And you knew that there is the type of physical activity at which 40% more muscles are involved, than when driving the bicycle 45% more muscles, than at run? Besides it has practically no age restrictions. It is the Scandinavian walking.
What is the Scandinavian walking
The Scandinavian walking is the walking with special sticks by the certain technique. Sticks can be bought in sports shop - they are equipped with gloves and the removed tips (for asphalt and for soil). Length of the stick is selected depending on growth:
- height of 150-159 cm - the stick 105 cm long
- 160-165 cm - 110 cm
- 166-172 cm - 115 cm
- 173-179 cm - 120 cm
It is better to select such walking footwear convenient, on the thick, but flexible sole. It can be sneakers, and in the winter - tourist boots.
Technology of the Scandinavian walking
The essence of the Scandinavian walking consists in the proper technique therefore it is worth treating this moment with the person attentiveness. So...
- The 1st step: We go, dragging sticks for ourselves on thongs or gloves. Hands are in natural situation.
- The 2nd step: Now we squeeze sticks palms, still dragging them for ourselves. We hold elbows directly.
- The 3rd step: We make a start, taking away the hand with the stick back. Body weight is postponed for the stick.
- The 4th step: When the hand leaves back, we unclench the palm - the stick won't get to anywhere, it keeps on the loop or the glove.
Also extremely important:
- To hold the back directly when walking
- It is vigorous to make a start the back foot
- To take away the stick back so that it was at an angle 60 degrees from the heel of the front leg.
- Hands have to come forward and for the back by 45 degrees.
- The movements of hands have to be simple and natural, without sharp breakthroughs - they work as if the pendulum.
Widespread mistakes
- To put sticks before itself, to stoop and not to make a start hands.
- During the training to cross elbows and sticks in front.
- To go muscles of the shoulder girdle work with the bent elbows insufficiently - at such technique.
Advantage of the Scandinavian walking
During the training the bearing is adjusted, work of cardiovascular and respiratory systems improves, load of joints decreases, blood circulation is stimulated, the musculoskeletal system trains, the immunity ukpreplyatsya and the mood is just lightened. The Scandinavian walking is very nice view of physical activity.
Scandinavian walking and weight loss
The Scandinavian walking increases activity of 90% of muscles of the body - during the training hips, legs, buttocks and also muscles of hands, shoulders and the stomach work. In 1 hour of the training about 700 kcal are burned. If to be engaged regularly, then loss of weight can be up to 1.5 kg a week.