While walking, you need to wave with your right arm and take a step with your right leg and vice versa.
If you start to lose pace and get lost in the movements, try dragging the poles behind you for some time — you will notice that when you walk, you do it in accordance with Nordic walking. Don’t analyze your movements and let the body walk freely. When your movements are natural, use the poles.
While walking, the arm going back should be totally unbent and the palm should be open. The pole should be held with the wrist strap only.
The walking consists of 3 stages: press, push, and relaxing the arm in the back. The more you push, the more the load on your body is.
Start every step with the heel, gradually rolling on the tip of the foot.
Watch the amplitude of your movements — the arms should go forward and behind your back to about 45 °. The poles will always follow your body.
The entire arm should be in motion — from the forearm to the wrist.
Keep the back straight and lean the body forward. Relax the shoulders. Look straight ahead.
Draw an imaginary line going perpendicular to your chest. Move all the body parts (arms with the poles, legs, and shoulders) along this imaginary line.
Inhale through the nose, and exhale through the mouth.
Gradually increase the walking speed from medium to fast.

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