Technique of Scandinavian walking with sticks: instruction for the elderly, photo. Scandinavian walking with sticks: walking technique for losing weight, reviews
The technique of Scandinavian walking with sticks,instruction on the implementation of which is quite simple, is gaining popularity in Russia. Now no one is surprised by people walking with ski poles, but without skis. A great advantage of this type of walking is the work of almost all muscle groups. This increases energy expenditure, which leads to faster weight loss.
What is Nordic Walking?
Scandinavian walking can be called physicalactivity, which is walking by a certain technique, with the help of sticks. There are also other names for this type of physical activity - Finnish, Nordic, Nordic walking. The basis of the technique is the training of Finnish skiers, who thus supported the sports form in the off-season.
Walking sticks reduce the load going toankylosis and leg joints. Because of this, Scandinavian walking is recommended for elderly people. Training has become famous for its health-improving effect, they fill with vivacity, because they are engaged in walking only in the open air. Based on this, the ideal training is in the forest. The technique of Scandinavian walking with sticks, the photo of which can be seen below, is simple.
For most people,the fact that during the training there is a wonderful chance not only to get acquainted with new people, but also to find like-minded people. In addition, Scandinavian walking provides an optimal load on the heart and blood vessels, thereby strengthening them.
The emergence of a new species
Scandinavian walking has been used successfully yetbefore the war, the founders of it are skiers of Finland. They were so afraid for the summer of losing their form and skills that they decided to train without skis, using only ski poles. In addition, training took place in the summer, that is, without snow. Then the benefits and effectiveness of these activities were noted.
The fact of effectiveness caused interest among specialists,working in the field of sports medicine. In the eighties, walking was thoroughly studied, and its positive effect on the body was proved, as well as high efficiency. As a result, walking became popular first in Scandinavia, and then in the whole world.
Advantages of walking
This kind of sport can be practiced on the street all year round. Training requires only one type of equipment - special sticks.
This is an excellent way to lose weight. Compare: for the lesson of pilates you can lose up to 200 kcal, the dances will let go of 400 kcal. An hour of training with sticks will allow to "lose" about 700 kcal.
The technique of Nordic walking with sticks(the manual is easy to understand and implement), if it is followed regularly, easily maintains health, it will be an excellent rehabilitation course for people who have problems with the vertebral column. Fitness on the air is recommended for those who have a sick heart, problems with the lungs, excess weight. Advantages of classes:
- Slowly, uniformly and comprehensively affect the entire muscular corset.
- Strengthen the muscles of the shoulder girdle, the muscles of the pelvis.
- They help with osteochondrosis.
- Increase blood flow and microcirculation in muscles due to warming up of muscles.
- Stimulate the work of the heart, improve the performance of the lungs. This leads to pressure optimization.
- Activate the brain, improve memory.
In addition, training stimulates the work of all joints, which is also a positive thing.
Sticks give additional load on the arms and shoulders, while reducing the load on the legs. This is especially important for children who have not yet recovered the spine, and the elderly.
Training does not tie you to a place, time of year, does not require good paths. They have no limits.
The plus is that activity on the air normalizes sleep, improves the emotional background.
The technique of Scandinavian walking with sticks for the elderly provides for a shorter duration and intensity of training.
Despite all the obvious advantages, this typeoccupations, like any other kind of physical activity, has its contra-indications. Those who decided to still master this type of fitness, it is worth knowing that walking is not recommended and is prohibited when:
- injuries of the shoulder girdle;
- hypertension in the acute stage;
- chronic diseases of the musculoskeletal system;
- degenerative changes in the spine;
- problems with the lungs and the respiratory tract.
In the absence of the above problems, classes will only benefit.
Types of walking
To extract the maximum of usefulness from classes called "Nordic walking with sticks", the walking technique should be selected taking into account physical capabilities and age.
It is important to understand the types of walking, they are distinguished by three.
- Strengthening walking. Is the most common typetraining. For the most part, attention is focused on strengthening, maintaining the tonus of the entire body. It should be chosen for older people, beginners. Suitable as a recovery program. The load level is up to the average.
- Walking Training. It should be chosen by young people who do nothave big health problems. The main goal here is to increase muscle strength, work on endurance, weight loss, and also figure correction. Medium to high level of intensity of the load.
- Walking. This type of physical activity is chosen by athletes to support the body in good physical shape in the summer, as well as athletes in order to increase the degree of endurance. The load level is high.
Whatever type of walking you choose is importantregularity and systematic in training. First, use the usual training regime: twice a week, the duration of the classes is up to half an hour. At the same time, the technique of Nordic walking with sticks is important. Instruction: slowly bring the duration of training up to an hour a day.
Earlier it was mentioned that for training there is no need to purchase special equipment. Only a stick. But their choice should be approached with responsibility.
According to general recommendations, sticks should belight, but strong. Optimal use of Nordic sticks with a tip that can be changed. They are made of carbon fiber, as a result of which they are not afraid of any loads. They will be your companions for a long time when walking, including on the ground.
For maximum comfort and pleasant workoutsit is necessary to understand the length of the sticks. In addition to the material from which they are made, it is important to choose the right size. Calculate it easily. It is necessary to take the growth of the practitioner in centimeters, multiply by a factor of 0.68. Deviation of two to three centimeters is allowed.
Optimal output is telescopic sticks.
Having decided with an important part of the outfit, we will study the instruction.
Basic steps for studying the mechanics of motion
Despite all the apparent simplicity, the technique of Scandinavian walking with sticks (the step-by-step instruction will always help) must be mastered to automatism, so that lessons can bring both benefit and pleasure.
In general, the technique is similar to the usual ski step. However, there are some peculiarities.
Movements must be made in the opposite. If the left hand is moving forward, then the left leg should be behind, and the right one also makes a move.
During the movement of the arm forward, do not unbend it. This will prevent the possibility of injury.
The foot lands on the heel, only then at the expense of the weight of the body goes to the toe.
At the same time, the second hand is on the same level with the pelvis. As it moves forward, it must be pulled back, the elbow is fully straightened.
The foot stop, which is currently behind, smoothly goes up, becomes on the toe, only then begins its detachment from the ground.
Then everything repeats itself. In general, the effort goes to the arms and shoulders.
Breathe better in time with step. Remember, exhale for more than a breath, twice.
First, breathe better through the nose, then - with the growth of the load, it is optimal to breathe through the mouth. That's all, basically, the technique of Scandinavian walking with sticks.
Instruction for the elderly, however, as for everyone else, contains the following recommendations: during training, shoulders should not be raised or strained. When the stick goes behind your back, unclench your fingers.
If you go uphill, tilt the body slightly forward, while shortening the step. While driving down the incline, move the center of gravity back, bending your knees.
The walking technique with Scandinavian sticks is mastered quickly.
How to be elderly
For them, walking has certain advantages overcompared with running, because the joints of the legs do not experience shock loads. She is engaged in heart disease. In other words, it perfectly suits the elderly who want to maintain their health and improve it.
Nevertheless, before you start to practice, it is better to consult with your doctor. Above, the technique of the Scandinavian walk with sticks has already been introduced.
Instruction for the elderly contains all the samerecommendations, as for the rest, with the only difference being that the elderly are better off sticking to a firming walk without overworking themselves. Also, do not try to walk for an hour. It is important to listen to yourself and your feelings.
Many have mastered the technique of Scandinavian walking with sticks for weight loss. Feedback after training is only positive.
Many say that, despite the dislike offitness, the technique of Scandinavian walking was mastered in a fairly short time. A detailed study of the instruction was provided here. According to reviews, the sticks to choose are also quite simple.
Some people write that if you follow the instructions from training, there will be undoubted benefit and pleasure.
Many people say that this is a wonderful lesson for lovers of simplicity. With all the straightforwardness, the entire body is loaded perfectly. But at the same time there is no need to search for a special place.
Many people say that the technique of Nordic walking with sticks is just perfect for the elderly. Great for keeping a beautiful figure.
Some mistakes in this type of occupation, like Nordic walking with sticks
The technique of walking, for all its simplicity, is not immediately mastered by some people. Here are the most common mistakes:
- "Amble" (arms and leg, located on one side, in one moment move back or forward);
- the elbows pressed to the body;
- straight body (you need to make a slight slope forward);
- there is no emphasis on sticks or, conversely, the person on them "hangs";
- sticks are removed far from the body or carried forward simultaneously;
- feet are widely spread out.
Successful training and health!