When skiing over rough terrain, skiers, tourists and schoolchildren have to overcome climbs of various steepness, length and relief during walks. During training and competitions in cross-country skiing, mainly methods of climbing along the track are used, which provide high speed of movement (cross-country and stepping steps). In very rare cases, on short steep sections of the track, with poor preparation or unsuccessful lubrication, athletes are forced to switch to less fast climbing methods - “half herringbone” and “herringbone”. Tourists and schoolchildren during walks, when moving without a ski track, still quite often use the “half-herringbone”, “herringbone” and even “ladder” lifts.
The choice of climbing method depends not only on their steepness; Other factors also play an important role: the grip of skis with snow, the physical and technical fitness of the skier, the degree of his fatigue at the moment and the condition of the track. Under favorable circumstances, qualified skiers overcome climbs with a steepness of up to 5 ° in an alternating two-step course, without reducing the competitive speed. In other less favorable conditions, even on gentler slopes, one has to switch to methods of overcoming climbs by sliding, running and stepping step.
In all these methods, there is no free-sliding phase and a sliding phase with leg extension. When lifting with a sliding sha-
the phases of sliding and standing of the ski are approximately equal in time. When overcoming climbs in any way, the active work of the hands is of great importance, which reduces the possibility of slipping skis with an increase in the steepness of the slopes.
Compared to the alternating two-step stroke with sliding lift(Fig. 20) the inclination of the torso increases, the length of the step decreases, the push with the hand ends simultaneously with the repulsion with the foot. The amplitude in the work of the arms and legs decreases - they are taken out forward energetic flapping motion immediately after the end of the shocks, the "swing" is almost absent. The period of work (repulsion) with one hand is superimposed on the push with the other hand, therefore, with an increase in the steepness of the rise, the support with sticks becomes continuous. With a further increase in the steepness of the ascent, all these changes in technique compared to the alternating two-step course are even more noticeable.
All this is dictated by the need to increase the grip of skis with snow and avoid slipping. The angle of repulsion with the foot also increases, which requires more active work of the hands. The stick is placed on the snow at an angle of about 65-75°. The repulsion with the foot becomes longer. The free leg performs a swing movement during the push with the other leg. When taking the leg forward, the “slip” of the foot is unacceptable, as this causes a locking position and makes it difficult to perform a roll, which, in turn, causes other violations of the technique.
Sliding step up is studied with schoolchildren at first on gentle slopes (up to 3 °) on a well-prepared ski track. Having previously picked up speed on a flat area, schoolchildren overcome a 25-30 m long climb. Gradually, with mastering the technique of climbing with a sliding step, the steepness of the slope increases to 5-6 °. But hurry on with the next
an increase in the steepness of the rises should not be until the students have firmly mastered the technique of the sliding step. Premature transition to steeper slopes makes it difficult for schoolchildren to master the technique of overcoming them. In this case, physical training plays an important role, especially the level of strength development in the shoulder girdle.
/ Running step up it is used on slopes of medium steepness, and in case of poor sliding - on more gentle slopes. The transition to this method of overcoming the rise depends on other factors. In this case, there is a significant reduction in the glide time, which can lead to a temporary transition to a run with a flight phase. In this method, the length of the lunge is 3-4 times the length of the slide. Swinging movements and sit-ups are performed quickly, which allows you to maintain a fairly high pace of movement. In general, the method is similar to running on half-bent legs while maintaining many of the details of lifting with a sliding step.
Stepping up it is used in conditions when sliding is impossible or impractical (due to the large expenditure of forces). This is primarily due to an increase in the steepness of the slopes, but the conditions for gripping skis with snow also play an important role. Of exceptional importance here are the speed of the lunge, the energetic repulsion of the foot and the stick. Teaching schoolchildren this method of ascent by coordination does not cause any particular difficulties, but overcoming the steepest ascents requires good physical preparation.
It is important to achieve good reliance on sticks among schoolchildren.
This will allow you to overcome climbs even of medium steepness. The length of the steps when lifting the "half herringbone" is not the same:
step of a ski sliding straight, Fig. 21. Half herringbone climb
always longer than a ski with its toe to the side. This method can also be used with a straight lift.
Rice. 22. Herringbone Rise
herringbone climb(Fig. 22) is used on rather steep slopes (up to 35 °), when schoolchildren are not able to overcome the climb in a walking step. Breeding the socks and placing the skis on the inner edge significantly increase their grip on the snow and prevent rolling. The name of this method comes from the track in the snow that the skier leaves, and resembles the branches of a Christmas tree. The skier, overcoming the rise in this way, also moves in a stepping step with the breeding of the ski toes and putting them on edge. Important in this method of lifting is reliance on sticks that are placed behind the skis. With an increase in the steepness of the slope, the angle of breeding of the skis and the forward inclination of the torso increase. When moving in this way, there can be various options for the work of the hands: simultaneously with the ski, the same or opposite (opposite) stick is taken out.Students learn this method of lifting quite quickly. After the show, the students try to do it right away, but not
10° During training, the following errors may occur: insufficient
breeding of socks and tilting of skis, weak support on sticks, excessive torso tilt forward. All of them are easily eliminated after a few repetitions. Gradually the steepness of the slope increases to 20°; in addition, it is possible to offer schoolchildren to overcome the climb in deeper snow.
V Climbing the "ladder"(Fig. 23) is used on very steep slopes and with deep snow cover during hiking. Rice. 23. Climbing "ladder" ski trips and walks.
The study of this method in schoolchildren does not cause any special difficulties. After the demonstration and explanation, the students perform a few side steps down at the foot of the mountain and immediately continue climbing the slope with good support on sticks. The transverse arrangement of skis along the slope and placing them on the ribs (edges), relying on sticks make it possible to overcome steep slopes (up to 40 °). Usually students easily master this method of lifting. Then you should teach them to climb the slope moving forward and backward. Errors that occur when studying the method: insufficient tilting of skis, their non-horizontal setting, poor support on sticks.
Climbing
Climbing methods: sliding step, stepping step, half herringbone, herringbone, ladder.
Lifting with a sliding move is similar to an alternating two-step move, but at the same time, the sliding step is shorter and more frequent, the push with the foot is directed upwards, the support on the sticks is greater and further, the lower leg is thrown forward more strongly. After repulsion, the ski rises slightly above the snow, the poles are placed at a great inclination to the slope, and after repulsion, the hand passes much higher above the knee. Do not lean too far forward. It is possible to improve the technique of movement on a training circle (400-500 m) with the inclusion of small ascents.
The stepping step (Fig. 7) resembles a sliding step, but without sliding. The step is even shorter. The forward ski descends onto the snow from above with a slap to improve grip on the snow. The push of the legs is directed more upwards, the efforts on the sticks increase, the movements of the arms are shorter.
The half-herringbone climb (Fig. 8 a) is used by climbing the slope obliquely. The upper ski is placed straight, and the lower branch; toe and put on the inner edge and produce repulsion. Hands work as in an alternating two-step move.
Herringbone climb (Fig. 8, b) is used on a straight, rather steep slope. Both skis are placed on the inner edge, the ski toes are spread wide to the sides outward. When stepping, the leg bent at the knee is extended forward and upward, the boot is turned to the side. For support, sticks are placed on the sides and behind the shoes. With a steeper slope, the toes of the skis are bred wider, and the poles and skis are placed sharper, the step is shorter.
Climbing with a ladder (Fig. 8, c) is mainly used on very steep slopes. Skis must be placed across the slope on an edge and moved with side steps. Put the top stick a little in front of the mount, and the bottom stick a little behind. This method is slow and is used only for walks. In the process of training, choose a move to climb, depending on the steepness of the slope. Gentle ascents must be overcome with a sliding move, steeper ones with a stepping step, medium steepness with a half-herringbone and a herringbone, very steep ones with a ladder.
Descents from the mountains
The speed of descents from the mountains can be controlled by changing the stance and braking.
The main stand (Fig. 9, a). The legs are bent, the torso is slightly tilted forward, the body weight is evenly distributed on both skis, the arms are half-bent, the hands (at the level of the knees and in front of them) firmly hold the sticks with rings back.
High stand (Fig. 9.6). The skier is held straighter, legs slightly bent for cushioning. It is used on long gentle slopes.
Low stance (Fig. 9, c), the skier's legs are strongly bent, the body is tilted forward; bent arms are also brought forward, sticks are pressed under the arms. It is used on gentle slopes, the speed is the highest.
When learning the data, first on the spot, it is alternately required to take the position of all the racks, then repeat, rolling down the slope. At the beginning - from a gentle descent, then - from a steep one.
On long slopes, in order to provide rest for the muscles of the legs and back, it is recommended to descend in the “rest” stance (Fig. 9, d).
Overcoming unevenness on the slopes (bumps, ledges, depressions), it is very important to maintain balance and rectilinear movement of the common center of gravity. So, when passing a hillock - at the moment of hitting it, quickly bend your legs (sit down), moving down from it - straighten up (Fig. 10).
Approaching the depression, it is necessary to take a low stance, moving down (into the depression), quickly lean forward, straighten your legs, and when leaving, bend again (main stance) (Fig. 12).
Overcoming the oncoming slope, push forward one ski on the foot forward (to maintain balance), sit down a little, moving the body back (Fig. 11).
When exiting (rolling out) from the descent to a flat area, you need to crouch more, bending your legs, and after passing it, take the main stance again (Fig. 13).
When overcoming irregularities, the muscles of the legs should be relaxed, “soft”, then they, as it were, automatically bend when pressure increases and straighten when weakened, the skis remain controllable, because. do not lose contact with snow.
When going downhill, you need to have time to slow down to slow down or stop. The simplest and most reliable way is to brake the plow (Fig. 14, a). It is used on straight descents, it allows you to brake with the same skis.
Rice. 16
From the main rack, spread the heels of the skis to the sides and put the skis in the position of a two-sided stop (legs slightly bent, knees brought together), body weight is distributed evenly on both skis. The stronger the knees are compressed and the skis are placed more on the inner ribs, transferring the weight of the body to the heels, the stronger the braking. The "plow" will be effective if you can keep the toes of the skis together. When learning the plow, you need to spread the skis and, when rolling out from a gentle slope, change the width of the plow from a narrow transition to a wide one and vice versa.
Stop braking (Fig. 14, b) is used when descending obliquely down the slope.
Transfer body weight to the upper ski. The lower one, unloaded, is placed above the angle to the upper one on the edge (heel to the side) and slows down.
Fall braking is applied on descents when an unexpected obstacle appears. First you need to sit down and fall away from the ski track, as if sitting down on the snow, try to turn the thigh of the ski across the slope, take your hands to the sides, sticks with rings back. Get up, leaning on sticks, and continue the descent.
Climbing "half herringbone" Perform in a walking step. The skis are located as in a semi-skate course: one is in the direction of travel, the other is at an angle, the magnitude of which depends on the steepness of the slope. The skier overcomes the slope with a “semi-herringbone” most often in conditions when the adhesion of skis to snow does not allow walking on parallel skis.
high rack It is characterized by a slight bending of the legs at the knee joints (about 150 degrees) and an almost identical angle of inclination of the torso and shins. At the same time, the arms are lowered and half-bent at the elbow joints, the hands are located slightly in front of the knees, the sticks must be held in rings behind the body.
Middle (main) rack Provides the least force of resistance to the oncoming air flow due to slightly greater bending of the legs at the knee joints (about 130 degrees) and tilting the torso almost parallel to the slope. The stance creates the conditions for the most complete rest on the descent compared to other types of stances. A variant of the middle stance is the rest stance, in which the skier straightens his knees somewhat, increases the inclination of the torso, rests his forearms on his hips and almost connects his hands. This position creates favorable conditions for reducing the degree of tension in the muscles of the trunk, legs and arms. Thanks to these advantages, the middle stance has received the widest distribution in practice, which makes it possible to consider it the main one.
Stop braking ("semi-plow") Perform with one ski for a slight decrease in speed. First, the skier transfers body weight to the ski going in the direction of travel. He takes the heel of the second ski to the side, puts the ski at an angle and turns it over on the inner edge, which slows down the progress. The degree of speed reduction depends on the angle of retraction of the braking ski to the side, the size of the edge and loading it with body weight. To avoid turning, the ski toes must be at the same level. Braking is stopped by setting the braking ski parallel to the straight ski.
Downhill training technique
Descent braking training technique
List of used literature
Downhill training technique
To master the methods of descent, they begin with studying the middle stance when descending straight and obliquely, then they master the descent in low, high stances and a rest stance. First, you need to learn how to take downhill stances in place, controlling the position of the torso, arms, legs, then when descending and in light conditions (a flat, gentle open slope with a uniform snow cover). When improving the technique of descent from the mountains, it is necessary to gradually complicate the conditions of the descent (meaning the length, steepness, unevenness of the slope, the condition of the snow cover, etc.), to accustom skiers to speed, to changing stances when descending and narrow skiing. Before studying the descent from the mountains, it is necessary to familiarize the trainees with the technique of a safe fall.
Students should know that:
a) you need to bend your legs at the knee joints when descending;
b) you can not strongly tilt the body forward;
c) you can’t put your hands with sticks wide apart and keep the rings forward in front of you or drag them through the snow;
d) you need to evenly distribute the body weight on both skis and slightly bring one ski forward.
Students should be able to:
a) to take a standing position during descents, depending on the steepness;
b) correctly distribute body weight on both skis;
c) go through the entire descent without much effort.
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A series of learning tasks |
Actions (information frame) |
Exercises (operating frame) |
Control exercise (control frame) |
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Imitation of the landing of a skier with various stances in place without ski poles. |
Perform a skier landing in the main, low and high stances (5-7 times). |
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Performing on open flat and gentle slopes of descents in various stances without ski poles. |
1. Descent from gentle slopes in the main stance (5-7 times). 2. Descent from a slope up to 15 ° in a low stance, slope length 15-20 m (5-7 times). 3. Descent from a slope with a steepness of up to 25 ° in a high stance (slope length 15-20 m) (5-7 times). |
Be able to correctly apply the position of the main rack. Run for evaluation. Know how to properly use the low stance position. Run for evaluation. Know how to properly use the high stance position. Run for evaluation. |
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Performing exercises on flat and gentle slopes without ski poles. |
1. During the descent, perform the transition from a low stance to a high stance and vice versa (4-6 times). 2. Descent with narrow and wide skiing (4-6 times). 3. During the descent, alternately push the left and right skis forward (3-5 times). 4. Perform a descent in the position of a step (lunge) (3-5 times). 5. "Walking" on the descent with a high knee lift (sliding on one ski) (3-5 times). 6. Perform a simultaneous descent in a row (4-6 people), holding hands (3-4 times). 7. The same - moving from a high stance to a low stance and back under the command (3-4 times). 8. Perform a straight descent in a low stance through the gates of ski poles (4-6 times). The same, but between the gates rise to a high stance (3-5 times). 9. During the descent, perform various hand movements (swings, circles, etc.). |
Know how to keep balance. Complete the evaluation task. Be able to maintain balance (when descending with narrow skiing). To be able to maintain balance and correctly distribute body weight on skis. Know how to keep balance. Know how to keep balance. Correctly transfer body weight from one ski to another. To be able to maintain balance in the group. Be able to work cooperatively in a group. Know how to keep balance. Know how to keep balance. |
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Fourth |
Performing tasks on the slopes using items. |
1. During the descent, hold the mitten between your knees (3-4 times). 2. Going down, carry the ski over the flag (mitten) placed on the track (3-4 times). 3. During the descent, wear a mitten (flag) around the torso and thigh (3-4 times). 4. Going down the slope in pairs, throw a mitten to each other (3-5 times). 5. When descending, put some object (mitten) near the ski track. The partner needs to lift it (3-4 times). 6. During the descent, throw snowballs at the target. |
Know how to keep balance. Know how to keep balance. Know how to keep balance. To be able to maintain balance, control the direction of movement. Be able to maintain balance and hit the target. |
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Performing on the spot various positions of racks with ski poles. |
Land in the main, low, high racks (5-7 times). |
Be able to correctly perform the named stance on command. |
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Performing various racks with ski poles during descents. |
1. Perform a descent in the main rack (6-8 times). 2. Perform a descent in a low stance (6-8 times). 3. Perform a descent in a high stance (6-8 times). 4. Introduce students in grade 5. with a rest stand. |
Descent braking training technique
downhill ski training
It is used on straight descents from slopes of small and medium steepness. The "plow" begins with the skis spreading to the sides and pressure on them with the heels of the boots; the toes of the skis remain together, the heels of the skis are widely separated to the sides, the skis are placed on the inner ribs; the knees are brought together, the torso and arms take the position, as in the descent in the main stance; body weight is distributed evenly on both skis.
Checking students' readiness for learning.
Students should know that:
a) "plow" braking is used to reduce speed on descents or come to a complete stop;
b) during braking, the toes of the skis should be together, the heels of the skis should be apart;
c) skis must be placed on the inner ribs, body weight should be distributed evenly on both skis;
d) the position of the body and arms with sticks should be the same as when descending in the main stance.
Students should be able to:
a) take the position of the "plough" on the spot and when descending from the slope;
b) slow down when descending;
c) make a full stop after the descent.
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A series of learning tasks |
Action |
Exercises |
Control exercise |
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From the main rack, take the “plow” position (8-10 times). |
Be able to properly place the skis and evenly distribute body weight. |
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Learning braking with a "plow" when descending a gentle slope. |
1. During the descent, the adopted position is maintained, as well as on the plain (5-7 times). 2. During the descent, change the width of the "plow" several times, from narrow to wide and vice versa (5-7 times). 3. Starting the descent in the main stance (skis in parallel) and driving in this position 3-5 m to the landmark (flag or stick) go to the "plough". After that, again take the main stance to the next landmark, then again the plow (5-7 times). 4. When descending on the command "Faster!", "Slower!" adjust the speed of movement (3-4 times). 5. Competitions for the speed of braking |
Be able to put the skis on edge and perform the correct stance when descending. Do not cross ski toes. Learn to regulate movements by mixing and breeding skis. Complete the assessment exercise. |
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Learning braking with a “plough” on a rollout after a descent. |
1. After descending on the roll out, take the “plough” position until it comes to a complete stop (4-6 times). 2. After rolling down to the established reference point, perform a full stop with the “plough” (3-5 times). |
Be able to spread the heels of the skis wide enough and apply even pressure on both skis. Complete the assessment exercise. |
Description of the braking technique with the stop "SEMI-PLOW"
It is used on oblique slopes of small and medium steepness. It is necessary to transfer the weight of the body to the upper ski, and put the lower one on the edge in the stop position. Ski toes are kept at the same level. If it is necessary to increase braking, the lower ski is placed more to the side.
Checking students' readiness for learning.
Students should know that:
a) when braking, it is impossible to bring the lower ski far forward, creating crossed skis.
b) it is impossible to straighten the leg with the upper ski, on which the sliding occurs, and, conversely, it is impossible to bend the leg laid to the side (point-blank) with the lower (thrust) ski.
Students should be able to:
a) take the position of "semi-plow" on the spot and when descending with the right and left skis;
b) reduce or increase the value of the stop in the movement on the descent, thereby regulating the speed of movement.
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A series of learning tasks |
Action |
Exercises |
Control exercise |
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Learning lead-up exercises on the spot, on a rolled flat area. |
From the main rack, take the position of the stop ("semi-plow") (5-7 times). |
Be able to properly place skis and distribute body weight. |
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Learning the stop stand on a gentle, even slope. |
1. Students stand sideways to the slope. When moving, move to the braking position with an emphasis, right and left legs (5-7 times). 3. Starting to slowly descend the slope and having reached the reference point (ski pole), go to the "semi-plow" point-blank range, then again continue the descent in the main stance to the next reference point, etc. (5-7 times). |
Be able to perform braking with the right and left skis. To be able to regulate the movement depending on the angle of convergence of the thrust ski. |
List of used literature
Agranovsky M.A. Skiing: Textbook for institutes of physical culture. M.: FiS, 1980. 308 p.
Evstratova V.D. Skiing: Textbook for institutes and technical schools of physical culture. M.: FiS, 1989. 319 p.
Kudryavtseva E.I. Skiing: Textbook for technical schools of physical culture. M.: FiS, 1985. 328 p.
Proper downhill and downhill skiing technique helps to move quickly with the least loss of energy, without slowing down the pace of movement, significantly reducing the risk of injuries and falls. In order for skiing to be successful, you need to train hard, follow all the instructions of the instructor. They start training on small hills, gradually mastering more difficult hills.
Overcoming obstacles depends on various reasons:
- mountain structure;
- contact of skis with the surface;
- human preparation;
- skier fatigue;
- track condition.
There are several ways to ski. Experienced athletes begin to climb (hill 5 *) without slowing down. On low slopes, a sliding, running, stepping style is used.
While sliding, the body is tilted forward, the step size becomes smaller, the leg is repelled, the hands work. The upper and lower limbs are carried forward after pushes, their amplitude decreases. The steeper the top, the more often they rely on sticks. One leg swings, the other pushes off. Make sure that the foot does not slip when moving.
Sliding style. Skiing starts from flat or hilly terrain. There is an alternate work of arms and legs: repulsion with hands helps to slide. The body weight is transferred to the extended limb, the other leg is bent.
The stepping method is used with an increase in the angle of elevation, when it is impossible to slide. It is far from necessary to push the stick, put it at an angle, straighten the arm after repulsion. One of the sticks is involved all the time.
The half-herringbone technique is used when the grip of the boards with a snowy surface does not allow moving on parallel legs, and with a straight surface. A walking step is used, the limbs move as in a semi-skating run - one moves in the direction of travel, the other is at an angle.
Herringbone style skiers use slides, the angle of which is 30 *. The participant walks at a walking pace, puts his socks to the sides, the skis are on the inner edge, a strong grip does not allow rolling, the sticks are placed at the back.
"Ladder" is used on peaks up to 45 *. Skis are located across the mountain, side steps are performed, a person leans on sticks.
Types of lifting technique
Two step move
Movement sequence:
- The strength of the bowed body is transferred to the right lower limb, which is extended forward along with the right arm.
- The skier makes a push, bends his right leg, moves, his right hand sticks a stick into the snow near the toe of the boot.
- The leg goes down, slides forward.
- Both skis glide for several minutes at the same time.
- After the push of the left stick, the left leg is pushed, the weight of the body is on it, the left hand comes forward.
- Next, comes the extension of the left arm and right leg, everything repeats.
Simultaneous stepless progress is used on gentle slides with a slippery surface. Applying steps on the icy intervals of the track, you can lose your balance. A joint push with sticks, when two skis glide, gives stability. At the same time, the upper limbs and the body are loaded.
Step Technique:
- pushing with sticks, sliding, the body is bent, the head is raised, the person straightens his back, puts the sticks in front;
- the participant prepares to push, the weight of the body goes to the toes, they bend;
- the sticks are brought in front of the ski bindings, pushed with their hands;
- then the arms are unbent, the hands are located at the level of the knees, the sticks are tilted as much as possible;
- tilt of the body, two skis are involved, pushing off, the person slides inertially.
Descent from the mountain
When descending, there is a possibility of injury. Poor technique, improper braking, the steepness of the mountain, the inability to turn - these factors lead to different types of damage. A beginner should choose a slight slope, the right way to descend, suitable snow cover.
Attention! It is necessary to check all the fastenings of ski equipment before starting classes.
A high stance is used on low slopes: the legs are bent, they are placed close, parallel to each other, the body is tilted. The arms are bent, the sticks are pulled back.
High peaks, with a large angle of inclination, are submitted with the help of the middle rack. The legs are set at a width of 25 cm, half-bent, the body is tilted. To increase stability, they do a stretch: one leg is carried forward. For braking, the bent limb is pushed forward as far as possible.
A low stance is suitable for ledges: the lower limbs are bent, the athlete squats, the body tilts, arms are in front.
The steepness of the hill is overcome by a “zigzag” - a turn is made while moving, or after stopping. They drive off in a straight line with gentle surfaces, do not accelerate much, the terrain should be visible.
On short trails with a high ascent angle, the descent occurs with side slip. Ski boards are placed parallel to the top, pressed on their outer ribs. To reduce the speed of movement, put pressure on the inner ribs.
In other cases, a ladder style is used. They follow each other on the untrodden snow.
Obstacles on the way are overcome with the help of a low stance, constant contact of the skis with the snow surface is needed. Moving down from the ledge, with the flattening of the surface, the body is straightened. Reaching the hillock, the legs bend, gently drive onto the ledge. To overcome the pit, you need a skillful descent, and a check-in on a hillock.
In slalom, they use downhill skiing with a length of 500 m, 800 m. There are gates on the track that athletes overcome, there are flags along the edges. At a speed of more than 40 km / h, the skier passes all the obstacles. The gate slows down the speed of the participant. Women skiers also participate in this sport. The main thing is to group correctly, the skier pushes off with sticks, crouches, slides, good maneuverability is needed. There are people who do slalom without sticks. At ski resorts, lifts are used to return to the mountain.
To learn how to climb and descend, all conditions are created for this at the Alpine ski resorts. Trails are made for any level. There are slides for children, beginners learn the basics of skiing according to the instructions.
Norway boasts a high organization of winter holidays for everyone. Belaya Gora in the Kvitfel resort with a height of 1025 m. The sites on it are of various levels of difficulty, there are 19 in total. Approximately 200 km are reserved for flat trails.
Rotation methods
Sustainability depends on:
- the size of the support area;
- the location of the body above the support;
- terrain;
- speed;
- balance angle.
How to safely brake downhill
To control the speed to stop quickly at the designated place, learn the braking techniques. The instructor before the lesson talks about the safety rules on the track.
The "plow" is used on small slides in a straight line: the socks are kept together, they do not intersect, the heels are bred, the knees are connected, the body weight is moved to the heels. The larger the angle, the stronger.
"Semi-plow" - when moving obliquely, one ski goes straight, the other goes to the side.
They are often braked with the help of sticks: the sticks are connected, stuck into the snow, thereby slowing down the speed. With one hand they hold the stick from above, with the other they clasp it at the bottom. In extreme cases, to stop, they fall: they squat, fall to one side, their hands are pulled back, the skis are set in the snow, they are located across the direction of the slope.
Skiers not only have to be able to fall, but also learn how to get up after a fall, while they help each other get up. In deep snow, before getting up, the backpack is removed. On a hard surface, they pull their legs to the body, with skis they rest against the snow, leaning on sticks, they rise. All ascents and descents require good physical shape, you need to do physical education, constantly train.