Thank you for joining me again for another remote Nordic Walking class. I do hope that you are feeling well and energetic today. This lesson is focussing on the push technique.
The push is the technique point that really switches on your abdominal muscles and helps to propel you forward as you walk. It enables you to walk faster and for further than normal walking, but hopefully with no perceived extra effort. You will also notice that your triceps have worked hard at the end of a walk when you have worked hard on your push; great for toning the upper arms and reducing the bingo wings!
A couple of good drills to try out when practising the push are:
Double poling - planting both poles at the same time, really notice the feeling of propulsion as you push down through the strap and throw the poles behind you.
The 60:40 drill- play around with the intensity of the push. If you feel like putting 60% effort through your poles then go for it, but you are aiming to find an effort level that you can sustain over a decent distance. That may be 50:50 or if you are wanting a challenge, you may increase the effort to 80:20. Remember that you can vary the intensity of your workout by altering the effort that you use for the push.
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DISCLAIMER
These workouts have been designed for clients of Nordic Walking East Anglia, who have all been taught the correct Nordic Walking technique by a qualified British Nordic Walking Instructor. They have also been shown how to perform these exercises in face to face lessons; this film is merely a prompt. Individuals participate in these exercises at their own risk and must ensure they have adequate and non-slip floor space in which to participate and agree that they have no health concerns that prevent them from taking part. These exercises are designed to be carried out outside, however, if individuals perform the warm-up and cool-down sessions indoors there is a danger of collision with or damage to furniture, light fittings, etc. as well as potential for injury.