Shirya don Lokacin Ski

Wadatacce

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Shirya da kyau don lokacin kankara yana buƙatar mai yawa fiye da hayar kayan aiki. Ko kai jarumi ne na karshen mako ko kuma ɗan wasan ƙwallon ƙafa, yana da mahimmanci ka bugi gangaren a cikin mafi kyawun yanayin da zai yiwu. Bi nasihohin motsa jiki don gina ƙarfi da guje wa raunin kankara.

Tukwici na Lafiya

Yana da mahimmanci ku mai da hankali kan horarwar ƙarfi kamar cardio da sassauci. Yakamata ku haɗu da takamaiman ayyukan ɗaga nauyi don yin tsere a cikin aikinku wata ɗaya ko makamancin haka kafin ku buga gangara. Yayin da kuke gangarowa daga dutsen, quads ɗinku, ƙwanƙwasa, da ainihin aikin kan lokaci don daidaita ku da kare haɗin gwiwa. Don haɓaka ƙarfi a cikin ƙafafunku, jerin tsattsauran ra'ayi, bangon zaune, da huhu wuri ne mai kyau don farawa. Za ku kuma so kuyi aiki da ainihin ku, saboda ita ce cibiyar wutar lantarki ta jikin ku kuma tana kare bayanku.

Mikewa

Baya ga sanyaya jiki, zaku so ku sassauta hamstrings da ƙananan baya. Hanya ɗaya don guje wa raunin ski na yau da kullun ita ce ta shimfiɗa. Sarah Burke, ƙwararriyar Freeskier da X Games Gold Medalist ta ce "Da zarar kun hau kan tudu kuma kuka yi ɗumi -ɗumi, ina ba da shawarar yin shimfida mai ƙarfi kamar jujjuya ƙafa, jujjuya hannu da murɗaɗɗen gangar jiki." Lokacin da kuka gama don ranar kuma kuna shirye don shiga ciki, mai da hankali kan shimfida madaidaiciya.

Raunin Ski na gama gari

Domin a zauna lafiya a kan dutsen, yana da muhimmanci a kasance a faɗake ga sauran masu wasan ƙwallon ƙafa, musamman a lokacin babban yanayi da kuma lokacin gudu. Hadari ko tsiron ƙafar da ba daidai ba na iya haifar da rauni a kai ko tsaga MCL. "Mata sun fi kamuwa da raunin gwiwa saboda raunin hamstrings, don haka ina ba da shawarar mai da hankali kan waɗancan tsokoki kuma suna yin ƙananan ayyukan motsa jiki," in ji Burke. Sanya isasshen kariyar kai yana da mahimmanci. Burke ya kara da cewa "Kowa yana sanye da kwalkwali, daga ribobi zuwa tsoffin mahayan nishadi. Ba ya daukar komai a saka daya kuma zai iya kubutar da ku daga mummunan rauni," in ji Burke.

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