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Try Pole Fitness: A Fun Way To Stay In Shape

by Bidita Debnath on December 27, 2015 at 11:56 PM
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 Try Pole Fitness: A Fun Way To Stay In Shape

Try fitness using a pole to stay in shape as Christmas and New Year can be pretty tough for fitness fanatics with lots of partying.

Pole fitness combines dance, strength training, endurance and flexibility into one workout, and uses every part of one's body to strengthen muscles, provide a full cardio workout, and improved co-ordination.

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Not only does it have many health benefits, it is also one of the most fun ways to exercise, lose weight, tone up and even increase confidence.

Sarah Scott, a professional pole fitness athlete, who started pole dancing six years ago, has shared top five beginners' moves, reports femalefirst.co.uk.
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* Carousel kick

Muscles worked: Biceps, Latissimus Dorsi, Deltoids, Adductor Group, Calves, Shoulder Group, Quadricep Group and Tibialis Anterior. What'll look great: arms, shoulders, inner thighs, thighs, calves

* Face the pole, place your right knee at hip height or higher on the outside of the pole, and your foot on the inside

* Anchor to the pole by squeezing and kicking with your right thigh

* Keep kicking as you lower with control to the start position

* Repeat three to five times on each side.

* Single climb squat

Muscles worked: Adductors Group, Quadricep Group, Gluteal Group, Latissimus Dorsi, Deltoids, Biceps, Abdominals Group, Shoulder Group and Tibialis Anterior. What'll look great: thighs, quads, bottom, arms, shoulders, abs

* Perform a carousel kick and then bring your free leg to the front of the pole

* Squeeze the pole firmly between both knees, cross your ankles, and press your hips toward the pole

* Bring your hands to face height, maintain your leg position and slowly sit down to squat. Repeat 3-5x on each side

* Climbing

Muscles worked: Adductors Group, Quadricep Group, Gluteal Group, Latissimus Dorsi, Deltoids, Biceps, Abdominals Group, Shoulder Group and Tibialis Anterior. What'll look great: thighs, quads, bottom, arms, shoulders, abs

* Begin in the single climb squat start position

* Reach your hands overhead to grab the pole with both hands, release your knees and lift them as high as possible

* Kick into the pole to move your hips back, re-squeeze your knees, then stand to resume the start position

* Repeat all the way up the pole.

* Pole plié

Muscles worked: Quadricep Group, Hamstring Group, Shoulder Group andGluteal Group What'll look great: thighs, legs, bottom and back

* Start with your back against the pole in a twisted grip

* Step your feet out and away from the pole

* Keeping your hips against the pole slide down into a wide plié position

* Bring your legs together towards the side of your twisted grip arm and reverse body roll to stand.

Source: IANS
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