First of all, let's understand the importance of these three factors in skiing

1. Knee

For skiing, the knee is just the most important part. If you ski a little carelessly, it is very likely to cause ligament tears. The most effective way to protect the knee is to strengthen the training of the muscles and tendons around the knee (quadriceps femoris and foot tendon).

2. Foot

Of course, feet also play an important role in skiing. Because when skiing, in order to maintain body balance, you need to press the whole body through the lower leg on the tongue of the shoe, that is to say, at this time, the weight of the lower leg will be twice that of the normal body. So if you don't have a strong leg when skiing, as well.

3. Flexibility

The last thing to say is that muscle development and strong limbs are not enough, and the flexibility of the body can not be ignored. Because skiing is very intense, it will cause muscle contraction of the body. If the flexibility is not good, and not to mention easy injury, the pain after skiing alone can make you cry, and even laugh when walking.

So, how to avoid the problems that may be involved in the above three aspects through training? Let's talk about specific training methods.

1. Improve cardiovascular function

In order to avoid being out of breath during skiing, cardiovascular skills need to be improved before skiing. Generally, jogging and cycling are excellent exercises for cardiovascular function. However, it should be emphasized that the training of cardiovascular function must be regular. It's best to practice three to five times a week for at least 30 minutes.

2. Improve quadriceps function

As mentioned above, to avoid knee injury, it is necessary to strengthen quadriceps training. Here is an effective exercise method (action analysis)

① First, sit in a chair and keep your back vertical to the ground;

② Then, lift your hips 15 cm to 20 cm, keeping your back vertical to the ground, and supporting with only one foot and the other suspended throughout the process. So slowly squat up until your thighs are parallel to the ground.

③ Repeat this movement about 15 times, exchange legs and do 15 more times as a group.

④ Do this every week, and increase the amount of training until you can easily support each foot about 30 times in a group.

3. Do squat training

① Stand on both feet, shoulder width apart, and body perpendicular to the ground;

② Then slowly move your back down until your thighs are at a 90 degree angle to your back.

③ After holding this motion for a few seconds, slowly raise your back and return to its original position. Repeat this movement 10 to 15 times as a group, and do 3 to 5 groups each time.

④ Increase your training every week until you can easily repeat about 30 times in a group.

Note: in this training, squatting may cause unstable center of gravity and wrestling, so before the exercise, we must eliminate all the factors causing injury such as bumps and bumps.

4. Improve foot muscle function

① Lie on your back in bed or on the floor with your feet up. Note that your thighs should be perpendicular to the ground and your calves parallel to the ground.

② Then slowly raise the hip and the ground about 5 cm, not too high. Hold this motion for about 5 seconds and slowly lower it. Repeat this for 8 to 15 times as a group, 3 to 5 groups for each training.

④ Increase your training every week until you can easily repeat about 30 times in a group.

6. Improve calf muscle function

Before doing this exercise, try to relax your whole body, especially your feet.

① Stand upright on the stairs with your heels suspended and touch the ground with your forefoot for about 10 seconds.

② Then, with the front foot still on the ground, slowly raise the heel and raise it as high as possible, holding on for 10 seconds and then slowly lowering it.

③ Repeat this movement, 8 to 15 times in a group, 3 to 5 groups each time, and increase the amount of training every week until you can easily repeat about 30 times in a group.

④ Try to keep your legs straight and your knees slightly bent throughout the exercise, which is more difficult, but it also works best.

7. Strengthen the training of abdominal muscles

Do you think skiing has nothing to do with abdominal muscles? That's a big mistake. According to personal experience, after skiing, your abdomen will also feel sore, as if you had done n sit ups the day before. Therefore, this training can not be left behind.

① Lie flat on the floor or bed with your knees bent, so that your feet and hips are on the floor or mat, and the feet and buttocks are a certain distance, about 30 to 45 cm can be controlled. Clasp your hands behind your head and bend and spread your arms flat on the bed or floor.

② Then, try to keep the lower part of your back still and lift the upper part of your back. Be careful not to move your neck, and keep your eyes on the ceiling all the time. After a few seconds, relax and repeat 10 to 15 times in a group. (it's sort of like a sit up)

③ Do several groups of this exercise every other day, and increase the amount of training each week until you can easily repeat it about 40 times in a group.

8. Do the right amount of stretching

Stretching can not only enhance flexibility, but also exercise the muscles of the whole body. A proper amount of stretching before skiing can greatly reduce the symptoms of body ache after skiing.

Here are 11 basic stretching exercises:

① Stand on the wall with the right foot in front of and behind the left foot. The right heel should be placed 30-45 cm in front of the toe of the left foot. The palms of both hands are flat against the wall of the mast, the right knee is bent, the left foot is almost straight, and the buttocks are pushed forward slowly until the lower leg or the left leg feel tense. Then hold this position for 15-30 seconds, then slightly bend the left foot on the knee, but keep the heel of the left foot on the ground, and tighten the tendon of the left foot. When you're done, repeat with the other foot.

② Sit on the ground with the soles of the feet together. To stabilize this position, hold the feet with both hands, and then pull the heels to the groin. Press the upper buttocks or elbows on the inside of each knee, lean forward and let the knees press to the ground. At this time, the groin and the lower back should feel tight. Again, hold this position for 15 to 30 seconds.

③ Put your left foot on a waist high platform or railing, put your left heel on the platform, bend your hips forward, and tilt your upper body toward the direction of lifting that leg. The tendon and lower back of the lifted foot will stretch. Hold this position for 15-30 seconds and repeat with your right leg.

④ Stand facing the wall of the mast and hold the mast with your right hand. Lift your right leg up to your hips and hold the instep or ankle with your right hand. Gently pull up the right foot and lean to the hip, so that the thigh has a tense feeling. Then hold this position for 10-20 seconds and repeat with the other foot.

⑤ Face the door frame, put your hands on both sides of the door, walk forward through the door after shoulder level, until the chest muscles are slightly tense; and keep this position for 20 seconds.

⑥ Facing the side of the door frame or the upright post, place your hands on the door frame or post, which is about the same height as the shoulder, slightly arch the back and shrug the shoulders, so that the muscles of the upper back part have the feeling of pulling, and then hold this position for 20 seconds.

⑦ Stand with feet shoulder width apart. Extend your right arm over your head and bend to the left, holding this position for 20 seconds. Then extend your left hand and bend to the right. Repeat.

⑧ After kneeling on the left side with the right foot bent, place the left foot flat on the ground, and move the toes forward so that the left heel is slightly in front of the left knee. Without changing the position of the right or left knee, push the buttocks forward and down. The upper part of the right buttock, the groin or paragroin tendon should feel taut. Hold this position for 15-30 seconds and repeat with the other leg.

⑨ Lie on your stomach with your head down. Hold your right foot with your right hand and gently pull it back to your buttocks. Your right quadriceps muscle (upper part of your right thigh) should feel taut. Hold this position for 15-30 seconds. Repeat with your left leg.

⑩ Sit on the ground with legs extended forward, knees straight, feet open about 90 cm apart. Bend your hips forward, bend your upper body toward your left leg, hold your left ankle in both hands, and feel the tension between your hamstring and your lower back. Then hold this position for 15-30 seconds. Repeat with your right leg.

Sit on the ground with your legs straight in front of you and open your feet about 90 cm apart. Hold the left ankle and knee with both hands, and lift the left foot toward the chest; at this time, the buttocks (the outside of thighs and buttocks) should feel tight. Then hold this position for 15-30 seconds, and repeat with the other leg.