What Muscle Groups Are Targeted in Nordic Walking? Which Body Parts Benefit the Most?

Nordic walking for fitness and strength building

What muscles are we exercising when Nordic walking?

Depending on the sport you do, certain areas of the body will be worked harder than others, but what about when you go Nordic walking? Will Nordic walking help you tone and refine your figure? Below is a list of the muscles and muscle groups strengthened and sculpted by Nordic walking!

Nordic walking strengthens the upper limbs, including the shoulders, arms and forearms

• Shoulder muscles: These are all the muscles that link the arm to the rest of the body. They include the muscles of the rotator cuff (subscapularis, infraspinatus, lesser ring, supraspinatus) and the trapezius, deltoid, grand dentle and angular muscles. These muscles provide mobility for the arms and shoulders (rotation, elevation).
• The biceps: These muscles are located on the front of the arm and are surrounded by two joints (scapulohumeral, elbow). The biceps comprise two muscles(long biceps and short biceps) which help flex and rotate the arms.
• The triceps: Located on the inside of the arm, they comprise three muscles (the vastus lateralis, the vastus medialis and the long head of the triceps) which complement the flexor role of the biceps brachii. The triceps enable the forearm to be extended.

Nordic walking strengthens the trunk and pelvis (chest, stomach and back)

• The abdominal muscles: These are made up of several layers of muscle(rectus abdominis, external oblique, internal oblique, transverse), whose function is to flex and rotate the trunk.
• The muscles of the back: The back includes muscles such as the trapezius, dorsalis major, rhomboid, infraspinatus and round muscle. These muscles play a variety of roles. From the dorsal to the lumbar muscles, they ensure the mobility of the arms and shoulder, maintain posture and protect the spine.

Nordic walking strengthens the muscles of the buttocks, thighs and calves

• Quadriceps: Located at the front of the thigh, the quadriceps are made up of 4 muscles (the vastus femoris or rectus femoris, the vastus lateralis, the vastus medialis and the vastus intermedius). These muscles facilitate flexion of the thigh on the hip and extension of the leg on the thigh.
• The hamstring muscles: Located on the back of the thigh, there are four of these muscles(biceps femoris, semitendinosus and semimembranous). They flex the leg and extend the thigh.
• Calf muscles: Also known as the sural triceps, the calf muscles are made up of 3 muscle groups, including the soleus and the gastrocnemius. These muscles help the foot to extend down the leg

IN SUMMARY:

Nordic walking strengthens all the muscles in the body. It mainly works the lower limbs, and more specifically the buttocks and thighs. By bending and extending the leg, the hamstrings and quadriceps are strengthened. The swinging movements of the arms, accentuated by the poles, strengthen the shoulders, biceps, triceps and abs.