Nordic walking: execution technique, exercises - master class with photo

May 15-16 - Nordic walking days. If you have long dreamed of throwing off overweight, but do not like stuffy gyms, and running for some reason is contraindicated for you, take a closer look at her. The only "simulator" that is needed for her is sticks a la ski sticks (you can take them too, putting on the tip a soft attachment [1] ku). And your gym is any nearby park. They took sticks in hand - and walked briskly, performing a certain technique of movements.

• First, we hold our head proudly, our back - straight, we look - in front of us.
• Secondly, if you have your right arm in front, then your left leg should be in the back. And vice versa.
• Thirdly, while walking, your arms should work actively: you do not need to press them with your elbows to the body. They are full participants in the wellness process, just like your legs. The arms should be bent at the elbow 45 degrees.

When all these rules are followed, your whole body works, blood, lymph accelerates, due to which stagnation disappears, sweating increases, and then toxins come out. If you walk correctly, then in half an hour you will feel that your T-shirt has become wet (therefore we dress only in natural fabrics). At the same time, thanks to the miracle sticks, everyone relieves the load from the joints, therefore Scandinavian walking is indicated for those who, due to joint problems, cannot run or, for example, for pregnant women who

After walking in the Nordic style for about twenty minutes and warming up, you can start performing a set of exercises in which sticks will become real lifesavers: they will help you sit down without injuring your knees or overloading your back, or it is better to straighten shoulders. She told about how to perform them correctly Oksana Ionina, sports coach in the capital's sanatorium "Zhovten". And she showed - a psychologist Alena Kanyuka.

Nordic Walking Stick Exercise Workshop

Exercise 1

AND. P. - standing, feet shoulder-width apart, hold the stick with a wide grip. Put your foot on but the juice, simultaneously raise the sticks above your head, look over your shoulder. Repeat 4 p.

Exercise 1 (photo by E. Tokarchuk)

Exercise 2

I. p. - same. On the count of 1 - inhale, raise your arms straight up. On count 2 - drop down behind your back. On 3-4 - exhale, return to SP. Repeat 3-4 times.

Exercise 2 (photo by E. Tokarchuk)

Exercise # 3

AND. P. - standing, feet shoulder-width apart, arms are pulled forward with support on sticks. On the count of 1-2-3 - you dox with a springy forward bend and a deflection in the back. On the count of 4 - inhale, take the starting position. Repeat 3-4 times.

Exercise 3 (photo by E. Tokarchuk)

Exercise 4

AND. P. - standing, feet shoulder width apart. Hands are raised above the head with a wide grip on the sticks. On the count of 1 - hands forward and downward, raise the right knee, touch the stick with it. On account 2 - we return to SP. At the expense of 3-4 - the same with the left foot. Repeat 6-8 times.

Exercise 4 (photo by E. Tokarchuk)

Exercise # 5

AND. P. - same. Hands are spread apart with support on sticks. Rotate slowly to the right with the pelvis, then to the left. We repeat 3-4 times in each direction.

Exercise 5 (photo by E. Tokarchuk)

Exercise # 6

AND. P. - legs together, arms to the sides, support on sticks. We swing the right leg forward — backward 8 times. We repeat the swing with the left leg.

Exercise 6 (photo by E. Tokarchuk)

Exercise 7

I. p. - standing, feet together, sticks in outstretched hands in front of the fight. We do lupriyat with support on sticks. Repeat 6-8 times.

Exercise 7 (photo by E. Tokarchuk)

Exercise 8

AND. P. - standing, feet together, sticks in outstretched hands. We make a springy cross step in place with straightened arms and along the collar of the shoulders. 10 times.

Exercise 8 (photo by E. Tokarchuk)

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