Beginner speed roller skating should do the following exercises.
1. Exercises to move the center of gravity
(1) Standing and stepping in place:
Put on your roller skates, stand with your feet parallel to the width of your shoulders, bend your legs slightly, lean your upper body slightly forward, and hang your arms naturally. Move your weight to your left leg, and lift your right leg up and down. Then shift the weight of the body to the right leg, and lift and lower the left leg slightly. Repeat the exercise, gradually increasing the speed.
(2) One-leg support balance:
On the basis of mastering standing in place, keep the original position, hold the railing or partner, shift the center of gravity to one leg, extend the other leg to the side, and then retract it to the starting position, and repeat the above actions with the other feet.
(3) Squat exercises that imitate the sliding posture:
The running posture of the speed roller skating is directly related to the speed of the sliding speed. The correct running posture is that the upper body leans forward close to the level, the shoulders and backs are slightly higher than the arms, the legs are bent, the upper body forms an angle of 15~20 degrees with the ground, the thighs and calves form a 90~110 degree angle, and the ankle joints form a 90~110 degree angle. At an angle of 50-70 degrees, hold each other behind the back or swing naturally at the side of the body, lift the head naturally, and look 5-10 meters ahead.
(4) "Eight" character walking practice:
Stand with your feet in the shape of an "eight", maintain a good standing posture, shift your weight to your left foot, take a small step forward with your right foot, then shift your weight to your right foot, then lift your left foot and take a step forward, The center of gravity is shifted to the left leg, then lift the left foot and take a step forward, the center of gravity is shifted to the left leg, and the above exercise is repeated. Be sure to wear roller skates for women.
2. Slide straight
(1) One-legged and two-legged sliding exercises:
Push the right foot on the ground with the inner blade, push the center of gravity to the left leg that slides forward, and quickly close with the left leg to slide with the right foot. Then use the left foot to push the ground, push the center of gravity to the right leg that slides forward, and quickly slide with the right leg together after the left foot is on the ground.
(2) Preliminary experience of straight taxiing method:
The upper body is leaned forward, the shoulders and back are slightly higher than the hips, the hands are placed behind each other or swing naturally, the legs are bent, the upper body and the ground are at a 15-20 degree angle, the knee joint is at a 90-110 degree angle, and the ankle joint is at a 50 degree angle. ~70 degree angle. Hold this position for one-legged, one-legged coasting exercises.
3. Glide on a curve
There is a clear difference between the curve gliding technique and the straight gliding technique. The characteristic of the curve gliding technique is that the practitioner glides with cross steps. Due to the centripetal force, the upper body not only leans forward, but also to the left. Be sure to buy outdoor roller skates with a soft liner.
(1) Slide with support of left foot and continuous push of right foot:
Starting from a standing position, the left foot pushes on the ground with the outer blade and quickly closes with the left foot, then the right foot pushes the ground again, and the left foot continues to slide forward and outward.
(2) Incoherent cross-step gliding in the arc:
Use straight sliding steps on the arc, inserting a curved cross step in the middle. When the left foot has a stable balance, the right foot takes a small step forward to the left side of the left foot; as long as the right foot has a brief glide, the left foot is quickly retracted from the back of the right leg, while the right foot pushes the left foot and slides straight in . Repeat the above actions.
4. Stop Act
In taxiing, sometimes it is necessary to stop the taxiing in time, so when you initially master the basic actions of taxiing, you must learn how to stop the taxiing. Commonly used stop methods include "T"-shaped stop method and double-foot emergency stop method.
In the "T" stop method, when sliding forward, place the weight on the right foot, bend the right knee, lift the left foot and place it horizontally behind the right foot to form a "T" shape, and then rub the sides of the four wheels of the left foot The ground, at this time, is a test of the quality of the wheels of the roller skates for men. Slow down the taxi speed until it stops.
