How to walk correctly? At first, the question may seem, to put it mildly, stupid. However, if you try to find the answer to it, it immediately becomes clear that this is not so easy. Be that as it may, even posture and correct movement are the foundations of an impeccable appearance and bail good impression.

When it comes to posture, this topic is especially important. The manner of holding posture can tell a lot about a person, and if you understand something about etiquette, then pay attention to this important point when walking.

A person who is thinking about how to walk correctly probably wants to establish himself well in society and wants to learn how to avoid stooping, drooping shoulders, relaxing the abdominal muscles and other little things. Everything that was listed in the previous sentence can be safely called “symptoms” - symptoms of bad taste and inability to behave in society.

Remember: smartness and good posture are indicators of not only good manners, but also self-confidence. And without this, you won’t be able to walk correctly.

Tips for correct posture

1. Always keep your back straight, but do it discreetly so that no one notices that you are putting any effort into it.
2. Make sure your shoulders are back.
3. The head should continue the line of the spine. Should not be pushed forward. The neck is straight, the chin is raised.
4. The abdominal muscles should be tense in order for the abs to look more toned and beautiful.
5. Always keep your legs straight, but again naturally. Under no circumstances should you stand on limp, bent legs.

How to walk correctly? This is a question that concerns both women and men. Some people are surprised that professional models spend a huge amount of time learning how to walk the catwalk. Let's list a few simple rules for a beautiful gait.

1. We must not forget about posture.
2. It is important to keep your feet hip-width apart, but you should not spread them too wide so that your gait does not become “loose.” At the same time, the legs should not be too close to each other. The hip gait is a gait where the hips play an important role, so you can't overdo it.
3. With a correct gait, the body should sway a little (a little!) in time with the steps.
4. Watch your hand movements. You can often see people walking, calmly waving their arms in all directions, which does not look very nice. Please note: when you step with your left foot, your right foot moves forward into your hand, and your right hand moves forward into your left hand. The arms are almost pressed to the body when walking.
5. Don't shuffle your feet. Don't drag them. The feet should come off the floor.
6. When walking, you need to step on your heel, after which the center of gravity should be transferred to the toe.
7. The feet are kept parallel to each other. Avoid the clubfoot gait.

The correct gait of a man is a point that also requires consideration. You can notice that when men walk, they place their feet in 2 lines, which is very clearly visible in winter on the fallen snow. In principle, this is normal, and this is what distinguishes a woman’s gait from a man’s.

Anyone can learn to walk beautifully if they follow the rules. If you neglected any of the tips, pay attention to it. It may be difficult at first, but after a little time everything will become automatic.

So, the question of how to walk correctly cannot be called stupid. The answer is not simple, but very important for every person, because no matter how he dresses, no matter what he says and does, trying to impress others, he is unlikely to succeed in his attempts if he has a crooked posture and a heavy gait . It is your gait that can tell an attentive observer about your character, attitude towards others and knowledge of basic rules of etiquette.

Nordic walking is an original and uncomplicated method of health and fitness that is now enjoyed by millions of people around the world.
What is it and what does it give to a person?
Surely, among the readers there are many who first learned about Scandinavian or, as it is often called, Finnish or Swedish walking, not from the Internet or some other source, but only after encountering people involved in it.
At first glance, this is a rather funny picture - a man walks as usual, but for some reason he pushes off the ground with his ski poles. It looks especially unusual when you meet such a walker in the summer. It seems that in front of you is an absent-minded person who forgot his skis at home and forgot about the time of year.

But you shouldn’t think that those who engage in this kind of exercise “don’t have everything at home.” As a rule, these are very intelligent and rational people who want to improve their health in the most optimal way.

Story

How did this kind of walking arise? In fact, it is thousands of years old. After all, even shepherds moving along uneven mountain roads used a pair of sticks of suitable length as aid. However, as a species physical exercise Nordic walking arose much later, in the 1940s of the 20th century.

Actually, this type of walking has nothing to do with Scandinavia, since its homeland is Finland, which, from a geographical point of view, is not a Scandinavian country. It was invented by Finnish skiers who couldn't get enough of winter ski training and didn't want their fitness to suffer from inactivity in the summer. True, in the original version, Finnish skiers did not practice walking, but running with poles.

For some time, this type of training was used only by professional athletes. However, doctors and physical education specialists soon drew attention to this technique.
As a result, a new type of physical exercise has emerged, combining both health and sports elements. Race walking, as a sport, owed its emergence to two Finnish enthusiasts - Marco Cantaneva and Mariu Repe. By the end of the 1990s, the first specialized walking equipment, primarily poles, appeared on the market.

Now in the homeland of Nordic walking, in Finland, more than 700 thousand people are engaged in this type of physical exercise - almost a fifth of the country's population.

Nordic walking has much in common with recreational activities such as running, hiking and skiing. And at the same time it has several advantages over them.

Comparative advantages and disadvantages of Nordic walking

If we compare Nordic walking with regular walking, it can be noted that Nordic walking involves a much larger number of muscle groups. During normal walking, at most 60% of muscle groups work, while with the Scandinavian variety it works about 90%. This circumstance is easily explained, given the fact that the use of poles during Norwegian walking increases the load on the muscles of the upper body - arms, neck and shoulders. In addition, the load, the main part of which falls on the legs and lower body when walking, is more evenly distributed. The back remains straight, which is important for people with a problematic spine. Finnish walking burns 50% more calories than regular walking. The heart rate when walking with poles also increases by 10-15 beats per minute compared to traditional walking.

The same can be said about running. In addition, running creates a much greater load on the cardiovascular system compared to Nordic walking. This means that Nordic walking with poles is suitable not only for athletes, but also for untrained people, overweight people with problems with the cardiovascular system.
As for skiing, they require too many conditions - equipment, ski slopes and the appropriate time of year. Not to mention the fact that skiing technique is much more complicated than walking, and skiing itself has more contraindications.

Health benefits of Finnish walking (Nordic walking)

The main health benefits of Finnish walking:

• increased muscle tone,
• improvement of heart function,
• posture correction,
• improved coordination,
• lowering blood pressure,
• improvement of blood circulation,
• increased endurance,
• stress relief,
• relieving muscle spasms,
• reduction of pain in the spine,
• production of endorphins - hormones of good mood.

There are several types of Nordic walking - health, classical and sports. Accordingly, the requirements for loads, equipment and equipment are somewhat different for them.

Almost anyone can engage in a health-improving type of walking. Walking with poles has become the most popular effective way rehabilitation and treatment of patients with cardiovascular diseases, diseases of the musculoskeletal system (osteochondrosis, spinal injuries), suffering from disorders of the vestibular system, lung diseases, nervous disorders, insomnia, vegetative-vascular dystonia, diabetes mellitus, constipation, excess weight, pregnant women.
Walking can also be used as a means to maintain optimal physical fitness people leading a sedentary lifestyle, women who want to have an optimal figure, etc.
Like regular walking, walking with poles does not require significant initial physical training. In this case, the main load, as when walking, still falls on the cardiovascular and respiratory system, which gives a general strengthening effect.

Equipment for Nordic walking

To practice Finnish walking, you only need poles. But it’s worth mentioning that ordinary ski poles are not always suitable for Nordic walking.
First of all, walking poles should be shorter than ski poles. This is due to the fact that when walking a person only leans on the sticks, and is not pushed off by them. The average length of poles for beginners is calculated by the formula length = height * 0.66. For people practicing at a higher pace, as well as athletes, the coefficient may be higher - 0.7.

People suffering from foot problems can use longer poles. This allows the main load to be transferred to the hands. For cervical osteochondrosis or problems with joints, on the contrary, the poles should be shortened. There are also special telescopic Finnish poles, the height of which can be adjusted. In addition, poles should be lightweight and made of aluminum or durable plastic. The third point is the tips of the sticks. While poles with sharp tips may be suitable for walking in the snow, they are not suitable for walking on an asphalt road or some other hard surface. For these cases, there are sticks with rubber tips. Also, some sticks allow you to change tips.

Another feature of Nordic walking poles is special straps attached to their upper part, reminiscent of fingerless gloves. This design is not accidental, since thanks to it the walker can push off with sticks and not squeeze their handle with his fingers. These straps are called lanyards. A properly selected lanyard should not squeeze the wrist too much, as this will impede blood circulation in the hands.

You can, of course, convert cross-country skiing equipment for Nordic walking, but it is more rational to buy specialized Nordic walking poles from well-established manufacturers. Incorrectly selected Nordics can negate the entire positive effect of walking, and in people with chronic diseases, lead to their exacerbation.

Other equipment is not so critical. Any sneakers and sportswear are suitable for Nordic walking, as long as they are comfortable enough. Although there is also special equipment for Finnish walking on the market. The only note is that you need to somehow protect your ankles so as not to accidentally scratch them with the Nordic, which has a sharp tip. You can also use fitness bracelets to monitor calories burned, heart rate monitors and trackers designed to monitor your route.

Contraindications for Nordic walking

Are there any medical contraindications for Finnish walking? There aren't that many of them. First of all, these are severe forms of cardiovascular failure, diabetes and thrombophlebitis, inflammatory processes in the abdominal cavity and pelvis, exacerbation of chronic diseases, decompensation of organs, elevated temperature, recent operations, angina pectoris, hypertensive crisis, scoliosis, pregnancy disorders that threaten miscarriage. If you suffer from any disease and doubt whether it is possible to engage in recreational walking, it is recommended to seek advice from a doctor.

How to practice Finnish walking correctly

If you don’t know how to walk correctly with the help of Nordics, then don’t worry, it’s not difficult to learn. You can also contact a person who has already practiced this type of walking so that he can tell you how to use Nordics. Health walking, like any other type of physical exercise, should begin with small loads, gradually increasing them. The technique for beginners when walking with poles is quite simple. At first, you can not lean on them at all, holding your hands as if you were walking normally, and then gradually raise them higher and higher and place the Nordic vertically on the ground.

Walking should not differ from normal, but it is advisable to take steps at a more intense pace, smoothly and rhythmically. For beginners, it is important to find their own optimal pace so that classes, on the one hand, are beneficial, and on the other, do not cause overwork.

It is important that the sticks are close enough to the body. The optimal mode of movement is that skiers use - when moving with a leg, the arm on the opposite side is thrown forward. It is also important to follow the correct breathing pattern: the first two steps are inhaling through the nose, the next three steps are exhaling through the mouth. You can gradually increase the range of motion to achieve maximum effect.

Nordic walking is often used for weight loss. However, in cases of severe obesity, walking alone will most likely not be enough. Additional exercises will also be needed. But if you want to lose a couple of kilograms, then in a few months of training it is quite possible to do this.

How often should you exercise? This depends on the individual level of preparedness of the person starting the classes, whether he has any diseases, the characteristics of the route where he is supposed to walk, etc. In the standard case, the recommended duration of classes for beginners is half an hour, and the frequency of classes is 3 times a week.

The benefits of Nordic walking

Nordic walking is a way to spend free time with health benefits. Nordic walking routes can be located in the same places as regular jogging or walking routes - parks, squares, forests. This can be either completely flat terrain, such as city sidewalks, or alternating descents and ascents.

Many people consider Nordic walking as a sport for older people. Is it fair similar attitude? Indeed, the benefits of Nordic walking are most pronounced in the case of people with disabilities. But this, of course, does not mean that Nordic walking cannot benefit other people. Of course, if you do Nordic walking healthy man, then this type of exercise alone will not be enough for him.

Attention! the information on the site does not constitute a medical diagnosis or a guide to action and is intended for informational purposes only.

Only those people achieve success who do everything correctly in order to save energy and not make unnecessary movements. The state of health and quality of life position depend on correct posture. Watch people in transport, in the park, on a walk - as soon as you are free free place, there are immediately those who want to take a sitting position so as not to get tired.

To avoid getting tired while sitting or walking, you should perform the correct movements and keep your back straight and distribute your weight. You learned to walk as a child, but not everyone knows how to do it correctly. It is very important to know how to sit, or walk and stand correctly.

We diagnose your ability to walk, stand or sit

To determine what you should learn while sitting or walking, observe yourself and write down your observations. Place a chair in front of the mirror and start reading a book, then take a break from reading and look at yourself in the mirror, it will immediately become clear how to sit correctly and what you are doing wrong.

Remember that health problems begin primarily from an incorrect lifestyle and bad habits. AND incorrect posture and the inability to walk and sit are specifically harmful to your health.

How to sit correctly without back pain

How to sit correctly so as not to hurt your back and head, we will look at Figure 1. Sitting too straight, pushing your chest forward and holding your arms and head straight is just as harmful as slouching and crossing your legs. Figure 1 shows three poses: a, b, c.

Pose B is considered optimal and correct, because it is the golden mean between poses A and B. Pose B shows how to sit correctly. The back should be straight, without tension, the legs should lie completely flat on the floor, pressing the feet completely to the floor, the head and neck should be straight. Shoulders turned back, lowered as much as possible.

When reading or working at a computer monitor, do not bend your head or slouch, keep your legs straight and your hands on both sides of the keyboard. Your gaze should be straight; to do this, aim the monitor appropriately at eye level. If you have to type and read for a long time, then the monitor should be directed so that your head does not carry the weight up or down.

The head should remain straight, and only the gaze can move, moving from the keyboard to the monitor. You cannot sit with your legs crossed - this position has a negative effect on blood circulation and blood vessels. People who sit cross-legged develop thrombosis and increase their chances of having a heart attack.

How to walk and stand correctly

You can walk and stand so as not to constantly think about the desire to sit down, based on recommendations on how to sit correctly. The basis of the ability to walk and stand is the correct distribution of body weight on the legs. Not on one foot, or on heels and toes. Find your balance so that you can stand and walk comfortably. Place your feet shoulder-width apart; if they are wider, your legs will get tired; if they are narrower, your back will hurt.

Distribute the weight between three support points: thumb, little toe, heel. Keep your feet parallel. The chest is located above the pelvis, the head is straight, the shoulders are not tense. Keep your gaze straight ahead, not down. Walking correctly is the same skill that is necessary as sitting correctly. By developing the habit of correct posture not only when sitting, but also when walking, the load will not be so large, and painful sensations Little by little they will pass, leaving only a beautiful and graceful gait.

Walking correctly should be soft and smooth, taking medium steps, starting from the heel and slowly rolling onto the toe. The leg that takes the step remains bent; the leg on which you rest should be straight.

The key to the ability to sit or walk or stand correctly lies in self-control and habit. Build your skills slowly so that your body doesn't get a heavy load. Correct yourself slowly.

During the Renaissance Orthodox traditions a wide range of people show a desire to attend church. Parishioners have established habits of behavior that should not interfere in a holy place. A beginner should familiarize himself with simple tips about how to go to church correctly. These traditions have been observed since ancient times. We need to respect this place. The soul should be bright and joyful, ready for prayer.

Visiting church for the first time

The Orthodox tradition has long created simple rules, explaining how to go to church. When visiting a temple, a beginner needs to be aware of the presence of God and angels in this sacred place. Parishioners go to church with faith in their hearts and prayer on their lips. It is not difficult to attend church correctly; it is better to go with other people and observe them.

The first rule: do not offend the priests and laity present by your inappropriate behavior. Inside the temple there are often shrines whose value can be measured over centuries. Even if a lay person does not recognize the holiness of the icon or relics, their value should not be publicly questioned. If parishioners bow next to a valuable icon, then it will not be difficult to bow following the example of others.

Few people think about what precedes a visit to the temple. This also has great importance. During your morning visit, it is better to refrain from eating. According to the religious canon, it is better to come to church hungry. A hearty breakfast is only allowed to sick parishioners.

Before God, one must maintain a meek spirit, fully understand one's sinfulness, and show respect to those saints who have decided to cleanse themselves of sin in their worldly lives.

The temple allows you to create a connection between the sinful earth and clear skies, when a person comes with faith in a powerful patron and intercessor. The church is created as a house of prayer, where they come to ask for the most secret things.

Rules for women

Requirements for women relate only to details of appearance and the place where one should stand during the Divine Service. Someone from the older generation in the family knows how to properly go to church as a woman. You can find out about this from your grandmother or mother. The main requirement of appearance is emphasized modesty. beauty female body is a symbol of temptation, and therefore a woman should not wear clothes that expose any part of the body. Can't be worn short skirt, neckline and even a dress that exposes the shoulders.

Before visiting, it is advisable for a girl to wash off her makeup and cover her head with a scarf. In a holy place, every parishioner should think about the eternal. Concern for the salvation of your soul, pray. On the good path he should not be distracted by beauty and lust. Therefore, bright outfits are considered inappropriate. Church is not a place to attract attention.

During the service, women must stand left side. During communion, women stand at the back of the line.

Where to start

As soon as the church appears in sight, it needs to bow and make the sign of the blessing sign of the cross, even if you don't plan to go inside.

When approaching the door, you need to stop, think about your goal, and cross yourself again. When visiting a temple, you need to imagine that you are entering from the space of earthly sin into the small and pure house of God.

There is a simple ritual common to all parishioners on how to properly enter the church. You should start with a bow as a symbol of humility of your pride. Next you need to cross yourself and read the lines, addressing the face of Christ the Savior in the following order:

• Before the first bow it is said: “God, be merciful to me, a sinner.”
• The second bow is accompanied by the words: “God, cleanse my sins and have mercy on me.”
• The words “I have sinned without number, Lord, forgive me” complete the ritual.

It is advisable to remember this sequence and repeat it during exit.

When visiting, it is advisable not to take large bags, and if you have one, you should leave it at the entrance. During the communion ritual, both hands must be free.

You can indicate your secret goal in a note to the priest. Usually a request is made for a neighbor.

At the entrance, you can go to the minister to buy candles, while at the same time donating to the needs of the temple in a symbolic form. A burning candle is an important symbol in Christianity. A small light of God's spark burns in every eternal soul, so the candle is lit:

• Wishing health to your neighbors.
• For the difficulties in life that we managed to overcome. In this case, the candle is lit with gratitude to your Saint for the trials and help sent.
• On the eve of a key event in life. Before an important decision, turning to God, angels and saints for support and admonition.
• For the peace of those who have already passed on to eternal life.

To remember the dead, every church has a special memorial table. On the eve you can put bread, red wine and cookies.

In every temple, the central place is occupied by a “festive” icon. The first thing a visitor does is touch it. This icon can be different for each day. The priest, according to the calendar known to him, selects a “festive” icon, placing it in the center, on the lectern.

When approaching the holiday icon, you need to sign yourself with the sign of the cross and make a bow to the ground and from the waist. When the parishioners move away from the icon, they need to bow to it a third time.

In addition to the holiday icon, a particularly valuable, ancient icon is displayed in the temple. As a rule, there are several wonderful icons that travel from one temple to another. The arrival of a particularly revered icon is announced in advance.

When they approach the icon of a revered saint, their intercessor, they pronounce his name and ask: “pray to God for the servant of God,” saying the name of the relative for whose recovery they came to ask.

The main godly feature of behavior will be humility. There is no need to look around as if on an excursion. It is important to always remember main goal of his arrival at the temple.

When a well-known friend appears in church, it is not customary inside the church to shake hands. Friends bow as a greeting. It is important to remain silent and allocate another time for friendly conversation.

Particular attention should be paid to the behavior of children. The child may want to have fun. It is necessary to explain to him in advance the importance of the temple as a special place of communication with God. The child should be taught to behave as modestly and quietly as possible.

Special time of worship

After the start of the service, it is advisable not to disturb people and the priest himself, and therefore all prayers, placing candles and passing notes should be completed before the start of the church service.

Do not bother other people with your questions. The words of the priest should be listened to in silence and concentration, since at this moment the Word of God is transmitted.

Demonstration of uncivil behavior in the temple will result in big troubles than in ordinary life. If parishioners look at a person with condemnation, he provokes them to sin.

When those around you begin to bow and cross yourself, you need to join them, performing the ritual together with everyone.

For those who would like to sit down during the service, it is worth remembering that Divine service is an act of spiritual labor and is therefore performed while standing. Standing for a long time strengthens a person’s spirit, and everyone can check themselves: if it’s hard to stand, there’s a reason for it. Those who are full of faith do not notice difficulties. It is difficult for one who cannot be filled with reverence. Attention to the words of the priest leads each listener to his moment of spiritual enlightenment and self-improvement. For the sake of these good goals, you need to forget about minor inconveniences.

A candle is held in hands only during a funeral service or on special occasions. On an ordinary day in a candlestick. You need to make sure that the wax does not drip onto the person in front.

Since a layman comes to visit God, it is advisable not to leave before the service ends. For the same reason, you cannot be late for it. The period of worship is a personal sacrifice that we offer to God. Devoting one's time to spirituality is a must for every believer. Leaving the service is permitted only for a very good reason. If a mother cannot calm her child down, she is advised to leave the church for a while and return when the child calms down.

Only those in whose body there is illness and whose need for relief is undeniable are allowed to sit.

During the liturgy and reading the Gospel, you need to ask God to enlighten you to understand all the Truths. When the priest opens the Royal Doors, it is customary to bow. If words are heard in an unknown language and you cannot pronounce them, then you can replace these words with a well-known prayer.

When the Priest finishes his sermon, he comes out to the people with a cross in his hands. Parishioners traditionally kiss his hand and cross. During the procession there is a traditional order:

• Parents with small children should arrive first.
• Minor children come second.
• Then it’s the men’s turn.
• Women complete the procession.

The priest has his own prayer prepared for each group. If someone breaks the line, they will tell him where to stand correctly.

Which day to choose

For Orthodox Christian It is godly to visit the temple once a week. Regular attendance is required so that a layman can rest his soul from the sinful world, get out of the everyday bustle and turn to eternal questions.

The priest expects parishioners on Saturday and Sunday, as well as during church holidays. The exact day can be found from Orthodox calendar. If the need arises to pray, you can go to church any day you wish.

Small churches may not work on weekdays due to a shortage of priests. Monday is considered a time of rest after two consecutive days of worship. On Monday, the church devotes prayers to angels, so it does not welcome the popular superstition about the severity of this day. Small name days are celebrated on Monday because guardian angels are venerated on this day.

What you want to know

There is an altar worker inside the church who can tell you how to properly enter the church and what not to do. Cell phones You don’t have to turn it off, but be sure to switch it to “silent” mode. You cannot answer the phone during the service, as this is not the time for talking.

In the evening after the service, you can purchase candles again for your home. Even if you don’t have enough money, you can ask for a candle for free. It is not accepted in a Christian environment to refuse people in need.

If someone is sick at home, the candle lit in the temple is taken home and placed in the room where the sick person is lying. You can light a candle for an unbaptized person, but you cannot ask for a note or order a prayer. It is not customary to ask for suicide.

At the end of the service, you can return to individual prayer or ask the priest for a conversation, if there is a good reason for this. At this time, it is possible to order a prayer for another person who is sick, but cannot attend Church on his own.

Thus, A Christian believer should attend church at least once a week, observing simple rituals and rules of behavior in the temple. Regularly turning to eternal questions, to God, a person becomes purer and wiser. The holiness of the temple is determined not only by the age-old religion, but also miraculous icons saints to whom you can turn. Listening to the words of the priest during worship is useful for every person for the salvation of his eternal soul.

Great Encyclopedia of Health by Paul Bragg A. V. Moskin

How to walk correctly

How to walk correctly

When walking, it is especially important to maintain correct posture, since it is in this position that the spine does the most work and is most vulnerable to various injuries. If you have a strong, stretched spine, then when you walk, the impact of road unevenness is absorbed by cartilage plates and discs. Then the intervertebral discs and plates, acting as a kind of spring, protect the spinal cord and brain from damage.

If pain occurs, pay attention to your legs and spine. Keep your back straight, lift your leg freely and easily, as if starting the movement from the middle of your torso and sequentially moving the muscles of your back, abdomen, and thighs. The head is slightly raised, but you should not throw your neck back. The arms move freely along their entire length. The correct gait should be springy and light, and if you walk on straight, almost unbending legs, the shaking of the spinal column will increase.

To ease the work of the spine, knee and ankle joints, wear shoes with low, wide heels.

There are diseases that affect almost all parts of the spine. These are scoliosis, osteochondrosis, radiculitis, as well as osteoporosis, which affects the entire human skeletal system.

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