By: Jim Safianuk 作者：吉姆Safianuk

If you exercise often, you'll begin to build your strength and enhance your endurance in the muscle groups used in downhill skiing.如果你经常运动，你将开始建立自己的实力，并且提高在高山滑雪使用的肌肉群的耐力。 You'll be preparing yourself for the rigors of skiing in the expert zones where both staying power and explosive power are of the utmost importance.您准备在专家那里都后劲和爆发力区严酷的滑雪自己至关重要的。 First, we'll get into the why and when you need to exercise, before moving onto the five essential elements of ski-specific exercising.首先，我们将进入的原因，当您需要在此之前行使到五个基本要素的具体行使的滑雪移动。

The ultimate body for an expert skier is powerful, from strong ankles to strong shoulders, and every finely-tuned muscle in between.对于一个专家滑雪者最终身体是强大的，强大的脚踝从肩膀到强，每精调之间的肌肉。 Remember the last time you watched someone effortlessly weave through a mogul field and wondered, “How does he do that?” It's partly due to practice, and partly to the body awareness and balance that strength training provides.还记得你最后一次看着别人毫不费力地通过一个巨头编织领域和质疑，“他是怎么做到的？”这部分是因为实践中，部分身体的平衡意识和力量训练提供。 The expert skier, who is physically strong, instinctively cues every part of his or her body.专家滑雪者，谁是身体强壮，本能地提示每一个他或她身体的一部分。 A fit body is like a well-tuned sports car.阿适合的身体就像一个良好的调教的运动车。 It handles effortlessly, acting on subtle intuitions.它处理毫不费力，就微妙的直觉行事。

Skiing requires a number of athletic abilities including technical, physical, and mental skills.滑雪需要一个包括技术，身体，心理运动能力的技能数量。 This article is all about the physical requirements of expert skiing.这篇文章是所有有关专家滑雪的实际需要。 Future articles will deal with the technical aspects of all-terrain skiing, as well as establishing the right mind set.未来的文章将处理各种地形滑雪的技术方面，以及建立一种平和的心态。 But first, to ski strong you need to be strong.但是，第一，滑雪强烈你需要坚强。

Why do ski exercises? 为什么？滑雪运动
If you think skiing exercises are just for serious skiers, think again.如果你觉得滑雪演习严重滑雪公正，再想一想。 Strong muscles improve every skier's performance, whether he or she is a beginner, intermediate, advanced, or expert skier.每一个强有力的肌肉提高滑雪者的表现，他或她是否是一个初级，中级，高级，或专家滑雪。 For those who feel they've reached a plateau in their skiing ability, ski exercises may provide the boost you need to reach the next level.对于那些谁觉得他们已经达到了其能力的高原滑雪，滑雪运动可提供您需要的提高，达到一个新的水平。

Few sports are as physically demanding as downhill skiing, especially skiing on moguls, in trees, and down steeps.很少运动是身体上的要求是高山滑雪，尤其是滑雪的巨头，在树上，上下泡。 Yet, many skiers hit the slopes after little or no training in the preseason.然而，许多滑雪者击中后，很少或根本没有的斜坡在季前赛训练。 They pay for it with sore muscles, but that's only the beginning.他们付出了肌肉酸痛，但这仅仅是开始。 The lack of good physical fitness also increases the chances of injury.良好的体能不足也增加了受伤的机会。 The most common ski injuries are joint related, and the best way to protect joints is by building muscle.最常见的滑雪伤害是联合的关系，所以最好的方法是保护关节肌肉的建设。 Strong muscles stabilize your joints and, in turn, enable you to control your skis.强大的肌肉和关节的稳定，进而使你能够控制你的滑雪板。

In light of the above, this article focuses on building the muscle groups around the joints that skiing taxes the most, including the knees, hips, and ankles.鉴于上述情况，本文建立关节周围的肌群，重点鉴于滑雪税收最多，包括膝盖，臀部和脚踝。 For the knee and ankle joints, we'll be dealing with the upper leg muscles, including the quads and hamstrings, as well as the lower leg muscles, most noticeably the calves and Achilles tendons.对于膝盖和踝关节，我们将处理的大腿肌肉，包括圣城和腿筋，以及小腿肌肉，最明显的小腿和跟腱。 For the hip joints, we'll be concerned with the core, namely, the hip flexors, glutes, abdominals, groin, and lower back muscles.对于髋关节，我们将关注的核心，即臀部屈肌，臀部，腹部，腹股沟和腰部肌肉。

Doing the downhill skiing exercises on a regular basis will make your skiing a lot easier, as well as take your skill set to the next level, because you will:高山滑雪做练习定期将让您滑雪更加容易，同时采取您的技能设置为一个新的水平，因为你会：

• Build muscle strength in your legs, core, and upper body建立你的双腿，肌肉力量的核心，和上身
• Enhance muscle endurance and staying power for those long runs that never seem to end增强肌肉的耐力和保持这些长距离的力量，似乎永远结束
• Increase your cardiovascular endurance so you can ski all day long提高您的心血管耐力，因此您可以整天滑雪
• Improve your stability and balance in all types of terrain and snow conditions提高您的稳定和积雪的地形和所有类型的平衡条件
• Help your foot-to-foot quickness in the tight, tree runs帮助你的脚到的紧张，树脚敏捷运行
• Add explosive power for those short, intensive bursts in the mogul fields添加这些总之，在大亨密集扫射领域的爆发力
• Avoid sore muscles, injuries, and spills避免肌肉酸痛，受伤和泄漏

When should you do ski exercises? 当你应该做滑雪运动？
Exercising can be done any time you feel like it.行使可以做到任何时候，你喜欢它的感觉。 However, in the context of the sport of downhill skiing, I recommend you begin exercising at home, two to three months prior to the start of the ski season.然而，在对高山滑雪运动方面，我建议你开始在家里锻炼，两至三个月前的滑雪季节的开始。 If your season kicks off in December, try to begin your preseason conditioning program in late September.如果您在12月拉开序幕起飞，尝试在9月下旬开始的季前赛调节程序。

Exercising in the Preseason 在季前赛中行使
However, if you're already involved in a ski-related conditioning program during the summer months, you'll be able to shorten you're fall program from three months to about six weeks.不过，如果你已经参与了滑雪，在夏季空调有关程序，你就可以缩短你3个月下降计划，大约6个星期。 In addition, you should do your ski exercises on three nonconsecutive days each week.此外，你应该做你的滑雪运动，每星期3个非连续天。 This will allow 48 hours between successive work-outs.这将允许48名连续工作奏小时。 The muscle groups will have plenty of time to recover.肌肉组织将有充足的时间来恢复。

Does this seem like a lot of work?这是否像很多工作似乎？ At first, it will be.首先，这将是。 But after your first runs of the season, you'll be amazed at how much easier it is to link smooth, short-radius turns from top-to-bottom, all day long.但在本赛季的第一次运行，你会惊讶地发现它很容易连接流畅，短半径变成从上至下，整天。 You'll look back up the hill and smile, knowing that your exercise program in the fall was well worth the effort.你会回头上山，微笑，知道你在秋天演习计划是值得的。 You will have cleared the first hurdle on the road to expert skiing.您将有清拆了专家滑雪道的第一道障碍。 Physically, you will now be much stronger!身体，你现在将更加强大！

Exercising during the Season 在本赛季行使
Strenuous activities like downhill skiing, especially at the expert level, promote tightness and inflexibility in the muscle groups.剧烈活动，如高山滑雪，尤其是在专家一级，促进肌肉紧张和缺乏灵活性。 Therefore, stretching before and after skiing will keep you flexible and help prevent common injuries.因此，拉伸滑雪前后将让您灵活，有助于防止常见的伤病。 Should you do the ski exercises after the season starts?如果你做练习滑雪季节开始后？

Yes, definitely.是的，当然。 After the season starts you can catch up and get in sync by doing the exercises during the week when you're not out skiing.赛季开始后，您可以赶上并同步获得这样在一周的演习时，你不出来滑雪。 If you ski on Saturday and/or Sunday, do the skiing exercises on Tuesdays and Thursdays.如果你在周六和/或星期日滑雪，滑雪运动做星期二和星期四。 By exercising throughout the season, as well as skiing, you'll accelerate the strength building process, and your performance will show a marked improvement.在整个赛季，以及滑雪运动，您将加快建设进程的力量，你的表现也会显着改善。

Exercising in the Postseason 在季后赛中行使
By exercising in the postseason you will maintain your fitness level that you worked hard to implement in the preseason.在季后赛中你会维护您的健康水平，你们努力落实季前赛行使。 Aspiring expert skiers need to impart continuity in their conditioning programs throughout the year.滑雪者需要有抱负的专家传授他们的空调全年计划的连续性。 Once you become strong, you need to stay strong.一旦您成为强者，你需要保持强劲。

In addition, by participating in a ski-related exercise program from June to September, you'll be able to ramp up much more quickly in the fall.此外，通过参加滑雪，从6月至9有关行使程序，你就可以在坡道秋天快得多。 The summer is also a good time to improve your cardiovascular endurance.夏季也是一个不错的时间，以改善你的心血管耐力。

The Five Essentials of Ski-Specific Exercising 在滑雪的五个要点，具体行使
Flexibility, cardio, strength, balance, and power are the five essential elements for the expert skier to master.灵活性，有氧，力量，平衡，力量，是5个专家滑雪者掌握的基本要素。 Let's consider each one of these requirements in turn.让我们考虑每个反过来这些要求之一。

Flexibility: Your range of motion or mobility is of prime importance.灵活性：您的运动范围或流动是最重要的。 Stretching to maintain muscle elasticity, which decreases with age, is vital for skiing.伸展肌肉保持弹性，而随着年龄下降，是滑雪至关重要。 Stretching for skiers will not be covered here, as we have already dealt with this subject in a previous article entitled Ski Fitness for Recreational Skiers.为滑雪者拉伸，将不包括在这里，因为我们已经有了这个题为滑雪者滑雪休闲健身先前的文章探讨过。

Cardiovascular Endurance: Aerobic capacity is very important to skiers so they have the stamina to ski in the expert zones, and the endurance to ski all day long.心血管耐力：有氧能力是非常重要的滑雪者，使他们有精力去滑雪专家区，滑雪的耐力整天。 If you wish to improve your cardiovascular fitness, try one of the following activities on three nonconsecutive days per week.如果你想提高自己的心肺功能，尝试在非连续3天，每周有下列行为之一。 Perhaps it would be best to do your cardiovascular routine on Mondays, Wednesdays, and Fridays, and your strength, balance, and power exercises on Tuesdays and Thursdays.我想也许是最好的办法是做星期一，三，你的心血管疾病的例行和五，你的力量，平衡，并在星期二和星期四力量练习。

• Lap swimming, 25 laps to begin with, increase to 50 laps游泳，25圈首先，增加至50圈
• Brisk walking for at least 30 minutes, preferably 45 minutes快走至少30分钟，最好是45分钟
• Jogging, 15 to 20 minutes, but no more慢跑，15至20分钟，但没有更多的
• Rowing machine, 15 to 20 minutes划艇机，15至20分钟
• Treadmill, 15 to 20 minutes跑步机，15至20分钟
• Cross-country skiing越野滑雪
• Cycling, short sprints are best骑自行车，最好是短程冲刺
• Inline skating, long distances and short sprints are best轮滑，长和短距离冲刺的最佳

Strength and Endurance: Muscular strength improves the expert skier's ability to relax, yet still maintain control, and to handle the quick adjustments needed in all-terrain skiing.力量和耐力：提高肌肉力量专家滑雪者的能力，放松，但仍保持控制，来处理各种地形滑雪所需的快速调整。 The movements in alpine skiing include all the major muscle groups, so total body muscular strength is of prime importance.在高山滑雪的运动包括所有主要肌肉群，使全身肌肉力量的工作十分重要。 You'll want to do exercises that strengthen your entire body.您想要做练习，增强你的整个身体。

With this in mind, target the following ski exercises and muscle groups:考虑到这一点，针对以下滑雪练习和肌肉组织：

• Essential exercises for the legs – quadriceps, hamstrings, hips, calves, and ankles基本演习的腿-四头肌，腿筋，臀部，小腿和踝关节
• Essential exercises for the center – abdominals, hip flexors, glutei, and lower back基本演习中心-腹部，臀部屈肌，glutei，和腰部

Stability and Balance: Why should you care about balance?稳定和平衡：为什么你应该关心的平衡？ Well, for starters, it's the basic skill needed in practically every sport.嗯，首先，它是基本技能需要的几乎每一项运动。 Changing your center of gravity to match your moves is the key to efficiency in sport.更改您的重心，以配合自己的行动的关键是效率运动。 Good balance can help you keep your form when you encounter changing terrain and snow conditions.良好的平衡可以帮助您保持您的窗体当您遇到变化的地形和雪情。 The result is better skiing and fewer spills.其结果是更好的滑雪和更少的泄漏。

Slight deviations in terrain often require subtle adjustments in your balance to avoid injury.在地形略有偏差，往往需要您的账户余额微妙的调整，以避免伤害。 To enhance your stability and balance, target the following muscle groups:为了提高您的稳定和平衡，针对以下肌肉群：

• Essential exercises for the center – abdominals, hip flexors, glutei, and lower back基本演习中心-腹部，臀部屈肌，glutei，和腰部

Fortunately, the exercises that help improve stability and balance work to build muscle strength and endurance in the core, all at the same time.幸运的是，这次演习有助于提高稳定性和平衡工作，以建立核心肌肉力量和耐力都在同一时间。 This can be seen if you look back at the previous topic, Strength and Endurance.这可以看出，如果你看看以前的主题，强度和耐力回来。

Power and Quickness: To improve your reflexes and foot-to-foot quickness, you need dynamic, ski-specific drills from lateral training that simulate the actual movements you do on the ski hill.电源和敏捷：为了提高自己的反应和脚至脚的速度，你需要动态的，滑雪的横向培训，模拟你在山上滑雪运动做具体的实际演练。 With this in mind, we've included five jumping exercises, which are also called plyometrics, as the essential exercises to improve your foot-to-foot quickness and explosive power.考虑到这一点，我们提供了5个跳跃练习，作为重要的演习，也称为弹簧式反弹练习，以提高你的脚至脚速度和爆发力。

Plyometrics are commonly referred to as explosive types of exercise drills, and are often used in conditioning programs for elite skiers because the combination of squatting with weights and lateral jumps, sprints, or quickness drills, develops the leg and hip power necessary for high performance skiing.弹簧式反弹练习通常被称为运动演习炸药类型，并常常在空调精英滑雪者程序使用，因为与重量和横向跳跃，短跑，或蹲敏捷演习相结合，开发了腿和臀部功率高性能滑雪必要。

Before you Start 在您开始
Caution must be exercised whenever beginning any conditioning program.必须谨慎行事，任何时候开始调节程序。 Use an exercise regimen that's appropriate for your body type and your present level of conditioning.使用一个演习方案这是适合您的身体类型和你的空调的水平。 Please consult with your physician, if you suspect that this ski-specific program is not suitable for you at the present time.请询问您的医生，如果你怀疑这个滑雪场的具体程序不适合您在目前。

–About– ，关于-

By: Jim Safianuk - Jim Safianuk is a certified ski instructor and writer of the downhill skiing lessons in the course Skills of the Expert Skier. 作者：吉姆Safianuk -吉姆Safianuk是经过认证的滑雪教练，并在专家滑雪者技能课程的高山滑雪的经验教训作家。 Discover the oldest secrets and learn the newest skills to help you become the expert skier you always dreamed you could be.发现最古老的秘密和学习最新的技能，帮助你成为专家滑雪者你总是梦想你可以。 Click here for more information:点击这里获取更多信息： http://www.becomeanexpertskier.com/ http://www.becomeanexpertskier.com/ Copyright 2004, by JKS Publishing.版权2004年，出版的JKS。 All Rights Reserved保留所有权利

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