Strength Pole Flexibility Dance

I have 2 fav strength excercise: pull ups and push ups.  Today i will focus on Pull ups. Below top 5 rules of correct pull ups: 👍 more important is quality - less quantity 👍 between reps - back to engaged position (not all the way down) 👍 move slowly 👍 don't kip, don't jump into and don't swing your legs and body - if your goal is strength 👍 if you can't make correct pull up - use a band What about pull ups on pole? I preferred from the ground with straight legs - L-sit position. It engaged also core and adductor muscle. We can make it in 2 options - with half bend arms - or harder - with more straight arms. Make 3 series - x6reps (6x left hand & 6right hand up = 1 series)

Did you make pole training today?  As I promised in last post to publish the best pole excercises for strength core and arms, below videos with first part of pole workout: 1.  Hanging leg raise - advanced - one hand on pole beginner - both hands on pole (make 6reps on both side)*  *Tips - give your hips in front of pole and catch closely pole under your armhole ** Excercise will be more effective on your core if you don't lay down legs on the floor.

Welcome in my Pole Autonomy blog. I am poledancer since july 2015. I've started my pole journey cause i had enough just watching pole videos on You Tube. Of course i still watching IG and Fanpage super talented Poledancers - my regular day start by watching pole videos on IG, Facebook and YouTube 😊 It's like an addiction, but it is the most healthy addiction in my whole life. And to be honest - pole dance made me healthier. My body and my minde get a lot of benefits: - stronger core (i have special workout excercises on pole and off the pole - i will publish single post with training dedicate for pole dancers) - stronger shoulders and arms - equilibrium, humility, persistence and systematicity* I training pole dance 4-5 times a week (2-3 hours) - Monday, Tuesday, Friday and weekend. On Wednesday and Thursday I training Kettlebel (Hardstyle Strong First method) - to level off disparity both side (i never said "weaker side" - even if  it only can be ...