The Scandinavian walking for weight loss - the fitness available to most of people. There are no contraindications neither on age, nor on weight. Even people with diseases of the cardiovascular system and musculoskeletal system can train. Get advice of the attending physician, and begin to master walking with sticks that not only to lose weight, but also to strengthen heart, vessels and the main groups of muscles.
It is required to you
- Sticks for the Scandinavian walking or ski sticks, the sports suit on weather, the layered clothing for winter, the hat, the scarf, gloves, comfortable tracking boots, or sneakers for walking
Instruction
1. It is possible to study technology of the Scandinavian walking for weight loss and independently. But it is better to adjoin one of groups, directed by the professional coach. Are engaged in the Scandinavian walking in many cities of our country. You can learn more about groups in the city in any municipal institution of health care and also at city forums. Often groups gather ""samodeyatelno"" and place announcements of search of new members on the most popular city resource.
2. Make the training plan. The beginner without any problem with health can train on 30 minutes every day, or on the hour 3-4 times a week. Include this time in the weekly, and don't distract. Prepare the form and sticks in advance that in day of the training just to put on and go. Find the place for independent occupations. The park, the square or even the embankment perfectly will approach.
3. Practise slow pace. Take the step forward the right leg, and at the same time take out the ""left"" stick forward. Repeat from other hand and the leg. Work this movement slowly until you get used to work the heteronymic leg and the stick. You don't go ""ambler"", that is carrying out at the same time the step and carrying out of the stick on the one hand. Let the movement of the stick will be rather soft, you shouldn't ""cane"" the earth, and only vigorously make a start from it.
4. You learn to hold the bearing - shoulders are developed, shovels are pulled together to the backbone and lowered to the basin. The grip of the stick rather active, but not to such an extent that cramped the palm. Try not to unbend knees in the opposite direction, and go soft rolling from the heel on the sock.
5. Training occupation surely has to include warm-up. 10 minutes of usual walking with the sticks which are freely hanging in hands will allow to warm the body and to begin the training correctly. The main part of occupation - the movement in equal, rather active style, simultaneous work of legs and hands with sticks. In trainings for weight loss the main part shouldn't take less than 20 minutes. At the end of occupation quietly you resemble, easily concerning earth sticks. When you come home before going to the shower, execute the easy extension.