Those who is aware that the "skiers" without skis met more often on streets and forest footpaths are adherents of the Scandinavian walking shouldn't explain also advantage of this amateur sport. It is quite good to others to talk about the Scandinavian walking to the attending physician, especially if these meetings are regular and not always take place in good occasions.
Instruction
1. For certain the doctor will advise to master this sport for disposal of many illnesses. Scandinavian or Finnish (on the homeland of emergence) walking is huge advantage for the organism both in medical, and in the preventive purposes. All can be engaged in it young and old. The only thing, with care people should treat such type of walking with cardiovascular diseases and previously to consult with the doctor, but even it didn't absolutely close the way to occupations, it is necessary just to choose the correct pace of walking.
2. Thanks to sticks when walking which reduce load of legs even people with diseases of joints of legs can effectively play sports. Also existence of sticks does possible involvement of muscles of the top part of the building that is rare for similar amateur sports occupations. And support of the tone, symmetry and smartness as result of occupations have to move finally the scale in favor of the choice of Scandinavian walking.
3. After the decision to be engaged in walking with sticks is made and if necessary permission at the attending physician is got, it is necessary to attend to acquisition of the correct stock and convenient sportswear. It is also necessary to think of the purpose of occupations: weight loss, improvement of the organism, receiving daily charge of cheerfulness, etc. The number of occupations in week and their duration will depend on it.
4. The form for occupations can be any if only in it it was comfortable. It can be shorts and the T-shirt in the summer or the warm sports suit in the fall, the comfortable down-padded coat in the winter or the waterproof jacket in the spring. Sneakers or gym shoes also have to meet only the requirements of convenience. That it was possible to take drinking water, the camera for imprinting of beautiful views or phone, it is possible to get the easy backpack. For walking under the scorching sun it is worth getting the headdress - the hat or the cap.
5. From equipment it is necessary to get only sticks for the Scandinavian walking. Sticks it is special, for occupations ski sticks or sticks aren't suitable for tracking. Sticks for the Scandinavian walking can be monolithic (a certain fixed length) or sliding (length can be changed). Are more better monolithic sticks are. Their length should be chosen proceeding from the formula: growth x 0.68 (to round result within plus or minus 5 cm). Also sticks are characterized by existence of special handles on thongs which allow to prevent emergence of callosities at take-off. Tips of sticks are presented by metal spikes for walking on sand, the earth, snow, ice and the different friable surface. When walking on the firm surface (for example, to asphalt), for the ends of sticks special rubber tips which should be got separately put on if they aren't in the set.
6. Selection of equipment can be discussed with the coach on the Scandinavian walking or with those who practice this type of walking long ago. In the large cities, clubs of fans of the Scandinavian walking where can also answer topical issues are created. In them can teach the walking technique with sticks and also offer joint occupations that it wasn't so terrible to begin.
7. Technology of walking with sticks is considered natural as reminds usual walking. Movements are at the same time made by the right leg and the left hand or the left leg and the right hand. The leg at the same time at first is put on the heel, and then rolled on the sock. The back should be held directly, and to relax shoulders. Breathing when walking has to be even, quiet - the breath into the score "time, two", exhaled - on "three, four, five, six".
8. It is necessary to begin occupations with short walks about 15-20 minutes, and then to gradually increase time. It is better to go at habitual pace, not to run. In general loadings have to depend on the state of health, age and even mood. The main thing - trainings have to bring pleasure.
9. Before each training it is necessary to warm up all muscles. It is possible to execute bendings down and in the parties, lunges, squats, leg raises, etc., and sticks can be used for the support. After the training, stretching exercises are performed. It isn't obligatory to stretch out, but it is necessary to stretch the involved muscles. After that the sauna or the weakening bathtub will be the best relaxation.
10. If there is any psychological barrier before the occupations, it is necessary to remember that it is popular and fashionable sport in many countries and to safely go to conquer with sticks peaks and plains. For support it is possible to call on joint walks of friends and adherents. It is possible to change routes, to choose the new directions and to go with pleasure and advantage for the organism.