This domestic ski craze has lasted for a long time, and there are many star players in the team of enthusiasts. The snow season is open one after another, and the snow is crowded, and the snow resort has become an excellent place for encounters.
A few days ago, many people met Wang Yuan in the snow resort in Xinjiang, and they had fun on the snow and followed the photos, and it should not be far from the release of the fresh ski Vlog.
Wang Yuan's enthusiasm for skiing has been running through several winters, and his skiing skills have also improved visibly under the camera.
During the advanced period of the double board, some manual assistance is also required on the board↓
Later, it was possible to roam freely on the advanced snowboard track.
Around New Year's Day, Hou Wenyuan and Huang Xiyan were met in the snow resort, and East Bohou and North Bohou gathered hand in hand at Songhua Lake in Northeast China, and their performance on the ski slopes was not bad.
Huang Xiyan, who often haunts the snow resort, gallops the snow trails with ease, and the snowboard is quite silky.
Hou Wenyuan, who is also rich in sports cells, is the king of skiing, and the photographers who follow behind him are too fast.
As a mobile 5A-level check-in attraction in the ski resort, William Chan's chance photos are all over the Internet, and it has been the case for several consecutive years, so it is no wonder that some people say "It's the season to meet William Chan in the ski resort again" as soon as winter comes.
As a ski ambassador, William Chan has indeed regarded the sport as a long-term hobby, and his performance on the slopes is also very professional.
On the first day of the new year, someone met Su Yiming in training in Beidahu.
With snow resorts opening in most parts of the north, it's the hottest time of the year for skiing. Whether you're skiing or skiing, the joy on the slopes depends on the freedom of skill.
It is not difficult for spectators who often watch ice and snow events to find that the athletes have strong lower body strength. Whether it's controlling the blade change of the skis or slowing down the brakes, the power of the hips and thighs is used. Strong glute and leg muscles can help you better ride on snow and ice.
Targeted physical training for the lower limbs will undoubtedly improve athletic performance while skiing. We specially invited the fitness blog to teach several effective hip and leg training movements, follow the professional guidance to practice Xi!
吴十三
NASM is certified by the National Academy of Sports Medicine
Professional fitness coach of China Bodybuilding Association
Left and right Pilates large instruments
Senior Sports Nutritionist
1
Training site: gluteus maximus
Kettlebell deadlift
Step parsing
(1) Feet slightly wider than shoulder width, toes 30 degrees outward, hold kettlebells in front of your body with both hands, and keep your back straight
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(2) Inhale and squat, the knees are naturally open, the buttocks are sat back, and the buttocks are forced
Training intensity
12 pcs/group, 6 groups in total
Precautions
Spread your knees toward your toes
2
Training parts: quadriceps, glutes
Smith lunge
Step parsing
(1) Stand with your legs apart from the front and back, the distance between the upper and lower legs can be 90 degrees when squatting, the width is the same width as the shoulders, the front and rear toes are facing forward, the knees, hips and ankles are in a straight line, the upper body is slightly leaning forward, and the spine remains upright
(2) When squatting, the center of gravity of the body is between the legs, bend the knees downward, and the upper and lower legs are 90 degrees
Training intensity
15 pcs/group, 6 groups in total
Precautions
Don't buckle your knees inward, don't move too forward
3
Training site: thigh adductor, gluteus maximus
TRX side lunge
Step parsing
(1) Stand with your feet apart, twice the width of your shoulders, your toes 30 degrees outward, your hands gripping the TRX handlebars, and your arms straight
(2) When squatting, the center of gravity is tilted to one side, the pelvis and shoulders are facing straight forward, and the knees are facing the shoulders
Training intensity
10 pcs/group, 4 groups in total
Precautions
Do not rotate your pelvis
4
Training site: biceps femoris
Seated leg curls
Step parsing
(1) Adjust the position of the instrument, so that the back of the thigh is close to the seat, the leg is straight, and the back of the foot is pressed against the instrument
(2) When exerting force, force the back of the thigh, and press the instrument down until the upper and lower legs are at 90 degrees
Training intensity
20 pcs/group, 4 groups in total
Precautions
Slow the force, not too fast
5
Training site: core muscles, quadriceps
Lift a balance ball with weights and squats on one leg
Step parsing
(1) Stand on one leg on the ball, stretch the other leg back, and hold the croissant with both hands
(2) Squat with the supporting leg with the back straight, squat until the thigh is parallel to the ground, and the other leg is straight forward, while lifting the croissant with both hands
Training intensity
10 pcs/group, 4 groups in total
Precautions
Move slowly and continue to exert force, do not fall and get injured
Edited - Alex Xi
文字-JL、Alex Xi
Photography - Zack
New Media Editor - Koi
Venue provides-LIKE FITNESS Le Fitness Studio (Qingnian Road Store)