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Excercises with poles

 

During the excercises our joints and muscles are prepared for  training session or relaxed after bigger physical stress.

Excercises with poles:
  • Warm-up excercises;
  • Muscle stretching routines.

WARM-UP EXCERCISES
Muscles are warmed-up and moved around during the excercises. Heart rate is increased up to proper for nordic walking training session. It is recommended to do the excecises shown below for about 10 to 20 times.
 
 
Walking imitation
 
             Knee bending
 
Waist twisting
 
Small lungle
 
Full lunge
 
Side lunge
 

Backward lunge
 

Tiptoe to heel (toes raised above the ground)
 
Rowing forward and backward
 
Swinging legs front to back
 
Swinging legs front to back
 
Lunge with jump
 
Figure of eight
 
Photos are taken from nordicwalkinginfo.com
 
 
MUSCLE STRETCHING ROUTINES
 
Goal:
  • avoid muscle strain;
  • warm up or relax;
  • avoid muscle pain.
How to perform muscle stretching excercises?
  • Stretch untill you feel a little ache in muscles;
  • Hold the stretched position for about 10 to 20 seconds and release it quickly. Repeat it with a little bigger stress for 10 to 20 seconds once again.
  • Relax, do not do sudden moves;
  • Streching excercises should not be performed with pain.


Triceps streching
 
Shoulder and deltoid muscle streching
 
  
 Chest stretching
 
Waist and abdominal musle stretching
Thigh muscle tendon and calf stretching
 
Thigh muscle tendon stretching
 
Calf stretching
 
Quadriceps standing
 
Neck side muscles stretching
 
Neck front and back side muscle stretching
 
Hip muscle stretching by waist twist
 
 
Hip muscle stretching (knee does not reach the ground)
 
 
Hip muscle stretching (knee does reach the ground)
 
  
Groin region stretching
 
Gluteus meuscle stretching
 
Achilles tendon stretching by bending knees
 
Photos are taken from nordicwalkinginfo.com