Nordic walking exercises for beginners are designed to prepare the motor apparatus for proper walking with poles. They teach the correct work of hands and taking long steps, thanks to which it is easier to master the technique of walking. Watch the video in which instructor Maria Tańska shows basic Nordic walking exercises for beginners.

Beginnerscan start learningNordic walkingat home in front of the mirror. Earlier preparation helps to develop proper movement habits, which determine the speed and ease of learning the gait technique. ExerciseNordic walking for beginnersis also a great complement to the warm-up before the actual training with poles.

Watch the video where instructor Maria Tańska from Nordic Walking Warsaw shows some simple exercises with poles for beginners.

Nordic walking for beginners: long lunges

This exercise will help you master the technique of taking long strides while walking.

Grab the sticks approximately 1/4 of their length - so that the longer part is at the front. Put your arms down alongside your body. Start the march by making sweeping steps corresponding to the length of the sticking out poles. At the same time, work with your hands waving them alternately back and forth.

Nordic walking for beginners: learning to work with your hands

You don't need an open space to do this exercise, so you can do it at home in front of a mirror. It is important that you look at the position of your hand as you move the stick backwards.

Stand in a lane. Put one stick under your armpit. Straighten your elbow and set the other stick at a sharp angle to the ground. Move your arm backwards without changing the position of the stick. Do not twist your hand when you put your hand behind you - instead, loosen your grip and open your hand by straightening your fingers. Repeat by moving your arm back and forth. Remember to change the page.

Nordic walking for beginners: lame march (with one hand)

Thanks to this exercise, you will learn how to synchronize the work of your arms and legs.

Put one stick under your armpit, and the other stick with your straightened hand into the ground at an acute angle. Start walking with the stick behind you, as in the previous exercise. It is very important that you step with the foot opposite to the outgoing hand. Make long, sweeping lunges.

When alreadyyou will master all the exercises, try to combine the movements of the arms and legs into one whole.

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