1. Before practicing roller skating, you should be prepared for activities, especially the joints and ligaments of your wrists and lower limbs.
2. If possible, wear some protective equipment, such as wrist pads, elbow pads, knee pads, roller skating helmets, etc. Now many sporting goods stores have this kind of special protective gear for roller skating.
3. Check the fastening parts such as screws of roller skates before practice, so as to avoid injury caused by problems with roller skates when sliding.
4. Beginners should practice in the beginner's field or within the prescribed scope, or try to practice in a place with few people, and don't skate at will. The first time you learn roller skating, it is best to have a skilled skating partner or psychological counselor for counseling.
5. It is forbidden to do dangerous or obstructing actions, especially in crowded public skating rinks, such as several people skating hand in hand, retrograde on the speed skating track or in the direction of skating with everyone, jumping, jumping, chasing and flapping, and stopping suddenly. Things that are both harmful and prone to danger. If you slide on the expressway, you should pay more attention to traffic safety, and it is best to practice in places with few people and cars.
6. It is inevitable to wrestle when learning roller skating, but you should learn to protect yourself when wrestling. The method is: when you want to fall forward or sideways, you should take the initiative to kneel down and use your hands to cushion the ground to reduce the power of falling; When you want to fall backwards, you should also take the initiative to kneel down, lower your center of gravity, try to let your hips sit down first, and pay attention to protecting your coccyx, while lowering your head to avoid falling backwards. When you fall, try to avoid holding the ground with straight arms and one hand, which is easy to damage your wrist.
7. People with serious diseases (such as heart disease and high blood pressure). ) it is not suitable to participate in intense roller skating activities. At most, they can exercise slowly and less. In addition, people who drink alcohol and are overtired should not take part in roller skating activities.
Safety knowledge of roller skating.
In order to make roller skating more fun, it is necessary to prepare for safety. Only by completely lifting the concerns about safety can we really play roller skating with confidence, give full play to its potential, make greater progress or give the best performance. Here are some things you should pay attention to before you go on the road:
1. Do warm-up activities.
Just like taking part in any sports, you should warm up before each practice, and roller skating is the same. Let the main joints of the whole body move and pull the tendons, especially the ankles, knees, thigh joints and waist.
2. Wear protective equipment.
A complete set of protective gear should include: helmet, elbow pads, knee pads and palm pads.
3. Use common sense to choose safe occasions.
Don't play roller skating on the driveway, slope, oily or stagnant ground; Use common sense to judge and put safety first.
4. Know your own level and know your own limits.
When you play roller skating, you should be guided and be especially careful when you want to learn new skills or movements according to your own situation.
5. attend class.
Find a good coach to come to class, accumulate professional knowledge and roller skating skills, and get the safety knowledge of roller skating from the coach. Due to the late development of extreme sports in China, there are almost no professional coaches in this field, but some extreme roller skaters watch and teach themselves through video, TV and other media. If you have expert guidance, you can get twice the result with half the effort and correct your mistakes easily.
Do I have to wear protective gear?
No matter why, how or where you play; The most important thing in roller skating is to wear protective gear before going on the road. Wearing protective gear is a psychological and physical preparation.
The role of protective gear is to protect your body from slipping and injury.
The whole set of equipment includes helmet, elbow pads, knee pads and palm pads. High-quality protective gear emphasizes the requirements of coating, air permeability, shock absorption effect and firmness.
All kinds of protection devices have their own functions, which are described as follows:
Knee pads: Whether a beginner or an experienced roller skater, the knee is the part with the highest probability of landing and the greatest impact when falling. If you don't wear protective pads, you are easy to get hurt.
Elbow guard: this part is easy to be scratched by carelessness, especially when practicing some advanced movements, such as backward sliding, and it is injured because of inexperience.
Palm guard: novices often sprain their wrists or scratch their palms due to improper supporting actions when sliding; Roller skaters may be scratched occasionally, so these unnecessary injuries can be avoided by wearing hand pads.
Helmet: Most people may think that wearing a helmet is unnecessary. You should know that the head is the most important but also the most fragile part, and you should do the best protection to rule out any possibility of injury. In addition, there are stunt knee pads, which are designed to meet the needs of people engaged in stunt wheel knife sports, such as U-shaped boards, sliding bars, going down stairs, jumping and so on. , providing higher coverage, greater area protection and better shock absorption effect.
Fitness effect of inline skating
In the recent research report of Massachusetts University, an amazing discovery was made: the influence of roller skating on joints is about 50% lower than that of running.
Dr. karl foster said: "inline skating can achieve the same fitness effect as running or cycling." Dr. Foster is a professor at the University of Wisconsin School of Medicine and a medical consultant for the National Roller Skating Team.
199 1 compares the effects of inline skating, running and cycling on human body's heat consumption, cardiopulmonary function and muscle development. Among them, the data of 1 1 skating volunteers in four different sports modes, such as running, cycling and 30-minute continuous skating, were analyzed.
1. Heat consumption:
After 30 minutes, slow continuous skating consumes an average of 285 calories, and the heartbeat is 148 times per minute.
Intermittent skating (one minute racing and low-profile sprint, one minute vertical easy skating for 30 minutes) consumes 450 calories in 30 minutes.
Running for 30 minutes * * * consumes 350 calories, and the heartbeat is 148 times per minute.
Riding for 30 minutes * * * consumes 360 calories, and the heartbeat is 148 times per minute. In short, the faster/harder you skate, the faster you burn calories.
2. Cardiopulmonary function bearing:
In-line roller skating is better than bicycle in bearing cardiopulmonary function, but it can't achieve the effect of running. The main reason is that cycling is easier to slide than skating, which reduces exercise strength, while running can't slide at all.
In-line roller skating can reach the limit of cardiopulmonary function by using harder and faster roller skating.
3. Muscle strengthening and development:
Generally speaking, the purpose of fitness is to burn fat calories as much as possible, not to exercise muscles. According to the research report, 40% of the weight lost by women on a diet comes from the muscle layer.
Compared with the growth of thigh and hip muscles by riding, roller skates can develop the bodybuilding muscles of hip and thigh in a more natural way, rather than the muscles of unilateral tissue, and the influence on joints is far lower than that of running.
Another research report conducted by St. Cloud State University in Minnesota pointed out that the muscles developed by roller skating are mainly distributed in the back half of thighs, buttocks and lower back. If the skater strengthens the arm swing, it will also stimulate the muscles of the forearm and chest.
Note: Although roller skating is a safe, interesting and healthy exercise, we suggest that you consult your doctor before implementing any fitness program.
Is inline skating suitable for you?
No matter why, how or where you play; The most important thing in roller skating is to wear protective gear before going on the road. Wearing protective gear is a psychological and physical preparation.
Use appropriate equipment, including a pair of high-quality and safe inline skates, helmets, wrist pads, knee pads and elbow pads.
Constantly improve your skills through practice and class.
Use common sense to choose a safe skating environment and skate in a controllable range.
Who is suitable for roller skating?
Generally speaking, it is the U-shaped board or the top players in this field that attract the media's attention, but the people who play roller skating the most are generally you and me. They like to have fun and make their bodies healthier through this activity, and these talents are the main personnel of this activity.
If you have ever played roller skating or skiing, or even roller skating, it is easy to play inline skating. If you haven't played those sports, inline skating can make you enjoy the same sense of chic and speed, but you don't have to endure the cold. In-line skates were invented to replace skates, but now they have the same potential as skates. If you find skiing difficult, inline skating can help you find your center of gravity and practice your sense of balance.
The best thing about roller skating is that it is not just an activity. As long as you start playing, you can add a lot of tricks. You can improve your speed, play hockey, dance, do aerobics, express yourself in your own way, even play baseball, ride the wind and waves, or just play with friends, or create or combine some games that have never appeared before. There is no limit to the gameplay.
Why not play inline skating?
When we recommend inline skating to friends and relatives, the most common answer is:
1. I have no motor cells.
If you can ride a bike, you already have a sense of balance in roller skating; If you have ever skated or skied, it's easy for you to stand up when you skate inline. If you can't ride a bike or skate ... or something like that, inline skating will be a good starting point. As long as you control yourself in the comfort zone, remember that roller skating has no pressure, only fun.
2. Isn't that dangerous?
Roller skating is not a toy. You should pay attention to what you should pay attention to like riding a bike, but this does not mean that this activity is dangerous. In order to enjoy this activity safely, you should:
▲ Know your shoes.
▲ Wear protective gear.
▲ Class-find a good coach.
▲ Use common sense to choose a safe place to use.
3. I am too old
Although this activity is most popular with children aged 6- 17, it is only part of it. Because it is a low-harm aerobic exercise, it is the best choice for adults who want to have fun and achieve fitness at the same time. When your knees start to cause you some trouble and you find that you can't run as far as before, try to see through a pair of skates and protective gear, and you will find how useful it is. In particular, it can be used to close the distance with children or older children and play together.
Common sense of roller skating learning
▲ Stand steady and straight: stand with your feet in a T-shape or your heels together in a V-shape.
▲ Start: Start from the T-shaped stance, keep the front foot forward and push the back foot outward, so that you will have the motivation to move forward.
▲ Sliding: In order to maintain a good balance when sliding, let one foot be slightly lifted and placed in front of the other foot, with knees bent.
▲ Body swing: put the center of gravity on the left foot, and push the reins with the right foot to stretch and slide outward; Then your feet are parallel. Next, focus on the right foot, push the left foot outward, stretch, slide, and so on.
▲ Body posture: The body is slightly squatting, as if to sit. Stretch your feet forward, bend your knees and ankles, and relax the weight of the whole pair of shoes.
▲ Stop: slide in the above posture, keep your feet together and parallel, slide the foot with brake forward slightly, so that the distance between your feet is about half a foot, lift your toes until the brake touches the ground, then slowly move the weight to the brake and increase the pressure until it stops.
Smart common sense of roller skating
▲ Always know where your "limit" is and keep it within the range.
▲ Practice new skills on flat ground, not on slopes.
▲ Be sure to wear a helmet and protective gear.
▲ Stay away from the dangerous areas of sliding: sand, branches, leaves, gravel, oil stains, beaches, and squares that eat wheels.
▲ If the dangerous area is an inevitable lowland, try to focus on the heel and keep sliding or crossing in a straight line.
▲ Find out the sliding direction.
▲ When encountering a low wall: first stop completely and step across.
▲ Be especially careful when sliding on the road! Sometimes cars, taxis and bicycles are unpredictable. Leave enough space for yourself. Pay attention to the driver's movements and judge his route to prevent the door from suddenly opening. People are forbidden to wear skates on the roads of big cities in China, so you should be careful. The police are always in front of you.
▲ To understand the traffic situation before and after, make sure they are aware of you. Of course, eye-catching clothes are indispensable.
▲ Wear reflective protective gear and small lights in places with insufficient light.
▲ Don't wear headphones when skating. It's cool, but it will affect your concentration.
To learn roller skating, you must first learn to fall.
If people don't receive proper training, they will react with the most natural instinct when they fall, which will easily cause serious injuries to chin, wrist, elbow, buttocks and other parts.
People often say: "Don't learn to run, learn to fall first", which shows the importance of "falling". The so-called safe falling method is to throw yourself forward with all your strength when falling, and disperse the impact of falling through the protective gear on your body. Never sit still and wait for death, and don't let a part bear a strong impact.
Another way is to relax when you slide, and let your body roll on the ground naturally, which can alleviate the sudden impact. Novices should remember to bring elbow pads, wrist pads and knee pads. In case of swelling, congestion and pain in the affected area when falling, stop immediately, give appropriate ice and compression, and raise the affected area. Osteoporosis patients and people who have been injured and received rehabilitation treatment are not suitable for skating. Young people who don't have enough exercise or are thin, it's best to have a bone mineral density check before starting to play, so as not to easily cause fractures after falling.
Teach children to learn "roller skating"
As soon as the weather gets warmer, the children can't wait to "slide". Roller skating and skateboarding are healthy activities, but they are also sports with speed. Children slide up, knees are tight, ligaments are slack, and it is easy to cause physical injuries such as knee joints. So, how can we ensure that children play happily and safely? How should parents guide their children to learn skating? With this question, we specially interviewed Dr. Li Xuewen from the Institute of Sports Medicine of the Third Hospital of Beijing Medical University.
Dr. Li said that roller skating and skateboarding contribute to the development of children's physical coordination and balance, can enhance their courage and ability to overcome difficulties, and can also play outdoors with the whole family. It is a good exercise. But this seemingly simple sports injury coefficient is not small.
The following is a conversation between the reporter and Dr. Li about how to "skate" safely:
Q: Can I learn from the wild road?
A: The more standardized the movements, the higher the safety factor. If possible, it is best to ask a coach for your child. If you don't ask a coach, you should also take your child to consult a "master" and learn standardized movements. In addition, parents can guide their children to carry out knee joint muscle training, which is very helpful to reduce physical injury. Because the knee joint is semi-curved and the ligament is slack during roller skating and skateboarding, the knee joint is very important for stable movement. The method of knee joint muscle training is very simple: you can do straight leg lifting with ankle weight, or let the child sit in a chair with ankle weight and stretch the knee joint repeatedly.
Q: Don't you have to pay attention to the venue?
A: Roller skating and skateboarding are not very demanding on the site, and can be carried out on the general cement floor. But that doesn't mean you can skate anywhere. Parents must pay attention to help their children clear obstacles on the ground, especially with the improvement of their sliding speed and the mastery of turning skills, parents should pay attention to making the ground meet their own needs.
Q: If you must wrestle, how to wrestle better?
A: No one can learn roller skating and skateboarding without wrestling. The correct wrestling method can minimize the injury, especially at a certain speed.
Under normal circumstances, the first reaction of people falling down is to support their bodies with their hands, which is easy to cause arm fractures (clinically called Collegiate fractures and scraped distal bone fractures). Therefore, parents must remind their children that if they fall, they should try to hold their heads and hold the group, so that their shoulders can land first and then roll.
Q: Are expensive shoes safer?
A: At present, some shoes on the market are more expensive and some are relatively cheap. Generally speaking, qualified products can meet the basic technical requirements and ensure the safety of children as long as they are expensive or cheap (but expensive shoes have better cushioning effect). So there is no need to buy particularly expensive shoes. It is important to have protective gear, knee pads, elbow pads and helmets. Parents should be willing to prepare for their children, especially beginners.
Q: How long is it appropriate for children to play a day?
A: It varies from person to person, and there is no clear time limit. Because there is no obvious fatigue the next day, if the child slips in bed the next day, tell the child to reduce the amount of exercise.
Q: What should I do if my child is injured?
Answer: If it is an ordinary scratch, then wash it with normal saline and pay attention to protection. If there is blood or serosity oozing from the wound, be careful not to apply ointment and keep it dry and exposed. Roller skating is the most vulnerable to stab wounds-the residue is embedded in the skin, and the stab wounds are easily infected because of dirt. Parents who encounter this kind of injury should clean up the small stone residue on their children's wounds in time, and then disinfect the wounds with normal saline.
In case the child is broken, it should be treated with low temperature and pressure-cotton should be placed under the bandage, and then it should be bandaged and sent to the hospital.
Q: What else do you think parents should tell their children?
A: Roller skating and skateboarding can cultivate children's courage and ability to overcome difficulties, but they are naive and often fight with each other, so parents should educate their children and their friends to help each other and not engage in "vicious competition".
Common sports injuries in roller skating and their prevention methods.
Roller skating is one of the projects that human beings pursue fast sports. In the process of pursuing the intense excitement of high-speed skating, we must not take it lightly and ignore the hidden injuries in roller skating. Therefore, only by taking preventive measures in advance before exercise and avoiding dangerous actions during exercise can we enjoy roller skating for a long time.
Common sports injuries
I. Types
1. Sports injuries caused by falls
A. Upper limbs:
A. Wrist joint: the place directly stressed when falling, such as joint sprain, dislocation, fracture, etc.
B. Elbow joint
C. Upper arm and shoulder joint
B. Lower limbs: mainly kneecaps. Because of wearing roller skates, the ankle joint is not easy to get hurt.
C. Head:
A. concussion
B. Cerebral hematoma
D. neck: caused by head impact
E. Trunk: coccyx fracture, coccyx collision, causing pain. Although it will not cause great harm, it still needs to be handled carefully so as not to affect the urine control function.
2. Sports injuries not caused by falls
A. inappropriate skills:
A. Incomplete initial movement, such as sliding forward without shrinking feet, causes strain.
B. The novice's posture changes, and the shift of the center of gravity is not skilled, which is easy to cause injury.
C. after the foundation is established, it is easy to cause redundant back injuries when doing difficult movements. For example, the air twist is mainly the strength of the backrest muscles and abdominal muscles, and the hands and feet are only auxiliary ribs. If the back muscles and abdominal muscles are not well coordinated, it is easy to fall or get injured.
D. excessive force: excessive muscle force can easily cause inflammation of muscles and tendons.
B. Too long training time:
A. Fatigue fracture caused by long-term stress on leg bones.
B. If the child is trained for too long, it will easily affect the growth of bone collaterals and lead to growth.
Second, age.
1.1under 0 years old: the protective gear is the most complete, the speed is generally not fast, and the injury rate is low, but as a novice, it is easy to cause soft tissue injury due to falling.
2. 10 ~ 12 (teenagers) and 20 ~ 30 years old (athletes): This age group is the most seriously injured, mainly because they don't wear protective gear and like to challenge difficult movements. (Fracture, lumbar contusion)
Over 3.30 years old: complete protective gear, less injuries, but many of them are novices, and poor cooperation can easily lead to fractures.
preventive
Before exercise:
Do warm-up exercises-unstretched bones and muscles will aggravate some injuries caused by sudden collisions or unstable center of gravity, so it is necessary to do warm-up exercises.
Wear a full set of protective gear-no matter how good the technology is, you can't avoid collision. Only by wearing a full set of protective gear can the injury be minimized.
Tie your shoelaces or buckles: Shoes that can't fix your feet are likely to cause injury and dysplasia of the skeletal muscles of your feet, so choosing the right roller skates is also an important part.
In motion:
Don't eat while skating: avoid polluting the venue or choking on food due to accidents.
Correct posture skating: the wrong posture can easily cause bone and muscle damage, so you can ask the coach for the correct skating posture.
Avoid sliding on water, oil, sundries or uneven roads: this will not only shorten the life of roller skates, but also easily lead to side slip.
Is there any progress in learning to skate?
Actually, not necessarily, but there is still some progress in some basic skating movements. First of all, of course, learn to wear shoes and protective gear; It's important to wear roller skates, and they can't be loose, otherwise it's useless to buy even the best shoes.
After wearing shoes, you should learn how to "stand" steadily. After putting on skates, the method of "standing" is like an inverted T-shape. With your feet together, you can stand steadily.
Then I began to learn to walk. At first, if you feel slippery or unstable, you can practice walking on the grass or holding the wall. My feet should be raised. After walking smoothly, you can begin to slide slowly, and you won't fall easily without the help of others, so the basic skating action is completed.
With a certain foundation, you can begin to learn to turn, slide backwards, brake, step (cut ice), jump ... Each action can be divided into several actions, such as T-brakes, side brakes, inner splayed brakes, etc ... You can learn only one action before learning other actions, or you can learn a series of braking actions first.
And skating is either "knowing" or 100, and the newly learned action is only 60. Therefore, if you learn the basics well, want to learn the essence, or want to study extensively, you can choose at will, and there is no certain learning progress. And there are many kinds of skating, such as pattern, speed, roller skating, leisure, limit and so on. You should choose your favorite items according to your physical condition, age, temperament and hobbies.
Beginners should remember the following three points: determination, perseverance and patience.
Skating is not difficult to master, but it is difficult to persist. You may have made rapid progress for a while and your level has advanced by leaps and bounds. There will be a little time, and the level will not improve or even decline. At this time, don't give up. I can tell you, it's just the darkness before dawn. You are entering a period of repetition and consolidation. If we persist, we will usher in a period of rising level. Being an excellent skater is your goal, and you can do it.
How to do warm-up exercises before training
A few minutes of warm-up exercise before training or competition is a good preparation process for the body and attention. Warm-up can stimulate the brain and prepare your body for stronger exercise. Warm-up can also avoid sudden exertion and muscle strain during exercise. Many other injuries can also be prevented by proper warm-up exercises.
Warm-up exercises should start with systematic stretching activities. Stretch slowly to avoid sudden exertion. Stretched muscles must not exert force. After stretching, you should do some general preparatory activities, such as running and jumping in place slightly, which not only mobilizes the internal organs, but also warms up the joints of the whole body. Maybe you will find that many people start strenuous exercise without warming up, but you shouldn't do that, because you know that warming up will make you healthy and let you win.
One more thing I want to remind you, that is, don't run out of energy before training or competition begins!
The main muscles to be stretched during warm-up: rear thigh \ inner thigh \ calf \ back \ shoulder.
Stretch the muscles at the back of the thigh:
Sit on the ground, straighten the leg that you want to reach in front of you and bend the other leg. The outside of the whole leg is close to the ground, forming a triangle with the straight leg, and the back is straight. Bend forward as far as possible from the crotch, and hold the toes of the straight legs with both hands for 20 minutes. No bouncing is allowed when touching your toes (it doesn't matter if you can't touch your toes).
Stretch the inner thigh muscles-method 1
Sitting posture, feet together, knees propped up, as close as possible to the ground. Hold your ankles with both hands, keep this posture, count to 10, relax, and then repeat 3 times.
Stretch the inner thigh muscles-Method 2
Sitting posture, keep your feet straight and open in front of you, keep your back and knees straight, bend forward from your crotch, grab your ankles from the inside of your legs with your hands, keep this posture, feel the inner thighs tighten and relax, and then repeat.
Stretch the calf (back) muscles.
Bend down, support your body with your arms and one leg (straighten, tiptoe on the ground), and bend the other leg in front of you to relax. Focus your body on the toes that support your feet, and press your heels backwards and downwards. I feel that the muscles at the back of my calf are tightening and keeping tense. Count to 10, relax, repeat 3 times, and then do it with the other leg for 3 times.
Stretch shoulder muscles
Lie on your back, lift one leg, grab the end of your thigh near your knee, and pull it to your chest. Keep the other leg straight and close to the ground, with your head on the ground. Hold the posture, count 10, repeat 3 times, and switch legs.
Stretch shoulder muscles-method 1
Grab the elbow of the opposite arm from the outside and the back with one hand, pull it to the opposite side of the grabbed arm, keep the posture number of 10, repeat it for 3 times, and then stretch the other shoulder.
Stretch shoulder muscles-Method 2
Put your hands and fingers crossed on your head, palms up, arms up and back, and hold for 15 seconds.
Stretch shoulder muscles-Method 3
Straighten one arm up, then bend the forearm to the back of the head, relax, grab its elbow from the back of the head with the other hand, and slowly pull it to the opposite side for 15 seconds.
Warm-up activities that must be done before practicing roller skating
Roller skating is a kind of exercise that can activate the whole body muscles. If you can warm up well, you can not only reduce sports injuries, but also make you more energetic. Here are some simple warm-up exercises.
Gegengerade
Cross your fingers and stretch as far as possible. After doing it a few times, you can feel the stretching of your shoulders and back.
Waist extension
Feet apart, shoulder width apart. Left hand rested on her hips, right hand raised above her head, and upper body bent to the left. This action must be kept for 15 seconds and must be done in front of you. Then, change your left hand and repeat the same action.
Chest stretch
Put your hands behind your body and lift them slowly. After repeating it several times, you will feel the stretching of your shoulders and chest.
Pull thigh muscles
Stand on one foot with your knees slightly bent, and pull your other foot back with your hands. When doing this, be sure to keep your knees together and push your ass forward. Then change your feet and do it again.
Stretch calf muscles
Bend your right foot, then straighten your left foot into a lunge, paying attention to the fact that your hind sole must be completely flat on the ground. Then change your feet and repeat the same action.
Movable ankle joint
Open your feet slightly wider than your shoulders, keep your right foot still, put your left foot on the ground, lift your toes and put them down, repeat the same action, and change your feet and do it again.
Movable neck joint
Keep your feet parallel, relax your body and turn your neck left and right.
Introduction to roller skating
The first section, autumn
The so-called safe falling method is to throw yourself forward with all your strength when falling, and disperse the impact of falling through the protective gear on your body. Never sit still and wait for death, and don't let a part bear a strong impact. Novices should remember to bring elbow pads, wrist pads and knee pads. In case of swelling, congestion and pain in the affected area when falling, stop immediately, give appropriate ice and compression, and raise the affected area.
Section 2 Advance
Learn to stand up first, hold your heart steady, and then practice stepping, sliding forward, sliding on one foot and cutting ice forward.
Moving forward in the outer eight characters: it is the basic step. Heels close together, toes open about 60 degrees, toes open evenly, upper body keeps natural, hands akimbo, don't shake your body, focus on one foot, and lift the other foot with thigh strength and move forward one foot. After the front foot is stepped out, the center of gravity moves to the front foot, and then the back foot moves to the front foot, so walk steadily step by step, and step on the heel as much as possible in a straight line.
Forward gourd shape: also known as figure 8 forward sliding. Propulsion by extrusion and toughening. Draw an "8" on the ground with your feet parallel, press the inner toughness to make your feet close together, and press the outer toughness to make your feet separate when they touch. You can use the forward sliding push first, and then experience the feeling of shifting the center of gravity and exerting force when you are ripe. This is the foundation of back gourd modeling.
Sliding forward: the basis of sliding comes from walking. When walking, the center of gravity shifts to the front foot, and the rear foot is pushed sideways at the same time, so that the front foot slides out. Pay attention to the posture of the upper body when sliding forward. Your upper body should be straight, your eyes should be fixed two meters ahead, your hands should be raised horizontally, waist-high and your arms should be natural. Don't shrug your shoulders. Try to make the taxiing distance as long as possible.
The third quarter is back.
Walking backwards in the inner eight characters: the method is the same as walking forward, except that walking backwards is the toe opening close to the heel, which is just the opposite of walking forward.
Backward slide: After you get used to the backward posture and have enough stability, you can gradually move your body center of gravity backward, slide slowly and make a backward slide.
1. The center of gravity is on the left foot, and the tip of the right foot is slightly outward.
2. Turn the left heel outward, twist the waist to the left, and the center of gravity completely falls on the right foot.
3. Slide your right foot backwards and put your left foot slightly up in front of your right foot.
4. Turn the left heel outward, twist the waist to the right, and the center of gravity completely falls on the left foot.
5. Slide your left foot backwards and lift your right foot slightly in front of your left foot.
Introduction to roller skating-standing and balancing
To learn figure skating, you must first stand well and keep your body balanced. Novices often rush to run after putting on roller skates for the first time, and inevitably fall. Because roller skates are composed of four small wheels, when you stand on roller skates, you will fall back and forth because the wheels moving under your feet roll back and forth, so it is difficult to keep your balance and it is easy to fall down. Therefore, after putting on roller skates, you should hold the railing or stand up slowly with the support of your peers, so that your body's center of gravity falls on the rectangular support surface formed by four wheels as far as possible and stand well. Then I let go of the hand of the technical school pole and gradually realized how to keep my body balanced on the roller, thus starting the learning process of figure skating.
Practice method
(1) Stay where you are. Hold the railing or with the support of your partner, separate your feet outward into a figure of eight, with your legs slightly bent, your arms drooping naturally, and your upper body leaning forward slightly, but don't bow your head and look forward.