- Nordic walking: how to walk properly?
- Nordic walking: correct arm work
- PHOTOS of exercises improving the Nordic walking technique:
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A few years ago, Nordic walking hardly existed in Poland, and was even ridiculed by many. Today, walking enthusiasts can be found in every corner of the country. The author of the book "Nordic walking for everyone", Aleksander Wilanowski, suggests how to walk correctly with poles and shows some proven exercises for the proper functioning of the arms.
Nordic Walkingis a walking technique involving the involvement of as much of the musculoskeletal system as possible through increased arm swings, an elongated crotch and the correct use of specially designed poles. Proper walking technique has many benefits: relieving the joints of the lower limbs and the spine, improving the condition, strength and flexibility. It is one of the most beneficial and universal forms of physical activity.
On the one hand, it is a great way to improve the figure and condition, recreation, an alternative to running and fitness training, on the other - a way to convalesce or prevent he alth care. However, it is not enough to grab your sticks and move forward - to reap the most benefits and joy from this sport, you need a bit of knowledge.
Think what you want to achieve thanks to Nordic walking training and what level of intensity you are interested in. You already know? Now watch out - no matter how you want to exercise: hard, weak, slow, fast, morning or evening; regardless of whether you are walking with poles, because it is your way of walking, recreation, improving your he alth, fitness, fighting overweight or preparing for sports competitions - know that every element of the technique can be performed at any pace and at any intensity level . It only takes time, exercise and regularity.
Nordic walking: how to walk properly?
The basis of the correct Nordic walking technique is a long and dynamic stride. Check it on every workout. Mobilize your leg muscles to work, otherwise your efforts will be futile.
Remember the golden rule:
Short step=short swing of the arms
Long step=long swing of the arms
To check your minimum stride length, put your stick on the ground and stand with your heel at one end and the toes of the other foot at the other (as shown in the figure below).photo below). Make several walking movements to simulate the movement of your foot, then walk the length of the stick after taking 2-3 steps of momentum.
Nordic walking: correct arm work
Learning to work your arms can be divided into 3 stages:
1) swing forward,
2) back swing,
3) releasing the stick from your hand.
Stick to that order and don't start the next stage of learning if you are not sure that you have mastered the previous one. In the gallery below, you will find a selection of exercises with descriptions that will help you improve your technique. The rest - described step by step - can be found in my book and video Nordic walking for everyone. I know from experience that most problems are caused by pushing back and pushing away with an open hand.