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Nordic Walking Warm-up exercises

1. Inner thigh stretching

Start from a straddle position and put one foot onto its heel.

The other knee is bent.

Make downward movements diagonally in backward direction, the back is upright and the belly and the buttocks are tense.

2. Arm strengthening

The partners stand opposite each other. Hold pole and elbows at chest height. One partner presses his arms away from the body against the other's resistance.
Belly and buttocks are tense; the back does not move. Then change the direction of the movement.

3. Backbone mobilization

Stand with legs slightly apart, knees slightly bent.

Put the poles onto your shoulders in a relaxed way.

Move the upper part of your body alternately towards the left and the right side.

Try to turn from the hip.

4. Chest muscles stretching

Stand next to each other with legs slightly apart and knees slightly bent.

Hold the pole in front of the body and pull alternately diagonally in outward direction.

Belly and buttocks are tense.

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