Gadzirira Ski Mwaka

Zvemukati

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Kunyatsogadzirira mwaka wemuchadenga kunoda zvakawanda kupfuura kurojesa michina. Kunyangwe iwe uri murwi wekupera kwevhiki kana novice skier, zvakakosha kuti iwe urove materu mune akanakisa chimiro chinogoneka. Tevedza matipi edu ehutano kuvaka simba uye tidzivise zvakajairika ski kukuvara.

Matipi Kusimba

Izvo zvakakosha kuti iwe utarise pane kudzidziswa kwesimba pamwe necardio uye kushanduka. Iwe unofanirwa kusanganisa yakatarwa yekusimudza kuyerwa yekudzidzira kuti usvetuke mune yako maitiro mwedzi kana zvakadaro usati warova iwo materu. Paunenge uchidzika mugomo, ma quads ako, hamstrings, uye core work overtime kuti udzikamise iwe nekudzivirira majoini ako. Kuti uvake simba mumakumbo ako, akateedzana eakanyanya squats, madziro anogara, uye mapapu inzvimbo yakanaka yekutanga. Iwe zvakare uchada kushanda musimboti wako, sezvo iri yepakati pesimba remuviri wako uye inodzivirira musana wako.

Kutambanudza

Pamusoro pechimiro, iwe uchazoda kusunungura ma hamstrings ako uye kudzikira kumashure. Imwe nzira yekudzivirira yakajairika ski kukuvara ndeyekutambanudza. "Kana uchinge uri pachikomo uye waita kudziya, ini ndinokurudzira kuita kutambanudza zvine simba senge kuchinjika kwemakumbo, mawoko ruoko uye torso twists," anodaro Sarah Burke, nyanzvi Freeskier uye X Games Gold Medalist. Kana wapedza kwezuva uye wagadzirira kupinda mukati, tarisa pane static stretches.

Kazhinji Ski Kukuvara

Kuti ugare wakachengeteka mugomo, zvakakosha kuve wakangwarira kune vamwe vanotsvedza, kunyanya panguva yemwaka wepamusoro uye pakumhanya kwakabatikana. Kupunzika kana chirimwa chetsoka chakashata chinogona kukonzera kukuvara kwemusoro kana kubvaruka kweMCL. "Vakadzi vanowanzo tenderera kukuvadzwa nemabvi nekuda kwekusasimba maronda, saka ndinokurudzira kutarisa pamhasuru idzodzo uye nekuita zviitwa zvidiki zvekuenzanisa," anodaro Burke. Kupfeka zvakakwana kudzivirira musoro kunokosha zvakare. "Wese munhu akapfeka ngowani, kubva pane zvakanaka kusvika kune vakura vevatambi vekutandara. Hazvitore chinhu kupfeka uye zvinogona kukununura kubva mukukuvara kwakakomba," anowedzera Burke.

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