The Best Skiing Leg Exercises

Today I was doing a Google search on some of the best skiing leg exercises. Panorama resort is so magical for those interested in ski Canada adventure.

I was shocked by some of the recommended ski fitness programs and the exercises that were recommended.

Not only was most of the information coming from people whose qualifications were impossible to find, but the suggestions that they were making could actually get a person hurt.

(Note: If you’re wondering what my qualifications are, I’ve been an NSCA-CSCS (Nationally Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association) since 2001. My background is in developing effective fitness programs for athletes and athletic teams.)

I’m sure you’re wondering what the suggested exercises were and if you are currently using any of them in your program.

Here’s a short list of the one’s that might actually hurt your program:

  • Knee Extensions
  • Leg Curl Machine
  • Leg Press or Hip Sled
  • Smith Machine Squats

And, I bet you’re wondering why you should avoid these exercises, too.

Let’s look at them one at a time.

1) Knee Extensions

Most people are familiar with this machine. You sit down, lock your legs in place and then extend at the knee by using your quadriceps (top of the leg). Not only is this not a motion that you’ll be using on the slopes, but it puts undue pressure directly on the knee joint. Is it important to have strong quads when skiing? Yes, but the wear and tear that you’ll experience over time in using this machine for skiing or for any reason will outweigh any potential benefit.

Recommended Alternative: squat and lunge variations

2) Leg Curl Machine

If you’re going to use either exercise #1 or #2, the Leg Curl Machine is the better option, but still does very little to directly improve your fitness for skiing. What is good about the focus on this muscle group is that most people are quad(ricep) dominant and do need to spend more time strengthening the back of the body (posterior chain) including the hamstrings. However, this exercise in particular focuses on activation of the hamstring through flexion of the knee joint. For ski performance and injury prevention, it will be far more important to focus on activating the hamstring through hip extension exercises. Greater stability and strength at the hip will provide for better cushioning on your landings and will help to stabilize the knee helping to prevent some of those unsightly injuries.

Recommended alternative: deadlift exercise variations

3) The Leg Press aka Hip Sled

Most people are familiar with this type of machine. Normally, we’ll see 2 versions – one where you are seated upright and are able to push a platform directly in front of you, and the second where you are in a lying position with the weights positioned above you at an angle. One benefit of the leg press is that it allows you to increase the resistance of the exercise by adding more weight. A second important factor to note is that the leg press exercise is a compound movement (you are moving at both the hip and the knee). What detracts from the benefits of this exercise are 1) the fact that you are in a lying or seated position, and 2) the positioning of the seat can create excess stress on your lower back because of the unnatural movement pattern it forces you through. Hopefully you’ll never be lying down or sitting on the slopes, unless it’s just for fun. Unnatural movement patterns mean that your body is moving in a way that it was intended to or is not functional to the desired result. The amount of flexion at the hip for the weight being moved is what can create excess stress at the back. Picture doing a squat while leaning forward. Now picture that same squat, still leaning forward, but with x number of pounds on your back. Ouch.

Recommended alternatives: squat and lunge variations

4) Smith Machine Squats

If I had to choose one exercise out of all of these to use with someone preparing for skiing, it would be the smith machine squat. It is the most functional in terms of the positioning that you’ll be using on the slopes and it is an example of a compound exercise where you’ll be activating the muscles around the hip and the knee at the same time. What is undesirable about this exercise is that it, too, forces unnatural movement patterns at the hip and lower back. These unnatural movement patterns can compound the impact of existing imbalances at the hips and lower back, and then spread to other joints of the body.

Recommended alternatives: squat and lunge exercise variations

Adjusting Your Skiing Fitness Program

Take a look at our blog post ‘3 Leg Training Exercises for Skiers’ for samples of what you can add to your existing program to help get you better prepared for the slopes. For our complete 6-week ski fitness program see the offseason ski program where you can get our “10 Stretches Every Skier Should Know” for free and also get a members only discount on the 6-week program.

David Bohmiller is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA). His Off-Season Ski Program has been used by hundreds of men, women, and competitive skiers to gain an advantage on the slopes and ski with fewer aches and pains and with stronger muscles.

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Digital Art – The Best Programs For Beginners

Digital painting can be a fun and creative way to pass the time, but it’s not as easy as picking up a brush and getting started. Creating a concept boards with digital arts tools help also beginners to lessen time finishing their projects.

To create digital art you’re going to need a great computer and software, both of which can be expensive. That’s why it’s important to invest in the right tools for your needs, so that you don’t waste time or money on things that you don’t need.

In this article, I’m going to go over some of the best programs for beginners to use when they are just starting out with their digital art journey.

I’ll also be covering different types of software that you should consider depending on what kind of artist you want to be in future (if any), so if you’re looking for something specific then make sure to check out my recommendations below!

Whether you’re a professional artist or just a beginner, the digital age has afforded so many tools to help you create beautiful art. But what are the best programs for beginners? And exactly how do you get started with them?

Adobe Photoshop

If you’re new to digital art then Adobe Photoshop is the perfect program for you. It’s simple to use, easy to pick up, and it doesn’t take long to learn the basics. This program allows you to draw and paint on a blank canvas, as well as edit and enhance your photos in a variety of ways. It even has a whole host of features specifically for artists. You can use Photoshop to create unique pieces of artwork from scratch or touch up images that you have taken or found online.

Photoshop Elements

Photoshop Elements is an alternative version of the Photoshop program that offers all of the same features but has a much smaller price tag attached to it. This version of the software is designed specifically for beginners and hobbyists who don’t plan on using the program professionally.

Corel Painter

If you want your art style to be more traditional then Corel Painter may be a better option for you than Adobe Photoshop.

Digital art is a blanket term that covers many different styles of art and design. It can be used in traditional media like print and packaging, or it can be part of interactive pieces such as websites and digital games.

In this article, I’ll be discussing the best programs for digital painting and illustration. These programs are good for beginners, as well as experienced artists looking to branch out into digital art.

On a side note, if you’re new to digital art, you may want to check out my article on what equipment you need for digital painting. It also goes over some basic terms to help get you started.

The first software on this list is Procreate. Procreate is an iPad app that’s been gaining popularity among artists since its release in 2011. The developers have kept up with the latest trends in the industry by adding features like pressure-sensitive stylus support, which means you can use the popular Apple Pencil with your iPad Pro to paint with Procreate.

It’s also one of the most affordable options on this list at $5.99 USD (or your local currency equivalent). In addition to being inexpensive, it also doesn’t require any subscriptions or monthly payments like most other programs do nowadays (looking at you Adobe).

Creating art is a journey. You take one step at a time. With digital art, you’re faced with not only developing your artistic skills but also learning how to use a digital art program to make your work come to life. And there are a lot of programs out there that can help you do just that.

But which one is the best? Which one should you start with?

You have several options available to you when it comes to choosing the best digital art program for beginners. Some are free, others are paid. Some are better for certain types of projects than others. Here’s a rundown of some of the most popular options.

Termites Are Not The Only Things That Cause Damage

Termites are not the only things that cause damage to your home and can be a problem here in the Lowcountry. There are many other insects and animals that can do damage to your home. Termite inspection Sunshine Coast will eliminate the termites that invading your home in a few months.

Mice and rats can chew through electrical wires causing fires, they also chew through plumbing causing leaks to occur in your home.They also leave droppings which can cause health issues!

Carpenter ants also cause problems with wood. They do not eat wood but will hollow it out for nesting purposes. Carpenter ants are usually black in color and can grow up to 1/4 of an inch long. Carpenter Ants are often confused with termites because they both like wood, the difference is Carpenter Ants do not eat the wood but rather nest in it and termites do eat the wood!

Carpenter bees make holes in wood which can cause structural damage to a home if left untreated. The holes made by carpenter bees are used for egg laying purposes, once hatched the larvae feed on pollen and dig deeper into the wood destroying parts of your house!

Termites are not the only things that cause damage to your home or business. There are many other pests in the world that can cause damage and cost you money. The following is a list of other pests and how they can cause damage.

Silverfish- Silverfish are small, wingless insects that get their name from their silvery color and fish-like movement. Although their diet consists mostly of carbohydrates like sugars and starches, silverfish will eat almost anything including paper, glue, cotton, linen, and even dead insects. In the wild, silverfish help break down dead plant matter and recycle nutrients back into the soil. However, in your home or business they can be a nuisance and destroy important documents or stored items like books.

Carpenter ants- Carpenter ants are destructive to homes as well because they create tunnels within wood by chewing through it in order to build their nests. Although carpenter ants do not actually eat wood like termites do, they can still cause extensive damage because they dig galleries through wood to form nest sites. When carpenter ants infest your home or business they can cause significant structural damage if left untreated.

Termites are not the only things that can cause damage to your home. There are a number of other pests and animals that can create problems and require professional attention.

Squirrels, raccoons and other rodents have been known to chew through wiring in the attic, which is a fire hazard. These creatures will also chew holes in siding and roofing materials and destroy insulation.

Mice and rats will eat wood framing in the house and can also destroy insulation. These rodents need to be exterminated by professionals.

Pill bugs and earwigs eat plant material and may work their way into your home through a crack or hole near the soil. Once they get inside, these bugs will find organic matter to eat such as wood or clothing. Earwigs are also known to bite people.

Ants are another problem for homeowners. They will eat organic material such as wood, clothing or food inside your home if given access to it. If ants get into your house, you may end up with an infestation that requires professional extermination services.

Termites are not the only things that can cause damage to your home. It is easy to confuse other issues with a termite infestation and call an exterminator, when really you need a contractor. Termites are not the only things that can cause damage to your home. It is easy to confuse other issues with a termite infestation and call an exterminator, when really you need a contractor.

To get the best value out of your home warranty, you need to understand exactly what is covered and what is not. Some policies cover only the items that are specifically listed, while others cover the whole system if any part of it fails. For example, a heating system warranty may cover the furnace, ducts, thermostat and air conditioner, but not the electrical wiring or plumbing. Some companies will not include labor costs in their warranties, so that bill would also be on you.

In some cases, a home warranty may be included in the purchase of a home. If this is the case for you, be sure to get everything in writing and make sure you understand the terms of the warranty before you sign anything. When purchasing a home warranty for an existing home or new construction, compare several companies to ensure you are getting the best price and coverage available. Book now for initial check up of pests in your home.

How To Make A Documentary

How to make a documentary is a question that many budding filmmakers ask themselves when they start out. It is a very challenging but also rewarding genre of film making. A good documentary can be as moving and thought provoking as any fictional story, but it takes more than just an idea for the film. You need to have a certain amount of knowledge about the subject in order to get it right, so here are some tips on how to make a documentary. In creating a documentary the concept boards will follow after you shoot a video.

All documentaries start with an idea, and a filmmaker—or, more likely, several filmmakers. Once you have a solid idea, you need to find a story that’s worth telling.

The best documentaries tell stories that are stranger than fiction. They usually center on a person or people who have overcome great obstacles in life, and they feature compelling characters who you will want to watch on screen. Documentaries can also be compelling when they offer an alternative perspective or challenge your way of thinking about something you’ve always taken for granted. Here are some examples:

A great documentary explores complex issues through the experiences of real people. If a documentary is going to work, it should make you think about the subject in new ways or see it from a different point of view. A good documentary makes you feel something too—it might make you cry, or laugh, or scream at your TV in frustration. The best documentaries inspire viewers to learn more about the subject after the credits roll by offering resources that offer further insight into the issue or the place where the film was shot.

A successful documentary doesn’t have to be your masterwork. It just has to help you raise money to make your next film. The best way to do that is by making a great trailer—a short (1-3 minutes) edited sample of your documentary.

If you’re making a documentary about Bill Gates or a politician, you can probably get enough footage for a good trailer by shooting one or two hours of interviews with this person. But if you’re doing something more creative, like an expose of the inner workings of a corporation or a story about the life of an independent inventor, you’ll need to shoot way more footage than that.

Before you start editing, ask yourself what the point of the trailer is. Is it just to give people an idea of what the movie will be about? Or do you want to use it as part of your pitch package? In other words, are you trying to sell people on giving you money?

I’ve been a documentary filmmaker for over fifteen years, and on a daily basis I talk with filmmakers who are just getting started. My advice is always the same: Before you make your first film, you need to make sure that you’re ready to be a filmmaker. What I mean by that is that it’s not enough to just be good at making films; you have to be prepared to deal with all of the other stuff—the business end of things, the fundraising and marketing, the countless other tasks required to get your project made and distributed. Documentaries are in the news. Every week there are new ones on TV and on the web. The most popular documentaries have millions of views on YouTube.

Telling a story about someone or something is one of the oldest forms of communication, but it has never been easier to produce a documentary than it is today. Documentary formats have changed dramatically over the years, from being big budget affairs to being low budget affairs. This makes it possible for everyone with a story to tell or an idea to make a documentary, even if you have little to no experience as a filmmaker.

Making a documentary takes hard work and determination. If you want to make a documentary, you need to be extremely dedicated and willing to spend hours upon hours searching for the best footage, talking with the right people, editing your footage into something wonderful, and then promoting your film so that it reaches as many people as possible. This can be a difficult process, but if you’re ready to make a documentary, there are many different things that you can do in order to get started. Learn how to create your documentary film.