mintchocochic started this discussion ·
Hi! I'm new to this site as well as pole dancing... I was wondering, how could I build up my strength as well as flexibility and "practice" some moves, even though I do not own a pole, so that when I do get one, I'll have a bit of a head start? :) Also, if you could tell me of places I could practice (for free) that would be helpful as well.
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Welcome, mintchocochi! I’m a newbie as well (both to the site and poling). While I received a pole for Christmas this year, my upper body strength is seriously lacking and I am at present unable to do many pole movements. I’ve been keeping tabs on a lot of the strength building discussions…here are a few brief things I’ve picked up thus far. You can actually build up quite a bit of upper body strength in the comfort of your own home for free by simply using your body weight: Upper Body Strength - Pushups (wall, incline or standard). See the “How to Train Without Equipment” section in the middle of this article: http://www.sparkpeople.com/resource/fitness_articles.asp?id=1003 - Tricepdips: http://www.sparkpeople.com/myspark/ex/exercises.asp?ID=124 - Plank pose (http://www.yogajournal.com/poses/470) into cobra pose (http://www.yogajournal.com/poses/471 into downward facing dog (http://www.yogajournal.com/poses/491) - Four-Legged Staff Pose: http://www.yogajournal.com/poses/469 I also just realized there are a whole host of arm strengthening poses/balances listed here: http://www.yogajournal.com/poses/finder/browse_categories/arm_balances - For building up your gripping muscles, see if you can obtain a “Grip Exerciser”: This one allows you to work on specific finger grip: http://www.amazon.com/Gripmaster-Exerciser-Tension-5-Pounds-Finger/dp/B0006GBDZY/ref=cm_lmf_tit_10_rsrsrs0 This one only works the full hand but still appropriate: http://www.amazon.com/Fitness-Cathe-Starter-Hand-Grip/dp/B001FB614W/ref=sr_1_19?s=sporting-goods&ie=UTF8&qid=1294879310&sr=1-19 If you want to venture outside the home and still stay in the “free” range. Check local parks. Many have monkey bars, jungle gyms, or actual pull up bars. You can then do sets of pull ups or chin ups completely free! See the “How to Train Without Equipment” section in the middle of this article: http://www.sparkpeople.com/resource/fitness_articles.asp?id=995 Core Muscles Be sure to also work on building up your core muscles. This link will take you to a host of core exercises. The site (SparkPeople) also has similar demonstrations for upper body, lower body, stretching, etc: http://www.sparkpeople.com/resource/exercise_demos.asp?exercise_type=core Stretching and Flexibility Many members are also presently working on increasing flexibility to perform certain movements. In addition to work on your upper body strength, you may want to consider adding stretching to your daily routine. FreeTheSun (a member here) recommended this website:- http://www.yoga-age.com/articles/stretching/index.html There are several members following the Splits in 6 Weeks: http://www.unique-bodyweight-exercises.com/splits.html A couple other members posted links to great lower body stretching videos via YouTube. I created a playlist: http://www.youtube.com/user/theSOULstudio#grid/user/D979A04E8CF5FCB7 Final Thoughts Several of pieces above link to www.sparkpeople.com which allows you to become a free member. You can then track your fitness goals, create customized workout plans, and view hundreds of demonstrations, examples, etc. If you decide to sign up for the free membership, find me under “thesoulstudio” username. Even if you don’t sign up, check out their Exercise Demonstrations. Well, that gives you a bit of start. I’ll be working on many of these right along with you! In movement, Nayana
Thanks! That was super helpful. I'll be sure to start doing these so i'll be in better shape for when the snow's off the ground. 🙂
