the body weight is transferred to them, and the corresponding muscle groups are strengthened.

If you move along the ski track in the same rhythm for some time, the front and back muscles of the thighs and legs will receive intense load.

Maximum effect

Walking and skiing technique is only one of the components of success. In order for skiing to really contribute to weight loss, you need to follow other rules, completely simple, but important.

First of all, equipment should help your training, not hinder it. Clothes should be light, comfortable, but warm and comfortable. It's good to use thermal underwear. When choosing skis, consult with sales consultants: if they are too long, short, heavy or light, you will not get any benefit from your training. The best choice is skis in combination with boots: this will ensure the reliability of the bindings, although it can be expensive. True, you can rent equipment if possible, but it depends on your luck.

Before training, be sure to do a 10-minute warm-up. This will allow the cells to prepare to burn fat, and the joints and ligaments to avoid injury.

You can start with two half-hour workouts a week - walking or running about 5 km in the snow. When you can do this relatively easily, add another workout and gradually increase the time to 2 hours and the distance to 12 km. If you have recently learned to ski, you should not climb too high, as beginners sometimes do when they get to a ski resort or sports center. Due to the unusual height, shortness of breath may begin and headache, and then there will be no time for losing weight.

Before training, as well as during it, you need to drink clean water: in winter, dehydration can result in no less serious problems than in summer - the body should not suffer from thirst.

But there is, as with any training, better 1.5 hours “before”, and 1.5-2 hours “after”. But you can drink hot tea (green, red, herbal, weak black) without sugar as much as you want: you will warm up and “wash away” toxins.

There are contraindications

There are no categorical contraindications to running and skiing for weight loss, but those who for some reason are in “risk groups” should consult their doctor. These are people with diseases of the musculoskeletal system, joints, respiratory and cardiovascular systems; with weakened immunity; those who have reduced melanin production and skin that is sensitive to sunlight.

Pregnant women, teenagers under 13 years of age and people over 50 also need specialist advice.

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My first acquaintance with skiing took place in the ninth grade. For some reason, our physical education teacher decided that cross-country skiing would be perfect for skiing down the small and gentle slopes of the lake. I remember very well how I got on my skis, went and... instantly sat on my butt. It seemed to me that these thin and slippery sticks would simply move forward along with my legs, leaving the rest of my body far behind. So I went. After that, every attempt to get back on the skis ended in dizziness and another failure. If then someone had told me such simple and obvious things about how to ski correctly, 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 half-squat position is new, so every time they try to straighten their legs and thus upset their balance. Bent knees give you the ability to control your skis and keep them parallel to each other (rather than criss-crossed or toe-to-toe).

Another bonus of bending your legs: you'll be better prepared for small jumps due to unevenness that may unexpectedly appear on the track. Riding on straight legs can be compared to riding a bus on a not very smooth road. How long can you stand on straight legs without additional support on the handrails? Now try bending your knees even more, and you will be surprised how much easier control over your body and technique has become and how easy it has become to jump from small springboards and even slopes.

Make sure your heel always remains in the heel cup of your ski boots. If it doesn't, it means you haven't bent your knees far enough.

Find your balance

If you're a beginner, skiing puts your body in an unnatural position. The legs move forward, and the body is already trying to catch up with the running couple. And here many beginners strive to sit on skis in order to eliminate this unpleasant imbalance, and this is completely wrong.

Which is correct? You must brace yourself and make sure your body is above your feet. This will improve your skiing technique and give you extra control over your body and skis by having your body over 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 anterior-posterior direction, being in which he easily controls the skis. Skis with a small Ss are less prone to forgiving mistakes; it is necessary that the skier's weight is always at the right point (control over the stance). Skis with a large Ss allow the skier to ski in a front or back stance, while providing very good handling and maneuverability.

For beginners, the feeling of skis being attached to their feet seems quite strange. Therefore, out of curiosity, many people begin to look at their skis (oh, what’s happening to them?!) instead of looking forward. The effect of this is about the same as if you constantly look at your shoes while walking: sooner or later you will definitely collide with 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 are looking. 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 booklets with descriptions, then you have probably come across designations of types of tracks. There are tracks for professionals, and others for beginners (usually they are marked green). These are generally gentle and groomed pistes with short slopes and are not as steep or hilly as those for more advanced skiers.

Don't be afraid to fall

The 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, rather than forward or backward, as this can lead to dislocation. After falling, try to fix your body to prevent further sliding down, otherwise you will crash into someone and knock you down.

Choose the right ski resort

As we have already said, the routes are different. If skiing is new to you, choose a resort that has good slopes for beginners, convenient cable cars, rental of high-quality ski equipment 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 your significant other ever taught you how to drive? Learning to ski will look about the same, even if your spouse is a highly qualified instructor. A new sport, especially one as extreme as skiing, will cause problems, and not all of them will be positive. It’s one thing to grumble at the back of a stranger, and quite another to respond to reproaches or lectures to your husband or wife. Here it is unlikely that things will end with simple grumbling. You obviously don’t need unnecessary insults, like injuries.

The only option that can work in this case is to educate your children.

Dress properly

Nobody ever demands from beginners the same equipment as a professional athlete. It’s not a fact that you will like this activity, and you don’t really want to spend money on quite expensive ski equipment. But there are several things that must be mandatory. It is better to buy them rather than rent them.

The first thing is ski boots. Your success largely depends on their quality and convenience. Thing number two is good ski pants that will ensure you get home mostly dry. Also, quality pants will allow you to stay on the slopes much longer than in the ski lodge. The third thing is a protective ski helmet. You will fall, remember? And it won’t always be easy falls on your butt or side.

It is also worth taking care of good gloves, ski goggles and choosing the right sunscreen.

Don't rush and don't jump from track to track

Studying on smooth and gentle slopes is very convenient, but tedious. Particularly courageous beginners suddenly decide within a few days after the start of training that they can already move on to a more advanced route. But in reality they can’t! Even if you are the only adult on the green course and your child’s or younger sibling’s classmates are frolicking around you, you should not move on to a more difficult level until the instructor gives you permission. Take a deep breath and try to focus on small achievements. Work on your technique, learn to fall correctly and avoid “obstacles” thrown at your feet. ;)

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious it is:)

15 Mar 2017

Content

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

The benefits of cross-country skiing

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

• children under 10-13 years old;
• age over 50 years;
• pregnant women;
• weakened immune system;
• reactive skin response in the sun, lack of melanin;
• disabled people with serious illnesses;
• pathologies 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, and general condition, a person can receive many other positive effects from such sports. Cross-country skiing is beneficial for the following:

• improving blood supply to muscle tissue due to its contraction;
• increased resistance to colds;
• acceleration of metabolism, weight loss;
• landscape therapy - helps to heal or strengthen the body through physical activity in nature, and not in a noisy city;
• hardening the body through regular exposure to fresh air in frosty weather;
• helps restore healthy sleep;
• improving the condition of the vestibular apparatus by maintaining balance relative to the ski track;
• strengthening the functions of the cardiovascular system and heart;
• lowers blood pressure, dilates capillaries and small arteries;
• improvement of pulmonary ventilation, gas exchange;
• prevention of respiratory diseases;
• helps increase the amount of oxygen in the blood;
• beneficial effect on joints and 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 environment. gym. In 1 hour you can burn from 500 to 1000 calories - it all depends on the pace and type of running. Skiing for weight loss is useful not only in terms of spending energy. Running helps to work out certain muscle groups:

• for problem buttocks, it is recommended to ride in the classic way;
• Skating helps to tighten your hips;
• working with ski poles works the upper muscles of the shoulder girdle and arms;
• There is a little less benefit for the back and abs, but they are also in good shape when riding.

If you really want to weigh less, it is important to follow a few rules. The main thing is regularity, i.e. the number of workouts should be 3 times a week. Each session must last at least 1 hour. It’s better to eat 2 hours before running, and then you can indulge in a low-calorie snack. To make your workout comfortable, be sure to choose the right clothes, preferably thermal underwear (pants, 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 beginner athletes to walk and increase their pace gradually. As for the skis themselves, there are wooden and plastic, cross-country and mountain skis. Each type has its own running techniques. Cross-country skiing is carried out in skating or classic style. Mountain athletes have more running techniques. They can be combined into the following list:

1. Sports running technique. It consists of simple slalom, giant slalom and downhill. Refers to competitive styles and requires completing the course without mistakes.
2. Freeride. This is a technique for skiing off-piste and downhill. Used only by extreme sports enthusiasts and professionals.
3. Tourist running technique. This is a ski resort and lessons with an instructor.
4. Freestyle. Translated as free style. In addition to simple driving on the track, it includes running over hills and jumping from springboards.

Skating technique on skis

As the name suggests, this technique is an imitation of ice skating. The skier alternately leans on each ski, while pushing off the snow with its inner side. The legs are almost always in different planes. It turns out that you need to drive, trying to write out the Latin letter “V” as narrowly as possible. Slide forward and sideways with one foot, then do the same with the other, trying to push off with the inner edge. The technique of skating skiing is used in the case of a well-groomed 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 places them parallel, unlike the skating style, trying to maintain balance. The technique of classic skiing is used on already well-worn tracks and on rough terrain. To move in this way you need:

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

How to ski correctly

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

1. Hands. The distance between them should be about 25-30 cm. The arms themselves are bent at the elbows and slightly brought forward.
2. Sight. Don't look down. Your gaze should be directed forward to avoid collisions or to notice uneven terrain in time.
3. Fear. Never give in to the fear of falling. For beginner skiers, this happens sooner or later. Just learn to do it correctly - to the side, not back or forward, while covering your head with your hands.

You have everything you need: skis, poles, boots. Now you can try your hand at the snow. Everyone is interested in the question of how long it takes to learn to ski. You can learn to ski in four to five lessons, or you can spend the whole winter. It all depends on how successfully the beginner skier masters the basic techniques of skiing. It will take much more time to ski well, to become a real skier who can do everything and knows everything. But even here, the one who will not spare time and attention at the beginning of training and will conscientiously study all the techniques that a skier needs to know will always have an advantage.

Anyone who is attentive from the very beginning gradually becomes a competent skier. It's worse with impatient students. They immediately take on everything and, without mastering one, jump to another. Such would-be skiers will still be beginners in three years.

The skier's movements are simple. They are in many ways reminiscent of what a pedestrian or skater does on ice. You also need to walk on skis, pushing off alternately with your right and then with your left foot. The arms, as when walking, move in time with the legs.

In order not only to step, but also to glide - and skis are used for this purpose - you need to learn to transfer the weight of the body first to one leg, then to the other, as ice skaters do. During the first lessons, it is recommended to learn gliding without poles. In this way, you can quickly feel and grasp the correct rhythm of movements. It is more convenient to start classes on level ground, where there is already a paved trail, or, as it is called, a ski track.

If you look at a skier in motion from the outside, you will notice the following sequence: first he pushes off with his left foot, transferring the weight of his body to the right ski, and, sliding on it, continues to move. Then he pushes off with his right foot and slides on his left ski. If you do everything on command, counting, it will turn out like this: “one” - repulsion, “two-a-a” - sliding. "Once! Two-ah... One! Two-ah..

This is how the legs move, and at the same time, in time, the arms should move. When the right leg is pushed forward, at the same time the body is turned slightly to the right and the left arm is brought forward; pushing your left leg forward, bring your right hand forward.

To master these simple skiing techniques, three or four lessons will be enough. After that, you can take sticks with you.

The main thing a beginner skier needs to remember is calm. You should not rush and make sudden, impetuous movements: they knock you out of the desired rhythm and force you to spend much more energy.

From the very first steps, you must try to ensure that the kick with your foot is strong enough and noticeable. This is achieved by the fact that the skier rests on the support pad of the ski first with his entire foot, and then, lifting his heel, completes the push-off, as if putting all the force into the tips of his toes. It is useful to repeat all these movements without skis at home or while walking outside in order to properly push off on the snow.

Watching an experienced athlete run, it is easy to notice that he is in no hurry to tear away from the snow either the ski with which he pushes off, or the stick with which he leans on the snow. Compliance with these conditions allows him to ski rhythmically, with large steps, with the least expenditure of effort.

It's good to do alone or in a small group. Your comrades can always look at how you walk and correct you if you make mistakes. And it’s useful for you to watch others and learn the best from more experienced athletes.

If a novice skier is alone, then he should not be upset about this - he can practice alone without success. The correctness of the techniques must always be checked by how they turn out. With erroneous, incorrect movements, balance is lost and the straightness of the slide is disrupted. You need to carefully analyze all your movements, and then the error will be found.

For the first lessons, flat snowy areas are usually chosen. First, a ski track is laid in one direction (if there was none). Depending on the size of the clearing, wasteland, the ski track can be of different lengths. The most convenient length of such a training track is 100-150 - 200 meters.

But then you started the lesson and, walking along the ski track, you reached its end or the point that you had outlined for yourself in advance. Now we have to go back. To do this, you need to use one of the rotation methods. For beginner skiers, we recommend turning by stepping. If you need to turn to the right, then the movement begins to the right side with the right foot, and if to the left, then with the left foot. At the same time, they do this. The athlete lifts the toe part of the ski and moves it 10-20-30 centimeters in the direction of the turn and lowers it onto the snow. With the next movement, he performs the same operation with the other ski. Putting his feet next to each other, he again moves the ski to the side. In this way, several steps are made until the skis are in the starting position for moving along the track in the opposite direction.

When making a turn by stepping, you do not need to raise the toes of your skis high; in this case, the heel part of the skis should not come off the snow, but be at one point. The mark from a correctly executed turn looks like an unfolded fan. With some skill, you can turn by stepping very quickly, not only in place, but also in motion.

But now you have learned to walk smoothly, sliding on skis on the snow. You realized that sticks serve not only for pushing, but also for maintaining balance. You know that you can change the direction of movement by stepping to the right or left. Now it's time to move on to the slides. For a beginner, sometimes even a small hillock seems huge, and descending from it seems an impossible task. But this is only the first impression - you can learn how to descend not only from a hillock, but also from a high mountain. But for this you need to gradually increase the difficulty of the lesson. The one who, having mastered one thing, will move on to studying another, more complex one, will do the right thing. It is best to slide down long and gentle slopes. On such slopes it is easier to feel what role the ability to maintain balance plays during descents.

You can get down in different ways. They say there are as many ways as there are skiers. Some, having slightly pushed one of the skis forward, slide off without even sitting down. Others, on the contrary, almost sit on their skis and stay in this position until the skis stop. Still others, bending slightly and crouching on half-bent legs, freely slide down, without fear of bumping into a skier who hesitated below or fell on the slope. But, despite the numerous methods, it is best to adhere to the basic provisions adopted for skiing.

Even during the first lessons, the skier was advised to ensure that the body was slightly tilted forward and the legs were bent at the knees. You must remember to comply with these basic conditions when riding downhill. If you follow them, you will fall less often, and you will sooner learn how to go down the slopes correctly.

Pay attention to how more experienced comrades begin the descent. Here one of them went to the edge of the slope and pushed off with sticks. As soon as the skis began to slide, he squatted slightly and leaned forward. In such a stance you can even slide down a steep mountain. The steeper the mountain and the longer the descent, the lower you need to squat. This position of the body reduces the resistance of the oncoming air flow and allows you to better maintain balance. At the very end of the descent, you need to squat even lower and move your body a little forward. They do this in order not to fall, because when moving from an inclined plane to a straight line, the skis end up slightly ahead of the skier’s body, as if overtaking him. At first, inexperienced skiers often fall at the end of the descent. With a certain skill, you can accurately determine when to sit down, when to slightly move your body forward and when to stand up.

You shouldn't be afraid of falling. As a rule, they do not leave any traces other than snow on the suit. However, you need to fall skillfully, trying to fall on your side, throwing your poles to the sides: if you fall back or forward, your skis and poles may break, and you may get hurt yourself.

At the same time as going down, you need to get used to going up without taking off your skis. It seems complicated at first, but there are several simple ways lifts that need to be used. Small slopes are climbed directly, leaning on poles and walking rather than sliding. On a steeper slope, they climb along an oblique line, and in order to climb faster, they use the ladder or herringbone climbing methods.

As the names already speak for themselves, the last two methods of ascent are so named because the skier’s tracks resemble a herringbone and a ladder in design. Climbing with a ladder is performed by turning your right or left side towards the slope. In the first case, the step begins with the right foot. Then, leaning on it and the stick, they pull up the left leg and place it next to the right. So, step by step, the climb is overcome using the “ladder” method.

Climbing up the mountain using the herringbone method, the skier, alternately leaning on poles, keeps the tips of the skis turned to the sides and takes long steps.

Experienced skiers quickly run up the mountain using these two methods. They are well aware of the situation and it happens that as they overcome the slope, they switch from the “ladder” to the “herringbone” and vice versa, and in some cases they sharply change the direction of movement and finish the climb along an oblique line to the side or avoid it by moving straight. When climbing with a ladder, you need to ensure that the rear ends of the skis are always slightly higher than the toes.

All these subtleties of ascent and descent are mastered and acquired through practice. By observing your comrades, it is easier to understand the reason for your own failures.

When descending in a straight line does not present any difficulties, they begin to learn how to turn right and left on the move and brake. There are several techniques for performing these movements. Let's focus on the simplest ones. The easiest way to turn to the side is to step in the same way as when turning on level ground. In order not to get tangled in the skis and fall, they make a turn, transferring the weight of the body to one or the other ski and slightly pushing the other one forward. It takes small steps that make up a turn.

They turn it like that. Transfer the weight of the body to one of the skis, and push the other ski forward. If you turn to the right, transfer your body weight to the right ski, and push the left ski forward. If you need to turn left, do the opposite.

When you ski downhill, you often need to slow down or stop. With some skill you can easily do both. The simplest method of braking is “plow” - this is the name given to the position when the toes of the skis are brought together and the ends are spread apart. In order to place your skis this way, you should bring your knees together and your feet apart. The degree of braking and the subsequent stop of the skis depend on how sharply the skis are pulled apart. You can stop by sharply turning your skis so that they stand sideways in relation to the slope. To make such a turn, you should jump slightly and shift your body weight back so that the toes of the skis can more freely take the desired position, that is, turn to the right or left at an angle of 90 degrees.

When braking, as during descents and turns, the skier must balance his body all the time, this will help him change direction faster and better or stop completely.

Mastering the descents, ascents and braking on skis is much more interesting than the first lessons. New sensations, the ever-growing independence of a beginning skier instill in him faith in himself, in his strength. Every success, and there are more of them the further you go, not only pleases the young skier, but also shows that he studies the techniques correctly and performs them accurately.

They say that a skier's skill is judged not only by his performance in competition, but also by the condition of his suit during training. There is a deep meaning hidden in this assessment: the athlete’s appearance reveals his skill, his culture. An experienced and cultured skier is always careful. You look at him and think that this skier is preparing for a pleasure ride, and not for a difficult competition with strong rivals.

The best Soviet and foreign skiers are distinguished not only by their impeccable ability to use a rich arsenal of technical techniques, but also by the accuracy of their calculations and quick orientation in the environment. How many times have you seen how on steep slopes, somewhere on a winding forest road, racers participating in competitions have to maneuver among slower and less experienced competitors. And they do it very confidently, quickly, without wasting valuable time.

High sportsmanship is primarily achieved by experience, repeated repetition of the same thing. Not everything always works out equally well for everyone. One finds it easier to move on level ground, another feels great on descents, and the third does not care about any climb. A good skier combines all this, and you need to strive to be the same, sparing neither time nor labor.