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All about squats: pumping the body with and without equipment Squats are a basic exercise in any training program. It is affordable, natural for the body and useful at any age. The article told what exactly squats are useful for, what muscles work, how many calories are spent and how to perform squats correctly at home.What muscles work during squatsSquats are...

Soft or dynamic: which yoga to choose We present you the main types of yoga - choose your own!Yoga is one of the treasures of humanity, which has become an integral part of the daily lives of thousands of people around the world. Since its inception in the Indian civilization almost 5000 years ago, yoga has been constantly acquiring new...

How to learn to snowboard?

Snowboarding is a fairly young sport in Russia, but not in the world. To make your skating go smoothly and have fun, we have prepared some tips for beginner snowboarders.

Preparation and warm-up

It is best to prepare for the winter season in advance. OFP, morning exercises, cardio and strength training will help you to be more resilient on the slope and avoid many injuries. If you are already constantly practicing sports, then we advise you to add balance exercises and classes in trampoline centers.

Like any other sport, snowboarding does not tolerate "cold muscles". Be sure to stretch right before skating, it is especially important to prepare your legs and back.
Snowboarding Basics

First of all, you need to understand in which rack you will ride, which leg will be in front. If you have already skated on other boards, then you probably know your leading leg. Ask a friend to unexpectedly push you in the back (not much), the leg that will be in front is the leading one, that is, it will be in front when snowboarding. Another good method is jumping on obstacles. The push leg will be the "back" on the snowboard.

Regular puts his left foot in front, Goofy puts his right foot in front.

A few more definitions, and let's get started!
Regularus (left leg in front) and goofy (right leg in front)

The board has a back and front edge. Everything is simple here. The board also has a nose and a tail. The nose will be located in front and the tail in the back, depending on your stance.

And it is very important to always remember:

- your body weight should be on the front leg

- shoulders should be kept parallel to the board

- and look ahead!
First steps

So, we figured out the definitions, found out our stand, what's next?

Let's start with a gentle slope. Let's get into the fastenings and feel our board. Fasten only the front leg, put the back leg between the fasteners and start to slide slowly. Transfer the weight to the front leg. Such skating is called onefoot.

As soon as you feel comfortable, fasten your back leg. You need to get used to having both legs strapped in. Try to move on a flat surface, jump, dance on a snowboard. Your brain needs to understand that there is no danger in strapped legs.

Plow

We begin the congress on a gentle slope, using the most universal exercise - the plow. On the slope, try to move down on the back edge, keep your balance, bend your knees, feel the resistance of the snow and find the perfect body position.

At this stage, the most falls happen, do not worry. It is very important to watch the toe and the front edge, otherwise it will dig into the snow and you will fall forward and down the slope. This is one of the most unpleasant falls, which is called "catching the edge".

To stop or slow down, put a lot of pressure on the rear edge (heels). The friction will increase and you will stop.

"Falling Leaf"

Now you need to learn how to go not just down, but driving a snowboard, move left and right. This exercise is called "falling leaf".

In order to go to the right, push harder on the heel of your right foot, and the snowboard will go to the right. Try to stop and move to the left using the same method.

We do the same exercises, only standing with our backs to the slope.

First we go down, standing "on tiptoe", without turns. And having already felt confident and balanced, we perform a "falling leaf" on the front edge.

This exercise is more difficult than on the back edge, but after it you will feel more confident, and progress will go uphill.
Turns

Most likely, you will not start this stage on the first day of skiing. But as soon as you learn how to make these turns, you will be able to overtake skiers and get the most pleasure from skiing.

For this stage, choose a wide and gentle slope. Start sliding, gradually load the weight of the front leg – the snowboard will go forward and down.

You will begin to gain speed, gradually shift your weight onto your socks, and tilt your body a little forward. Watch your body, keep your balance until you stop and the board stands across the slope. Remember your feelings, feel the moment of turning. This is called "rewinding". In this exercise, it is important to find balance and remember the movements of the body. After a while, it will become as easy for you as riding a bike.

Re-edging from the front edge to the back
Reverse rewinding

You are standing with your back to the slope, now you need to do the same thing, but in the opposite direction - to move from the front to the back edge.

Transfer your body weight to the leading leg, gradually shift your weight to the heels, keep your balance and stop facing the slope. Now combine these 2 exercises, repeat them until the end of the slope.

So, you have mastered the most difficult exercise - perekantovka. Repeat this exercise until you feel confident.

Now you can go to the mountains!

Hiker's dictionary: terms that will come in handy in the mountains

Words you need to know when going on a mountain hike.

Shadow slope, marginal crack, glacial well... are there many terms that you are not familiar with? Here is our short dictionary for mountain hiking that will help you get the most out of your next trip.

Cairn (also tour or gury)

A pyramid of stones of different sizes. It is used to mark the trail and helps tourists find the way.

Level difference/height difference

The difference in height between the two points.

Slope

The slope is the angle of inclination of the vertical surface. We use the word "slope" when the angle between the ground and the rock is less than 90 degrees.

Sunny slope and shadow slope

The sunny slope is the side of the mountain that receives the most sunlight. The shadow slope, respectively, is the opposite side.

Upstream and downstream

These terms are very useful for correct orientation. On the path between a mountain rise and a valley, for example, the phrase "upstream" will indicate a slope that rises from you to the top of the mountain, while "downstream" will indicate a slope that descends into the valley.

Firn

Firn is an isolated area where snow is constantly lying (you may encounter firn even in summer). The firn layer is usually formed in places where there is little sun. Not to be confused with permanent snow cover!
Permanent snow cover (or "snow line")

Permanent snow is observed in mountainous areas where the number of days of heavy snowfall exceeds the number of clear days. In such places, a number of different conditions are combined (sunlight, atmospheric pressure, etc.), and precipitation falls in the form of snow. The peaks remain snow-covered. In fact, this snow is not "permanent", but rather constantly being replaced.

Glacier

A pile of ice formed by the accumulation of layers of snow. The glacier consists of several parts: bergschrund, moraine and serac.

Bergschrund and rotur

These terms denote a crack that forms along the edges of the glacier, separating it from the mountainside. The area between the glacier and the snow or ice slope is called the bergschrund; the area between the glacier and the rock wall is called the "rotur". They are formed as a result of the movement of the glacier.

Moraine

A moraine is an accumulation of stone fragments carried by a moving glacier.

Serak

A large block of ice, partially separated from the glacier. Seraks are formed during the destruction and cracking of glaciers.

Glacier Well

A very narrow, closed corridor of snow or ice, which is often formed inside the plane of the glacier.

Glacier Circus

This is the name given to a round or semicircular (arena-like) hollow in the mountain that closes the upper end of the glacial valley.

Snow ledge

Accumulation of wind-blown snow on the ridge. This mass of self-sustaining snow often forms a canopy protruding beyond the ridge crest and poses a serious danger of potential fall.

Ledge

A piece of rock protruding from its plane.

Kar

A geological formation characteristic of limestone, which is formed when rainwater runoff hollows out the rock. In winter, such rock holes are covered with snow and therefore often invisible, so it is better to avoid this type of terrain.

Rock climbing

Climbing rocks or rock structures. Rock climbing, when you travel on foot, involves using your hands to overcome certain steep sections of the climb.

Bivouac/bivouac

Temporary camp. The bivouac is broken up in the evening and dismantled the next day (at dawn). This type of camp avoids the transformation of nature parks into campsites: during the day, parks remain free of tents.

Trekking

Multi-day hike (with overnight stays in a bivouac or mountain shelter).

Mountain sickness

A condition caused by acclimatization at high altitudes. Symptoms vary, but most often include headaches, nausea, insomnia, or even swelling (depending on the severity).

Fan

Dry hot wind, characteristic of the Alps (French, Swiss and Austrian).

Our glossary contains the basics of terminology and, of course, is not exhaustive. You can add specialized terminology to it, for example, related to flora or fauna, or even the names of dishes that you cook at a height.

And what words did you learn in the mountains?