Richtig Walken mit Stöcken – Nordic-Walking-Technik

Verinnerlichen und üben Sie alle vier Phasen der Nordic Walking Technik und Sie sind auf dem besten Weg zum Richtig Walken mit Stöcken!

Richtig Walken mit Stöcken mit der richtigen Nordic-Walking-Technik

Nordic Walking Anfänger schauen bitte auch in diesem Blog.

Das richtige Walken mit Stöcken beginnt so:
Halten Sie die Stöcke dicht am Körper. Der Armabstoß beginnt, wenn die Ferse den Boden erreicht und ist beendet, wenn sich die Zehenspitzen und ihre Fußballen vom Untergrund absetzen. Die Hüften schwingen nach oben, der Körper ist durchgestreckt und leicht nach vorne gebeugt. Ober- und Unterkörper werden gleichmäßig in gegenläufige Richtungen geschwungen, wodurch die Muskulatur der Hüfte aktiv trainiert wird. Der linke Arm und das rechte Bein oder der rechte Arm und das linke Bein schwingen hin und her. Die Stöcke bewegen sich parallel zum Rumpf hin und her. Wenn Sie also richtig Walken mit Stöcken, dann rotieren die Schultern und die Hüfte deutlich gegenläufig.

  • Richtig Walken mit Stöcken bedingt, dass der Schritt dann beginnt, wenn die Ferse den Untergrund erreicht und endet dann, wenn sich die Zehenspitzen gleichzeitig mit dem Ballen vom Untergrund abdrücken.
  • Greifen Sie also die Stöcke in der Mitte und beginnen Sie mit einem zügigen Gehtempo. Achten Sie darauf, dass Sie entspannt gehen, locker, ohne angespannte Schultern, mit frei nach vorne und hinten schwingenden Armen. Verlängern Sie die Gehschritte so, dass sie mit der Ferse beginnen, über die Sohle des Fußes abrollen und mit einem Vorwärtsstoß des Fußes abschließen. Diese Praxisübung verbessert die Gehtechnik und dient als Vorbereitung für die Nordic-Walking-Sequenz.
  • Über die Hände ziehen Sie die Stockschlaufen und lassen die Hände ausgestreckt herunterhängen. Gehen Sie nun, ohne dabei auf die Stöcke zu achten. Konzentrieren Sie sich ausschließlich auf das entspannte Gehen mit unbelasteten und lockeren Schultern. Die Arme können frei nach vor und zurück ausschwingen, halten Sie die Walking-Stöcke tief und nutzen Sie sie nicht, sie können locker mit den Armen mitschwingen. Die Schrittlänge wird so gedehnt, dass sie erst mit der Ferse beginnt, dann über die Fussohle abrollt und mit einem Fussvorstoss endet. Diese Übung verbessert die Gehtechnik und dient als Vorbereitung auf den Bewegungsablauf beim Nordic Walking sowie den Stockeinsatz.
  • Folgende Übung trainiert und verbessert den Einsatz der Arme:
    die schon geschilderte Technik soll beibehalten werden und die Aufmerksamkeit wird nun auf den Stockeinsatz gelenkt. Ist der Rhythmus gefunden, erfolgt die Konzentration auf den verstärkten Gebrauch der Arme, bis schließlich der Stockschwung hinter dem Becken erfolgt. Diese Übung trainiert und verbessert den Einsatz der Arme.

NORDIC WALKING BEWEGUNGSABFOLGE – Richtig Walken mit Stöcken

1. INITIALPHASE

Der rechte Arm des Walkers ist etwas abgewinkelt und wird mit angewinkeltem Walking-Stock nach Vorne geführt. Die linke Faust befindet sich auf Beckenhöhe und beim Stockschub wird der linke Arm nach hinten weg gestreckt.
Beim Abdrücken vom Untergrund ist das Rechte Bein am Sprunggelenk gestreckt. Das linke Bein ist vorne und die Ferse hat Bodenkontakt, um einen weiteren Schritt zu setzen.

2. STOCKSTOSSPHASE

Der Stockstoß des rechten Arms und das Abstoßen des linken Beins erfolgen gleichzeitig. Die Fäuste gleiten kurz vor dem Körper aneinander vorbei und der Stockabstoß der rechten Hand startet, sobald die Faust das Becken passiert hat. Gleichzeitig schwingt der linke Arm nach vor und ab. Die Faust umgreift den Griff des Walking-Stocks. Wenn das rechte auf gleicher Höhe wie das linke Bein ist, wird es auf der Kniehöhe leicht angewinkelt. Das Körpergewicht lastet auf dem linken Bein, der Stock befindet sich in der rechten Hand.

3. STOCKSCHUBPHASE

Der Stockabstoß ist abgeschlossen, wenn der rechte Arm vollständig gestreckt ist. Um die volle Streckung des Arms zu erreichen, wird die Hand leicht geöffnet und der letzte Stoß wird über die Hand in der Stockschlaufe ausgeführt. Parallel dazu wird die linke Faust mit dem Stockgriff leicht nach vorne und oben angehoben und der Arm leicht angewinkelt. Beim Abstoßen vom Untergrund wird das linke Bein am Sprunggelenk durchgestreckt. Das rechte Bein ist vorne und die Fußferse berührt den Boden, um einen neuen Schritt einzuleiten.

4. ENDPHASE DES STOCKSTOSSES

Der Stockabstoß der rechten Hand wird durch die Öffnung der Handinnenseite und die fast vollständige Streckung des Arms vollendet. Der Stockabstoß des linken Arms wird begonnen. Das linke Laufbein startet den Schritt und das Körpergewicht wird auf das rechte Bein übertragen. Der Körper ist nach vorne gebeugt und schräg.

Verinnerlichen und üben Sie alle vier Phasen der Nordic Walking Technik und Sie sind auf dem besten Weg zum Richtig Walken mit Stöcken!

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