What Muscles Do You Build When Nordic Walking? Which Body Parts Get the Most Benefit?

Nordic walking for fitness and strength building

What muscles are we exercising when Nordic walking?

Depending on the sport you practice, certain areas of the body will be trained more 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 muscles the upper limbs, including shoulders, arms and forearms

• Shoulder muscles: These are the muscles that connect the arm to the rest of the body. They include the rotator cuff muscles (subscapularis, infraspinatus, petit rond, supraspinatus), as well as the trapezius, deltoid, grand dentle and angular muscles. These muscles enable arm and shoulder mobility (rotation, elevation).
• Biceps: These muscles, located on the front of the arm, are surrounded by two joints (scapulohumeral, elbow). The biceps comprise two muscles (long biceps and short biceps) that help flex and rotate the arms.
• The triceps: Located on the inner side of the arm, they comprise three muscles (vastus lateralis, vastus internus and long head of triceps) which complement the flexor role of the biceps brachii. The triceps allow forearm extension.

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

• Abdominals: 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.
• Back muscles: The back groups together muscles such as the trapezius, dorsalis major, rhomboid, infraspinatus and round. These muscles play a wide variety of roles. From the dorsal to the lumbar, they ensure arm and shoulder mobility, postural support and protection of the spine.

Nordic walking strengthens the glutes, thighs and calves

• Quadriceps: Located at the front of the thigh, the quadriceps is made up of 4 muscles (vastus femoris or rectus femoris, vastus lateralis, vastus medialis and vastus intermedius). These muscles facilitate flexion of the thigh over the hip, as well as extension of the leg over the thigh.
• Hamstring muscles: Located on the back of the thigh, there are four hamstring muscles (biceps femoris, semitendinosus and semitendinosus). They ensure leg flexion and thigh extension.
• Calf muscles: also known as the sural triceps, the calf muscles comprise 3 muscle fascicles, including the soleus and gastrocnemius. These muscles help extend the foot down the leg

IN SUMMARY:

Nordic walking strengthens every muscle in the body. It mainly works the lower limbs, and more specifically the glutes and thighs. By bending and unfolding 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.