Nordic walking technique for beginners

Nordic walking with sticks is very popular. It is one of the safest types of physical activity, almost everyone can do it, including the elderly, and those who are contraindicated running and various jerky loads.

The main health effects of Finnish walking:

  • increased muscle tone,
  • improvement of the heart and blood circulation,
  • correction of posture,
  • relieving muscle spasms,
  • improved coordination and increased endurance,
  • stress relief.

There are several types of Nordic walking: wellness, classical and sports. Accordingly, the requirements for loads, equipment and inventory are somewhat different for them.

Almost anyone can engage in a health-improving type of walking. Walking with sticks has gained the greatest popularity as an effective way of rehabilitation and treatment of patients with cardiovascular diseases, diseases of the musculoskeletal system, lung diseases, nervous disorders, overweight. It can be used as a means to maintain optimal physical shape. Like regular walking, walking with sticks does not require significant initial physical training. At the same time, the main load falls on the cardiovascular and respiratory systems, which gives a restorative effect.

Technique for beginners step by step

Each sport is based on the observance of a special technique, after studying which you can achieve the desired result. Nordic walking is no exception – proper technique is incredibly important. You can master it under the guidance of an experienced Nordic walking instructor, who will not only show correct movements, but also give individual training recommendations. The duration of mastering the technique is influenced by general physical fitness and health status. On average, 3-6 classes are required to study the methods of recovery.

The technique of Nordic walking with sticks has a lot in common with skiing, but is characterized by its own nuances.

The initial position. Stand still, your gaze should be directed forward. Straighten your back, the torso needs to be slightly (not strongly) tilted forward. Straighten your shoulders, but do not lift them, there should be no strong tension.

The process of walking. Then take the handles of the Scandinavian sticks in your hands. Hold the handle with a brush securely, but without excessive tension. Put a locking strap on your wrist — it protects the sticks from falling, even if you accidentally release the handle from your hands. Next, start moving according to the principle of a diagonal move: when the right hand goes forward, the left leg moves forward at the same time, and vice versa.

Walk a short distance, and then concentrate on the sticks. When the hand with the cane goes back, push off with a stick and transfer the mass to it. The created load on the shoulder girdle depends on the force of repulsion. When the arm is withdrawn behind the trunk, then in the final stage of the movement it should be straightened at the elbow joint.

The rhythm of walking. Strive to maintain the rhythm and perform the movements most synchronously. Do not move your arms back and forth at an angle greater than 45 degrees relative to the torso.

The position of the hands. When the hand is pulled back, the brush needs to be relaxed. You won’t lose your walking sticks thanks to the locking strap. When the hand is in front of the body, it becomes a support and the handle of the stick needs to be squeezed more tightly.

With Scandinavian walking, it is necessary to ensure that the natural rolling movement of the foot is performed. When you walk, you must first put your foot on the heel, and then, when performing a step, transfer your body weight to the toe part of the foot. Strive for the step to be the widest, but also natural and convenient for you.

Common mistakes in Nordic walking

To ensure a good result, it is necessary to avoid typical mistakes, which are often manifested in beginners:

  • hands work only at the elbows without turning on the shoulder belt;
  • when pushing away, the hand does not go back further than the hip, there is no pushing;
  • the sticks are simply rearranged without repulsion;
  • the sticks are carried far forward and placed at right angles;
  • the sticks are held rigidly in the fist without a free phase;
  • spreading sticks on the sides, mixing in front, breeding from behind.

Nordic walking classes should be completed at a slow pace. After walking, it is necessary to perform the final exercises – a hitch. It is necessary to include stretching exercises and breathing exercises, they can be supplemented, if necessary, with other exercises — for example, for figure correction.

Duration of training

The duration of training is determined by individual characteristics and goals. To maintain a good shape, you need to practice 2-3 times a week for 30-40 minutes. You should not immediately strive to break records and bring yourself to severe fatigue. First of all, improve the technique of Scandinavian walking.

Other Nordic walking techniques

After mastering the techniques for beginners, you can switch to more complex ones.

Simultaneous Step technique

The technique resembles classic ski movements and is used when climbing on an inclined surface. The chosen technique assumes that the Nordic walking sticks will stand at the level of the heels, while the emphasis is on the hands, which should work simultaneously. It helps to strengthen the shoulder joints and arm muscles. Movement with sticks is carried out in such a way that the weight of the body is completely transferred to the inventory, while the body is tilted forward. Mastering this type of technique is recommended after the basic technique is mastered.

The “Cat Walk” technique

During Nordic walking with sticks, the effect of double support remains and even increases, and the load on the spine and knees decreases. The “cat’s gait” is based on a smooth rolling of the foot from heel to toe, the crown stretches upwards, the back remains flat. Despite the apparent simplicity, the very first lessons of Scandinavian walking will show that it takes time and perseverance to master the right movements.

Herringbone technique

The ascent and descent from a steep hill is best carried out using this technique. It is best to start studying it when you have experience of mastering the basic step. When the “Christmas Tree” is mastered, you can conquer difficult tracks. Hands and feet when using this technique should work alternately. The legs are placed with “scissors”, the hands with sticks are placed on the width of the legs (slightly wider), so that during the Scandinavian walking class you do not stumble over the inventory.

To master any technique, you need patience. And in order for classes to be more productive, an experienced coach should conduct training according to an individual program or in group classes.

Leave a Reply

Your email address will not be published.