The benefits of skiing. Health: Skiing is good for your figure. Skis to strengthen muscles

There is a type of exercise in the fresh air that not only has a beneficial effect on the body, but is also considered an excellent winter entertainment. And this activity is called - skiing, the benefits of which are obvious.

There is hardly a more democratic and affordable activity than skiing. There is ice hockey and figure skating, alpine skiing and snowboarding. But these kinds of sports require certain conditions and resources. Basic cross-country skis are relatively inexpensive and can be skied in a nearby park. This is where their versatile availability lies.

A person who regularly goes skiing less likely to get sick and less susceptible to viral diseases and colds... Over time, he develops a sense of balance, and the vestibular apparatus becomes more perfect. Plus, the body becomes less susceptible to various diseases, that is, it is obvious.
When a person runs on skis, the walls of the blood vessels shake and vibrate, and not only they: the internal organs also "do not slumber", but are exposed to the same influence from the outside. As a result of this vibration and shaking, the walls of the vessels are cleansed of all that superfluous and harmful that has accumulated in them. In addition, significantly improves the functioning of the digestive system, liver and kidneys... The body is freed from toxins and excess salt, because all this comes out of it along with sweat. Even if the load is insignificant, sweat will still be released, and even when the skier is moving at an accelerated pace, even more so.

Which muscle groups work

We can say that all muscle groups are involved in the work. But especially in this "zealous" muscles of the leg and thigh. In addition, the muscles of the shoulder girdle, back, abdomen, arms and even neck are involved in active work. The neck is the least involved though. What does increased muscle work lead to? And to the fact that burns an incredible amount of kilocaloriesand the body gets an excellent workout, that is, the body develops harmoniously. Plus, a person breathes fresh air, which means that his blood is well enriched with oxygen.
It should be noted that skiing, the benefits of which cannot be questioned, is much preferable to jogging. And here's why: when a person runs, his joints are subjected to a colossal shock load. When skiing, this load is minimized, therefore, the risk of injury to the joints is relatively low.

What happens to the immune system

If the immune system could speak, then it would say "huge thanks" to the person who got on the skis. The reader can read about the benefits of skiing above. As for immunity, it can be strengthened not only by yoghurt from advertising, but also by leisurely skiing in the fresh air. After all, the heart works in an enhanced mode, and it is much easier for it to perform its functions, because the abundance of oxygen allows you to make this work as effective as possible.
Heart muscles get stronger, blood pressure is normalized, metabolism is accelerated - of course, these factors cannot but have a positive effect on the immune system. But that's not all: when the body uses up the glycogen stores accumulated in its muscles and liver, it increases production of the hormone of joy - endorphin... And this is already a serious application for getting rid of depression and other negative mental states. Skiing, whose benefits are scientifically based, is perhaps the best way to get psychological relaxation.

How many kilocalories burned during training

The number of calories burned depends on several factors: on the intensity of movement, on the value of the skier's basal metabolic rate, on the training time, on the ambient temperature and even on the relief. It is clear that climbing a hill, a person will spend more energy than when he confines himself to a calm slide along a straight track.
Of course, a potential skier will be interested in knowing how many calories are burned while skiing. Of course, there is no single value here, but the limits of energy consumption are known: from 400 to 1300 kilocalories per hour. Anyone looking to lose weight, please take note of this information. After all, while skiing, you can strengthen your immune system, tighten muscles and reduce the amount of excess body fat.
The benefits of skiing are so great that no one has the courage to prove otherwise. Only cycling can compare with skiing in terms of energy consumption, but in winter you cannot ride a bike. And why bother, if cycling in the cold season is a worthy alternative. Of course, one can just commit regularly. But how many calories are burned when walking, and how many when skiing! There is a difference, and a very tangible one.

What are the risks

There is a risk of getting lost in the forest. For me, this is fear number 1, so I only ride on a track with clearly marked boundaries and colored ribbons. Of course, if the ski track is rolled, and the weather whispers “ride some more”, then why not take advantage of the little happiness that has fallen out ?! But the fact is that in winter it gets dark quickly outside, the weather tends to change dramatically, and the skier can get tired. Therefore, in any case it is not recommended to go skiing in the forest alone.
No need to go far into the forest. Always remember that going home also takes strength. As for the weather, you shouldn't rely on it too much. If in the morning it was frosty and sunny, then by noon a storm or blizzard may well break out, and it is very easy to get off the ski track and get lost in such weather. It's another matter if skiing is done within the city. Although, there are risks here too.

If a person does not have basic skills, if he is sick or physically weak, then there is a risk of injury. When climbing a hill, the cardiovascular system is subjected to serious stress, which is highly undesirable for people suffering from heart disease, as well as the elderly. Such skiers are shown walking on a flat track that does not have serious hills. The speed of movement should be low, and the pace will have to be slowed down, because there is no point in being too diligent.

The northern peoples do not have such a question. There, as soon as the child begins to walk, he is almost simultaneously put on the skis. For skiing is life for the indigenous peoples of the North, and for citizens living in less harsh conditions, movement is life.

Doing any kind of sport relieves a person from blues, health problems, excess weight and empty pastime. So is it worth giving up a great opportunity to do something accessible and simple ?! After all, the benefits of skiing, no matter at what age a person stepped on the ski track, is incomparably greater than sitting in front of the TV or computer.
You can start skiing at any age... But if parents want to raise an athlete-skier, then they need to teach him to ski from an early age. Children of primary school age, who first went on the ski track, are unlikely to become champions, but they will be healthy people if they do not lose interest in this activity.

You can not lubricate plastic skis with ointment, because they glide perfectly on the snow.
Calculate your physical capabilities.
Prepare your inventory in advance.
Don't be afraid to fall. Ski poles are a very reliable insurance.
Learn basic moves and stances.
Constantly complicate your task, learn to brake, turn and climb the hill in different ways.
Find your optimal exercise dose.

And a special video for beginners, easy and accessible:

Skiing is undoubtedly an excellent way not only to increase the endurance of the cardiovascular system and strengthen various muscle groups of the body, but also to comprehensively improve health and immunity through physical activity in the fresh air. This is why skiing is beneficial for people of all ages.

It is also important to note that skiing improves mood and helps fight seasonal depression caused by lack of sun in winter. The main reason for this is bright daylight, which is enhanced by reflection from the snow. Fitseven has already written that the lack of bright light is one of the main reasons for development.

Cross-country skiing: which muscles work?

Cross-country skiing makes almost the entire musculature of the human body work. The load falls on both large muscle groups - from the muscles of the buttocks, legs and abdomen, ending with the muscles of the arms and back - and on various ones, which, among other things, ensure the formation of cubes on the press.

Among other things, during skiing, the cardiovascular system is actively involved in the work - the fact that the presence of multilayered clothing increases the internal body temperature and literally makes the heart work faster and pump more blood plays a role. Ultimately, skiing even helps lower cholesterol levels.

Does skiing help you lose weight?

Skiing is one of the best ways to lose weight and lose weight. It is also important that cross-country skiing can be called the most effective cardio for drawing the relief of the abdominal muscles and the press - this effect is achieved due to the complex involvement of both the external and internal layers of the muscles of the body in the work.

Skiing is a good sight. Scientific studies show that for every hour of skiing, about 500-1200 kilocalories are burned - the final figure always depends on the technique used and the overall intensity of the workout. Among other things, the terrain also directly affects the number of calories spent during a ski trip, since it is more difficult to climb the mountain.

Contraindications for skiing

Cross-country skiing, just like swimming, has practically no contraindications and is suitable even for people experiencing various problems with joints and ligaments - unlike, for example, running. Recall that running is often quite detrimental (especially in the case of people who are overweight).

The soft and fluid motion of skiing gently improves the function of the joints of the body while providing them with additional moisture. However, older people are always advised to follow the correct technique when skiing, try not to fall, and, if possible, be mindful of adequate fluid intake.

Dangers of cross-country skiing

A key danger in cross-country skiing is the risk of injury from a bad fall. But, obviously, this danger is much lower than when skiing or snowboarding. Note also that skiing on fresh snow in the forest requires some practice and the ability to avoid unexpected falls into holes.

Other dangers of skiing are dehydration and sunburn - since in cold weather you often don't feel like drinking, and the water itself cools down rather quickly, it is important for athletes to have a thermos with warm tea. Among other things, in sunny weather, it is recommended to apply an SPF cream to the face.

Skis to strengthen immunity

As we mentioned above, regular skiing strengthens the cardiovascular system, improves the functioning of the heart muscles, normalizes blood pressure and optimizes metabolic processes. In total, these factors really have a positive effect on increasing immunity and the body's ability to resist colds.

The role is played by the fact that physical activity at subzero temperatures makes a person breathe more often, increasing the amount of oxygen used - this makes the body produce more hormones of joy and provokes the so-called "runner's euphoria". Not to mention, skiing in the forest just gives you a chance to breathe fresh air.

The benefits of skiing for children

FitSeven already wrote that strength training with dumbbells and a barbell is strictly not recommended for adolescents under 16-18 years old, but in many European countries. Cross-country skiing is a great alternative, as skiing is suitable for people of all ages.

Children who start cross-country skiing in winter usually easily switch to summer sports activities. It is also important that a family skiing trip to the forest is not just a regular physical exercise. It's a useful, fun (and, importantly, affordable) way to have a great time with the whole family.

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Skiing is one of the most enjoyable and affordable ways to improve your health in winter. The main benefits of regular skiing are improving cardiovascular function, burning enough calories, and all-round engagement of various core muscles to help you build abs.

Cross-country skiing is an effective means of improving health and vitality. Exercise promotes the production of hormones and enzymes, strengthens immunity, accelerates metabolism, and normalizes the functioning of organs and body systems. During skiing, a lot of energy is expended, which allows it to be used as an effective way to get rid of fat deposits throughout the body. To maximize your benefits, you must adhere to the correct technique and exercise program.

Cross-country skiing - what you need to know

The main advantage of cross-country skiing over other sports is the absence of shock axial loads on the joints of the legs and arms. This feature of training allows you to maintain a high level of physical activity even for people with diseases of the musculoskeletal system.

Cross-country skiing loads all major muscle groups:

• hips;
• buttocks;
• press;
• back muscles (lats, rhomboid, trapezoidal);
• chest muscles;
• muscles of the shoulder girdle (deltoid, triceps, biceps).

It should be borne in mind that various running techniques can change the emphasis of the load on specific parts of the body. So, when lifting and during a sprint, the load on the muscles of the back and arms increases. Descents are characterized by increased work of the muscles of the hips and buttocks. The muscles work when skiing evenly, if you skate on the plain at an average pace (about 10 km per hour).

Breathing and pulse

Sports doctors strongly recommend that you breathe in air through your nose and exhale through your mouth while skiing. This technique helps to avoid hypothermia of the larynx and lungs, and reduces the risk of developing colds. However, in practice, it is practically impossible to implement these recommendations during intensive training (speed above 15 km per hour). Therefore, exercise at a high pace should be at an air temperature of at least -5 ° C.

Correct breathing should be uniform and carried out with the help of the abdomen.

It is important for beginners to monitor their heart rate during training. Cross-country skiing with a heart rate of 120 to 160 beats per minute is considered safe and effective. The individual heart rate can be calculated using the formula: 220 minus body weight.

Equipment

• It is necessary to choose ski boots by measuring them on the socks in which the training will be carried out. Shoes should not dangle or be tight - their size should ideally match the size of the foot. You should also pay attention to the fact that the upper edges of the boot are below the ankle. Otherwise, discomfort and chafing of the legs during exercise may occur.
• Thermal underwear is an important attribute of comfortable skiing. It must be fully synthetic, anatomically cut. In this case, it will most effectively cope with its function of removing moisture. We recommend using thermal socks with a wool content of about 50-60%.
• A training suit should consist of pants and a jacket made of different types of softshell. The front of the garment should be windproof, and the back should have special inserts made of stretch fleece to wick moisture away.
• At air temperatures below -5 ° C, it is advisable to additionally use a thin fleece (second layer of clothing) and a vest.
• It is recommended to purchase gloves for skiing from softshell material. For air temperatures below -10 ° C, we recommend using mittens.
• An exercise hat must meet two requirements: keep warm and dry quickly. Synthetic materials do the best for this task: fleece, thin softshell, windstopper. In cold weather, it is advisable to use a ski buff - it will help protect your neck, ears and face from the wind.

Selection of skis and poles

The criteria for choosing skis for skating and classic skiing are different. The length of skis for skating should be 10-15 cm longer than a person's height. For classic skiing, you must use skis 25–30 cm larger than the height of the skier.

The stiffness of the skis must be selected based on their own weight. For large people (over 75–80 kg), it is advisable to use skis of medium or increased hardness.

The rules for selecting cross-country skis for skating and classic skiing are different. Cross-country skis for skating should be 10-15 cm longer than the height of the skier, and the stiffness of the skis should correspond to the weight of the skier. The length of skis for classic skiing, as a rule, is 25–30 cm longer than the height of the skier.

Sticks for the classic style should be 25-30 cm shorter than the height of the skier and be at about shoulder level or slightly lower. Skating style poles can be up to 10 cm longer than classic ski poles.

Table: selection of the length of the sticks

Types of skiing styles

For beginners who are just starting to train, it is recommended to ski with a classic move.

There are three types of it:

1. Classic stepless. Gliding is carried out mainly by pushing off the snow with sticks. It helps the movement to quickly straighten the body in time with the movement of the hands. It is advisable to use on a flat or gentle slope.
2. Classic one-step . Repulsion occurs with sticks and one foot. Effectively use on a well-trodden track on a plain and gentle ascents.
3. Classic alternating. It is performed by alternating the output of the right leg and left arm, left arm and right leg. To be used effectively during climbing.

After familiarizing yourself with the classic skiing style, you can start mastering the skating course. There are two main types of it:

1. Skating course under one leg. Effective when it is necessary to gain high speed and when climbing. The riding technique looks like this: the supporting leg is thrown forward and sideways with simultaneous repulsion with sticks. The body at the moment of repulsion should be tilted forward - at the moment of the push, the body straightens.
2. Skating course for two legs. It is advisable to use on the plain, during descents and for movement on gentle ascents. Pushing off the snow in this style should be under two feet, trying to increase the sliding moment as long as possible.

How many calories can you burn

Calorie consumption depends on a large number of factors, the most important of which are weight, metabolic rate, age, health status, and training intensity. Running technique and the level of sports training of a person have a significant influence on energy consumption - beginners spend 20-30% more energy than experienced ski runners.

The approximate values \u200b\u200bof calorie consumption are as follows:

• calm cross-country skiing (speed no more than 10 km / h) - 700-800 kcal;
• downhill descent - 400-500 kcal;
• walking on the plain at a speed of 5-7 km / h - 600-700 kcal;
• running on an unrolled track at a speed of 15–20 km / h - 900–1200 kcal.

People who have started using skiing for weight loss should keep in mind that local fat burning is unattainable: it will not work to remove fat from a certain part of the body without getting rid of it in other parts of the body. In this regard, the main emphasis should be placed not on the search for effective styles and techniques, but on adherence to the technique and regimen of training and nutrition.

For weight loss beginners, it is effective to use classic low-intensity skiing (up to 7 km / h) for 45 to 60 minutes a day.

Contraindications to cross-country skiing

The main contraindication to skiing is the presence of infectious diseases, including colds. It is allowed to start training no earlier than 10 days after complete recovery.

People should give up skiing:

• having severe diseases of the cardiovascular system;
• during the recovery period after operations, burns, fractures and other injuries, for a period set by the attending physician;
• suffering from respiratory diseases;
• with impaired liver and kidney function.

People with joint diseases are allowed to ski only after consulting a doctor.

It is contraindicated for beginners to use long, high-intensity workouts in the first 3-4 weeks of training. This can harm an untrained body, disrupt the work of the cardiovascular system.

How to learn to ski: from theory to practice

In order for cross-country skiing to bring maximum benefits to the whole body, it is necessary to train with special techniques. It is important to know and apply the correct methods of braking, to be able to competently overcome uphills, carry out descents and turns. To form the correct skiing technique, it is recommended to perform the first lessons in the company of a more experienced skier.

Braking methods

Braking is used while cross-country skiing in situations where you need to slow down during a descent or stop quickly on a descent or plain.

There are five main methods of braking:

1. Semi-plow. It is carried out by transferring body weight to the front ski with a simultaneous retraction towards the heel of the rear ski. The level of braking will depend on the angle of the retracting ski to the side. It is advisable to apply the method at low speed.
2. Plow. It is performed by simultaneously smoothly spreading the heels of both feet to the sides and placing the skis on the inner ribs. Body weight should be evenly distributed over each leg. The braking efficiency is determined by the ski lift angle.
3. Slipping off. It is made by setting skis across the slope, focusing on the surface with the upper edges. This type is effectively used on steep descents.
4. With sticks. It is made by pressing the sticks against the snow. The braking method has low efficiency and is used only in situations where it is not possible to reduce the speed otherwise.
5. A controlled fall. Useful in extreme cases. It is carried out by squatting and falling to one side. The sticks at this moment should be turned back with the pins.

Overcoming the ups

Using the correct climbing technique on slopes can help prevent injury and maintain the strength to continue training.

The main types of lifts:

• Christmas tree. Effectively used when overcoming steep slopes. It is carried out by spreading socks and placing skis on the edge.
• Running step. It is advisable to carry out on slopes of medium steepness. Lifting is carried out by swinging alternate movements of the legs in the semi-squat position. Hands move synchronously (right arm with left leg and vice versa).
• Ascent with a stepping step. It is performed by alternating lunges of the right and left legs forward with vigorous pushing off with sticks. This method is effective on steep climbs with poor glide.
• Half-way. Effectively used when driving on a slope. The essence of the technique is that the upper ski should slide straight in the direction of travel, and the lower one should unfold with its toe to the side and stand on the inner edge.
• A ladder. The ascent begins with turning the skis across to the slope, placing them on the edge. The movement of the legs is performed with confident support on the ski poles. It is advisable to use this method during very steep climbs.

Slopes

The descent technique depends on the steepness of the incline and the level of the skier's sports and professional training. For beginners, it is recommended to use small slopes (no more than 30 degrees) to practice driving skills.

The most effective method for descending steep slopes is side sliding. It makes it possible to control the speed of movement, prevent falls and injury. You should start the descent with a turn of the skis across the slope and their slow edge. When the skis begin to slide down, maintain the required travel speed with the amount of skim.

During the descent, which does not require slowing down, it is important to maintain the correct position of the body - the legs are slightly bent at the knee joint, the body is slightly tilted forward, the ski poles are laid back parallel to the spinal column and are pressed with hands to the body.

Turns

The technique of changing the direction of movement during descent from an incline is determined based on what tasks the skier faces, the speed of sliding, the quality of the snow and a large number of other factors.

There are two main turning techniques:

1. Stepping over (from the inner ski). Allows you to change the direction of movement without losing speed. It is widely used by both beginners and professional skiers during training and competition. The technique of execution looks like this: during the descent, a person transfers the mass of the body onto the outer ski, and takes the inner ski with the toe to the side and, transferring the weight of the body onto it, vigorously repels the outer ski, preliminarily edging it to the inner edge. Further, the outer ski is rapidly brought to the inner one. The angle of rotation is determined by the number of steps.
2. Plow. Used when descending downhill slopes in soft and shallow snow. The turning technique looks like this: by placing the outer ski on the inner edge and bringing it forward a little, the weight of the body should be transferred to it. The skier moves along the arc of the turn while maintaining the accepted position. The control of the turning radius is carried out by the value of setting the ski on the edge and the level of heel abduction.

There are also turns: from support, on parallel skis, with scissors. However, these techniques are more suitable for people who already know how to ski well.

Training program for beginners

The lesson plan is drawn up based on what tasks the skier faces. For beginners who use cross-country skiing to lose weight, strengthen muscles and improve overall health, a 3-month workout program is suitable. Cross-country skiing in this scheme will be used as the only means of physical activity.

Table: workout plan by week

It should be borne in mind that this plan only demonstrates the principle of increasing the load, which consists in increasing the duration and frequency of training with an increase in the level of training of the skier. It is necessary to draw up an individual training program taking into account age, training goals, lifestyle, health status and a large number of other factors. For the development of a personal scheme, it is recommended to contact a skiing instructor.

Cross-country skiing can be a good way to lose weight, improve health and improve your overall quality of life. However, beginner skiers should keep in mind that training alone is not enough to achieve their goals. Classes should be accompanied by bringing the diet back to normal, giving up bad habits, forming a sleep and activity regimen.

The most affordable way to train in winter is skiing. In comparison with snowboarding and speed skating, skis do not require special training or education. It is enough to buy cross-country skis and go to the nearby park.

Skiing has a positive effect on the body as a whole. The stress on the joints and cardiovascular system is lower than when running, but higher than when walking.

Why skiing is useful:

• has a hardening effect;
• activates the work of the heart;
• normalizes blood pressure;
• trains breathing;
• speeds up metabolism;
• strengthens different muscle groups;
• increases the tone of the body;
• improves mood.

Important. Classes for 40-60 minutes 2-3 times a week will keep you in shape and improve your health.

Impact on immunity

Winter walks have a beneficial effect on the human immune system. Blood circulation and respiration are activated, metabolism is accelerated. The body reacts faster to cold, which helps to harden and strengthen the immune system.

Attention. It is not recommended to exercise at temperatures below 20 degrees.

Effects on the spine

Walking and running have a healthy effect on the spine by supporting the back muscles. This winter sport is especially recommended for people with intervertebral hernia and other spinal problems. Extreme skiing must be abandoned.

Skating involves all muscle groups. Legs, arms, back, shoulders work intensively. Which muscles work when skiing:

• arms and hands;
• shoulder girdle;
• breasts;
• shins;
• hips.

Lifts significantly increase the load on the back, inner thighs, buttocks

Burning calories

The benefits of skiing will be appreciated by people struggling with excess weight. The accelerated metabolism during exercise promotes the breakdown of fat. For effective weight loss, it is recommended to practice for an hour 3-4 times a week. An hour's walk burns 600 kcal, running - up to 1,000 kcal.

Important. Diabetics can ride. This will help you lose weight without harming your body.

Types of skiing

Depending on the pace, they are distinguished - running and walking or skating and classic types of skiing. Running involves a more intense load than walking, so it's better for beginners to choose the second type of riding.

Cross-country skis are used for running and walking. To practice alpine skiing, you should purchase alpine skis and undergo special training, having mastered special skiing styles (freeride, freestyle, sports, tourist).

Walking

Even a beginner can master the technique of skiing without an instructor. "Classics" ride on an uneven, loose surface, on a knurled track. There are three moves:

• stepless;
• one-stage;
• alternating.

It is better to try a non-step motion on a gentle descent. It is necessary:

1. bend your knees and slightly tilt the body forward;
2. simultaneously raise two hands with sticks and push them off the ground;
3. with a wave of sticks, straighten your knees and spring forward.

The one-step stroke is suitable for plain. It is similar to a non-step motion with a difference in the position of the legs. When swinging sticks, push off with one leg. The foot is placed on the toe and acts as during normal running. In the next step, the leg changes. The second foot is parallel to the ground.

The alternating stroke is used on uphills. Simultaneously with the left hand, the right leg is brought forward. The next step is to change the limbs.

Important. Sticks should not be carried far. It is permissible to stick the sticks 3-5 cm further from the toe attachment. The wrists are relaxed and the movements are easy.

Run

Differs from the classic move in speed and leg position. Reminds of ice skating. There are two types of running:

• under one leg;
• under both feet.

The first technique helps you accelerate or climb a slope. The supporting leg slides forward and sideways. It is necessary to tilt the body towards it. Hands with sticks are stretched forward. The pushing leg is pushed off simultaneously with the pushing with the sticks. The skis are set on the inside.

The second technique repeats the movements of the first, but in this case, you should push off alternately with each leg.

At what age do they ski

A person at any age can learn to ride. For the first time, babies can ski at the age of 2-3 years. It is important to consider the training duration for children:

• kids 3 years old - 10 minutes;
• children 4-5 years old - 20 minutes;
• preschoolers 6-7 years old - 30-40 minutes.

Immunity and muscle strengthening walks are unlimited by age. You can ski for the first time at any age.

Skiing risks

In order not to harm the body, you should consider the risks:

• trauma;
• dehydration.

Injury is possible in the event of a fall, improper positioning of hands, due to incorrect selection of shoes, neglect of safety precautions. A mandatory warm-up before training will help to avoid possible injuries. "Warm" muscles can withstand the load more easily.

In cold weather, you especially do not want to drink, so dehydration may occur imperceptibly for the athlete. Drinking water in the cold is not recommended. It is better to take a thermos with tea for a walk, which will replenish the supply of liquid, warm, invigorate.

Important. can be intense without preparation. If the future athlete first got on skis, it is necessary to start with short distances, gradually changing from walking to running, increasing the duration of the training and the length of the distances.

Before you go for a drive, you should choose equipment and take into account a few nuances. Tips for beginners:

1. Skis are matched by height. The outstretched arm of an erect athlete must touch the upper end of an upright ski.
2. Cross-country skis are wide, with a springy weight deflection.
3. should reach the shoulders. Rings are required.
4. It is better to choose boots one size larger. This will improve blood flow and prevent hypothermia.
5. Clothing should not hinder movement, but not be too light. Gloves or mittens and a hat are required.
6. It is necessary to breathe measuredly: taking out the sticks - inhale, bending the body - exhale.
7. A warm bath and post-workout massage will relieve muscle pain.

Brief conclusion of the article

A winter walk is a great way to keep fit in winter. Walking and running have a health-improving value, strengthen muscles, tone the body. Skiing can be made a family fun and you can enjoy your winter weekends.

Let's talk about the health benefits of skiing... I think it makes no sense to go deeply into technical issues, tell the history of the emergence and development of skiing, immediately consider what significance skiing for human healthwhich one the benefits of skiing, how are skis useful?.

The health benefits of skiing manifests itself in the following points: improving physical condition, strengthening immunity and hardening the body, improving mood, developing a healthy habit, fighting apathy and laziness, skiing is a benefit the whole family.

The benefits of skiing

Skiing able to improve your physical condition. In more detail, it is an improvement in blood circulation, an improvement in the functioning of the heart, nervous system, respiratory tract, and musculoskeletal system. These improvements are characteristic not only of skiing, but in general sports, and a healthy lifestyle, but now we are interested in skiing and its health benefits.

The benefits of skiing in strengthening the immune system

Why is skiing useful? to strengthen the immune system? It's pretty simple. Walking in the fresh air, in winter, is a good hardening agent, which has a positive effect on the metabolism and increasing the protective functions of the body. Special skis are good for children.

The most important thing is to follow the general rules of hardening, not to overcool, but also not to wear too much clothes. Skiing is useful only when she is in joy!

Skiing is useful and fun!

It is also undeniable that skiing bring joy, again, mostly to children. But for adults, a little joy hormones do not hurt either!

A wonderful habit - skiing

Next the benefits of skiing is to develop a simple but very useful habit. What could be better than spending free time in nature, in the fresh air, with friends and like-minded people.

Do not be lazy get up on your skis!

The benefits of skiing to overcome apathy and fight laziness. Start skiing right now, and after a while you will notice that your mood has improved, you have begun to smile more, it has become easier to breathe, you are cheerful and cheerful! Over time, it will become a habit, a hobby, a useful hobby!

Skiing for the whole family

Family skiing... It's great if you manage to connect to skiing the whole family. What could be better and more useful than a common cause. This will bring you closer together, give you joy, paint your family life in new, bright colors. This is health benefits of skiing for the whole family!

In fact, this list can go on and on, because skiing is wonderful, diverse and amazing! Therefore, I recommend that you, on your own experience, discover for yourself, why is skiing useful? for you personally! Choose your skis and go boldly. Outside the window, winter, snow, forward friends!