Scandinavian walking is an amazing sports occupation that has great popularity in his homeland. More than 80% of the inhabitants of the peninsula, occasionally or constantly, resort to these training for pleasure and rehabilitation. The main thing is to master the right technique.

1

Workout before the Scandinavian walking

As in any sport, the Scandinavian walking will be more efficient and safer, if you pre-give a couple of minutes to warm up the muscles. To do this, make all or several following techniques:

• close and go down on the fingers of the foot, then on the heel, carry the weight from one point to another;
• take 5-10 soft, low jumps on two legs, then on one, changing the left and right alternately;
• slightly crop, pull your hands forward, after one and the other, each other;
• do false feet without effort and tension, swinging from one foot to another;
• grasp the ends of sticks with your hands, rotate the torso to the left and right;
• repeat the exercise, intercepting sticks behind your back;
• same exercise, but raising his hands above his head;
• still holding sticks, tighten your hands to the body and straighten them back;
• keep sticks in front of yourself, lift them up and down;
• do the same hand behind your back;
• take one end of the stick with the palm, hold it behind the back vertically, grab the second hand above and move up and down;
• enroll on sticks by putting them ahead on the width of the shoulders, pull forward one leg and pull out;
• sticks in the same position, bend the torso to 90 degrees, leaning on sticks and discount the back between them;
• i endure sticks ahead, after touched back (as if pushing out skiing, but not touching the earth);
• the same exercise, but the hands are moving not synchronously, but against each other;
• make lungs, shallow squats with focus on sticks (moving them in one series forward, in the other - back);
• based on the stick with one hand, the second take the opposing leg for the ankle and tighten to the buttock;
• make exercises without a rush and voltage.

2

Scandinavian technique walking

To get used to toolkit and exercises, first just go through the tracks, carrying sticks behind yourself, holding them for the center parallel to the earth. When you get used to, take them for the handles and just drag by ourselves, focusing on the work of the right movements: the hand must resist the leg. That is, if the right foot goes forward, it follows the opposite left hand, and vice versa. When the movements are worked out before automatism, just rely on sticks, easily pushing them from the ground. To select the sticks of the right length, measure your height in centimeters and multiply by one of the 3 coefficients (0.66, 0.68, 0.7). The first is designed for easy workouts, the last for complicated. Locks should not be too compressed with a brush. If you plan to walk along the solid surface (not the ground, and the stadium coating), it is better to wear rubber tips on the support ends of the sticks. The maximum lifting of the hand with a stick is up to 45 degrees in relation to the shoulder. The feet when walking should become on the heel and roll on the sock, but not to ride it.

During and after classes, you can drink if the body requires it. Do not hurry to abuse coffee or other caffeine drinks, it is worth filing only half of the lost calories.