Scandinavian weight loss walking is a fitness that is available to most people. There are no contraindications for either age or weight. Even people with diseases of the cardiovascular system and musculoskeletal system can exercise. Get the advice of your doctor and start learning pole walking to not only lose weight, but also strengthen your heart, blood vessels and major muscle groups.
It is necessary
Nordic walking poles or ski poles, track suit for the weather, thermal underwear for winter, hat, scarf, gloves, comfortable trekking boots, or walking shoes
Instructions
Step 1
You can study the Scandinavian walking technique for weight loss on your own. But it's better to join one of the groups led by a professional trainer. Scandinavian walking is practiced in many cities of our country. You can find out more about groups in your city at any municipal health facility, as well as in city forums. Often, groups are self-assembled and advertise the search for new members on the city's most popular resource.
Step 2
Make a training plan. A beginner with no special health problems can train for 30 minutes every day, or for an hour 3-4 times a week. Add this time to your weekly planner and don't get distracted. Prepare your uniforms and poles in advance so that you can just get dressed and go on workout day. Find a place to study on your own. A park, square or even an embankment is perfect.
Step 3
Practice at a slow pace. Step forward with your right foot, and at the same time bring the "left" stick forward. Repeat on the other arm and leg. Practice this movement slowly until you get used to using the opposite leg and stick. Do not walk as a "pacer", that is, while simultaneously walking and carrying out the stick on one side. Let the movement of the stick be gentle enough, you should not "hit" the ground with a stick, but just push off energetically.
Step 4
Learn to keep your posture - the shoulders are deployed, the shoulder blades are pulled to the spine and lowered to the pelvis. The grip of the stick is active enough, but not to such an extent that it brings the palm together. Try not to unbend your knees in the opposite direction, and go with a gentle roll from heel to toe.
Step 5
A training session must necessarily include a warm-up. 10 minutes of regular walking with sticks freely hanging in your hands will allow you to warm up your body and start your workout correctly. The main part of the lesson is movement in an even, fairly active style, simultaneous work of legs and arms with sticks. In weight loss workouts, the bulk should not take less than 20 minutes. At the end of the lesson, walk calmly, lightly touching the ground with your sticks. When you get home, do a light stretch before going to the shower.
