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Nordic Walking, i.e. marching with poles
Welcome
My name is Konrad and I would like to invite you to learn Nordic Walking.
I would like to start with the way to select appropriate equipment,
why it is worth to warm-up and stretch and, most importantly -
how to correctly walk with poles.
Construction of a Nordic Walking pole
Anti-shock system: the pole special construction prevents transfer of vibrations from the pole to joints
Chisel - a metal, sharp tip of the pole for difficult, rocky, wet or slippery surfaces.
A glove and grip - thanks to the special glove designed for Nordic Walking poles
a pole is constantly 'in hand'
The special profiles of the grip makes handling comfortable.
Tips - Nordic Walking poles end with special tips, which can be put on during marching
on a hard surface, such as asphalt or wood ducts.
Main principles
Selecting the right size of a pole
unscrew and move out the bottom section of the pole
place the pole on a hard surface
bend your arm at 90 degrees angle at you elbow
adjust the pole
screw the pole and repeat with another one
Correct tip position is also important
it should face walking direction
Thanks to this, the upper part of your torso can work more effectively
Repeat the procedure with another pole
Remember, tips should be used when walking on a hard surface, such as asphalt or pavement
For softer surfaces, such as sand or wood ducts
it is better not to use tips
Now let us learn to put on the gloves
Open Velcro
Insert your thumb into the smaller hole, grip the pole
and close Velcro
Warm-up
It is good to have a short warm-up before a training session.
This will prepare joints and muscles to exercise.
Here are the three main warming-up exercises.
First, we warm up the ankle joint
by turning the foot 10 times outwards
and 10 times inwards.
The second exercise warms-up the hip joint.
10 time outwards
and 10 times inwards.
The third exercise is to warm-up the shoulder joints.
We make 10 outward
and 10 inward turns.
Nordic Walking in four steps
I will demonstrate how to walk with poles correctly.
Watch carefully as a good technique is half of your success.
Step one
Let the poles loose,
and pull them behind while marching.
Step two
Hold the poles and pull behind, as previously
Remember to keep your arm straight at the elbow.
Step three
In order to transfer you body weight onto the pole, push when the arm with a pole is near your hip.
Step four
When pushing, open your hand and push the glove strap.
Remember to step from your heel to toes.
As you know the technique now, time for a real training session.
A few facts about Nordic Walking
See how simple and pleasant it is. But there are more advantages from Nordic Walking practising.
It is also a generally developing sport which helps keeping fit, when practised regularly.
As you have already seen, it is not complicated and easy to learn.
It is recommended as a rehabilitation exercise, for persons at any age or physical condition.
It reduces the load on joints by 30%.
It improves capacity of the circulatory system and strengthens the immune system.
It corrects your position.
An ideal activity for those who want to improve their figure and lose a few pounds.
The poles give the feeling of safety and enable to exercise dynamically and effectively in any conditions.
This is also a great sport to practise with your friends, while having a conversation.
End of the training session
It is very important to stretch your muscles after exercise.
The way I am doing it now.
Objectives: Stretching muscles after exercise
Reducing muscle tension
Ending exercise and cooling down
Increasing movement capacity
Physical and mental relaxation
Preventing muscle pains
Remember!
In the end, let me recall a few most important rules:
Always start and end a training session with a series of warming-up and stretching exercises.
You will see the effects of Nordic Walking after practising regularly.
The training frequency is what counts, not the covered distance.
Be persistent in your training and you shall be stronger and healthier every day.
All we have to do now is to grab our poles and start walking.
See you.
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