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标题: 分享一篇文章 [打印本页]

作者: luvski 时间: 2011-4-29 09:08
标题: 分享一篇文章
本帖最后由 luvski 于 2011-4-29 10:21 编辑

在网上读了这篇文章，很有启发，红色highlight是我加的。

Skiing Exercises for Recreational Skiers By Jim Safianuk
(Jim Safianuk is a certified ski instructor and writer of the downhill skiing lessons in the course Skills of the Expert Skier)

If you exercise often, you'll begin to build your strength and enhance your endurance in the muscle groups used in downhill skiing. You'll be preparing yourself for the rigors of skiing in the expert zones where both staying power and explosive power are of the utmost importance. First, we’ll get into the why and when you need to exercise, before moving onto the five essential elements of ski-specific exercising.

The ultimate body for an expert skier is powerful, from strong ankles to strong shoulders, and every finely-tuned muscle in between. Remember the last time you watched someone effortlessly weave through a mogul field and wondered, "How does he do that?" It's partly due to practice, and partly to the body awareness and balance that strength training provides. The expert skier, who is physically strong, instinctively cues every part of his or her body. A fit body is like a well-tuned sports car. It handles effortlessly, acting on subtle intuitions.

Skiing requires a number of athletic abilities including technical, physical, and mental skills. This article is all about the physical requirements of expert skiing. Future articles will deal with the technical aspects of all-terrain skiing, as well as establishing the right mind set. But first, to ski strong you need to be strong.

Why do ski exercises?
If you think skiing exercises are just for serious skiers, think again. Strong muscles improve every skier's performance, whether he or she is a beginner, intermediate, advanced, or expert skier. For those who feel they’ve reached a plateau in their skiing ability, ski exercises may provide the boost you need to reach the next level.

Few sports are as physically demanding as downhill skiing, especially skiing on moguls, in trees, and down steeps. Yet, many skiers hit the slopes after little or no training in the preseason. They pay for it with sore muscles, but that's only the beginning. The lack of good physical fitness also increases the chances of injury. The most common ski injuries are joint related, and the best way to protect joints is by building muscle. Strong muscles stabilize your joints and, in turn, enable you to control your skis.

In light of the above, this article focuses on building the muscle groups around the joints that skiing taxes the most, including the knees, hips, and ankles. For the knee and ankle joints, we’ll be dealing with the upper leg muscles, including the quads and hamstrings, as well as the lower leg muscles, most noticeably the calves and Achilles tendons. For the hip joints, we’ll be concerned with the core, namely, the hip flexors, glutes, abdominals, groin, and lower back muscles.

Doing the downhill skiing exercises on a regular basis will make your skiing a lot easier, as well as take your skill set to the next level, because you will:

* Build muscle strength in your legs, core, and upper body
* Enhance muscle endurance and staying power for those long runs that never seem to end
* Increase your cardiovascular endurance so you can ski all day long
* Improve your stability and balance in all types of terrain and snow conditions
* Help your foot-to-foot quickness in the tight, tree runs
* Add explosive power for those short, intensive bursts in the mogul fields
* Avoid sore muscles, injuries, and spills

When should you do ski exercises?
Exercising can be done any time you feel like it. However, in the context of the sport of downhill skiing, I recommend you begin exercising at home, two to three months prior to the start of the ski season. If your season kicks off in December, try to begin your preseason conditioning program in late September.

Exercising in the Preseason
However, if you’re already involved in a ski-related conditioning program during the summer months, you’ll be able to shorten you’re fall program from three months to about six weeks. In addition, you should do your ski exercises on three nonconsecutive days each week. This will allow 48 hours between successive work-outs. The muscle groups will have plenty of time to recover.

Exercising during the Season
Strenuous activities like downhill skiing, especially at the expert level, promote tightness and inflexibility in the muscle groups. Therefore, stretching before and after skiing will keep you flexible and help prevent common injuries. Should you do the ski exercises after the season starts?

Yes, definitely. After the season starts you can catch up and get in sync by doing the exercises during the week when you’re not out skiing. If you ski on Saturday and/or Sunday, do the skiing exercises on Tuesdays and Thursdays. By exercising throughout the season, as well as skiing, you’ll accelerate the strength building process, and your performance will show a marked improvement.

Exercising in the Postseason
By exercising in the postseason you will maintain your fitness level that you worked hard to implement in the preseason. Aspiring expert skiers need to impart continuity in their conditioning programs throughout the year. Once you become strong, you need to stay strong.

In addition, by participating in a ski-related exercise program from June to September, you’ll be able to ramp up much more quickly in the fall. The summer is also a good time to improve your cardiovascular endurance.

The Five Essentials of Ski-Specific Exercising
Flexibility, cardio, strength, balance, and power are the five essential elements for the expert skier to master. Let’s consider each one of these requirements in turn.

Flexibility: Your range of motion or mobility is of prime importance. Stretching to maintain muscle elasticity, which decreases with age, is vital for skiing. Stretching for skiers will not be covered here, as we have already dealt with this subject in a previous article entitled Ski Fitness for Recreational Skiers.

Cardiovascular Endurance: Aerobic capacity is very important to skiers so they have the stamina to ski in the expert zones, and the endurance to ski all day long. If you wish to improve your cardiovascular fitness, try one of the following activities on three nonconsecutive days per week. Perhaps it would be best to do your cardiovascular routine on Mondays, Wednesdays, and Fridays, and your strength, balance, and power exercises on Tuesdays and Thursdays.

* Lap swimming, 25 laps to begin with, increase to 50 laps
* Brisk walking for at least 30 minutes, preferably 45 minutes
* Jogging, 15 to 20 minutes, but no more
* Rowing machine, 15 to 20 minutes
* Treadmill, 15 to 20 minutes
* Cross-country skiing
* Cycling, short sprints are best
* Inline skating, long distances and short sprints are best
* Strength and Endurance: Muscular strength improves the expert skier's ability to relax, yet still maintain control, and to handle the quick adjustments needed in all-terrain skiing. The movements in alpine skiing include all the major muscle groups, so total body muscular strength is of prime importance. You'll want to do exercises that strengthen your entire body.

With this in mind, target the following ski exercises and muscle groups:

Essential exercises for the legs - quadriceps, hamstrings, hips, calves, and ankles
Essential exercises for the center – abdominals, hip flexors, glutei, and lower back

Stability and Balance: Why should you care about balance? Well, for starters, it’s the basic skill needed in practically every sport. Changing your center of gravity to match your moves is the key to efficiency in sport. Good balance can help you keep your form when you encounter changing terrain and snow conditions. The result is better skiing and fewer spills.

Slight deviations in terrain often require subtle adjustments in your balance to avoid injury. To enhance your stability and balance, target the following muscle groups:

Essential exercises for the center – abdominals, hip flexors, glutei, and lower back
Fortunately, the exercises that help improve stability and balance work to build muscle strength and endurance in the core, all at the same time. This can be seen if you look back at the previous topic, Strength and Endurance.

Before you Start
Caution must be exercised whenever beginning any conditioning program. Use an exercise regimen that’s appropriate for your body type and your present level of conditioning. Please consult with your physician, if you suspect that this ski-specific program is not suitable for you at the present time.

同雪们，在没有雪的日子里，让我们一起锻炼吧，让我们以强健的体魄迎接下一个雪季的到来！

作者: 几亩瓜 时间: 2011-4-29 09:12
沙发?

作者: luvski 时间: 2011-4-29 09:19

Remember the last time you watched someone effortlessly weave through a mogul field and wondered, "How does he do that?" It's partly due to practice, and partly to the body awareness and balance that strength training provides.

所以光有技术是不够滴。

作者: skisnowboardca 时间: 2011-4-29 09:25
cant agree more~

作者: smellfish 时间: 2011-4-29 09:27
炼成铁砣一块，就不会受伤！

作者: luvski 时间: 2011-4-29 09:28

更多的信息请自己点击吧，懒得贴了：

Skiing Fitness Exercises

Advanced Ski Exercises

作者: luvski 时间: 2011-4-29 09:30

smellfish 发表于 2011-4-29 10:27
炼成铁砣一块，就不会受伤！

去年雪季结束的时候就想着夏天无聊一定要练体能，结果吃吃喝喝蹉跎了。这个夏天一定不能再虚度了，咱们互相监督吧？

作者: 姐妹龙 时间: 2011-4-29 09:40

skiing on moguls, in trees, and down steeps

IN TREE???

作者: luvski 时间: 2011-4-29 10:04

几亩瓜原来是钻树林, 想成上树了.....面壁了... 发表于 6 分钟前

作者: smellfish 时间: 2011-4-29 10:41

luvski 发表于 2011-4-29 09:30
去年雪季结束的时候就想着夏天无聊一定要练体能，结果吃吃喝喝蹉跎了。这个夏天一定不能再虚度了，咱 ...

好，谁有滑雪相关的夏季系统训练，能分享一下？

最好简单易行在家里或普通户外就能练习的。

作者: Bingster 时间: 2011-4-29 11:04

* Lap swimming, 25 laps to begin with, increase to 50 laps
* Brisk walking for at least 30 minutes, preferably 45 minutes
* Jogging, 15 to 20 minutes, but no more
* Rowing machine, 15 to 20 minutes
* Treadmill, 15 to 20 minutes

I hope I have the time for these things.

作者: smellfish 时间: 2011-4-29 14:09
姐妹龙我自己琢磨了一个,要不要听? 发表于 13 分钟前
lupo 跑步游泳自行车等有氧运动吧！发表于 13 分钟前
========================================
鲁珀当年站在球上的那个，我印象很深刻，姐妹龙如果是自己总结的当然欢迎，希望是图文并茂，亲身示范。

作者: smellfish 时间: 2011-4-29 14:17
几亩瓜跳房子会把, 地上划个正三角, 三个顶点,A,BC, 站在B上, 面对AC边,开始:b->a,a->b,b->c,c->b, 完毕. 要增加难度, 把b放台阶上.
================================
你的马甲神出鬼没啊。别光说练什么，也说说这个练习要点和目的吧。

作者: smellfish 时间: 2011-4-29 14:18
luvski 恩，瓜瓜的这个不错，我可以带着四月一起玩。
===================================
不合适，就三个点，两人一人一个点，朝着剩下那个点跳，后果不堪设想啊！

作者: luvski 时间: 2011-4-29 14:20

smellfish 发表于 2011-4-29 15:18
luvski 恩，瓜瓜的这个不错，我可以带着四月一起玩。
===================================
不合适，就 ...

是一个一个来，不是两人一起来。一个玩的时候，另一个看着。

作者: lupo 时间: 2011-4-29 14:21
站瑜伽球的那个--一般家里层高矮，很难玩。
http://www.skisnowboard.ca/forum.php?mod=viewthread&tid=3124
麦管球比较适合家里玩
http://www.skisnowboard.ca/forum ... 6&fromuid=10153

光做这种练习只能增加平衡感和协调能力，要锻炼肌肉力量才能上一个台阶。如果不去健身房的话，麦管球可以辅助你的其他有氧运动。晚上睡觉之前在配合一些瑜伽动作，拉伸韧带（老怪有一本不错的书http://www.skichinese.com/forum. ... 37123&fromuid=6）

作者: smellfish 时间: 2011-4-29 14:22

luvski 发表于 2011-4-29 14:20
是一个一个来，不是两人一起来。一个玩的时候，另一个看着。

那也不行，你们体力太好，一个跳个半个小时，另一个睡着了。画两个三角吧。

作者: smellfish 时间: 2011-4-29 14:23

lupo 发表于 2011-4-29 14:21
站瑜伽球的那个--一般家里层高矮，很难玩。
http://www.skisnowboard.ca/forum.php?mod=viewthread&tid=312 ...

多谢

作者: 土豆想旅行 时间: 2011-4-29 14:24
我爱玩跳房子！！！

作者: smellfish 时间: 2011-4-29 14:26

土豆想旅行发表于 2011-4-29 14:24
我爱玩跳房子！！！

你这么一说，我立刻联想到土豆mm

作者: 姐妹龙 时间: 2011-4-29 15:36
the best way to protect joints is by building muscle.

我也高亮一个

作者: b-p 时间: 2011-4-29 21:07
俺现在觉着一定要在提高柔韧性的基础上练力量。

作者: luvski 时间: 2011-4-29 21:08

b-p 发表于 2011-4-29 22:07
俺现在觉着一定要在提高柔韧性的基础上练力量。

恩，不管柔韧性还是力量都得练，假如想滑好雪得话。

作者: bu11power 时间: 2011-4-29 21:13
我倒要看看今年夏天有几个练体能的，别告诉我烤羊肉串啥的也算体能训练！

作者: b-p 时间: 2011-4-29 21:17

bu11power 发表于 2011-4-29 21:13
我倒要看看今年夏天有几个练体能的，别告诉我烤羊肉串啥的也算体能训练！ ...

俺已经开练了，已经跑了6km了，买上再去整3km回来

作者: luvski 时间: 2011-4-29 21:18

b-p 发表于 2011-4-29 22:17
俺已经开练了，已经跑了6km了，买上再去整3km回来

好样的！！

作者: bu11power 时间: 2011-4-29 21:18
我今天白天躺了6个小时，马上再去趟3个小时

作者: luvski 时间: 2011-4-29 21:19

bu11power 发表于 2011-4-29 22:18
我今天白天躺了6个小时，马上再去趟3个小时

作者: bu11power 时间: 2011-4-29 21:21

luvski 发表于 2011-4-29 21:19

唉，我周四身负重伤，目前生活都有困难，只能躺着发帖玩了。。。。

作者: luvski 时间: 2011-4-29 21:49

bu11power 发表于 2011-4-29 22:21
唉，我周四身负重伤，目前生活都有困难，只能躺着发帖玩了。。。。

啊，真的呀，我咋没听JS提起呢。那现在谁给你端茶送水喂饭，谁帮你穿衣洗澡抹身啊？

作者: bu11power 时间: 2011-4-29 21:53

luvski 发表于 2011-4-29 21:49
啊，真的呀，我咋没听JS提起呢。那现在谁给你端茶送水喂饭，谁帮你穿衣洗澡抹身啊？ ...

我都一天没吃饭，两天没洗澡了。。。

作者: b-p 时间: 2011-4-29 21:59

bu11power 发表于 2011-4-29 21:21
唉，我周四身负重伤，目前生活都有困难，只能躺着发帖玩了。。。。

咋们见你求救啊！

作者: luvski 时间: 2011-4-29 22:03
本帖最后由 luvski 于 2011-4-29 23:03 编辑

bu11power 发表于 2011-4-29 22:53
我都一天没吃饭，两天没洗澡了。。。

那你明天来打球吗？土豆离你近，请他去贴身照顾你吧。

作者: bu11power 时间: 2011-4-29 22:06
明天找神医求救去。

作者: luvski 时间: 2011-4-29 23:08
今天打了两个小时球，刚才又做了50个深蹲，可以安心睡觉去啦。

作者: ddt668 时间: 2011-4-29 23:17

luvski 发表于 2011-4-30 00:08
今天打了两个小时球，刚才又做了50个深蹲，可以安心睡觉去啦。

wow, you are well prepared for the tournament.

I gained more weight and did not play for 2 weeks now. I might just gave up and let others to play.

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