Tips and Advice for Cross Country Skiing for Beginners
All skiing originate in the longitudinal skiing. In the past, the skis were primarily a means of transport and as an aid in hunting and war, but nowadays it is mostly a hobby for people who enjoy outdoors and want to combine it with healthy exercise.
Good and effective fitness training
The cross-country skiing gives you very good and effective cardio workout. The whole body gets a thorough review when use is made of virtually all muscle groups in your body. The sport gives you a challenge and you can keep developing, because it takes time to learn the technology.
Essentially there are two different techniques. The basic type is the classic skiing. It consists of four different so-called bills: HERRINGBONE, diagonal, poling with the firing and poling.
HERRING BONE used for steeper slopes and when it is appropriate that, by forming a V of skis, go up the hill through the scissors forward and upward. Diagonal skiing means that the opposite legs and arms work alternately to the rider forward in the groove. This type of ride is used in all steep slopes. Poling with the push is used when there are still a little tilt up on the hill. When the slope becoming flat parts and down hills so a change was happy to standard poling.
Skiing or skating
The second style in the length of the skiing is Skiing or Freestyle. Within this style there are five so-called switches. Two of them are skiing again, man “heaving up” on a steep slope and up the skate, which was also used on steep slopes.
Third gear is considered by many as the toughest thing when you take a stavtag for each leg kick. Float skating is a slightly more pleasant flavor. It takes a stavtag for every two leg kicks. This technique is used on flat surfaces. If we use the fifth gear so only works the legs, it does not use at all of the arms to somehow punt forward.
IMPROVE YOUR TECHNIQUE
- With good technique, you will be more effective at cross-country skiing. You use the minimum amount of energy to achieve the highest possible speed.
- Cross techniques can be divided into two products: classical and freestyle (bumper).
- Within each style there are several techniques. In classical cross-country skiing are among other diagonal, double poling with and without the park and fish bones.
- The key technology factor is perhaps adaptation. If you can adapt to the terrain and take it as it comes, you have a big advantage.
- If you want to improve your skiing technique you have to be aware of what you are doing. This applies to everyone – from beginners to elite athletes.
- Diagonal Walking is the easiest and perhaps most natural technique to begin with. It is used in small gradients and the novices even on flat terrain. It serves as a walking / running on bare ground.
- Diagonal movement will follow our walking patterns. The starting position is feet parallel. Diagonal movement starts and ends in the starting position. The entire movement should feel like you’re falling forwards. That is, the weight is on the leading foot. The hips should feel high.
- A high starting position allows and enables you to make big pendulum movements. You use your arms active and turn them parallel to the legs. They follow the track parallel to and close to the body.
- Try to put forward (not up) hand as far as possible. The bar indicates when a little backwards from the moment it is put into the snow. The rod is parallel to the main base, so that it comes with no direction of movement.
- In the kick back, the leg is extended. The body line is more or less straight and leaning forward – stretching from the heel up to your head. The leg you kick off with the swing forward as straight as possible. The supporting leg is also held straight (hip high).
- Smoothly and effortlessly hip work helps diagonal time. Look ahead of the track. If you hang with your head and look down affects head position technique negatively.
- Double poling is more difficult for beginners than diagonal technique. It may be that it requires more strength and ski feeling to switch to this technology.
- Double poling is used on flat and slightly downhill slopes. It is much more power in double poling of the park which therefore is used to maintain momentum in the more demanding terrain.
- The initial position is high, with the weight on both feet and the feeling of falling forward. Try to bring your arms as far as possible. The rods should be turned slightly backwards and kept close to your body when inserted into the snow.
- Bend your upper body active and put the weight on the arms. Then the arms back. The hands’ crossing at knee level and completes the movement with your arms behind your body. Straighten the body between each poling.
- Most people have to think and work consciously with weight transfer and forward drive. The main transfer means that the entire body weight is transferred to the supporting bone, which you then slide with. It requires you to lean forward and the hips are stretched forward and up.