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.如果你經常運動，你將開始建立自己的實力，並且提高你的耐力，肌肉組織中使用的高山滑雪。 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.你會為自己準備的嚴酷的滑雪區，那裡的專家都後勁和爆發力都是非常重要的。 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，我們將進入的原因，當你需要行使，隨後轉移到5個基本要素滑雪具體行使。

The ultimate body for an expert skier is powerful, from strong ankles to strong shoulders, and every finely-tuned muscle in between.最終機構專家滑雪是強大的，強大的腳踝從肩膀到強，每精調肌肉之間。 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.還記得你最後一次看著別人毫不費力地通過一個巨頭編織領域和質疑，“他是怎麼做到的？”這部分是因為實踐中，部分身體的平衡意識和力量訓練提供。 The expert skier, who is physically strong, instinctively cues every part of his or her body.專家滑雪者，誰是身體強壯，每個部分本能地暗示他或她的身體。 A fit body is like a well-tuned sports car.阿適合的身體就像一個良好的調教的運動車。 It handles effortlessly, acting on subtle intuitions.它處理毫不費力，微妙的直覺行事。

Skiing requires a number of athletic abilities including technical, physical, and mental skills.滑雪需要多少運動能力包括技術，身體，心理技能。 This article is all about the physical requirements of expert skiing.這篇文章是所有關於物理要求專家滑雪。 Future articles will deal with the technical aspects of all-terrain skiing, as well as establishing the right mind set.未來的文章將處理技術方面的越野滑雪，以及建立一種平和的心態。 But first, to ski strong you need to be strong.但是，第一，滑雪強烈你需要堅強。

Why do ski exercises? 為什麼滑雪運動？
If you think skiing exercises are just for serious skiers, think again.如果你覺得滑雪演習只是嚴重滑雪者，再想一想。 Strong muscles improve every skier's performance, whether he or she is a beginner, intermediate, advanced, or expert skier.每一個強有力的肌肉提高滑雪者的表現，他或她是否是一個初級，中級，高級，或專家滑雪。 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.對於那些誰覺得他們已經達到了他們的高原滑雪能力，滑雪運動可提供您需要的提高，達到一個新的水平。

Few sports are as physically demanding as downhill skiing, especially skiing on moguls, in trees, and down steeps.很少運動是身體上的要求是高山滑雪，尤其是滑雪的巨頭，在樹上，上下泡。 Yet, many skiers hit the slopes after little or no training in the preseason.然而，許多滑雪者擊中斜坡後很少或根本沒有訓練，在季前賽。 They pay for it with sore muscles, but that's only the beginning.他們付出了肌肉酸痛，但這僅僅是開始。 The lack of good physical fitness also increases the chances of injury.缺乏良好的體能也增加了受傷的機會。 The most common ski injuries are joint related, and the best way to protect joints is by building muscle.最常見的滑雪傷害是聯合的關係，所以最好的方法是保護關節肌肉的建設。 Strong muscles stabilize your joints and, in turn, enable you to control your skis.強大的肌肉和關節的穩定，進而使你能夠控制你的滑雪板。

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.鑑於上述情況，本文重點建設的肌肉組織，關節周圍的滑雪稅收最多，包括膝蓋，臀部和腳踝。 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.對於膝蓋和踝關節，我們將處理的大腿肌肉，包括聖城和腿筋，以及小腿肌肉，最明顯的小腿和跟腱。 For the hip joints, we'll be concerned with the core, namely, the hip flexors, glutes, abdominals, groin, and lower back muscles.對於髖關節，我們將關注的核心，即臀部屈肌，臀部，腹部，腹股溝和腰部肌肉。

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:高山滑雪做練習定期將讓您滑雪更加容易，同時採取您的技能設置為一個新的水平，因為你會：

• Build muscle strength in your legs, core, and upper body增強肌肉力量，在你的雙腿，核心，和上身
• Enhance muscle endurance and staying power for those long runs that never seem to end增強肌肉的耐力和後勁那些長距離似乎永遠不會結束
• 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提高你的穩定和平衡，在各種地形條件下的雪
• Help your foot-to-foot quickness in the tight, tree runs幫助你的腳至腳敏捷的緊張，樹運行
• Add explosive power for those short, intensive bursts in the mogul fields新增的爆炸威力為那些短期，密集掃射領域的巨頭
• Avoid sore muscles, injuries, and spills避免肌肉酸痛，受傷和洩漏

When should you do ski exercises? 當你應該做滑雪運動？
Exercising can be done any time you feel like it.行使可以做到任何時候，你感覺它。 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，在這項運動中的高山滑雪，我建議你在家裡開始運動，兩至三個月前開始的滑雪季節。 If your season kicks off in December, try to begin your preseason conditioning program in late September.如果您的賽季揭幕12月，嘗試開始您的季前賽調節計劃在9月下旬。

Exercising in the Preseason 在季前賽中行使
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.不過，如果你已經參與了滑雪有關的調節計劃在夏季，你就可以縮短你屬於計劃3個月至6個星期左右。 In addition, you should do your ski exercises on three nonconsecutive days each week.此外，你應該做你的滑雪運動對非連續3天，每星期。 This will allow 48 hours between successive work-outs.這將允許48小時連續工作之間的學生。 The muscle groups will have plenty of time to recover.肌肉組織有足夠的時間來恢復。

Does this seem like a lot of work?這看起來像是很多工作？ At first, it will be.首先，這將是。 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.但在你第一次運行本賽季，你會驚訝地發現它很容易連接流暢，短半徑順序從高端到低端，整天。 You'll look back up the hill and smile, knowing that your exercise program in the fall was well worth the effort.你會回頭上山，微笑，知道你的鍛煉計劃在今年秋天是值得的。 You will have cleared the first hurdle on the road to expert skiing.您已經清除了第一道障礙，就在路邊的專家滑雪。 Physically, you will now be much stronger!身體，你現在將更加強大！

Exercising during the Season 在本賽季行使
Strenuous activities like downhill skiing, especially at the expert level, promote tightness and inflexibility in the muscle groups.劇烈活動，如高山滑雪，尤其是在專家一級，促進密封性和僵化的肌肉群。 Therefore, stretching before and after skiing will keep you flexible and help prevent common injuries.因此，拉伸滑雪前後將讓您靈活，有助於防止常見的傷病。 Should you do the ski exercises after the season starts?如果你做練習滑雪季節開始後？

Yes, definitely.是的，當然。 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.賽季開始後，您可以趕上並獲得同步做練習，在一周當你沒有進行滑雪。 If you ski on Saturday and/or Sunday, do the skiing exercises on Tuesdays and Thursdays.如果您滑雪週六和/或星期日，做滑雪運動在星期二和星期四。 By exercising throughout the season, as well as skiing, you'll accelerate the strength building process, and your performance will show a marked improvement.通過行使整個賽季，以及滑雪，你的力量，加快建設進程，和你的表現也會顯著改善。

Exercising in the Postseason 在季后賽中行使
By exercising in the postseason you will maintain your fitness level that you worked hard to implement in the preseason.通過行使在季后賽你會維護您的健康水平，你們努力落實季前賽。 Aspiring expert skiers need to impart continuity in their conditioning programs throughout the year.滑雪者需要有抱負的專家傳授他們的空調的連續性，全年計劃。 Once you become strong, you need to stay strong.一旦您成為強者，你需要保持強勁。

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，通過參加一個滑雪有關的運動計劃從6月至9月，您就可以的增產行動，更迅速的下降。 The summer is also a good time to improve your cardiovascular endurance.夏季也是一個不錯的時間，以改善你的心血管耐力。

The Five Essentials of Ski-Specific Exercising 五要點的滑雪特定鍛煉
Flexibility, cardio, strength, balance, and power are the five essential elements for the expert skier to master.靈活性，有氧，力量，平衡，權力是5個要素的專家滑雪者掌握。 Let's consider each one of these requirements in turn.讓我們每個人考慮這些要求反過來。

Flexibility: Your range of motion or mobility is of prime importance.靈活性：您的運動範圍或流動是最重要的。 Stretching to maintain muscle elasticity, which decreases with age, is vital for skiing.伸展肌肉保持彈性，從而降低與年齡，滑雪是至關重要的。 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.綿延滑雪者，將不包括在這裡，因為我們已經處理了這個問題在以前的文章，題為滑雪休閒健身的滑雪者。

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，使他們有精力去滑雪專家區，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，請嘗試下列其中一個非連續三個活動，每週日。 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.我想也許是最好的辦法是做你的心血管例行星期一，三，五，你的力量，平衡和力量練習在星期二和星期四。

• 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分鐘，最好是45分鐘
• Jogging, 15 to 20 minutes, but no more慢跑，15至20分鐘，但沒有更多的
• Rowing machine, 15 to 20 minutes划艇機，15至20分鐘
• Treadmill, 15 to 20 minutes跑步機，15至20分鐘
• Cross-country skiing越野滑雪
• Cycling, short sprints are best騎自行車，最好是短程衝刺
• Inline skating, long distances and short sprints are best輪滑，長和短距離衝刺的最佳

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：提高肌肉力量專家滑雪者的能力，放鬆，但仍保持控制，以及處理迅速調整需要全地形滑雪。 The movements in alpine skiing include all the major muscle groups, so total body muscular strength is of prime importance.這些運動在高山滑雪包括所有主要肌肉群，使全身肌肉的力量是最重要的。 You'll want to do exercises that strengthen your entire body.您想要做練習，增強你的整個身體。

With this in mind, target the following ski exercises and muscle groups:考慮到這一點，針對以下滑雪練習和肌肉組織：

• Essential exercises for the legs – quadriceps, hamstrings, hips, calves, and ankles基本演習的腿-四頭肌，腿筋，臀部，小腿和踝關節
• Essential exercises for the center – abdominals, hip flexors, glutei, and lower back基本演習中心-腹部，臀部屈肌，glutei，和腰部

Stability and Balance: Why should you care about balance?穩定和平衡：為什麼你應該關心的平衡？ Well, for starters, it's the basic skill needed in practically every sport.嗯，首先，它需要的基本技能，在幾乎每一項運動。 Changing your center of gravity to match your moves is the key to efficiency in sport.更改您的重心，以配合自己的行動的關鍵是效率運動。 Good balance can help you keep your form when you encounter changing terrain and snow conditions.良好的平衡可以幫助您保持您的窗體當您遇到變化的地形和雪情。 The result is better skiing and fewer spills.其結果是更好的滑雪和更少的洩漏。

Slight deviations in terrain often require subtle adjustments in your balance to avoid injury.地形略有偏差，往往需要調整您的微妙平衡，以避免傷害。 To enhance your stability and balance, target the following muscle groups:為了提高您的穩定和平衡，針對以下肌肉群：

• Essential exercises for the center – abdominals, hip flexors, glutei, and lower back基本演習中心-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.幸運的是，這次演習有助於提高穩定性和平衡工作，以增強肌肉力量和耐力的核心，在同一時間。 This can be seen if you look back at the previous topic, Strength and Endurance.這可以看出，如果你回頭看看以前的主題，力量和耐力。

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.電源和敏捷：為了提高自己的反應和腳至腳的速度，你需要動態的，滑雪具體演練的橫向培訓，模擬實際的運動你的滑雪場。 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.考慮到這一點，我們提供了5跳演習，也被稱為彈簧式反彈練習，作為基本練習，以改善你的腳至腳速度和爆發力。

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.彈簧式反彈練習通常被稱為爆炸類型的演習演練，並經常用於調節程序滑雪者因為精英的結合，蹲重量和橫向跳躍，短跑，或敏捷演習，開發腿和臀部的力量需要高性能滑雪。

Before you Start 在您開始
Caution must be exercised whenever beginning any conditioning program.必須謹慎行事，任何時候開始調節程序。 Use an exercise regimen that's appropriate for your body type and your present level of conditioning.使用一個演習方案這是適合您的身體類型和你目前水平的調節。 Please consult with your physician, if you suspect that this ski-specific program is not suitable for you at the present time.請詢問您的醫生，如果你懷疑這個滑雪場的具體程序是不適合你現在的時間。

–About– ，關於-

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是經過認證的滑雪教練和作家的高山滑雪的教訓，當然技能專家滑雪者。 Discover the oldest secrets and learn the newest skills to help you become the expert skier you always dreamed you could be.發現最古老的秘密和學習最新的技能，幫助你成為專家滑雪者你總是夢想你可以。 Click here for more information:點擊這裡獲取更多信息： http://www.becomeanexpertskier.com/ http://www.becomeanexpertskier.com/ Copyright 2004, by JKS Publishing.版權2004年，出版的JKS。 All Rights Reserved保留所有權利

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