I'm gonna teach you everything you need to know for your first day of skiing This video is for you who wants to just go out there and try it just like I did on my first day of skiing No one was there to teach me and I just had to try and I wish I had this video Before I went out to try because that would have helped a lot to make it safer.

我將教你第一天滑雪所需的一切知識，這段視頻是為那些想出去嘗試滑雪的人準備的，就像我第一天滑雪時一樣，沒有人教我，我只能自己嘗試。

Let's get started Equipment Let's look at the equipment now as a general rule of thumb borrow from a friend Rent it or go thrift shopping in the beginning because you so quickly will have to change your gear Maybe do some better stuff.

讓我們開始吧 設備 我們現在來看看設備，作為一般經驗法則，一開始可以向朋友借用或去舊貨店購買，因為你很快就需要更換你的設備，也許可以做一些更好的事情。

You just need to wear waterproof pants and jacket Ski socks goggles and helmet and gloves to protect your hands avoid wearing like Fox tails around your neck shiny objects and crocodile skin kind of makes you look a little bit silly on the slopes ski boots Your number one priority should be that they need to be comfortable in the beginning so that you can have a nice time Second priority the flex needs to be soft enough that you can bend them ski poles We use them to push ourselves forward and they aid with balance.

您只需穿上防水褲和夾克 滑雪襪 護目鏡和頭盔，戴上手套保護雙手，避免在脖子上佩戴狐狸尾巴之類的閃亮物品，鱷魚皮會讓您在斜坡上看起來有點傻乎乎的 滑雪靴 您的第一要務是靴子在開始時要舒適，這樣您才能玩得開心 第二要務是靴子的彎曲度要足夠柔軟，這樣您才能彎曲它 滑雪杖 我們用它來推動自己前進，它還能幫助保持平衡。

They're great Also have this wobbly bit up here They work like the following stick your hand in from the bottom up down grab it now to the best part of the ski So the ski is this amazing plank Basically, it has a wooden core some plastic on the top to protect it a cool base It's a super slidey material and if you put wax on it, it gets even slidey-er.

滑雪板是一塊神奇的木板，它有一個木芯，上面有塑膠保護，是一個很酷的底座。

You got metal edges to help it grip The front of the ski is typically longer than the back and in the middle or slightly further back There's a binding.

滑雪板的前部通常比後部長，中間或稍靠後的位置有一個綁帶。

The binding is this cool device that holds your boot in place And it has some numbers on it depending on the settings Don't mess around with a lot of professional set up your bindings or it could rip your leg off.

綁帶是一種很酷的裝置，它能將你的靴子固定在合適的位置，上面有一些數字，具體取決於設置 不要亂用專業人士設置的綁帶，否則可能會扯斷你的腿。

Next thing What's important for you as a beginner is the length of the ski.

下一件事 對於初學者來說，最重要的是滑雪板的長度。

Keep it short somewhere between the shin and the nose Then it'll be easier for you to handle in the beginning Where to ski is perhaps the most important thing to get right on your side after watching this video The spot you want to start practicing needs to be incredibly flat because if you start with too steep of a slope You're gonna end up incredibly backseat.

在脛骨和鼻樑之間的某處保持較短的長度，這樣你在開始時就會比較容易掌握。 看完這段視頻後，在哪裡滑雪也許是你要掌握的最重要的事情。你要開始練習的地方必須非常平坦，因為如果你一開始的坡度太陡，你最終就會非常後座。

They get very frightened and probably have a bad time So let's aim for a good time at a flat slope instead.

所以，我們還是以在平坡上玩得開心為目標吧。

So where do you find a good spot to start practicing?

那麼，在哪裡可以找到開始練習的好地方呢？

The answer could be just next to the parking lot at the ski area You can walk up some little hill there, practice there, or you get a slope map at a ticket office.

答案可能就在滑雪場的停車場旁邊。您可以步行爬上那裡的某個小山坡，在那裡進行練習，或者在售票處領取斜坡地圖。

In North America Look for a green run or designate the beginners area.

在北美，尋找綠色跑道或指定初學者區域。

In Europe look for blue or green or a designated area Once you've started getting the hang of skiing Why not join one of our ski technique camps for beginners and build a strong foundation of skills to learn to carve Maybe ride a powder, do some snappy short turns.

在歐洲，尋找藍色、綠色或指定區域 一旦您開始掌握滑雪技巧，何不參加我們為初學者舉辦的滑雪技巧訓練營，打下堅實的滑雪技巧基礎，學會劈叉、馳騁雪地、做一些敏捷的短距離轉彎。

Maybe see you then!

也許到時候能見到你！

All right, let's look at how to carry the ski Take one ski in each hand Lift one higher than the other Push them together and then crush it down a little bit.

好了，讓我們來看看如何扛起滑雪板 兩隻手各拿一隻滑雪板，一隻抬得比另一隻高，把它們推到一起，然後把它壓下去一點。

That makes these cool ski stoppers lock together Which works kind of like a ski strap Then I suggest you grab it around like such and keep the skis really steep and up Second way to carry the skis is a little bit more difficult You got to make sure that you have the ski that's locking into one of the skis that needs to be on top And this way of carrying is the advanced way.

我建議你像這樣抓住它，讓滑雪板保持陡峭向上的姿勢。 第二種攜帶滑雪板的方法要困難一些，你必須確保滑雪板與其中一個需要在上面的滑雪板鎖在一起。

On the shoulder like such, put the arms far out This way you can carry the skis long distances and outdoors.

這樣，您就可以在戶外長途跋涉時攜帶滑雪板了。

Never ever ever Do this indoor or close to a lot of people because you in the beginning could smack someone in the face And that's super lame, obviously Common mistake is that you have the ski stoppers wrong and then this happens That's kind of annoying isn't it Flip it Good And then carefully take them down from the shoulder in one of the two ways.

千萬不要在室內或靠近很多人的地方做這個動作，因為一開始你可能會打到別人的臉，那就太遜了，很明顯，常見的錯誤是你把滑雪板的擋板弄錯了，然後就會出現這種情況，這有點令人討厭，不是嗎？ 把它翻轉過來，然後用兩種方法中的一種，小心地把它們從肩上拿下來。

Forwards or you look behind you that no one's there Slowly lower it down off your shoulder like that.

向前看，或者你向後看，看看有沒有人 就這樣慢慢地從肩上放下來。

Alright, let's go skiing now.

好了，我們現在去滑雪吧。

To put on the skis You gotta separate them first, put them down on the snow Then you want to make sure that the heel pieces are both down What you want to do is stick the toe in and then push it down But as we see here the heel piece is up so I cannot put it on So then you can stomp on it or use your pole to push it down That has to be done first.

要穿上滑雪板，首先要把滑雪板分開，放在雪地上，然後要確保腳跟部分都是向下的。 你要做的是把腳尖伸進去，然後把它推下來，但我們看到這裡，腳跟部分是向上的，所以我不能把它穿上，然後你可以蹬它，或者用你的杆子把它推下來，這必須先完成。

Toe in and put some pressure on the heel Toe in and pressure down.

腳尖向內，在腳跟上施加一些壓力 腳尖向內，向下施加壓力。

To take your skis off You simply point your ski pole into the little hole at the back I put it in my armpit so I can put some more weight on it and lift the heel up while doing that Another way of getting it off is that you take the heel of your boot and press down Nice, we got the skis on.

要脫下滑雪板，只需將滑雪杖插入後面的小孔中，我把滑雪杖放在腋窩處，這樣就能承受更大的重量，同時將鞋跟抬起來。

First thing we're gonna have a look at is the posture It's often called the athletic stance.

我們首先要看的是姿勢，也就是通常所說的運動姿勢。

You've probably been in this position many times before doing other sports So the sensation you should have is pressure along the entire length of the foot and then feel the shins of your legs Touching the front of the ski boots with a little bit of pressure The knees are gently bent and the hip too The hip is staying straight over the feet.

您在進行其他運動時可能也曾多次採用過這種姿勢，所以您的感覺應該是整個腳掌都受到壓迫，然後感覺到雙腿的脛骨 接觸到滑雪靴的前端，有一點壓力 膝蓋輕輕彎曲，臀部也是如此 臀部在雙腳上方保持挺直。

So the center of gravity is on your feet Arms are forward.

所以重心在你的雙腳上，手臂向前。

You can put a pole quickly On your chest like this.

你可以像這樣把一根杆子快速放在胸前。

This is more or less a good position for the arms and the eyes Look far forward.

這或多或少是手臂的一個好位置，眼睛向前看。

It's gonna give you much better balance.

這會讓你的平衡感更好。

Sweet.

甜美

Let's start moving around a little bit Take your poles, push them down next to your feet and push yourself forward.

讓我們開始走動一下 拿著你的杆子，把它們推到你的腳邊，然後把自己往前推。

In between every push try to find that athletic stance Sick.

在每一次推舉之間，嘗試找到運動姿態 Sick。

We're almost pro skiers now.

我們現在幾乎是職業滑雪者了。

A quicker way to move forwards on the flats is to skate like a cross-country skier.

在平地上快速前進的方法是像越野滑雪運動員那樣滑行。

Here What's important is that you lift one leg and then you push away with the arms and the leg at the same time Like such.

在這裡，重要的是你要抬起一條腿，然後用手臂和腿同時推開，就像這樣。

It's a little tricky with the balance and then you repeat So let's learn how to twist the ski or steer them or rotate them Whatever you want to call it.

所以，讓我們來學習如何扭轉滑雪板，或操縱它們，或旋轉它們，隨你怎麼說。

Because that's what we're gonna need later on when we start doing some nice turns So lift one ski up.

因為這就是我們以後需要的，當我們開始做一些漂亮的轉彎時 所以把一個滑雪板抬起來。

First you can try twisting just the ankle down here And you can twist a little bit Then if you also use the knee and the hip socket you can twist it quite a lot and you get much stronger This is one of the key skills we're gonna work on today Also do it with the other leg and the whole leg To move uphill you gotta learn how to sidestep It's quite simple.

首先，你可以試著只扭動腳踝，然後再扭動膝蓋和髖關節，這樣你就能扭動得更多，也更有力。

Those hips, move them a little bit up the hill and then you end up more on the uphill edges Take a step still on the uphill edge and move the other one up.

臀部向上移一點，然後你會更多地站在上坡邊上，在上坡邊上邁出一步，然後將另一步向上移動。

You can use the poles for balance This is how you do a first straight line.

您可以使用杆子來保持平衡，這就是您做第一條直線的方法。

Put your poles below you, take a big step out And another one.

把竹竿放在下面，跨出一大步，再跨出一大步。

So you still twist those legs just like before.

所以，你還是要像以前一樣扭動雙腿。

Look ahead, then you just go Feeling that nice posture Let's learn how to jump on skis already, shall we?

看前面，然後你就去感受那優美的姿勢，讓我們已經學會如何在滑雪板上跳躍，好嗎？

It's rather easy Good skis position and then you sink down a little bit and explode up Just like that.

滑雪板位置很好，然後往下沉一點，再往上衝 就這樣。

And do it to challenge your posture So if you sink down, jump a little bit, find a good skis position, then try again What?

所以，如果你的身體下沉，就跳一下，找到一個好的滑雪板位置，然後再試一次。

That was exciting.

這太令人興奮了。

You're now an official freestyle skier All right, let's learn how to stand up again if you fall over.

好了，讓我們來學習如何在摔倒後重新站起來。

So we gotta sort out this mess First thing you want to do, pull the skis closer to you, get them up in the air like such It can be pretty heavy in the beginning.

首先，把滑雪板拉近你的身體，讓它們像這樣騰空而起 開始的時候可能會很重。

Get it on the side and then do little wiggles Kind of wiggle yourself until The skis are downhill and what you do then is that you put your bottom close to the bindings, push yourself forward Roll up on them.

把滑雪板放在邊上，然後做一些小幅度的擺動，直到滑雪板下坡，然後你要做的就是把你的屁股靠近綁帶，把你自己往前推。

You can also use the poles to push yourself up again Imagine you just fell over casually where it's a little bit steep Putting your skis on can be a little bit difficult So either you walk down to where it's flat or you do this little trick Put one ski that way and the other one in the opposite direction and this way you can put on two uphill skis So uphill, boom, spin around Kick off some snow And off we go We're moving towards doing some sweet snow plows and we're gonna work on twisting that leg again You just stand like this and try to twist One foot.

你也可以用滑雪杖把自己推上去 想象一下，你在一個有點陡的地方不小心摔了一跤 穿上滑雪板可能有點困難，所以要麼你走到平地上，要麼你來個小把戲 把一個滑雪板朝那邊放，另一個朝相反的方向放 這樣你就可以穿上兩個上坡滑雪板了嘣 轉一圈 踢掉一些雪 然後就開始了 我們要做一些漂亮的雪犁 我們要再練習一下扭腳 你就像這樣站著 試著扭動一隻腳

Try to have the center of the pivot point in the middle of the boot.

儘量將支點的中心放在靴子的中間。

We get a little butterfly or bowtie Let's make it more difficult now so you can make a bowtie shape also with the skis on Try with one ski at a time Lift it and look at the shape That's a bowtie.

現在我們來增加難度，讓你用滑雪板做出蝴蝶結的形狀，每次只用一個滑雪板。

Then you can make it harder by doing it with both skis at the same time All right, let's try a straight line to snow plow to straight line again Same thing.

好吧，讓我們試試從直線到雪犁再到直線的過程。

Get in that position And push yourself off.

擺好姿勢，把自己推開。

I think that you're doing those bowtie shapes with your skis again Straight line going into snow plow And this is how to ride any lift basically It's hardly no difference between a button lift, an anchor lift or a sit lift The steps are all the same basically So step one is to look ahead and see how other people are doing it See that you can get some help if you ask for it.

我想你又在用滑雪板做弓形了，直線進入雪犁，這就是乘坐任何升降機的基本方法，按鈕式升降機、錨式升降機或坐式升降機之間幾乎沒有區別，基本步驟都是一樣的，所以第一步就是向前看，看看其他人是怎麼做的，如果你尋求幫助，就能得到一些幫助。

Now make sure to not wear the pole straps Push myself forward to this marked area put the poles away from the lift and look towards the wire and the device.

現在，請確保不要穿戴杆帶，將自己向前推到這一標記區域，將杆遠離升降機，並朝電線和設備看去。

Just stand there, hold on to it and enjoy the ride All right, you gotta slide through this passage Step one.

站在那裡，抓緊它，享受旅程 好了，你得滑過這個通道 第一步。

So look forwards to see what other people are doing and you can kind of prepare yourself mentally So I'm seeing what they're doing here, okay, they're pushing themselves forward Step two Don't use the pole straps Just hold on to them and use them to push yourself forward Waiting for the gate to open Push yourself towards the marked area.

所以，向前看，看看其他人在做什麼，你就能做好心理準備了。 我看到他們在這裡做什麼了，好吧，他們在把自己往前推。 第二步 不要使用杆帶，抓住杆帶，用它把自己往前推，等待閘門打開，把自己推向標記區域。

Here we're at the marked area Put both poles in one hand Look towards the lift or towards the wire, grab it, sit down While you're on the chairlift Take the opportunity to have a nice conversation I can suggest topics like the weather, the snow conditions or uncontroversial political topics So just before you come to the top, lift the bar Get ready, push off and Ski away towards the side Where you're not in anybody's way All right.

在纜車上，趁機好好聊一聊，我可以給你推薦一些話題，比如天氣、雪情，或者一些沒有爭議的政治話題。

Let's try to do a snowplow wiggle.

讓我們試著做一個剷雪機的搖擺動作。

It's like this wiggle wiggle wiggle wiggle And the technique is really simple.

就像這樣扭來扭去，技巧也很簡單。

If these are your snowplows, you want to rotate the tips in the same direction to do small turns Really shallow just like this Ready for some gnarly wind here.

如果這些是你的掃雪車，你需要將車頭朝同一方向旋轉，以實現小轉彎 真的很淺，就像這樣 準備好迎接凜冽的寒風。

I'm just Twisting the feet where I want to go As you're doing this You're gonna feel that you get a bit more pressure on the outside leg.

我只是把腳扭向我想去的地方 當你做這個動作時，你會感覺到外側腿的壓力更大了。

A bit more pressure there I'm just focusing on Pointing them in a direction I want to go Note that the run here is still very very flat And it's very very exciting Congratulations, that was your first full run If we look at the tracks in the snow here next to me The snowplow wiggles turns were really shaped like that.

我只是專注於把它們指向我想去的方向 注意，這裡的賽道仍然非常非常平坦，而且非常非常刺激 恭喜你，這是你的第一次完整賽道 如果我們看一下我旁邊雪地上的痕跡 掃雪機的 "搖擺 "轉彎就像這樣。

So I didn't go very far in one direction or the next Now we're gonna do proper snowplow turns.

所以我沒有朝一個方向或下一個方向走多遠 現在我們要做正確的掃雪車轉彎。

So we're gonna do the turns a little bit rounder so that the shape of the turn Helps us Control the speed.

是以，我們要把轉彎做得更圓一點，這樣轉彎的形狀就能幫助我們控制速度。

I'm still trying to have My feet rather close together Even if I'm turning much more across the slope and turning across the slope is what's helping us control the speed Also when you're turning more across the slope you'll feel more pressure on the outside leg So at the end of the turn you might need to flex that outside leg a little bit like a shock absorber on a car That's gonna help you stay in a good balance and not end up backseated.

我仍然試圖讓我的雙腳靠得更近，即使我在斜坡上轉得更多，而在斜坡上轉是幫助我們控制速度的。當你在斜坡上轉得更多的時候，你會感覺外側的腿承受了更大的壓力，所以在轉彎的最後，你可能需要彎曲外側的腿，就像汽車上的減震器一樣。

Once you get better Start feeling something we call a pedaling motion How the pressure shifts from one leg to the next There are three common mistakes that often arise when people are learning snowplow turns It's a that they ride terrain that is too steep for them because when it's too steep You're gonna make a very wide snowplow turn to engage the edges more so that you control the speed and then that wide Snowplow is making you backseated and being backseated is one of the most Frustrating bad habits to change.

人們在學習掃雪車轉彎時，經常會出現三個常見的錯誤：一是他們騎的地形對他們來說太陡了，因為太陡時，你會做出一個非常寬的掃雪車轉彎，以便更多地與邊緣接觸，這樣你就能控制速度，然後這個寬的掃雪車轉彎會讓你後座，而後座是最難改掉的壞習慣之一。

So it's very important that you stay on a flat slope Really flat so that you can keep a really narrow snowplow so that you can maintain that nice centered skiers position Here are three strategies on going from plow to parallel easier Number one as I see it is increase the speed a wee bit.

是以，在平緩的斜坡上行駛非常重要 真的很平緩，這樣你就能保持一個非常窄的掃雪道，這樣你就能保持漂亮的居中滑雪姿勢。

It's gonna make it easier To do this which leads to the next part One of the reasons why it feels easier with more speed is that it's easier to put more weight on the outside ski To the extreme, you know, you can do whatever you want with the inside ski if you have 100% of the weight on it So once you got more weight on the outside The third strategy is the following is to flatten the inside ski that you do by kind of pushing out the knee So that you roll out on the little toe and then you can just steer the ski to straight So in the best of all worlds You don't change your stance at all.

這樣做會更容易 這就引出了下一部分 速度越快 感覺越容易的原因之一 就是把更多的重量放在外側滑雪板上如果你把100%的重量都放在內側滑雪板上 你就可以為所欲為了 所以一旦你把更多的重量放在外側滑雪板上 第三個策略就是把內側滑雪板放平 你可以把膝蓋往外推 這樣你的小腳趾就會滾出去

You just have the snowplow here Steer it to straight And off you go.

你只需把掃雪機開到這裡 把它開到直道上就可以了。

I right now have carved digital ski coach motion sensors in my boots So I can show you how I mean more in detail with those similar edges and rotation of the skis Now on the carve data as we can see here that one of the skis edge angle is even on minus Because it has a different angle than the other ski Here where I'm matching the ski more or less at the fore line or the lines are following each other meaning that they have the same Edge angle and then they diverge quite a lot when we are in the snowplow So here on this third run I'm doing a skidded parallel all the way and you see the edge angle of the skis are following each other Rather nicely, but not perfect.

現在，我在靴子裡安裝了數字滑雪教練運動傳感器，所以我可以向你展示我是如何通過這些相似的邊緣和滑雪板的旋轉來更詳細地說明問題的。滑雪板或多或少都在前線，或者說，滑雪板的邊緣角度是一致的，但當我們在雪道上滑行時，滑雪板的邊緣角度就會出現很大的偏差，所以在第三次滑行時，我一直都在做平行滑行，你可以看到滑雪板的邊緣角度相當一致、但並不完美。

So that's what we want to do.

這就是我們要做的。

Great work You did a parallel turn now we can go to a better slope high five The two major ways you can think about the transition in between the turns So if we imagine I've just finished this turn One way is that you stand up and bring the hip forward and down the hill And that's gonna help you change the edges together The second way you can think about it instead of standing tall You kind of just roll over by softening the downhill ski You're kind of falling over the skis and steer them around I suggest you play around with both just like this the first one I think you try is Standing up and move forwards as you go in between the turns Because here is pretty flat and it gets steeper and you got to move forward to follow The steepness of the slope is getting steeper.

你做了一個平行轉彎 現在我們可以去一個更好的坡度了 擊掌 你可以用兩種主要方式來考慮轉彎之間的過渡 如果我們想象我剛剛完成這個轉彎我建議你兩種方法都試一試，就像這樣，第一種方法是站起來，在轉彎之間向前移動，因為這裡很平坦，而且坡度越來越陡，你必須向前移動才能跟上坡度。

Wow, let's try the other way now just Now I'm gonna soften this inside leg The pole plants timing is just when I finish a turn as I plant And I'm projecting the body down the hill to make the next turn.

哇，讓我們試試另一種方法，現在我要把內側的腿放軟，杆子插進去的時機是當我完成一個轉彎時，我插進去，然後把身體向山下投射，進行下一個轉彎。

So arms forwards, plant Finish a turn, plant Boom Can really help with flow To mark the end of each turn Notice the tracks they're cleanly cutting through the snow That means that they're carving and we're gonna teach you much more about that in the next video So now we're gonna learn three cool mountain skills.

所以，手臂向前，栽下 完成一個轉彎，栽下 Boom 可以真正幫助流暢地完成每個轉彎 注意他們乾淨利落地劃過雪地的痕跡 這意味著他們在雕刻，我們將在下一個視頻中教你更多關於雕刻的知識。

First one is side-slipping This is very important if you ever come across a steep section with too afraid to ski down this could save your day Imagine your hip creates a shadow of your feet.

首先是側滑，這一點非常重要，如果你遇到陡峭的路段，不敢往下滑行，這一點可以救你一命，想象一下，你的臀部會給你的雙腳造成陰影。

If it's straight down as now we get gentle edge angle.

如果像現在這樣直接向下，我們就會得到平緩的邊緣角度。

We move it higher up More edge angle.

我們把它移到更高的位置。

We move down the hill.

我們下山

We got to start doing what I want to teach you, side-slipping So then while sliding sideways if I want to go forwards I lean down and then back a little bit then the tails are gonna grip more So go that way and now if I move the hip forward a little bit The noses are gonna grip more pushing me that way.

我們開始做我要教你的動作 側滑 當我側滑的時候 如果我想向前 我就向下傾斜 然後再向後一點點

Well, that's a bit much so now stop it Play around with that until you can just slide straight down Balancing the edge grip.

好吧，這有點過了，所以現在停止吧 玩玩這個，直到你可以直接滑下來 平衡邊緣的握把。

The second important mountain skill is traversing.

第二項重要的登山技能是穿越。

It's quite simple Just have a nice skiers position.

這很簡單，只要有一個漂亮的滑雪者姿勢就可以了。

Look up the hill and you push yourself off Try to just stand On your skis and enjoy the ride Glance up every now and then and then finish off the traverse With a nice parallel turn.

往山上看，然後把自己推下去 試著站在滑雪板上，享受滑雪的樂趣 時不時往上看一眼，然後以一個漂亮的平行轉彎結束穿越。

All right, let's learn how to jump on skis of an actual jump Why not?

好吧，讓我們來學習如何在實際跳躍的滑雪板上跳躍 為什麼不呢？

It's the first day.

今天是第一天。

Let's get it.

讓我們開始吧。

You know, we practice it standing still just pop Here on the side of the slope.