Skiing. Alpine skiing technique and rules. Video with the correct classic skiing technique

One of the popular aerobic sports today is skiing. It is characterized by amazing results with minimal exertion and is even considered to be less hazardous to joints than running. Skiing trains almost all parts of the body - lower back, legs, arms, abs, chest. You will learn more about this sport from the information below.

The benefits of cross-country skiing

Before determining what the health benefits of skiing are, it is still worth mentioning the contraindications for this physical activity. These include the following cases:

children under 10-13 years old;
age over 50;
pregnant women;
weakened immunity;
reactive skin response to sunlight, lack of melanin;
disabled people with serious illnesses;
pathology of the musculoskeletal system;
disruption of the cardiovascular or respiratory systems;
recent stroke, heart attack, surgery.

Even so, the right technique will make cross-country skiing or walking beneficial. In addition to the effect of losing weight, improving appetite, general condition, a person can receive many other positive effects from such sports. Cross-country skiing is useful for the following:

improving the blood supply to muscle tissue due to its contraction;
increasing resistance to colds;
acceleration of metabolism, weight loss;
landscape therapy - helps to cure or strengthen the body through physical activity in nature, and not a noisy city;
hardening the body due to regular exposure to fresh air in frosty weather;
helps to restore healthy sleep;
improving the condition of the vestibular apparatus by maintaining balance relative to the track;
strengthening the functions of the cardiovascular system, heart;
lowers blood pressure, dilates capillaries, small arteries;
improvement of pulmonary ventilation, gas exchange;
prevention of respiratory diseases;
helps to increase the amount of oxygen in the blood;
beneficial effect on joints, their flexibility;
helps to improve endurance.

Slimming skis

For those who want to get rid of those extra pounds, cross-country skiing is also a very good option. This is a great alternative to exercising in a stuffy gym. In 1 hour, you can burn from 500 to 1000 calories - it all depends on the pace and type of running. Slimming skis are useful not only in terms of wasting energy. Running helps you target specific muscle groups:

with problematic buttocks, it is recommended to ride in the classic way;
skating helps to tighten the hips;
work with ski poles works the upper muscles of the shoulder girdle and arms;
a little less benefit for the back with the press, but they are also in good shape when riding.

If you want to truly weigh less, it is important to follow a few rules. The main thing is regularity, i.e. the number of workouts should be from 3 times a week. The duration of each must be at least 1 hour. It is better to eat 2 hours before running, and then you can afford a low-calorie snack. To make it comfortable for you, be sure to choose the right clothes, it is better if it is thermal underwear (trousers, jacket, hat, mittens, warm socks), and equipment - the skis, boots and poles themselves.

Skiing technique

The skiing technique is also determined depending on the pace of the walk. In general, skiing has two forms - walking and running. The latter refers to loads of a higher level. For this reason, it is best for novice athletes to walk and build up their pace gradually. As for the skis themselves, wood and plastic, cross-country and mountain skis stand out. Each type has its own running techniques. Cross-country skiing is carried out in a skating or classic style. Alpine ones have more running techniques. They can be combined into a list like this:

Sports technique of running. Consists of simple slalom, giant slalom and downhill. It belongs to the competitive style and requires passing the course without mistakes.
Freeride. This is a technique for off-piste and downhill skiing. Used only by extremists and professionals.
Tourist running technique. It is a ski resort and instructor-led classes.
Freestyle. Translated as free style. In addition to simple trail riding, it includes hill running and ski jumping.

Skating technique on skis

As the name suggests, this technique is an imitation of ice skating. The skier alternately rests on each ski, while he is repelled from the snow by its inner side. The legs are located almost all the time in different planes. It turns out that you need to go, trying to write out the Latin letter "V" as narrowly as possible. Slide forward and sideways with one foot, then the same with the other, trying to push off with the inner edge. The technique of skating skiing is used in the case of a well-rolled track and is characterized by a higher speed and load.

Classic skiing technique

With this technique, a person moves using both cross-country skis at the same time. He puts them in parallel, in contrast to the skating style, trying to maintain balance. The technique of the classic skiing is used on an already well-worn track and on rough terrain. To move in this way, you must:

get up straight on the track;
bring the sticks forward, push off with them;
then slide along the plane, pushing off with skis, alternately with each, and helping the opposite leg with the hand.

How to ski properly

Of all the rules, there are several basic ones that describe how to ski properly. The main thing is that the legs must be kept at a distance of about 30 cm, while riding they should be slightly bent so that light pressure is felt. There are a few more recommendations to follow:

Arms. The distance between them should be about 25-30 cm. The arms themselves are bent at the elbows and slightly brought forward.
Sight. Don't look down. The gaze should be directed forward to avoid collisions or to notice uneven terrain in time.
Fear. Never give in to the fear of falling. For beginner skiers, this happens sooner or later. Just learn to do it right - to the side, not back or forward, while covering your head with your hands.

Ski lessons for beginners

The very first ski lessons will always be difficult. It is important to assess your strength - the ability to withstand physical activity, react to obstacles, control the body and adapt to changes in height. Skiing lessons for beginners include more than just riding and braking techniques. Before you start skating directly, you need to familiarize yourself with the inventory and preparation for the process - stretching the shoulder girdle, hips, chest and hip joints. If these stages have been passed, then further success in riding is guaranteed to you. Everything will depend only on desire.

Video: how to learn to ski

There are many entertainments in life, some of which are not only good for health, but also bring great pleasure. Undoubtedly, skiing also belongs to such entertainment. It's so nice on a frosty day, in the fresh air, to go skiing in a park or in a forest area. But what if you don't know how to ski? First you need to familiarize yourself with the methods and techniques of skiing.

Skiing methods

Depending on the quality and width of the ski track, there are two fundamentally different methods of cross-country skiing. Each of these methods is subdivided into 4-6 types. Professional skiers are fluent in all methods and types of movement and choose the one that at the moment corresponds to the conditions of the track or race.

The main difference in the technique of movement is the pushing off of the snow with the skis. The first type of technique is the most popular and widely used by both amateurs and athletes, but it is inferior in speed to the second. The second type of movement is a little more difficult to perform, since the skating course is based on sliding movement of the legs, however, it is faster and more efficient in terms of expenditure of the athlete's strength.

For a classic ride, it is not necessary to have a flat and dense snow track, as is necessary with a skating course. That is why it is better for any beginner to learn to ski starting with the classic movement. It is advisable for every beginner to try all types of the classic move and choose which one suits him best. Now a little about the theory.

Classic move types

The ski runs are subdivided according to the combination of the movement of the arms and legs over a certain cycle of time. There are two main groups:

alternating moves,
simultaneous moves.

Alternating travel is skiing when the arms move alternately. Simultaneous move - when the hands move at the same time. The ski runs themselves are divided into one, two and four steps. Two and four step strokes are included in the alternating strokes group. Moves without steps and one step belong to the group of simultaneous moves. Now let's try to figure out what each of these methods hides in itself.

Simultaneous non-step

Movement on skis consists in performing a simultaneous push with your hands from the track. Basically, this move is applicable on gentle slopes and flat sections of tracks, where excellent sliding conditions are maintained. It is the most difficult even for some athletes. If you do not maintain a constant speed, i.e. at the wrong time and with insufficient force to push off with your hands, skiing immediately slows down, while the rhythm is disturbed, and the load increases.

Simultaneous one-step move

It is the most popular skiing option. The move itself consists in the consistent action of the legs and arms and maintaining balance. After pushing from a standing position, the skier brings both arms and chest forward. Then, having made a step, the ski poles are pulled out at the ends from themselves. And during the next slide, the sticks are brought out in front of you, then the cycle repeats. The course is used mainly on a snowy track.

Alternating stroke in two steps

Also a common option for skiing. The move itself consists in the sequential action of each leg and arm. In one cycle, the skier performs two sliding steps, and the repulsion from the snow occurs with each hand alternately. The move is used on a snowy track, but mainly on the hills.

Four-step move

Quite a difficult type of skiing. It consists in the sequential execution of two steps, in turn. In the third step, the corresponding hand is raised, and after the end of the step, a push with the hand is performed. The fourth step ends with the push of the other hand.

This type of walking is used only on plains with a maximum sliding condition. Now you have a rough understanding of what the classic skiing technique is and you can safely move from theory to practice.

Workshops

Before you start skiing, be sure to warm up your body. Such exercises help, not yet "trained" athlete to protect themselves from possible sprains, muscle and ligament injuries. The following exercises are suitable as a warm-up:

squats;
raising and lowering hands;
swinging each leg forward and backward;
running in place.

Now let's move on to the skis themselves.

Standing on the skis, bend your legs a little, direct the body itself a little forward. You don't need to use sticks yet - you are just starting to learn. Next, you need to perform a sliding step, first with one foot, then with the other. The main thing is to try, to take longer steps along the slide in one step. Now, ski poles can be used to accelerate. The right and left hands must always alternate.

The main actions that a skier must perform is push with skis - slide - push with sticks. Correct observance of the rhythm and sequence of movements in any of the aforementioned type of walking will allow you to ski as quickly as possible, while spending a minimum of effort.

To ski, it is also important to learn how to fall, turn, and brake.

You need to ski correctly so as not to injure your legs. Whenever you fall, you need to direct all your weight to your side.

In order to turn around normally or turn sharply on skis, you need to try not to step with the rear ends of the skis on each other. This way you won't get confused or stumbled.

For good and confident braking, it is enough to set the skis on the ribs when moving, and at the end of braking, bring their ends together.

Let's summarize

After reading this article, you already have an idea of how you can ski and where to start learning to ski. To speed up learning, of course, it is advisable to start skiing with a coach or a well-trained athlete who will always prompt and help you master the technique of movement. If you've never skied before, be sure to try this sport. And if you don't have skis, you can rent them. Try skiing and you will understand that skiing is a wonderful sport that only brings positive and good mood.

Skiing and fitness requirements

Photo: shutterstock.com Skiing is a challenging sport in terms of form requirements. If a person wants to slide and not stomp, he should at least be able to run. If it runs, it's already good. This means that it will be easier for the muscles and ligaments to adapt, and for the head - to understand the sliding technique.

Cross-country skiing is one of the most difficult cyclic sport in terms of technique, it can only be compared with swimming. Therefore, you need to work a lot on the technique, and what is good - you can start right away, literally getting up from the couch. Below we will tell you how.

Riding styles

Photo: shutterstock.com There are two styles of skiing: classic and skate. When the athlete is on the track and his skis are parallel to each other, and the movements are similar to walking, but with a greater amplitude, this is a classic. It is called so because this style appeared before the ridge. Skating, or free style, is a herringbone skiing movement with sliding. Biathletes skate. Skaters run with a "skate", but in a squatting position and without sticks. Hockey players also skate. From the point of view of human biomechanics, the ridge view is less physiological, but it allows you to develop speed faster, requires less physical effort and less serious technical skill. Most of the amateur racing participants in Russia use the skating style. In Scandinavia and the Baltics, the situation is different: there are strong traditions and old school, so the "classics" in these regions are classics. But in Russia, the "horse" is popular, so we will concentrate on it.

It's cold in winter. Hands, feet and face are freezing - they should be given special attention. To get the fun and training effect of skiing, you will need:

windproof and breathable jacket. An autumn / spring running jacket may work (preferably aerodynamic), but a summer windbreaker should not be worn;

the same goes for pants. It is better to choose winter leggings - they can be worn up to minus five degrees even without thermal underwear;

good size gloves. If it's very cold, the layers will save - you can wear thin fleece gloves under the main training ones;

cap. Not too thin or too thick;

socks. Sports synthetic or cotton. To keep your toes from freezing, you need to put on clean socks on clean feet;

buff - a bandage on the neck and head. An extremely functional piece that quickly gained popularity among all winter sports athletes;

sports glasses. The goggles have a number of functions - they protect from physical objects (snowflakes, branches, ski poles during tight races), from the sun and frosty air. On the descent to minus twenty, my eyes freeze without glasses - this is unpleasant.

Outfit and equipment

Photo: shutterstock.com We have come to the main question: what to glide on and how to push off on skis? The most necessary equipment for a beginner athlete: skis with bindings, poles and boots. Considering the different techniques of the two styles, you need two sets to fully immerse yourself in skiing. But you can start with one thing - a ridge. Easier preparation of skis, more starts and more tracks for skating. Well, the technique of this style is simpler. You can buy all the necessary equipment for adults HERE

How to choose skis

There are two important parameters in choosing a ski: length and stiffness. The length of the skis should be:

for skating skis - plus 10-15 centimeters to your height;

for classic skis - plus 20-30 centimeters to your height.

To determine the stiffness, there is a special equipment - a flexester. But not all stores have it, so you can get by in these two ways:

gently place the skis with the sliding surface against each other and squeeze them with one hand in the center (under the shoe). If you have enough strength to squeeze them almost to the contact of the sliding surfaces (almost - this is with a gap of one and a half millimeters for classic skis and two millimeters for skating skis), these skis are ideal for you (it is believed that the force of the hand is proportional to the force of repulsion by the foot) ... In this case, the skis should be compressed smoothly and all the way to the stop at the end. This method is only suitable for classic skis. And to determine the stiffness of a skate pair, you need to squeeze them with both hands. The gap between the skis in this case does not exceed 2-4 millimeters. Happened? So they fit;

lay the skis symmetrically on the floor (for example, on a thin hard carpet so as not to damage their surface), stand on them (you can wear normal shoes) and evenly distribute body weight on both legs. In this position, the last should not touch the ground, the distance between the floor and the point below the heel of the boot should be more than three centimeters, and between the floor and the point above the toe of the boot - up to twenty centimeters. Try to hold a piece of paper under the block, within these limits it will move freely, and above and below the indicated boundaries, on the contrary, it will get stuck. If you shift your body weight to one leg (this is called crushing the ski), the last should almost completely touch the floor (there will be a gap of about 0.5 millimeters).

How to choose ski poles

Photo: shutterstock.com The more expensive the sticks are, the lighter, stronger and tougher they are when pushed off, but more fragile during lateral impacts. For height, choose like this:

for skating style - subtract 15-20 centimeters from your height;

for the classics - subtract 25-30 centimeters.

How to choose ski boots

The best option is to ride them for at least ten minutes. But in the store it is unlikely to be able to do this, so try at least just to be in them and focus on convenience and fit. Good skating boots do not put pressure on the toes and ankles, but they keep them in place. Classic boots should be exactly in size, but also not press down. Decathlon specializes in the design, manufacture and sale of sporting goods for over 70 sports. You can choose the necessary equipment and equipment for skiing on the website or in the Decathlon stores. BUY

Practice

Photo: shutterstock.com What is the fastest way to understand skiing? Try to imitate him. There are some fairly simple exercises that you can do anywhere, even at home. We will not delve into the nuances of skiing technique, the main thing that needs to be understood: it is necessary to control the center of gravity of the body and transfer it from foot to foot when sliding and moving forward.

master of sports, candidate for the junior national team of Russia - If you do not have a coach who will tell you the correct technique, I advise you to do technical exercises: racks, hand swings, shifting the center of gravity - do everything in front of a mirror. This method is suitable for both beginners and pros. I also like to do imitation exercises without sticks in light lifting with a long balance on each leg. You kind of freeze in the sliding position of the classic move, catch the balance and then half-step-half-jump forward on the other leg.

Preparatory exercises

Stand on a flat surface. Feet shoulder width apart, bend them slightly at the knees. Bend your shoulders slightly forward. The position is as if you are about to fall forward, but in fact you are standing still. Then you will understand where your center of gravity is. This is the starting position for walking, running and skiing. Raise one leg while maintaining and feeling balance. Connect the swings with your hands and one leg - as when skating in a classic style, only on the spot. Photo: shutterstock.com Add to this exercise a jump on one leg forward from the swing of the free leg. It's like you put your foot forward after pushing off and try to slide on one leg for as long as possible. In this case, the hands move exclusively along the body, parallel to each other. The movement starts from the shoulder - the hand does not rise above the level of the shoulder in front - and ends after the hand has gone ten centimeters behind the hips.

A rubber shock absorber will help to master the technique of moving the arms and at the same time to pump the target muscles of the arms. It is easily attached to the wall bars, horizontal bar or parallel bars. Working on balance and training stabilizer muscles is important for skiing. It is not so difficult: in the gym you can do exercises on bare feet and with fitness cubes, on the street - exercises on the curb / bars / logs / stones to develop balance.

winner of the World Cup stages in cross-country skiing, head coach of the DeviClub ski club - Amateurs and especially novice skiers need to work very carefully and very gradually increase the load, it is important to understand your level of training for certain exercises in order to competently build a separate training session and the whole lesson plan. Be sure to do a good warm-up before training, then work out technical exercises: start by working on the muscles of the arms in a ski rack (you can use rubber). Then move on to exercises to develop coordination.

I advise you to do more balance and balance exercises, pumping stabilizing muscles. The main thing is not to rush into work thoughtlessly and train carefully, take care of the knee and shoulder joints.

Side jumps on one leg

A basic exercise for skaters and many skiers. It is more powerful and, moreover, it pumps technique and balance well. If you add a diagonal forward movement, you get a movement closer to the "skate".

Here's how to do this exercise. Starting position: Stand straight with feet shoulder-width apart. Bend your back slightly forward, lift your right leg in the opposite direction, left leg slightly bent at the knee. Jump up from this position. Change your legs while jumping. The left leg is now set aside. Don't stay too long in each position - exercise at a fast pace.

Simulated skiing

Photo: shutterstock.com An imitation of a ski run will help to apply the skills of transferring the center of gravity to the supporting leg without skis and to practice well. Of the equipment you need only ski poles - ten centimeters lower than the classic ones. Don't confuse the popular Nordic walking with this imitation. In our case, you will almost slide off the ground, while Nordic walking is just walking with sticks.

All attention should be paid to the moment of pushing off by the leg, transferring the center of gravity to the leg extended forward - it should be lowered to the ground at least at the level of the supporting leg. In fact, you are striding widely, but in gliding mode with a microscopic phase of flight that is not visible, but can be felt. Try to concentrate on this moment.

All top skiers use imitation ski as their summer training.

It's snowing - what to do?

Photo: shutterstock.com It's already snowing, you work on balance for a week or two, do preparatory exercises and schedule your first skiing workout next weekend. What to do?

Put on your heart rate monitor and track your heart rate. Skiing is a serious sport in terms of functional load, and during the excitement of the first “sliding” workout you will not notice that you are training at a high heart rate.

Do technical exercises after warm-up and alternate them with recovery blocks - this is how the usual skating between exercises on the technique will improve and "absorb" the worked out technical elements.

If you have a partner in training, ask them to film you - from the side, mistakes in technique are visible even to beginners. When it is clear what needs to be worked on, it is much easier to eliminate technical flaws.

If you have been skiing for a while, and then the snow has melted and you have a race planned, do a ski imitation. Even the world's best skiers perform light imitation cross-country runs when there is no snow in winter. In addition, such a workout will help you prepare even for cross-country skiing - but only if you managed to dash off some mileage in the current season. On January 6, in the Moscow region in the city of Ivanteevka at the Trud stadium, the skiing competition Decathlon Ski Track - 2018 will be held. Beginning at 9:00. You can register HERE

The entry "How to Learn to Ski in a Month: A Guide for Beginners" first appeared on The-Challenger.ru.

To learn how to ski, you just need to choose the right equipment, skis, do special exercises and take a responsible approach to each snow trip. Thanks to all of the above, you will be able to successfully prepare for your first ski race.

The easiest way to learn to ski is for those who know how to run. Their muscles and ligaments are able to quickly adapt to new movements, and their heads are able to understand the technique. Cross-country skiing is compared in complexity to swimming, which is why it is precisely on the technique that you need to work well from the very first day, when you decide to take up this sport.

You can skate using the classic and skating moves. If an athlete walks on a track so that his skis are parallel to each other, and the movements resemble walking with a large amplitude, this is the classic style. And the second option involves skiing "herringbone" with sliding. It requires less physical effort and less serious technical skill, allows you to quickly pick up speed. In Russia, the skating style is popular during races, in the Baltics and Scandinavia - the classic.

When going skiing, take care of the right clothes. Put on thermal underwear suitable for your region, a windproof and breathable jacket (never summer!), Winter leggings or warm pants, gloves in size, a not very thin and not very thick hat, sports socks, a buff (a special headband on the head and neck), sports glasses.

How to choose the right skis

To move in a skating style, you need to choose skis, the length of which should be plus 10-15 centimeters to your height, and for the classic style - plus 20-30 centimeters to your height.

Be sure to pay attention to the rigidity. To determine it for classic skis, fold the skis with the sliding side towards each other and squeeze with one hand in the center. If you can squeeze them almost to the point of contact, then the skis are right for you. It is believed that the force of the hand is proportional to the force of repulsion by the leg. Compression should be smooth until it stops at the end. And in the case of skating skis, the pair should be squeezed with both hands so that the gap does not exceed 2-4 millimeters.

To determine the length of ski poles for skating, you need to subtract 15-20 centimeters from your height, and for the classic style, you should subtract 25-30 centimeters. Remember that the more expensive the sticks are, the stronger, lighter and tougher they will be. But they are also more fragile in transverse impacts.

When choosing boots, put them on and walk around in them for a while, paying attention to fit and comfort. Skating boots should not put pressure on the ankle, fixing it, and toes. And classic boots should be exactly in size and not too tight.

Workshops

To understand skiing, try to simulate skiing at home by controlling your body's center of gravity and moving it from foot to foot as you move forward and slide. Stands, ointments with your hands, transfer of the center of gravity can be performed in front of a mirror. You can also do imitation exercises without sticks with a long balance on each leg. You need to freeze in the sliding position of the classic move, catch the balance, and then half-step-half-jump forward on the other leg.

In order to properly prepare for going on the trail, it is worth at least a couple of times to work out with a professional trainer. He will show you what exercises you can do to confidently ski.

Put on a heart rate monitor and monitor your heart rate before going out on the snow. This is important because you have chosen a sport that is functional in terms of load. Constantly training at a high heart rate is not worth it. On the track, learn to slide, just ride, do technique exercises. If you have a partner, ask him to film how you ride in order to look at yourself from the outside and eliminate technical flaws.

Ekaterina Pastukhova
Based on materials: the-challenger.ru
Illustration from the site: pixabay.com

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

Skiing is the healthiest and safest sport. When running, there is a load on the musculoskeletal system, and here everything is leveled by skis. When skiing, 95% of the muscles work, everything is harmoniously strengthened: back, arms, legs. Skiing does not require special preparation - as in running, where you start from a kilometer, on skis you just need to walk, train, alternate running with walking. Running is dangerous by overestimating your capabilities, injuries, in skiing, the possibility of injury, even with the wrong technique, is minimized.

Types of moves

There are three main travel moves: alternating two-step travel, simultaneous non-step travel, and simultaneous one-step travel. The alternating two-step stroke is usually used on steep or gentle climbs or when you need to pick up speed on the plain from the start. At the same time, the non-step motion is used on the plain - it provides good sliding, - as well as on gentle climbs, if there is strength. At the same time, a one-step stroke is used in case of poor slip to maintain speed, when it is difficult to walk with a simultaneous stroke, and alternating is no longer effective.

Alternating two-step stroke

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For the correct execution of the technique, it is necessary that the second leg be torn off the surface, but due to the lack of balance, people slide on two legs - this is the main mistake of beginners. You need to push off, step on a straight supporting leg and roll. Accordingly, the first phase is the phase of free sliding on one leg, it lasts from the moment of pushing with the foot to setting the stick on the snow. Arms and legs work diagonally, left leg in front, right leg in back. We do the push, the sliding phase is in progress: the pushing leg goes back, we slide on the supporting leg. Then there is an exit on a straight leg. Then comes the phase of squatting with the supporting leg, swing of the free leg and transfer. The main thing is to get on a straight leg, that is, to shift the center of gravity forward. If the leg is slightly bent, the body weight will remain behind - in this case, it will not be possible to slide. You need to push off and step on the supporting leg so that the 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 pull the stick towards us, but there should be pressure from it from top to bottom. One of the important nuances is setting sticks in the snow. Sticks should always be placed at an acute angle to the snow, while pushing off with your hand and body. If you put the stick at a right angle, you will not be able to push off. This is also one of the most common mistakes when the sticks are either carried far ahead, or they are placed in front of themselves, which makes the push phase impossible, and you have to take the sticks out again. Footwork technique: you need to feel the pressure on the heel of the ski as long as possible in order to crush the holding block.

Simultaneous non-step

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

The most common mistakes: improper positioning of sticks on the snow and improper hand work. With this move, it is necessary to slightly bring the elbows outward 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 are falling on them. You need to engage not only your hands, but also the entire shoulder girdle - the lever in this case will be much more powerful.

Simultaneous one-step stroke

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

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

Lead exercises

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

Exercise number 1. Strength exercise

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

Exercise number 2. Work without sticks

Emphasis on correct leg work: squat, push, single-leg glide, swing, and forward weight transfer. There should be no two-bearing sliding.

Exercise number 3. Scooter

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