Living in ski resorts, whether you are a newcomer to the sport first attempt, or whether this is a ski master, and one day down, you are experiencing the immense joy skiing while, I believe you will certainly feel that it seems generalized have some pain. This is because the skiing itself is a large amount of exercise sport. Now for most people, to the ski resort vacation is to play children, and if you are skiing in the first days after the whole body has felt sore, and then in the next few days you will surely be quite tired, not at all strength. This is for your entire holiday is obviously very negative.

So how to solve this problem? Is very simple. Like a football player must be the beginning of the season to make all fully prepared, as the official ski skier must also be good to prepare something before. If you did not do any skiing before the warm-up could not wait to get on cable car and onto a ski, I would like the next few days will have you so you must be a reckless and regret it. Because without adequate warm-up preparation, then you ski the course, your knee injury is almost inevitable; while the sport for skiing, the knee is the most important parts precisely. In addition, the skiing a little mistake, it is very likely to result in torn ligaments. The most effective way to protect the knee is to strengthen the muscles and tendons of the knee, four weeks of training. In other words, theory of the quadriceps tendon and the foot of training is essential. Secondly, for the skiing, the leg strength is also very important, so you also need to strengthen the calf muscle training. There is a time when you ski, your back muscles and abdominal muscles also will have to withstand twice the normal strength of the body, this blind you have to pay special attention to. Finally, the intramuscular alone developed limbs robust enough to strengthen your body's flexibility is also very necessary. Now we will find that, without proper warm-up training and the intense sports such as skiing caused by the body's muscle contraction will make you feel whole body aches, and you will be difficult to do a number of other aspects of movement.

More important is that you will be very vulnerable to injuries.

So in the end how to solve the above mentioned specific range of problems? The following will introduce you to some very effective training methods. If you are from now on, use these methods to conduct a reasonable physical training, then I believe you will soon remove all concerns, relaxed into skiing and going, which is truly to appreciate the sport brings you great joy. After all, your body ski itself is also very beneficial.

1, on the cardiovascular function of training.

Here to emphasize that the training on cardiovascular function must be the law. The best every week to practice 3 to 5 times, each time training, preferably at least 30 minutes. Jogging, cycling is excellent exercise for cardiovascular function, its your heart and lung function will have a huge role in promoting. This process on your skiing will not feel so out of breath by.

2, right quadriceps strengthening of training:

We have mentioned above, quadriceps strengthening for the knee protection is very important. The following describes how an effective training method: first in the chair, sat down, the back side chair; if you are sitting on a small stool, they should try to keep (6 to 10 inches), during this period is to maintain the back and perpendicular to the ground, and the amount in the whole process is only a foot support, the other legs remain vacant. Dunqi so slowly, until make your thighs parallel with the ground. Repeat this movement about 15 times, switching legs do 15 times, this is a group. This will happen due the continuous increase training volume until you can easily in a group supported by only a foot or so can do it 30 times.

3, Dunqi training:

Keep feet, and shoulder width, perpendicular to the body and the ground. And then slowly moving down the back, pay attention must be slow. Until your thighs and back into the 90-degree angle (you can put a chair in the following to do protection). To maintain this action is about a few seconds, slowly lift the back and return to the original position. Repeat this movement 10 to 15 times as a group, each trained to do 3 to 5 group, and every week due to increase training volume until you can easily do in a group of repeat 30 times or so.

4, foot muscle strengthening training:

Lying on the bed or on the ground, feet raised. Note that your thighs should be perpendicular with the ground, legs parallel with the ground. Then slowly raised his hips with the ground about 5 cm (about 2 inches). To maintain this action is about 5 seconds or so, slowly put down. Repeat this movement 8-15 times for a group, each trained to do 3 to 5 group, and appropriate look for every week to increase training volume until you can easily do in a group of repeat 30 times or so.

5, the back muscles to strengthen the training:

Lying on the bed or on the ground, so that your back away from support, slowly lift, just use your hands and feet to do support. Showing the whole body arched. To keep this movement is about a few seconds, slow back down and return to its original flat state. Repeat this movement 8-15 times for a group, each trained to do 3 to 5 group, and every week due to increase training volume until you can easily do in a group of repeat 30 times or so.

6, abdominal muscle training:

Lying on the floor or the bed, knees bent so your feet and hips are on the floor or the bed, and the distance between the legs and buttocks is about 30-45 centimeters (12-18 inches). Hands in rhythm, hold on behind, and start bending your arms flat on the bed or the floor. Then, try to make your bottom half of the back intact, but brought back the upper half of your. Note, do not make your neck movement, and your eyes have been staring at the ceiling. To maintain this action a few seconds, relax down so repeat this action 10 to 15 times as a group, this action you can do every day to several groups. And to increase the appropriate amount of training every week, until you can easily do in a group of repeat 40 times or so.

7, calf muscle strengthening training:

Vertically standing on the stairs, so that your heels child vacant, just before the feet touch the ground. Practice before you try to relax the body, especially the body of your feet. This lasted for 10 seconds or so, still remain before the feet touch the ground, slowly lift heels child, and raise as much as possible, so that adhere to a slow down after 10 seconds. Throughout the exercise the process as far as possible to keep your legs straight, knees should be slightly bent, it would be more difficult to complete this action, but such effects are the best.

Repeat this movement 8-15 times for a group, each trained to do 3 to 5 group, and every week due to increase training volume until you can easily do in a group of repeat 30 times or so.

8, stretching exercises:

We will provide you with a series of stretching exercises for the effective relaxation. This includes the 10 basic stretching movements. These exercises will be good for your body. Generally speaking, in the skiing, you will consume a large amount of physical strength, so both before and after skiing to do one every day to do these simple stretching exercises, it is very necessary. You will find that doing so would significantly reduce the ski, such as whole body resulting from physical discomfort such as sore feelings.

These targeted training is that you ski before and after the much-needed warm-up, relaxing exercise. Particularly in children on cardiovascular function of training, will make you a clear sense of skiing no longer breathless. Of course, all of these training programs are not very suitable for everyone. Some people are likely because of his physical unsuitable for some reason, some form of training. Vary. Finally, note that the above-mentioned kind of training, just some scientific point of view and recommendations on all aspects of your body was only a supporting role in guiding, but can not completely substitute for professional medical diagnosis, advice and treatment of . So, if you feel that, if necessary, preferably before training do some physical examination, listening to a doctor for your guidance.

来源于: http://www.stellarkayaks.com

StellarKayaks was conceived in 2008 by a Global team, bringing the latest design and manufacturing techniques together. Working in tandem with world renowned 

rowing manufacturer, WinTech Racing, Stellar produces highly engineered, durable, yet affordable boats and paddles.  Currently our line includes a 10’Recreational Kayak , a 14’Touring Kayak and a SurfSki in four different construction grades.

We also offer composite paddle both in touring and wing style blades. Currently, we are building 3 more kayaks for release in late fall /early winter: 16’and 18’Touring Kayaks and a Light Weight SurfSki.