Sport

Keep your legs half bent
This is lesson number one, but so many people forget about it! For beginners, the half squat position is new to them, so they try to straighten their legs every time and thus upset their balance. Half bent knees give you the ability to control your skis and keep them parallel to each other (not crosswise or apart).

Another bonus of half-bent legs: you’ll be better prepared for small jumps due to bumps that may be encountered unexpectedly on the piste. Riding on straight legs can be compared to travelling on a bus on a not-so-smooth road. How long can you stand on straight legs without additional support from the handrails? Now try bending your knees even more and you’ll be surprised how much easier it is to control your body and technique and how easy it is to jump off small jumps and even slopes.

Make sure that your heel always stays in the heel cup of your ski boots. If it does not, it means that you have not bent your legs at the knees enough.

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Backstroke is the best style for those who are concerned about spinal problems. Most orthopaedists advise people with scoliosis, osteochondrosis and other spinal conditions to swim this style. This style will also appeal to those who, for one reason or another, do not like to put their face in the water.

Highlights
Backstroke is the easiest style of swimming in terms of technique. You only need to feel confident enough in the water to relax in the backstroke position. Although you can swim backstroke quite fast (faster than breaststroke), you should not be in a hurry. It is very important to learn the correct technique.

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Running is aerobic exercise, and according to scientists, it generates much more brain power than just fitness or going to the gym.

When we run, we pump our heart and lungs, which in turn improves cardiovascular function. Our pump works better, oxygenated and glucose-rich blood gets to the brain faster, and we start thinking faster.

Good memory and attention to detail
The next benefit of running is improving memory and preventing age-related dementia, i.e. senile dementia.

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Method #1. The ‘Doorjamb’ test
To test the flexibility of your hips, stand near a doorjamb or other tall, narrow object so that one foot is in the opening and the other is near the wall. Kneel down on the knee of the leg that is next to the wall and rest your spine on the jamb. The spine should be in an upright position. There will still be a small gap between your back and the jamb, and we will try to remove it. To do this, simply tilt the lower part of the pelvis so that this gap disappears. That is, it is as if you are spreading your back along the joint. If during this exercise you feel tension in the area of hip flexors, it means that they are too ‘wooden’.

Method #2. Ankle flexibility
Sit barefoot on a chair so that your soles touch the floor completely. Place something in front of your toes that would be higher than your knees (for example, a massage roller). Now you need to touch this roller with your knees. To do this, gently move your pelvis forward, but keep your feet in the same place. If you can not perform this task without taking your heels off the floor, it means that your ankles lack flexibility.

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So, the first thing you need to do properly is to get dressed. You should not put on too many layers of clothing, because if you run in the rain, all your clothes will get wet and you will be even colder.

Ideally there should be two layers of clothing – the one that fits over your body and your outerwear. Of course, it would be better if the first layer was thermal underwear or sportswear made of special fabric that dries quickly and allows the body to breathe. Outer clothes: it is better to put a cap on your head, so that drops do not interfere with the view on the road, trainers with non-slip soles are better, and on the very top you should wear a windbreaker, which will not let moisture through and at the same time will allow the body to breathe.

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