Sei Snowboard yeVatangi

Zvemukati

• 1. Kutanga, chechokwadi cheki.
• 2. Pfeka kubudirira.
• 3. Hausi kunyanya kutonhorera kuchikoro-tora chidzidzo.
• 4. Wira nesita (uye chengetedzo).
• 5. Kutanga kubva pasi, ikozvino iwe uripano.
• 6. Pakupedzisira, shure kwechikepe.
• Ongororo ye

Munguva yechando, zviri kuyedza kuti ugare wakakomberedzwa kumusoro mukati, uchisveta cocoa inopisa ... ndiko kuti, kusvikira kabhini fever yapinda. Mushonga? Buda kunze uye edza chimwe chinhu chitsva.

Snowboarding, kunyanya, ndiwo mutambo wakakwana kuti uuye kunze uye ushande mukati memwedzi inotonhora-uye, ngative vakatendeseka, kunoita kuti utaridzike seakashata zvachose. (Unoda zvimwe zvinogutsa? Hezvino zvikonzero zvitanhatu zvekuyedza snowboarding).

Kana usati wambozviedza kare, zvinogona kutyisa; asi ndipo panouya gwara rino remaitirwo esnowboard. Hezvino zvese zvaunoda kuti uzive, neruremekedzo rwaAmy Gan, mutungamiriri weSnowboarding murairidzi paMount Snow muDover, VT, uye nhengo yechikwata cheProfessional Ski Instructors of America neAmerica. Sangano reVadzidzi veSnowboard (PSIA-AASI). (Hausi chokwadi kuti wagadzirira kusungirira tsoka dzako dzose pabhodhi rimwechete? Edza kutsvetera panzvimbo! Heino Maitiro eSki kune Vanotanga.)

"Kudzidzisa vanotanga kunoshamisa nekuti une mukana wekuvasuma kune imwe nyika itsva uye kuvakoka munharaunda inotonhorera," anodaro Gan. "Zvinogona kuchinja hupenyu!"

1. Kutanga, chechokwadi cheki.

Gan anofarira kugadzirira vanotanga snowboarders nekuvayeuchidza mutambo uyu unotora nguva kudzidza. "Pane zvishoma zvekudzidzira, asi inzira inotonhorera," anodaro Gan. "Zviri zvakawanda zvakasikwa zvemitambo kupfuura ini ndinofunga vanhu vanoziva!"

Izvo zvakati, usapinde muzuva rako rekutanga uine tarisiro huru - kunyangwe vatambi paX Mitambo vaifanira kutanga kumwe. Zvinogona kutora nguva usati wanyatsoburitsa pasi mugomo, asi iwe unozonyatsonzwa kunaka kwayo pazuva rako rekutanga.

Kupfuura izvozvo, kuenderana kwakakosha pakudzidza maitiro echando. "Kana ukakwanisa kuzvipira kumazuva mana echando mumwaka wako wekutanga, unenge watanga zvakanaka," anodaro Gan. (Unogona zvakare kuyedza zviitwa izvi kugadzirira muviri wako kumitambo yechando.)

2. Pfeka kubudirira.

Kuve nyowani pahupfu hakukupe chikonzero chekupfeka zvisina kukodzera. Heano matanho matatu akakosha ekufunga nawo:

1. Baselayer: Gan anoratidzira kupfeka chero juzi-rinonamira leggings, pamwe nehurefu-ruoko merino mvere shati yakashongedzwa neakakora dehwe redhiyo. (Chero ipi yeaya echando echando baselayer kumusoro, pasi, kana seti anoshanda zvakaringana.) Iye anounzawo anorema uye akareruka dura rekuchengetedza sarudzo kugomo kuitira kuti agone kugadzirira chero shanduko yemamiriro ekunze.
2. Nzvimbo yepamusoro: "Tora mabhurugwa echando; usapfeka majean!" anodaro Gan. Mabhurugwa asingapindi mvura nebhachi zvakakosha kuti ugare uchidziya.
3. Zvishongedzo: "Chokwadi pfeka ngowani uye magogogo kana uchikwanisa kuzviwana," anosimbisa. (Aya magogi eku ski anoshanda uye stylish). Uyezve, pfeka peya yemakushe kana epolyester masokisi anoita kuti tsoka dzako dzidziyirwe, uye uzviise mumakumbo ako kuitira kuti vasaunganidzwe muhombodo dzako dzechando. Kana zviri zvekuchengeta maoko ako achidziya uye akaoma, chero mhando ye mitten kana girovhosi iyo haisi shinda yeshinda kana donje inogona kushanda, anodaro Gan. Iwe haudi kuti chando chigone kunamatira kwavari. (Edza kusapinda mvura yematehwe mittens kana Gore-Tex magurovhosi panzvimbo.)

3. Hausi kunyanya kutonhorera kuchikoro-tora chidzidzo.

Chikamu chekutanga chezano rakapihwa naGan kutora chidzidzo panguva yezuva rako rekutanga pagomo. Anoyambira kuti kana ukaenda wega kana neshamwari, unenge uchibondera kakawanda kupfuura kana ukatora awa kana maviri kudzidza kutamba snowboard kubva kune nyanzvi.

Pakati pechidzidzo chako, murayiridzi anozokubatsira iwe kuti uone kuti nderupi rutsoka ruchazove rwunoenda kumberi. Pane nzira shoma dzakasiyana dzekufunga izvi, asi Gan anofarira kushanda achidzokera kumashure. "Chero tsoka iwe yauchave wakasununguka kusimudza uye kusunda bhodhi nayo ichave tsoka yako yekumashure," anodaro Gan. Ichi chiito, chinonzi "skating" (icho chakafanana nekusundira skateboard), ichave nzira yaunofamba-famba panzvimbo dzakatsetseka uye, pakupedzisira, kukwira kukwidza kwechikepe.

Iwe zvakare unotanga kunonoka. "Unyanzvi huviri hwekutanga hwatinoshanda nahwo muchidzidzo hwakadzikama uye chimiro," anodaro Gan. Iwe unozotanga pane yakatsemuka pamusoro pechimiro chemitambo nemabvi zvishoma zvakakotama kuti uone kuti bhodhi rinonzwa sei pachando.

4. Wira nesita (uye chengetedzo).

Kunyangwe iwe uchikwanisa kuzviita kuburikidza nezuva rekutanga rechikepe pasina woutout, iwe unogoneswa zvakanyanya kuve bato-mu-iyo-chando kana iwe uchidzidza kune snowboard.

Sezvineiwo, Gan ane zano rakakosha rekurwisa tsaona: Pazuva rako rekutanga, kana ukanzwa usingachadzoreki kana wava kuda kudonha, ingogara kana kupfugama (zvichienderana nekuti uri kudonha nenzira ipi). "Edza kutsveta pasi uye kumonera pabutiro rako kana squat pasi uye kumonera pamabvi ako nepamberi," anodaro. "Kana iwe uchikwanisa kuita kuti nzvimbo yako yemasaundi ive pedyo nevhu uye kumonera, ichave yakanyorovera kupfuura iyo imwe nzira." Izvi zvakare zvinokutadzisa kubva kushandisa maoko ako kusimbisa kudonha kwako (uye zvinogona kukuvadza ruoko rwako, ruoko, kana ruoko).

Dzimwe nhau dzakanaka: Mazuva ano, makomo mazhinji anopa zvekutanga zvekurojesa izvo zvakagadzirirwa kudzikisa tsaona. Iyo micheto yebhodhi inoderera kumusoro, saka hazvisi nyore kubata kumucheto kwebhodhi rako muchando nekudonha.

5. Kutanga kubva pasi, ikozvino iwe uripano.

Kana iwe uchikwanisa kudzidza kubva pasi yakati sandara kusvika zvishoma-zvishoma-pasi-yakati sandara pasi, makorokoto! Asi usanzwa sekuti unofanirwa kuenda pamusoro pegomo pazuva rako rekutanga. "Zvirinani kugara munzvimbo yevanotanga nekuti ndiyo ichava nharaunda yakanaka pane kuzvimanikidza kuenda kumwe kunozogadzira kwete mafaro," anodaro Gan. (Usatya zvakadaro: Pane zvikonzero zvakawanda zvekuti uedze mutambo mutsva wekunakidzwa, kunyangwe uri tsinga-wracking.)

Uye usanetseke neako kana zvichiita sekunge iwe hausi kuzowana izvo. Kana iwe ukazviwana uchishushikana, tora kumbomira kuzorora, anodaro Gan. Unogona kusaziva izvo iwe have wapedza. Chengeta mifungo yakanaka — uye yeuka kutora nzvimbo inoyevedza!

6. Pakupedzisira, shure kwechikepe.

Après ski - kana zviitiko zvekushamwaridzana zvinotevera zuva rakaoma rekutsvedza uye snowboarding - ndedzimwe dzenguva dzinonyanya kufadza mushure mekupedza zuva pamateru. Kunyangwe kuri kunwa doro rinotonhora kana tii inopisa, zvipe mubayiro wekuyedza chimwe chinhu chitsva uye kushingaira kunze munguva yechando. Gan anopawo zano rekuenda musauna kana bhabhu inopisa kana iripo, uye kutambanudzira imwe yoga kubatsira kudzivirira kurwadziwa.

"Chinhu chipi nechipi chakafanana nepigeon pose chinoita kuti quads yako uye hip flexors zvisunungurwe zvakanaka kutambanudza," anodaro Gan (Heino 6 Post-Workout Stretches for After Any Activity.) Gan anoshandisawo balance poses mu yoga kuti ave nani pa snowboarding, zvakadai semuti pose.

Mumwaka wekunze, Gan anofarira kukwira makomo kuti agare ari muchimiro chechando. Anokurudzira chero chinhu kuti chibatsire kuchengetedza glutes yako uye hamstrings yakasimba uchivakawo kutsungirira kwako, saka iwe unogona kuchengetedza simba rako kumhanya mushure mekumhanya. Kana iwe usingakwanise kuenda kuchovha, Gan anokurudzira kuita squats, madziro ekugara, uye agility zvibooreso (senge manera ekuboora) paunenge uchishanda kumba kana mujimu kuti uwane zvakafanana.

Ongororo ye