Ski muscle:
Refers to the muscles involved in skiing, including arm muscles, abdominal muscles, hip muscles, thigh muscles, and calf muscles.
Muscle exercise sequence:
Hip muscles - thigh muscles - calf muscles - arm muscles - abdominal muscles.
Abdominal training
Exercise reason:
The abdomen is the body's core muscle group. It is the hub of the upper body and the lower body of the human body. It takes the power of the abdomen to do anything. The abdomen is a very important part of the human body. Skiing is no exception. Moreover, skiing requires high balance and coordination, and a powerful abdomen is the key to controlling exercise.
Action essentials:
The body is prone, legs straight, and the arms and abdomen are used to make the body in a straight line, that is, the shoulders, abdomen, buttocks, and heels, and the body focuses on the abdomen. Be careful not to lift your hips.
thigh
Exercise reason:
Skiing requires high strength in the legs, and 80% of the force on the thighs depends on the thighs, mainly to maintain the balance of the body and the strength of the entire movement.
Action essentials:
1. Abdomen, raise your head, look straight ahead, keep your body vertical, and try your best to open your left and right feet as you walk, keep a distance of about one meter, and focus on your abdomen. Note that the bent knee cannot exceed toe.
2. One hand on the wall, find a sense of balance. Raise one leg, inhale, let the knee joint and the hips into a straight line, and then stretch out the calf again, also maintain a straight line, in order to increase the intensity of exercise, slowly restore, exhale.
Arm
Exercise reason:
Ski poles play a role in balancing the body during exercise, and the ferrets use their arms to force the ferrets. The strength of the arms is also very important.
Action essentials:
1. Hold a dumbbell or a heavy object. The elbow joint is at a 90 degree angle. Let your arms move slowly from shoulder to shoulder parallel to the shoulder. Be careful not to shrug your shoulders and use elbow strength to drive the arm.
2. Holding a heavy object, the elbow joint is 90 degrees, and use the elbow force to drive the arm horizontally to keep the shoulders relaxed.
Hips
Exercise reason:
In skiing, the main focus is on the lower body, especially the buttocks, and the strength of the buttocks keeps the body stable.
Action essentials:
1. Abdomen, raise your head and chest, visual front, body slightly curved rather than forward, let the body slowly do sinking movement, inhale, buttock sinking to keep the same line with the knee, do not lower than the knee , slowly restore, exhale. The whole process feels muscle contraction and relaxation.
2. The two feet together are the basic training; feet apart and shoulder width, can increase the intensity of exercise.
Lower leg
Exercise reason:
The remaining 20% ​​of the force comes from the lower leg, mainly for "brake." If the calf strength is not enough and you need to "brake" it may cause cramps in your calf.
Action essentials:
With both hands on the wall, keep your forefoot on the ground, slowly lift your heel, and raise as much as you can, so that after 10 seconds, stick slowly. Try to keep your legs straight during the entire exercise and bend your knees slightly to increase difficulty.
TIPS:
1. Skiing requires high levels of cardiopulmonary function, so aerobic training is essential.
2. It is easy to ignore the replenishment while skiing and drink regularly during the exercise. If you are thirsty, it indicates that you have been seriously dehydrated.
3. The exercise sequence follows the principle of a small muscle group after the first large muscle group.
4. Take two or three minutes after each action.
5. Start full muscle training three weeks before skiing.
6. Make three to four groups of each movement, 10 to 15 in each group.
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