Did you know that there is a type of physical activity in which 40% more muscles are used than when cycling and 45% more muscles than when running? In addition, he has practically no age restrictions. This is Nordic walking.
What is Nordic Walking
Nordic walking is walking with special poles according to a specific method. Sticks can be bought at the sports store - they are equipped with gloves and removable tips (for asphalt and ground). The length of the stick is selected depending on the height:
- height 150-159 cm - stick 105 cm long
- 160-165 cm - 110 cm
- 166-172 cm - 115 cm
- 173-179 cm - 120 cm
It is better to choose shoes for such walking, comfortable, with thick but flexible soles. It can be running shoes or hiking boots in winter.
Scandinavian walking technique
The essence of Scandinavian walking lies in the correct technique, so it is worth treating this moment with special care. So…
- 1st step: We go, dragging sticks behind us on straps or gloves. The arms are in a natural position.
- 2nd step: Now we squeeze the sticks with our palms, still dragging them along. Keep your elbows straight.
- 3rd step: Push off, pulling the hand with the stick back. We transfer the body weight onto a stick.
- 4th step: When the hand goes back, we open the palm - the stick will not go anywhere, it is held on a loop or glove.
It is also extremely important:
- Keep your back straight while walking
- Push back vigorously
- Take the stick back so that it is at a 60-degree angle from the heel of your front foot.
- The arms should extend 45 degrees forward and behind the back.
- Hand movements should be simple and natural, without sudden jerks - they work like a pendulum.
Common mistakes
- Put sticks in front of you, hunch over and not push off with your hands.
- Cross the elbows and sticks in front during training.
- Walking with bent elbows - with this technique, the muscles of the shoulder girdle do not work enough.
The benefits of Nordic walking
During training, the asanka is corrected, the work of the cardiovascular and respiratory systems improves, the load on the joints decreases, blood circulation is stimulated, the musculoskeletal system is trained, immunity is strengthened, and the mood simply rises. Nordic walking is a very enjoyable form of physical activity.
Nordic walking and weight loss
Nordic walking increases the activity of 90% of the muscles in the body - during the workout, the hips, legs, buttocks, as well as the muscles of the arms, shoulders and abdomen work. For 1 hour of training, about 700 kcal is burned. If you exercise regularly, then weight loss can be up to 1.5 kg per week.
