冬季滑雪、溜冰注意事项有哪些？.doc

Most winter characteristics of motion than from skiing, snow flying, is really a kind of enjoyment. Skiing in addition to fun outside, also has many benefits to the body. To ski can be called a whole body exercise, which can balance the ability of physical exercise, can also exercise coordination. Skiing is the essence of balance process, find out the balance point in the center of gravity of constantly changing, and the relationship with the balance is most closely coordinated ability, only the full coordination of all parts of the body, in order to achieve the best balance in skating.1滑雪时最容易出现的伤害就是体温过低，身体被冻伤。一般情况下，人体只能储存1500-2000千卡(6276-8368千焦)的热量，每10分钟的户外滑雪，就会消耗掉至少100千卡(418千焦)。在滑雪2-3个小时后，人体就会因热量耗尽而感到冰冷刺骨。The 1 most prone to skiing injury is hypothermia, the body is cold. Under normal circumstances, the human body can only store 1500-2000 kcal (6276-8368 kJ) heat, every 10 minutes of outdoor skiing, will consume at least 100000 calories (418000 kJ). In the ski 2-3 hours, the body will feel cold because of heat exhaustion.2所以在滑雪的过程中，一定要注意及时补允热甜饮料。 因滑雪引起的肌肉拉伤，主要是因为寒冷导致肌肉兴奋，从而出现肌张力增高，严重时还会出现痉挛，如果没有热身就马上进入运动状态，极容易发生肌肉拉伤。长时间暴露在外的器官，例如耳朵、鼻子、脸颊等也非常有可能出现冻伤。2 so in skiing in the process, we must pay attention to timely supplement hot sweet drinks. Because muscle ski causes, mainly because of cold cause muscle excitability, appear thereby muscle tension, will appear convulsion serious when, immediately if there is no warm-up is put into motion, very prone to muscle strain. Long time exposed organs, such as the ears, nose, cheeks and so on are also very likely frostbite.3除了在滑雪前进行一些充分的热身运动，当出现体温过低时，应及时补充热的甜品饮料。甜热饮料不仅可以提高身体温度，还可以及时补充糖类，提高运动能力。但在运动前也不宜吃的过饱，以免滑雪时出现恶心、呕吐等反应。 3 in addition to some sufficient warm-up in skiing before, when the temperature is too low, should be promptly added hot dessert drink. Sweet and hot drinks can not only increase the body temperature, can also replenish carbohydrate,/ improve exercise capacity. But also should not eat before exercise is too full, so as to avoid skiing nausea, vomiting reaction.4中老年人溜冰要注意安全Old people skate to Caution! 4冬天适合中老年人的健身方式有太极拳、扭秧歌、跑步、打球等，有的中老人喜欢滑冰运动。而经常参加滑冰运动，可以改善心脑血管系统和呼吸系统的机能。但是，中老年人在学滑冰时一定要注意安全，在进行滑冰前，安全防范工作一定要提前做到位。 滑冰前首先要做好运动前的准备活动。冰上运动的准备活动一定不能忽略，要做好充分的热身活动，这样可以有效避免身体受伤。在进行滑冰时自己可以做到的就做，做不到的也不要勉强自己。 其次是服装，要注意衣着的保暖程度，以防出现冻伤，又不要太累赘，以免妨碍滑冰效果。条件允许的话最好可以戴上护膝、护腕。服装厚度、松紧度以不妨碍运动为标准。结束练习后，及时擦去汗水，穿好衣服，以防感冒和冻伤。所以多层轻质的服装比只有厚度与体积的服装有更好的运动效果，如保暖内衣、羊毛衫或羽绒服。Fitness winter for Old Style Taijiquan, yangko dance, run, play, some old man likes skating. And often skating movement, can improve the cardio cerebral vascular system and respiratory function. However, the elderly in skating school must Caution!, in skating, safety and prevention work must be done in advance. First to prepare activities before skating before. Must not to ignore the ice movement, to make full warm-up activities, this can effectively avoid the bodily injury. In skating when I can do it, not to also dont force yourself. The second is the clothing, should pay attention to warm clothing, to prevent frostbite, and dont be too cumbersome, so as not to impede the skating effect. Conditions permitting, the best to wear knee pads, wrist. Clothing thickness, tightness so as not to obstruct the movement as the standard. The end of the exercise, to wipe the sweat, wear good clothes,/ to prevent the common cold and frostbite. So the multilayer lightweight clothing had better effects than only the thickness and size of clothing, such as thermal underwear, wool sweater or jacket.5现在北方大都是暖冬天气，如果不是专业的滑冰冰面，多数都不是很结实。因此，在选择野外滑冰时，首先要考察好冰而的断层是横茬还是竖茬，横茬的冰面则比较安全，竖茬则千万不要去尝试。如果是在标准的场地，中老年人要在里圈滑。 5 now the most warm winter weather, if not professional skating ice, most are not very strong. Therefore, in the selection of outdoor skating, first of all to his good ice fault is horizontal or vertical cross stubble stubble stubble,/ ice is relatively safe, erect stubble is dont try. If it is in the standard site, the elderly in the inner slide.注意事项 Matters needing attention滑冰前一定要注意休息。由于滑冰时，下肢与踝关节会非常吃力，身体过度疲劳时，在滑冰时身体会很难保持平衡，并且容易摔倒。所以滑冰的时候最好每隔15一30分钟就休息一次，在休息时把鞋带解开，这样会让脚上的血液循环更加通畅，而且可以更好地消除脚部疲劳。此外还需要注意的是，在口袋和腰间不要放指甲刀、小刀等尖锐的物品和易碎的玻璃制品等，以防摔倒时被扎伤。We must pay attention to rest skating before. Because the ice skating, leg and ankle joint will be very hard, physical fatigue, while skating body will be very difficult to maintain a balance, and easy to fall down. When I was skating best every 15 a 30 minutes rest time, the shoelaces untied when at rest, it will make the foot blood circulation more ef