Forget the myth that Nordic walking is only for retired people! No, and again no! It is very simple - it is necessary to go on skis, without skis. Only with sticks, which are slightly shorter than usual ski sticks. That's the whole point.
In Finland, Nordic walking is very popular - every third person in the country does it and it is included in the school curriculum. So why not try it?
What is the use of Nordic walking
For those who are far from or not very good at sports, Nordic walking looks ridiculous and does not inspire confidence in efficiency. It's actually a great opportunity:
- Keep your body muscles toned;
- to burn calories;
- to improve posture;
- Strengthen your sense of balance and coordination;
- normalize chronic high blood pressure;
- relieve stress.
Scandinavian walking burns 1.5 more calories than normal. It is also effective for rehabilitation and recovery from any illness or for posture adjustment (and we have recently been supporting your posture!).
It's a good and effective workout that's easy and accessible to everyone. The main thing is to perform the technique correctly and have the right equipment.
What you need for Nordic walking
- Stick for Nordic walking. Ski poles are not suitable in any way! Also, any wooden sticks that you make yourself won't work. Even in the shop be careful: under their guise sticks for Scandinavian walking sticks sell sticks for hiking and trekking. They are also not suitable. Scandinavian walking sticks are specific, they are needed to use muscles that do not work with normal walking.
- Comfortable shoes. Running shoes will not work, because you will walk, not run. Pick up the shoes in size, but with a little reserve, so that it does not pressure your fingers. Try it on thick socks.
- Socks. Tracking socks are best where the heels are sewn. These won't rub your feet. Make sure that the rubber bands of your socks do not put pressure on your feet.
Scandinavian walking technique
WHO recommends half an hour, 5 days a week. Start at 10 minutes, gradually increasing the time. What to do and how to do it:
1. You should walk as usual. Add rhythm over time.
2. At first, you can just carry sticks in your hand. Over time, lift them up to the vertical position and accentuate them against the ground.
3. Hold the sticks close enough to the body. The ideal rhythm is that of the skiers - right hand forward, left foot back. Alternate them.
4. Breathe correctly - 2 steps breathe in the nose, the next 3 steps breathe out the mouth.
5. Concentrate on the arms, keep the tension in your elbows.
6. Stay flat on the foot without tilting it sideways.
7. Adjust the load with the intensity of the shock and the long stroke.
It is important to follow not only the technique, but also the technique. An experienced trainer will be able to help you with this, who will follow the technique. The task of the trainer is to control the execution of the three phases:
1. Training. Warm up, warm up, study technique.
2. the main lesson. Developing endurance, tracking efficiency, time and technique.
3. Relaxation. Stretching and training completion.
The coach will be able to correct the technique and correct mistakes in a timely manner. About 8 lessons will be required to master the technique and be able to train independently.
From the point of view of Oriental medicine, the benefits of Nordic walking are conditioned by motor activity, stimulation of Qi energy movement, bioactive points on the feet and palms.
When you rely on sticks, you use the lao-guna point in the middle of the palm of your hand. The massage of this point has a good effect on your well-being: it allows you to regain vitality, has a mild sedative effect and even improves your mood.
It is well known that all the canals of Janska run through the suspended troughs. We usually do not hesitate and squeeze (by hand or lingerie) underarm area, blocking the flow of yang qi. Waving your hands while walking helps to unblock the stagnation in the Yangtze canals and thus free them for free circulation of energy through the meridians.
Well, just some magic sticks! And the main thing is that Scandinavian walking is available to everyone.