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.

Article Source: http://EzineArticles.com/expert/David_Bohmiller/205061

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Five tips for a better storyboarding experience

Know your story

Think of your tv storyboard as your visual diet – the things you focus on eating every day. You have to identify what is important in your storyboard, and then go get it. It may be easy for you to say these are the things I need to see, but it’s not always that easy for others to see what you’re seeing. Whether or not you get what you want out of your focus may spell success or failure for your storyboard.

Your storyboard is your vision of what your movie should be. It serves two purposes: It helps you find funding and it helps give you a sense of direction. The first step in making a movie is to create a storyboard. A storyboard is essentially a visual representation of how your movie will begin and end. It can also be used to brainstorm ideas for scenes and characters. It’s useful to have several different versions of your storyboard so that you can see different aspects of the movie in different light and with different shades of gray.

Find re-usable assets

When you’re working on a video without a storyboard, it can be hard to know where to start. The hardest part about video production is often deciding which shot or sequence of shots will be best. In this post I’ll share some techniques for finding re-usable assets. These are things you can reuse over and over again in your video, whether they’re props or creatures. You can also find inspiration for your scenes from other videos, pictures, or artworks.

Whether you’re a storyboard artist or a visual effects supervisor, every episode is full of tiny details that need to be designed, placed, and blended. You’re constantly thinking of solutions for the next shot instead of worrying about the art. This is why it is important to have a system for finding reusable assets. You wouldn’t want to spend time trying to find a model for a chair if you could instead search for photos of that particular model on Byond. This is how Reusable Assets can help make your life easier.

Break out the copy

Have you ever sat down to write a story, and just couldn’t get it started? It seems like a daunting task, especially if you’re struggling with a similar issue with a draft of your novel. But it’s actually easier than it looks. Break out the copy of your storyboard and see how many similarities you can find between your story and the product you’re trying to develop. This exercise will help you see the big picture and break big tasks into smaller pieces that can be accomplished one at a time.

A storyboard is a rough outline of what you want your animated character to look like at various stages in the story. You can use it to help design the look of your entire film, or just a few key scenes. Break out the main poses and poses for a scene that shows your character doing something exciting. Break out individual frames for each pose as you get interested in designing the motion of your character. Don’t worry if it looks rough – you’ll get better at drawing characters later.

Move your camera

It’s easy to become overwhelmed by the many choices available when choosing a video topic for your animation. The truth is there are a lot of factors you need to consider before you choose a subject for your animation project. Animation is somewhat of an art form in and of itself, so there are certain things you need to consider readjusting as you progress through your storyboard. This article can help you figure out where to start moving your camera, and what camera equipment you should be using.

Camera movements are often the first thing an artist sees when they begin working. It’s hard to imagine being anywhere else. It’s equally hard to finish a project if you’ve spent the whole time thinking about how best to frame a shot or which post-production software you should use. When the perspective changes from your static shot (which is how most of us see our own work) to live action, it can be hard to remember where you were held. My goal for this article is to provide you with three simple ways you can get out of your own way.

Print for readability

Once you’ve decided on your target audience and pitched your story, the next step is to figure out how you are going to get there. This is where the magic of storyboards comes in. When you know how you want your story to end, it becomes much easier to visualize it and outline its events. To make things even better, having a printed version of your storyboard can become quite valuable in terms of keeping others engaged throughout.

Make sure you are holding your storyboard in your hand so you can see exactly what you need to write about. It can help you get a better idea of how a scene should go and what words should be used. You may also want to use a different pen or pencil for differentiating between camera angles, for example. Having a rough outline can also make it easier for you to retain something once you write it down. Visit this article to read more about storyboards.

Motherhood Tips for expecting mums

Taking care of a new baby can be a scary time. But there are things you can do to ease the anxiety and prepare yourself for new parenthood. Mums can learn a lot from giving birth, Look through these motherhood tips for expecting mums and find out how you can take care of yourself as a new parent. Some of these things may seem obvious, but some may not. Ready to give birth? Vitamin d pregnancy is essential for human health, particularly bone, muscle contraction, nerve conduction, and general cellular function.

A new mother is a special case and there are a number of things to consider. It’s a time for hugs and high fives, not for advice. We all want what’s best for our new babies and if there’s anything we can offer, please do offer it. But being a new parent also means it’s important to approach the period with a cool head and an open mind. This is what Motherhood Week is all about – bringing together mums, shyster dairies and other folk with new kids under 5 for a cup of tea, a game of catch or perhaps a spot of socialising in one of our city’s less scruffy pubs.

Before you go into labour, there are a lot of things you should consider. It’s no secret that being a new mum can be an inspirational and amazing experience. But with so many things to do and so little time, how can you get everything done? Here are some useful tips for expecting mothers.

Being a new mum can be a tough time. Even more so if you’ve had a baby during the pandemic. Mums can get stuck in a rut financially, financially and emotionally. New mums need all the support they can get to get off the ground again and get back to living the life they wanted. Here are some useful tips for mums who are expecting a baby.

Having a baby is a major life change. It can be the leap into parenthood that you’ve dreamed about since you were a child. But with a new arrival comes new responsibilities and a need to learn how to best meet those needs as a new parent. Expecting mothers know that it’s important to bond with their babies as soon as possible. There’s no time to figure out baby-rearing skills after the birth of your baby. Motherhood is a time for breastfeeding, playing, bonding, and establishing your parenting style.

A lot of mums don’t want to talk about how they’re feeling, particularly if they’re not in a good mood. Some feel guilty about ‘not feeling well’ and withdraw from society. But there’s far more support out there for expectant mums than you might think, particularly if you’re struggling with feeling unwell or disinterested in traditional milestones like giving birth or graduating from university. Mothers are not alone in their feelings. Expectant mums need support in finding the best way to bond with their babies (and themselves), something that can only be achieved through playing.

Get A Flat Stomach With Pilates Exercise

If you are looking for a way to get more flat stomachs, then Pilates is a great way to start. It doesn’t matter whether you are doing it for health reasons or not, as long as you are doing the exercises correctly. A flat stomach is what happens when your stomach is outside of the proper area. This will not only help you have a flatter look but will also make it easier for you to do any exercise since you won’t be so much pressure on your abdominal area. You can become a qualified pilates instructor course within 4-9 months of training.

If you are exercising for health reasons and are also trying to shape up a body that is more flat, then Pilates is a fantastic way to start your fitness journey. This is a fight against internal forces that will eventually produce flat stomachs unless you take action.This is a challenge that can be met with strength and determination, but it is one that can be conquered with time and dedication. You will need a full range of movement in order to complete these exercises properly. Make sure that you are comfortable before attempting to do any movements that may cause pain or soreness.

Pilates can make a real difference in how you feel. The simple, effective way to get a flat stomach is with Pilates. This is the type of exercise that has been around for centuries. It involves holding one position for a set duration, then switching to a different position with a shorter duration. The goal is to develop flexibility in the muscles of the abdomen and to stretch the abdominal wall so that it’s more difficult to support the weight of your body when walking or sitting down.

Pilates is a form of fitness that involves hand-to-hand combat with resistance bands. While the exercises are challenging, you get a ton of other benefits from doing them. Not only do they make you stronger and build lean muscle, but they can also help clear toxins from your body. If you’re experiencing bloating or discomfort from flatulence issues, then Pilates is a great way to improve your digestive system.

When it comes to flat stomachs, there are two approaches. The first is a strict diet and exercise regime which will help you achieve a flat stomach, and the second is a more relaxed approach which may simply include regular meals and fluid intake.Your choice will have an effect on how flat your stomach is, but how much and how consistently will depend on how engaged with training and dieting you are feeling at the time.

Pilates is a pretty interesting form of fitness that can help you get rid of belly fat and improve your posture. Basically, it involves leaning on a fixed object (a partner, or simple rope) for extended periods of time. The idea is to challenge the muscles and connective tissues in your butt, side, and upper back while killing belly fat at the same time. This is great for those who want to live a healthier lifestyle but aren’t that interested in beating their guts in a short period of time. Here’s a tip: if you want to get into some serious shape without all that traditional cardio equipment, try making your own pilates classes at home! Most of the couples do have a fitness goals to maintain their healthy lifestyle.