You can easily get fat in your upper arm and hard to get rid of it.

Thick upper arms make your upper body look big,

and you can’t hide them even when you wear clothes.

But did you know upper arm exercises just by walking?

That is what we call pole walking.

Pole walking is a simple but more effective exercise developed by a sports doctor.

You walk with 2 special poles in your hands.

While you burn about 280kcal per hour by normal walking,

pole walking burns about 400kcal.

Furthermore, you can use 99% of all your muscle

and therefore basal metabolism is increased.

Now we will introduce some tips for pole walking.

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Upper arm exercises by walking!
5 tips for pole walking

 

1. warm-up exercises with poles

 

If you suddenly start exercises, you might get unexpected injures.

This is true for any exercises.

You should flex muscles around your shoulders and arms

if you want to exercise your upper arms.

Also, stretch your leg muscles and Achilles tendon,

which you don’t use often in daily life.

Now we will introduce you warm-up exercises using poles.

Put the poles on both sides of your body

and move the shoulder joints like breaststroke so the shoulder blades are stretched.

This is a good warm-up for upper arm exercises,

and it also works for stiff shoulders and neck.

Next, hold up the poles above your head and place your feet shoulder-width apart.

Breathe out slowly and bend your body to right and left for 4 seconds each.

It is good enough if you feel comfortable. Breathing properly clears your head as well.

 

2. Focus on the upper arms

 

It’s not efficient if you just hold poles and walk.

Straighten your posture, keep your eyes to the front, and then focus on your arms with poles.

Be aware of pressing the ground well with poles at every step.

This movement is the most important for upper arm exercises.

This is also effective for your breast.

Great dual effects!

 

3. Pace

 

You should do pole walking on a little faster pace using your all muscles.

Try pushing the ground hard especially for your upper arms.

It would be even less effective than normal walking

if you do it lazily or with no attention.

Walk slightly faster so you can pay attention to your posture and upper arms.

 

4. Enjoy walking

 

You should be attentive no matter what you do.

Reluctant exercise gives you a lot of stress and no good result.

If you want to make your upper arms thin effectively by pole walking,

it’s ideal to do it for 40 minutes at a time, and 4 times a week.

But it’s not necessarily the case if you are busy or sick.

Try walking in a relaxed way, enjoying the view and fresh air,

while you are still aware of your posture and upper arms.

Maybe you can have some route options to refresh your mind sometimes.

 

5. Do it effectively

 

Pole walking is a fullbody motion,

so you don’t need to do it for a long period of time.

If you normally do an hour walking,

you can do pole walking only for 40 minutes.

Other exercises for the upper arms may require tools such as dumbbells,

and therefore it’s not easy to do it outside.

On the other hand, pole walking is easy to start,

takes shorter time, safe and still effective.

 

Summary

 

How did you find pole walking?

It doesn’t sound popular yet,

but there are many groups in different areas that enjoy pole walking together.

Pole walking simply means walking with poles,

but it’s very easy and effective upper arm exercises in a short period of time.

Why don’t you start it?