Step step

Technics execution. When traveling, the skier's stepped step is alternately repelled with his legs and arms. With the end of the repulsion by one foot, he immediately transfers the body weight to another leg. Ski does not slide. The skier puts a stick on the support until the end of the repulsion of the same time and the opposite hand (there is no free sliding phase). Thus, it relies simultaneously on both sticks. When moving with a stepping step, the skier makes rummage through bending leg, not flexing it with Mahe. With the beginning of the lunge, the skier continues to bend the supporting leg, and the strongest skiers, as a rule, immediately begin to bleed it in the hip and knee joints, i.e. to repel.

Running step

Technics execution. Steep short lifts (15 ° and more) skiers overcoming a running step. From the moment of putting the stick, the body mass moves to the hoof leg. Next follows standing ski to the lounge. Well-trained skiers start the lunge simultaneously with the straightening of the support leg, and sometimes N before. The lift is overcome on the legs heavily bent. Temp with a running step 70 cycles in 1 min.

Steps "Raytury" and "Christmas tree"

Technics execution. Ski, located above, slides in the direction of movement, and the toe of the lower ski is assigned to the side. The angle of laying the lower ski depends on the rises and slip conditions of the skier's hands alternately.

Technics execution. The rise of the "Christmas tree" is used when overcoming lifts directly. In this case, the way to lift the ski socks is bred to the side in the direction of movement, and to improve the grip with snow, the skier runs skis to the internal ribs. The steeper the rise, the more ski socks are bred.

Lifting "Lestenka"

Technics execution. To climb the "ladder", you need to get up left or right sideways to the rise, put skis to the upper edges and climb into the palm steps. If the skier overcomes the rise, turning to it right sideways, then he is repelled with his left hand, at the same time flexing his left leg, and right leg Takes away from the left. With the right skiing and stick on the snow left leg assigned to the right and so on.

Running is alternating movements lower extremities with a certain cyclicity. Such an alternation is called a running step. The running step includes a push with one foot, short-term flight, landing to another leg, after which it follows the repulsion of this foot with simultaneous fly movement first and transition to the repetition of the cycle.

The running step on various distances is distinguished by the step of step, its length and mechanical mechanics to the push foot, the position of the body.

Running short distances It has its own characteristics and therefore the running step of the sprinters must be considered separately.

For medium and long distances, the first place comes out the question of the optimal running technology, which allows saving the power of the runner and at the same time maintain sufficient speed.

Length of the running step

Let's start with the first - in fact, the physiological component is the length of the running step. Short jog, it is possible and suited to some runners - for example, regenerating after the injuries of the lower limb or the elderly, but in general it is an unproductive method - muscles work in a quarter of power, and the joints are quite limited in movements.

In addition, such a "seven" run leads to the early development of fatigue, provokes phlebitis, inflammatory processes in the binder and articular device.

Too long step is extremely exhausting the runner, disrupts the ergonomics of movements, devastably acts on the spine. Such a run is reminded of jumping kangaroo, muscles and joints do not work cyclically, but in a squall mode, when a sharp load is replaced by no less sharp stop of work (at the time of the flight).

The labyrinth of the middle ear of a person responsible for coordination is not adapted to such a type of movement (although it is possible to "exult" it), and therefore coordination of movements with a wide step, one way or another, is disturbed.

Step length individual. On average, the optimal step can be calculated based on an approximate length of 65% of the growth of an athlete. That is, for a person height 165 cm The length of the runway fluctuates around 105 cm. It is impossible to consider such a length of universal for all athletes with an increase of 165 cm.

But focusing on this figure, experimentally can be determined optimum length. When the running step is suitable - running becomes light, smooth, not exhausted and does not require constant control over the position of the limbs and body.

Frequency of the running step

Step rate directly depends on its length. It is necessary to run so that in the process of running there are no delays or, on the contrary, accelerate the step. The change of movements should be smooth, otherwise inevitably either stacking on the leg in front, which is fraught with the overload of the joints of the lower extremities and the fall, or the legs are too early, followed by slowing down and making the housing ahead. The alternation of the running phases should be smooth, without a visible transition from push to the impetus.

Body position when running

The torso runner on long and medium distances should always be in vertical position - Even at the time of the start, which at these distances is "high".

Sometimes inexperienced runners seem that the slope of the body forward increases the flow of the body and creates an imaginary feeling of light run. In fact this is not true. Fielding rises - this is true. But the acceleration obtained in this way is not decisive for running on long distancesBut the risk of falling, stacking, rhythm failure and step rate is very large.

In addition, with such a posture, the load on the muscles of the neck and the middle part of the spinal column, as well as the stop, increases. If you throw back the torso, then the step becomes excessively high, energy-consuming.

When lowering the foot, a typical splinting sound is heard, the risk of anger of ankle joint, the lower spine. One way or another, the improper position of the housing leads to excessive energy spending.

The position of the hands and amplitude of movements

And a little about the position of the hands. Hands should help the runner - reduce body twisting in the lumbar department, maintain balance. When the hands run, the hands bend in the elbows at an angle slightly less than 90 ° and bred on the side horizontally - no more than 40-45 °.

Free, unprotected movement with hands, with an amplitude that does not leave more than a third of the running step helps to keep the rate of running, support the breath and proper biomechanic of the body, reduce the load on the legs and the spine.

The main differences between a running step and walking step - faster body movements and higher cadence (steps rate) during running (see Fig. 4.4). Therefore, every next running step we begin immediately after touching the surface is touched. To achieve this, the case must remain straight and slightly tilted forward to maintain the moment of movement.

Fig. 4.4. Running step: a - landing; b-repulsion; in - ascent

In fact, many walk walking with landing on the heel, not aware of what serious negative impact it has on the technique, rationality and economy of their running. Running walking step leads to the elongation of steps, braking, increases the shock and rotary forces, is characterized by a low frequency of movements due to an increase in the time gap between the landing on the heel and the transition to the middle phase, the need for significant additional muscle efforts to repulsion and maintain the moment of movement at the beginning of the following Step.

Running walking is a vicious circle. You are always trying to "catch up" the foot, which is in contact with the surface longer than necessary, because of which it is difficult to maintain high cadence. The beginning of each new step and maintaining movement forward requires the application of large muscular efforts, and in a moment you again find yourself in the same position as at the beginning of the previous step. Of course, you can run and the marathon, but this way of running is still undiscome.

The only way to escape from the vicious circle is to force the feet to land under the center of gravity, so that the torso never turned out to be behind them and you could begin another step by a simple lifting of the leg, and not repulsion.

Is there a chance that you are just forced to run with landing on the heel? Exists. It all depends on what you are shovel. If you run down cool slope In traditional sneakers, to control their speed, you will slightly reject the torso back and land on the heels. Imagine how otherwise you will overcome the same descent with barefoot or in minimalist sneakers that make it possible to run naturally. You will not land on the heels, the first part of the foot will come in contact with the surface. It is the stops that will adjust the blow and speed, helping to hold a more balanced and dynamic posture.

Natural jogging. Easy way to run without injury / Danny Ebshire and Brian Metsler. M.: Mann, Ivanov and Ferber, 2013. 240 C.Palls with the permission of the publisher.

Treadmill occupations are affordable and effective way Maintain yourself in shape, maintain health and youth for men and women.

Applying various high-speed modes and other ways, you can successfully work out muscles and remove extra kilograms.

How to lose weight with this simulator? The only condition for obtaining an effect from classes is to comply with the necessary rules and the presence of one hour of free time every day.

The use of walking on the simulator

What could be useful to walk?

1. Maintain good physical form without excessive loads;
2. Training cardiovascular and respiratory system;
3. Regulation of the load intensity. Ability to set various parameters: from small loads to rather significant;
4. The absence of any restrictions for age in age.
5. The possibility of using any free time.
6. , as gentle exercise.

How to walk to lose weight?

Before starting to training, you need to learn a few important ruleswhich will be discussed below.

How often do you need to do?

The walking program for burning fat is individual. On average, it must be one hour per day.Some coaches advise on this simulator every other day with intensive load. Can be used different kinds Classes, such as: walking uphill and with weights, which imply different duration and different level Intensity. How often and? To begin with, it is enough to engage twice a week. Gradually loads and frequency of classes must be increased.

What pulse and speed should be?

Schemes for walking speed from different coaches may differ in virtue of different approaches. One of the most frequent recommendations is to determine the speed when orienting the pulse frequency, which should be equal to one hundred thirty shocks. Although this indicator is for each individual. Depending on the goals persecuted in the process, in sports circles It is accepted

• The value of the maximum pulse depends on age, health status, presence or absence physical trainingas well as existent kilograms.
• The simulator equipped with a cardiodeatus will help control the pulse frequency and correctly adjust the load.
• Prepared training must be a warm-up, which is made walking at a slow pace. The speed of walking must be gradually increasedTo reach the pulse rate indicator, which is equal to an average of a hundred and thirty shocks. The speed should be such to maintain this indicator for twenty minutes of walking.
• Then on final stage Training speed smoothly reduce. The recommended time of this stage of training should be ten percent of the time of all classes.
• An indicator that you have chosen too much speed is the feeling of strong fatigue, so the speed must be adjusted towards the decline.