By Don Williams 由Don威廉姆斯

When ski season is right around the corner, you want to get in the best shape possible to get the most enjoyment out of your ski vacations.当滑雪季节，是一个拐角的后面，你想在最好的状态能够摆脱你的滑雪度假的乐趣。

Here is a two month training schedule that will get you into shape and ready to hit the hills for some great downhill skiing.这里有一个两个月的训练计划，将进入形状，并准备打一些伟大的速降滑雪的山上。 The idea behind this exercise course is to build up your strength by starting with high repetition, low weight exercises and build to low repetition, high weight exercises.这项活动课程的想法是建立在高重复开始，练习和低体重低的重复建设，高重量练习你的力量。

For the first few weeks, 在最初的几个星期，
focus on leg squats, lunges, leg curls, leg extensions, arm curls, bench presses, and some aerobic activity.重点腿挂置，腿卷发，腿扩展，手臂卷发，长凳机，以及一些有氧运动。 All of the weight lifting exercises should start with a proper warm-up to loosen up the muscles and have a minimum amount of time between repetitions.在举重练习都应该开始适当的热身放松肌肉，并有重复之间的最短时间。 At least twice a week lift weights.至少每周两次举重。 Each weight lifting session should focus on either the upper body or the lower body.每个举重会议应侧重于无论是上半身或下半身。 A good aerobic activity for the first few weeks of activity is running that gets your heart rate elevated for a long period of time.一个良好的活动的头几个星期的有氧运动正在运行，得到你的心率提高了很长时间。

After the first month 之后的第一个月
of lifting weights and running or jogging, it is time to up the intensity and lower the amount of time.在举重和跑步或跑步，现在是时候了强度，降低时间。 You are looking to build up explosive strength that you need if you are going to tackle that mogul field that seems to defeat you every time you take a run.您现在正在建立爆发力，您需要，如果你要处理该领域的巨头似乎打败你每次参加运行。

Weight lifting should consist of the same type of exercises, but this time, the number of repetitions should be reduced each session while the recovery time between sets should be longer to allow for a better chance of being fully able to complete the remaining sets.举重应包括相同类型的演习，但是这一次，重复次数应减少，而每次会议集合之间的恢复时间应该延长，以便有被完全可以完成剩余的设置更好的机会。 Focus on burning the muscles – you should be putting in some intensive workouts that become tougher each session.在燃烧的肌肉焦点-你应该把一些密集的训练变得更加严峻的每一届会议。 In between days, an even better aerobic activity is a game like soccer, a sport that gets your whole body moving quickly and in different directions – just like skiing does.在这两者之间天，一个更好的有氧运动是足球比赛一样，一个体育项目得到您的整个身体移动迅速，在不同的方向，就像滑雪-不。

Some important points about your ski equipment. 你的滑雪设备的一些重要问题。

• Make sure your skis are tuned确保您的滑雪板的调整
• Start the season slowly, even if you are in good shape, getting use to the high altitude takes some time本赛季开始缓慢，即使你在良好的状态，让使用的高海拔需要一些时间
• Make sure your equipment fits well, especially your boots请确保您的设备很适合，特别是你的靴子
• As mentioned, equipment that you use during ski season needs to fit well.如前所述，设备，您在滑雪季节使用需要吻合。 The rest of the year, you are going to want to have shoes that fit well.在今年余下时间，你会希望有合适的鞋子好。

Lower Body Phase 1 – Ski Exercise Fitness Video 下身第一阶段-滑雪运动健身视频

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Source: 来源： Cool Biking Zone酷骑自行车带 – Your source for great cycling, sports and fitness articles! - 您的源伟大的自行车，体育和健身文章！