Warming up before Nordic walking is an obligatory element of training with poles. Warmed up muscles are more resistant to injuries and work more efficiently. As a result, the walk is longer, more dynamic and allows you to burn more calories. Watch the video in which the Nordic walking instructor Maria Tańska shows how to warm up before training with poles.

The warm-up before Nordic walkingis an often overlooked point in walking training, which is quite a mistake. People who neglect to warm up not only risk injuries, but also deprive themselves of many of the benefits of Nordic walking. Initial warming up of the muscles increases their exercise capacity - it oxygenates, improves blood circulation, and stimulates the nervous system. As a result, the body reacts faster to stimuli and the training is more effective.

Watch the video of Maria Tańska, an instructor from Nordic Walking Warsaw, to warm up before the march.

Warm-up before Nordic walking: 1st swing of hands

Do each of the following exercises for 15-20 seconds.

Stand astride, catch the sticks halfway with the blade up. Alternately swing your arms back and forth while holding the poles in your hands.

Warm-up before Nordic walking: 2nd arm circles

In the same position, without letting go of the poles, do a dozen voluminous circles with your arms back and forth.

Warm-up before Nordic walking: 3rd twisting of the wrists

Place your arms to the sides so that there is a right angle between your arms and your torso. Dynamically twist your wrists down and up while holding the sticks firmly.

Warm-up before Nordic walking: 4th turns of the torso

Join the sticks together and grab the ends with both hands. Stretch your arms forward while keeping the poles in front of you at chest level. Twist your torso sharply left and right once, looking back.

Warm-up before Nordic walking: 5th circulation of the hips

Join the upper ends of the poles and rest your hands on them. Do extensive hip circles - first one way, then the other way.

Warm-up before Nordic walking: 6. leg swing and circulation

Rest the sticks on the ground, placing them on both sides of your body. Holding the poles, swing your leg (extended) back and forth. After a while, bend your knee and make a circle outward and then inward. After 10-15 repetitionsDo the same exercise on the other side.

Warm-up before Nordic walking: 7. warming up the ankles

Holding the poles on both sides of your body, lift one foot off the ground and start swinging your foot back and forth. Then change the leg.

Warm-up before Nordic walking: 8th toe-heel

Holding the poles the same, climb on your toes, smoothly transition to the heels and back to toes. Repeat for 15-20 seconds.

See how to choose the right Nordic walking poles

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Summer sports