Those who are aware that "skiers" without skis, which are increasingly common on the streets and forest paths, are adherents of Scandinavian walking, there is no need to explain the benefits of this amateur sport. For others, it is a good idea to talk about Nordic walking with your doctor, especially if these meetings are regular and not always for good reasons.
Instructions
Step 1
Surely the doctor will advise you to master this sport to get rid of many ailments. Scandinavian or Finnish (in the homeland of appearance) walking is a huge benefit for the body, both for medicinal and prophylactic purposes. Everyone, young and old, can do it. The only thing to be careful about this type of walking for people with cardiovascular diseases and to consult a doctor beforehand, but even they are not completely closed the way to classes, you just need to choose the right pace of walking.
Step 2
Thanks to walking poles that reduce the strain on their legs, even people with joint diseases of the legs can exercise effectively. Also, the presence of poles makes it possible to engage the muscles of the upper body, which is rare for such amateur sports activities. And the support of tone, harmony and fit as a result of classes should finally outweigh the scales in favor of choosing the Scandinavian walking.
Step 3
After the decision has been made to go in for walking with sticks and, if necessary, permission has been obtained from the attending physician, you need to attend to the acquisition of the correct equipment and comfortable sportswear. You also need to think about the purpose of the classes: losing weight, improving the body, getting a daily charge of vivacity, etc. The number of classes per week and their duration will depend on this.
Step 4
The form for classes can be any, as long as it is comfortable in it. It can be shorts and a T-shirt in the summer or a warm tracksuit in the fall, a comfortable down jacket in the winter or a waterproof jacket in the spring. Sneakers or sneakers should also only meet the convenience requirements. You can purchase a lightweight backpack to take with you drinking water, a camera for capturing beautiful views, or a phone. To walk under the scorching sun, you should buy a hat - a panama hat or a cap.
Step 5
Only Nordic walking poles should be purchased from equipment. Poles are special, ski poles or trekking poles are not suitable for practice. Poles for Nordic walking can be monolithic (of a certain fixed length) or sliding (the length can be changed). Monolithic sticks are of higher quality. Their length should be chosen based on the formula: height x 0, 68 (round the result within plus or minus 5 cm). Also, the sticks are characterized by the presence of special handles on the straps, which help prevent the appearance of calluses when repulsed. The tips of the sticks are represented by metal spikes for walking on sand, earth, snow, ice and various loose surfaces. When walking on a hard surface (for example, asphalt), special rubber tips are put on the ends of the poles, which should be purchased separately if they are not included in the kit.
Step 6
The selection of equipment can be discussed with a Nordic walking coach or with those who have been practicing this type of walking for a long time. Scandinavian walking clubs are being created in large cities, where they can also answer current questions. They can also teach the technique of walking with sticks, as well as offer joint activities so that it is not so scary to start.
Step 7
The technique of walking with sticks is considered natural, as it resembles normal walking. Simultaneously, movements are made with the right leg and the left hand or the left leg and the right hand. In this case, the foot is first placed on the heel, and then rolled onto the toe. Keep your back straight and your shoulders relaxed. Breathing when walking should be even, calm - inhale on the count of "one, two", exhale - on "three, four, five, six".
Step 8
Classes should start with short walks for about 15-20 minutes, and then gradually increase the time. It is better to walk at your usual pace, not to run. In general, the load should depend on the state of health, age and even mood. The main thing is that training should be enjoyable.
Step 9
Before each workout, be sure to stretch all the muscles. Bends down and to the sides, lunges, squats, leg raises, etc. can be performed, and the sticks can be used for support. Stretching exercises are done after the workout. It is not necessary to sit on the twine, but you need to stretch the muscles involved. After that, the best relaxation will be a sauna or a relaxing bath.
Step 10
If a psychological barrier arises before starting classes, you need to remember that this is a popular and fashionable sport in many countries and boldly go with sticks to conquer peaks and plains. For support, you can invite friends and like-minded people for joint walks. You can change routes, choose new directions and walk with pleasure and benefit for the body.
