Skiing - benefits, types of skiing, tips for beginner skiers. How to breathe through your mouth or nose when skiing? Breathing while skiing

SkiGrom-2016 winner Anton Suzdalev explains in detail what types of classical moves there are and how they differ, and also shows five exercises that will help you master this move.

Skiing is the most useful and safe sport. When running, there is a load on the musculoskeletal system, but here everything is leveled out by skiing. When skiing, 95% of the muscles work, everything is harmoniously strengthened: the back, arms, legs. Skiing does not require special training - just like in running, where you start with a kilometer, on skis you first just need to walk, train, alternate running with walking. Running is dangerous due to overestimation of your capabilities and injuries, but in skiing the possibility of getting injured even with incorrect technique is minimized.

Types of moves

There are three main movements of movement: an alternating two-step move, a simultaneous stepless move and a simultaneous one-step move. The alternating two-step stroke is usually used on steep or gentle climbs or when you need to gain speed on the flat from the start. At the same time, the stepless move is used on the plain - it provides good gliding - and also on gentle climbs, if you have the strength. At the same time, a single-step move is used in case of poor gliding to maintain speed, when it is difficult to move with a simultaneous move, and alternating moves are no longer effective.

Alternating two-step stroke

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To perform the technique correctly, it is necessary that the second leg is torn off the surface, but due to lack of balance, people slide on two legs - this is the main mistake of beginners. You need to push off, come to a straight supporting leg and roll. Accordingly, the first phase is the phase of free gliding on one leg, it lasts from the moment of pushing with the foot until placing the stick on the snow. Arms and legs work diagonally, left leg in front, right leg behind. We push, the sliding phase begins: the pushing leg goes back, we slide on the supporting leg. Then comes the exit to a straight leg. Next comes the phase of sitting down with the supporting leg, swing of the free leg and transfer. The main thing is to stand on a straight leg, that is, move the center of gravity forward. If the leg is slightly bent, the weight of the body will remain behind - in this case it will not be possible to slide. You need to push off and step onto your supporting leg so that your body weight moves forward.

The back should be slightly tilted forward. The arms work alternately diagonally, opposite the leg. The arm is almost straight, slightly bent at the elbow joint and turned outward for more powerful leverage. If the elbow is lowered down, there will be no rigidity - we will simply attract the stick towards us, but there should be pressure from top to bottom. One of the important nuances is placing the poles on the snow. The poles should always be placed at an acute angle to the snow, and you must push off with your hand and body. If you place the stick at a right angle, you won't be able to push off. This is also one of the most common mistakes when they carry the poles either far forward or place them in front of them, which makes the push phase impossible, and you have to bring the poles out again. Footwork technique: you need to feel the pressure on the heel of the ski for as long as possible in order to crush the holding block.

Simultaneous stepless movement

Is the fastest of the three moves. It is also called double polishing - double repulsion. This move is common in competitions when the course is more or less easy and everyone is trying to run at the same time without a step. This move is also widely used by skiers during marathon starts. Main features: only the upper shoulder girdle works, the legs are no longer involved in the push. You only need to push with your arms and upper shoulder girdle: the abdominal muscles, latissimus dorsi and pectoral muscles. There are two phases here - push and free sliding. First, a push, extension of the arms and displacement of the body forward, elbows spread outward, the whole body presses on the sticks. It is necessary to feel that the body weight does not remain behind; when pushing, it must be transferred to the front. The pushes depend on the speed of movement - at high speeds the pushes are short, for example in competitions, when all movements are fast and sharp. Hands should not go below the knee. The legs work like springs - you need to squat a little. When you place the poles on the ground, you need to press on them not only with your hands, but also with your upper shoulder girdle. Then comes the repulsion phase and the free sliding phase.

The most common mistakes: incorrect placement of poles on the snow and incorrect hand work. During this move, it is necessary to move your elbows out slightly so that there is a rigid system. It is necessary to feel the crushing of the sticks with all the weight of the body, as if we were falling on them. You need to use not only your arms, but also the entire shoulder girdle - the lever in this case will be much more powerful.

Simultaneous one-step move

Unlike the previous move, here there is the help of one leg. For one phase of pushing with your hands, there is one phase of pushing with your feet. This is a combined move - there is a phase of an alternating move (push with the foot) and a phase of a simultaneous move (push with the hands). Phases: We move our arms forward, push with our left foot, place the poles on the snow at an acute angle and swing our legs. Next comes the sliding phase: moving your arms forward, pushing with your right leg (squatting), moving your arms forward again and swinging.

This is the most difficult move - to practice it, you need to master the two previous moves. The main mistakes that are most often encountered here are incorrect placement of poles on the snow and failure to push off, when a person does not push off, but moves only by swinging his leg. You need to do a sit-down (push), and then a swing, but many people make the mistake of moving their leg back and doing a swing without a sit-down phase. In addition, it is necessary to crush the sticks with your entire body, and not just with your hands, as beginners mistakenly do.

Lead-up exercises

The exercises should be performed until a feeling of balance appears and you learn to stand freely on one leg for about five seconds without falling on the other leg. It is necessary to develop coordination and develop the correct movements of the arms and legs.

Exercise No. 1. Strength exercise

The main emphasis here is not on the legs, but on the correct work of the hands. The arm is extended forward, bent at the elbow joint and turned outward, rather than lowered down. Pay attention to the correct placement of the sticks - they stand at an acute angle to the ground, pressure on the stick from top to bottom.

Exercise No. 2. Work without poles

Emphasis on proper footwork: squatting, pushing, sliding on one leg, swinging and shifting body weight forward. There should be no two-support sliding.

Exercise No. 3. Scooter

This is one of the basic exercises for beginners. Remove your poles and one ski. Here you need to push with one leg and try to ride on the second supporting leg for as long as possible. This is an exercise for balance, coordination, and for developing the “feeling of the ski.” Then you need to change your leg.

Skiing is available to people of all ages. Systematic exercise in the fresh air is an excellent means of hardening the body. During any walk, communicating with nature, we relieve accumulated muscle and nervous fatigue, involving all organs and all systems of the body in active activity. It is not without reason that skiing is called natural lung exercises: the vital capacity of the lungs of cross-country skiers reaches 5000-5500 ml. It can be said without exaggeration that skiing is a “universal winter medicine with multi-purpose action,” the doses of which a person prescribes to himself depending on how he feels.

When skiing, you need to choose a running pace depending on how you feel. It is equally important to breathe correctly while running, since the effectiveness of restoring your strength and your performance will depend on the nature of your breathing.

The main manifestation of a violation of the rhythm and depth of breathing when skiing is shortness of breath, which occurs in most cases due to improper, shallow breathing. However, all this can be avoided by training the respiratory muscles.

Otherwise, if you take literally the advice to breathe more deeply, say, when skiing, the following will happen: after 2-3 minutes the body will “too much” of fresh air, excess oxygen will appear in the blood, which will lead to breathing problems. You will have to stop to catch your breath and spend time recuperating.

How to breathe correctly when skiing? For those who need to train the exhalation muscles, the rhythm is recommended as follows: inhale air through the nose in two steps. At the same time, the diaphragm goes down, exhale for the next 4-8 steps; depending on the degree of training, and the lips should be extended like a pipe to create resistance to the exhaled air stream.

In case of disturbances in the activity of the cardiovascular system, breathing should be different - diaphragmatic-costal. It will help strengthen the heart muscle. When moving on skis, inhalation is carried out for 4-6 steps not only due to the contraction of the diaphragm and abdominal muscles, but also through the active involvement of the intercostal muscles. Inhalation is done through the nose. The exhalation should be calm, but also through the nose and extended over 4-6 steps.

A ride on the bicycle

In recent years, cycling and its “winter version” - training on a bicycle ergometer - have become increasingly popular in our country. For some, a bicycle is a means of transportation, for others it is recreation, for others it is a means of improving health. There is nothing surprising here. Statistics show that in those countries where there are many cyclists, there are comparatively fewer cases of diseases of the cardiovascular system, since when riding a bicycle (or training on a bicycle ergometer), muscle contractions and relaxations rhythmically alternate, which is very useful for training breathing and strengthening the cardiovascular system. vascular system.

However, a bicycle will only be beneficial when exercises on it are structured correctly. And getting into the saddle of a bicycle is still half the battle. Proper breathing plays a particularly important role here. The most economical breathing is diaphragmatic-intercostal breathing. The cyclist’s posture is specific and often leads to incorrect breathing: in a bent position, the downward work of the diaphragm is difficult and the main type of breathing becomes costodiaphragmatic, that is, ineffective, requiring additional expenditure of body energy in order to provide the working body with oxygen.

In order to avoid developing a stereotype of incorrect breathing, we offer a methodological development that will help consolidate the skills of rational breathing when riding a bicycle.

As always, take your heart rate before class. To warm up, ride a bicycle slowly for 5 minutes, and if your health allows, you can do it with a slight acceleration. At the end of the warm-up, measure your pulse again. It should not exceed your “control zone”. If this happens, then next time warm up with less load.

3-4 minutes after warming up, we begin to master the skills of diaphragmatic-intercostal breathing. On a count of one or two, or after making two revolutions with the pedals, inhale through the diaphragm. For the next two revolutions, we continue to inhale, connecting the intercostal muscles to breathing. Then - a voluntary, complete and gradual exhalation (purse your lips like a pipe). The duration of the lesson is 15-20 minutes.

At the end of the session, immediately take your pulse.

At the second stage, we develop the skills of mixed breathing with inhalation hold. It is needed in order to accustom the chest muscles to reliable stability during the greatest expansion.

We start the main lesson in 5-6 minutes. The work is more intense - we increase the already achieved load, adding one count each for inhalation, exhalation and breath-holding. You need to breathe evenly, without shocks. The duration of the lesson is 15-20 minutes. The increased heart rate that occurs during exercise returns to normal 5-6 minutes after it stops. In conclusion, it is useful to do self-massage.

V. Ovsyannikov

“Pianta su!” or alpine skiing through the eyes of coach Greg Gurshman

2.7. Breathing is an important element of technique

The importance of proper breathing in cyclic sports has long been known. Cross-country skiing coaches place a significant emphasis on breathing in the training and preparatory processes.

I am convinced that proper breathing is no less important in alpine skiing. Unfortunately, this fact is a revelation for many coaches in our sport, and especially for children's coaches and junior coaches. Often, when setting up techniques, trainers do not pay attention to breathing at all. This approach is fundamentally wrong. Breathing, in my opinion, is an inseparable part of the technique of performing turns. It is enough to once attend the training of high-level slalomists to make sure that they do not just breathe while walking along the slalom course, but synchronize their breathing with certain elements of technique. Being in close proximity, you can hear sharp exhalations in the final phase of the turn after the flag.

Let's look at breathing in a little more detail. Proper breathing allows you to adequately supply your muscles with oxygen. Otherwise, even on a regular slalom course, after 40-45 seconds the athlete may feel noticeable muscle fatigue. This means that he will lose extra time on the last 10-15 gates of the track. It is clear that there is no need to mention the super-G and especially the downhill. On tracks two kilometers or more long, an athlete with poor breathing will reach the finish line on “wooden” legs. This is fraught not only with lost seconds, but also with injuries. In addition, proper breathing allows you to walk along the track smoothly and avoid mistakes and failures. Violation of the breathing rhythm, as a rule, leads to disruption of the rhythm of the slalom or giant slalom course. Some coaches believe that proper breathing ensures better ski glide in speed disciplines. So what is proper breathing?

In relation to all alpine skiing disciplines, in general, we can say that the inhalation is done smoothly during the first three quarters of the turn, and the exhalation is done more briefly during the final stage of the turn. From a technical point of view, the general principle is almost always followed - a smooth inhalation is performed while straightening the legs and bending, and an exhalation is performed more briefly when bending the legs at the end of the arc. As noted in the previous sections, in round completed turns the rhythm of the movement of flexion-extension of the legs is maintained in a ratio of 1:3, while the flexion is always short, and the inclination-extension is smoother. It is easy to notice that the ratio of the duration of exhalation and inhalation when performing a turn is also close to 1:3. Thus, breathing and muscle work are synchronized.

Let us dwell on the features of breathing in relation to specific disciplines.

Breathing in slalom due to the intensity of the athlete’s work regime on the track. A slalomist breathes in a mode close to the breathing mode of an athlete at a distance of 400 m. Typically, slalomists exhale sharply at the moment the pole is blocked. The stick injection that follows serves as the beginning of a smooth inhalation. In slalom it is recommended to breathe through your mouth.

Breathing in giant slalom closer in intensity and pattern to the breathing of an athlete during a 1500 m run.

Both inhalation and exhalation are carried out more smoothly. Exhalation begins immediately after passing the gate and ends by the time the arc is completed and the legs are bent. Inhalation begins at the beginning of the bend and straightening of the legs and ends at the next gate. Naturally, an athlete needs to adjust the rhythm of his breathing to the rhythm of the track. This depends both on the steepness of the slope and on the setting of the route.

High-level athletes do this instinctively, literally after passing two or three gates. Very often juniors make serious mistakes in the first 10-12 turns. This is partly due to the inability to quickly establish the correct breathing rhythm.

In giant slalom, it is recommended to inhale through your nose and exhale through your mouth. However, those athletes who have been accustomed to breathing only through their mouth since childhood have an advantage when, as a result of a cold, they are forced to perform with a stuffy nose.

Breathing on the downhill And supergiant should be as smooth as possible. In certain situations on flat sections of the route, inhalation and exhalation may take the same amount of time. When going downhill, you can only breathe through your nose. Trying to inhale through your mouth at speed will only lead to difficulty breathing. The most common mistake among juniors is being rigid and simply holding their breath during the first 15-20 seconds on the track. By the time the athlete begins to breathe, his breathing is not smooth enough. Irregular breathing leads to poor footwork and mistakes.

Very often it takes a junior half of the course to figure out his breathing. By this point, all chances for a good result are usually lost. To reduce breathing problems on the track, it is recommended to enter the desired breathing rhythm during the activation process at the start. Here juniors need the help of a coach. However, all the talk about breathing during competitions is useless if breathing has not been established in the process of mastering the technique.

Unfortunately, many coaches view breathing as a separate component of alpine skiing and do not work on breathing until the athlete reaches a relatively advanced level of technique. This makes it much more difficult to learn how to breathe correctly. The process of establishing breathing goes much smoother when children and juniors master the principles of proper breathing at the same time as mastering the technique. Naturally, breathing, like other elements of technique, can only be mastered and practiced in free skating. I recommend starting to teach breathing right at the beginning of learning footwork. For example, in a straight descent, a junior bends his legs and exhales, then straightens up, performing a smooth inhalation. In practice, learning this simple movement, performed in the right rhythm, can take a lot of time. It is even more difficult to teach stick injections while exhaling at the same time. However, the time and effort spent in the initial stages of training will be well worth it when the athlete rises to a higher level and is able to experience the benefits of proper breathing. If the learning process is structured correctly, then the athlete’s technique and breathing are interconnected and “turn on” on the track reflexively, on a subconscious level. For this to happen, coaches need to constantly and painstakingly work on the breathing of athletes. For example, when working on both internal and external imagination, it is necessary to use breathing as one of the imaginary factors.

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For the success of gymnastics, running and other exercises, it is important to breathe correctly when performing certain physical exercises.

Bends, turns, rotation of the torso, swings and circular movements of the arms and legs are included in their training by both athletes and people involved in physical education for pleasure and to improve health. In these exercises, the phases of breathing and movement are anatomically consistent.

Inhalation is done in positions that promote expansion of the chest, and exhalation is done when it contracts. For example, when bending forward, touching the floor with your hands, you should inhale in a position where the torso is straightened, arms are lowered and slightly pulled back. It has been experimentally proven that this is the position that helps fill the lungs with air to the greatest extent. Exhale while bending forward: the chest and abdominal organs are compressed at this moment, which helps to more completely displace the air.

In strength exercises, it is recommended to exhale at the moment of greatest muscle effort, and inhale when muscle tension is least. Take this exercise: raising your legs up from a position lying on your back. Here, inhalation is done while raising the legs, and exhale when lowering them down, when the tension of the abdominal muscles is greater. Another example: when doing push-ups from the floor in a lying position, bending your arms, inhale, and straightening them, exhale. When all the main muscle groups are simultaneously involved in the work, the breath is held, as happens when squeezing a heavy apparatus upward from the chest: a barbell, a weight.

It is especially important to breathe correctly when performing cyclic exercises (running, skiing, swimming), when the body's need for oxygen increases several times. For example, when running at a moderate speed, it increases 8-10 times compared to the resting state.

When running, first of all, you need a certain rhythm and frequency of breathing, coordinated with the movements of the body. Erratic breathing, with pauses or, on the contrary, too rapid breathing disrupts the rhythm of running, complicates coordination and does not provide sufficient ventilation of the lungs. Learn to breathe so that when running slowly, you take three or four steps for each inhalation and exhalation, and one or two when moving at an average speed. If at first you feel that there is not enough air, breathe more often: inhale one step, exhale the next.

The correct breathing technique is completely different when running fast over a short distance. Here the need for oxygen is so great that the most perfect breathing cannot satisfy it. In order to run one hundred meters at high speed, the body requires 5-7 liters of oxygen, that is, in 12-15 seconds the lungs must pass through 125-150 liters of air. But they can provide only one fifth of the required quantity. In addition, the heart and lungs have great inertia and reach high performance in three to five minutes, and the time of high-speed running is a matter of seconds. It is also important that when sprinting, the muscles of the whole body work intensely, and this makes it difficult to breathe deeply.

Does this mean the situation is hopeless?

No, nature has provided for such situations and created an effective mechanism for obtaining energy during short-term, but very intense movements. In this case, the body, as physiologists say, works on debt.

Muscle cells contain macroenergetic compounds that can break down and release a lot of energy in an oxygen-free environment; oxygen is required only to restore them.

You don't have to be a sprinter to experience this. Who hasn't had to rush to catch the bus? There are only about 20 meters left to walk, and the bus doors begin to smoothly close. Then you run at full speed and at the last moment manage to jump into the car. And only here, having felt an acute lack of air, do you begin to breathe quickly, eliminating the oxygen debt.

During a transverse one-step skiing, breathing and movements are coordinated as follows: step with one leg - inhale, step with the other - exhale. From time to time (after 5-10 minutes) the combination is changed: if the inhalation occurs on the step of the right, now - on the step of the left, otherwise the right and left halves of the lungs will be ventilated unevenly.

When moving on skis with simultaneous moves, that is, pushing with two poles at the same time, it is advisable to inhale when straightening the body and moving the poles forward, since the muscles of the abdomen and shoulder girdle are relaxed and the chest is freely deployed. Exhale as you bend your torso and push off with sticks.

In swimming, the breathing system is dictated by style. If you are swimming breaststroke, you can only inhale when you lift your head above the water; if crawl, then at the end of the stroke, when the face is turned to the side and the mouth is above the water.

During other phases of swimming, you can only exhale air into the water.

When performing cyclic movements, you must try to breathe evenly and deeply, accepting the exhalation. The more fully you exhale, the deeper the inhalation and the better the ventilation of the lungs. However, a sense of proportion is necessary in everything. Excessively deep breathing can have the opposite effect - a decrease in minute breathing volume. In addition, breathing too rarely reflexively slows down the speed of movement. This circumstance is also important. Deep breathing, as already mentioned, requires increased work of additional respiratory muscles. These muscles consume a lot of energy and get tired quite quickly, their efficiency is several times less than the main ones.

Special studies have shown that with a moderate load it is advisable to breathe so that the tidal volume leaves 25-40 percent of the vital capacity of the lungs, and with a heavy load - 40-70 percent. Of course, it is impossible to independently determine the tidal volume with an accuracy of one percent. But it is possible to get closer to the required indicators with desire and persistence. The reference point will be the amplitude of movements of the chest. Inhale and exhale as completely as possible and notice how much your chest expands. So, with a moderate load, it is advisable to breathe so that it expands by one third of the maximum, and with a heavy load - by two thirds.

In some cyclic movements, there is a forced dependence of the respiratory volume on the frequency and rhythm of movements. So, when swimming you have to breathe relatively rarely, but deeply. In rowing, there is one breathing cycle for each stroke, and the stroke rate does not exceed forty per second. Consequently, the respiratory rate cannot be higher, and to ensure normal ventilation of the lungs one has to breathe very deeply.

When performing physical exercises, try (if possible, of course) to breathe through your nose. This condition is especially important if classes are not held indoors. The outside air, passing through the nasal passages, heats up and is cleared of dust and microorganisms. When a person breathes through the mouth, air immediately enters the nasopharynx. Dust and germs partially settle on the tonsils, and partially penetrate the trachea and bronchi. Pollution and hypothermia of the respiratory tract often cause colds and infectious diseases - bronchitis, sore throat and others.

During intense physical work, when the lungs pass through more than 40 liters of air per minute, the patency of the nasal passages becomes insufficient. Then you have to breathe through your nose and mouth at the same time. Even outstanding athletes who have excellent breathing control do this.

You can also use this method of breathing - inhale air through your nose and exhale through your mouth. Just remember, such breathing is dangerous in the cold season. The nose, cooled by frosty air when inhaling, will not heat up when exhaling through the mouth. Ten minutes of this kind of breathing at a temperature below twenty degrees - and you will freeze your nose.

Just 15 minutes of regular breathing exercises for weight loss a day will allow you to move towards a “thin” and happy life...