[Veena]

Oh I forgot to add, you can use either a band or tube for resistance. The different colors represent different levels of resistance.

[Veena]

Each one of the conditioning lessons are important for pole…that is why they are included. To figure out what muscles to focus on for a particular move, take a peek at the lesson description. This lists the muscle groups used 🙂

[Veena]

All of the conditioning lessons here are also used for injury prevention 🙂

[Veena]

Whoops, my cell phone was not behaving….anyway, congrats!!!!

[Veena]

[Veena]

I also have small boobs and I am muscular but I just LOVE my muscles!!!! Finding tops is hard but I think strong women are sexy!

[Veena]

Yes Genetics have a lot to do with it, and so does body fat. Low body fat will always make a person look more "cut" but it is not necessarily a healthy thing to strive for. Also as Runemist mentioned if you are lifting for bulk to gain, then you want to go real heavy with the weights and use low reps. If you are looking to increase strength and improve your over all health stick with higher reps and less weight. When doing higher reps don't go beyond 20 reps or you risk overuse injuries. BUT its good to mix it up a bit and not ALWAYS do one or the other, there is a time and place for both. I love my muscles https://stage.studioveena.com/img/smilies/icon_heart1.gif  

[Veena]

Thanks guys…yes that rope was very unforgiving! My hands were all chewed up (I did use my Itac!!) and my legs had scratches all over and rope burn, cuz I got stuck one time. https://stage.studioveena.com/img/smilies/icon_eek.gif LOL Other than that I really enjoy the whole process of making this video! Thanks for watching https://stage.studioveena.com/img/smilies/icon_flower.gif

[Veena]

Here is the lesson if your taking them. Start with the half handspring first. These are not cartwheels where the head and body move down towards the floor but rather the head and body tip back.

Half https://stage.studioveena.com/lessons/view/4d82116f-ea7c-42fc-8847-686e0ac37250

Handspring https://stage.studioveena.com/lessons/view/4d84b1b1-1f94-45d5-8e8b-38e90ac37250

Be sure that you have shoes on that cover your toes (no heels) and also you will need a ceiling that is high enough that you will not hit it with your feet.

[Veena]

Have you guys tried the suggestions in the Getting Started Stretching lesson? https://stage.studioveena.com/lessons/view/4dd66731-eab0-4b4a-aa13-41ad0ac37250 I really recommend trying the hot bath and then wearing clothing to keep the heat in. Its a quick way to warm up allowing you to stretch anytime. You only need to sit in the bath or shower for 5-10 mins, but the water must be HOT. Also remember that most people are more flexible in the late afternoon, we are usually the least flexible in the morning. I do all of my flexibility work at night. I'm telling ya baths and the foam rolling each muscle group before you stretch is has worked wonders for me. https://stage.studioveena.com/img/smilies/icon_e_wink.gif

[Veena]

I hear different Suggestions…. For some it seems that focusing on the pole or at the top or bottom of the pole works. (not me blahh) I find I feel less dizzy and sick when I don’t focus on anything, just look wherever and let things go blurry! Then once I am off the pole I look right at the pole so my line of sight is split, this stops the room from spinning. I try to do some spin work at the end of every pole session now. So anyway focusing on something while spinning doesnt work for me, but may work for others!

[Veena]

The pole should never be placed on the kneecap or on the soft space between the kneecap and tibia/shin bone. I hope that is not the groove that was suggested!!! Placement will vary though depending on a persons leg length, size ect. 🙂 Use the top hooked leg to keep as much pressure off the bottom leg as possible. It’s a great workout for the hamstrings!!

[Veena]

I have both the hooked and unhooked variations in the lessons for those of you who are interested.

[Veena]

Do you have the lessons and have you tried the first technique with the chair? Be sure your really pulling hard with the top leg, using the hamstring. As polergirl said finding that sweet spot for the bottom leg is a biggy, so using the first method in the lesson can be helpful. https://stage.studioveena.com/img/smilies/icon_flower.gifYou can do it!!

[Veena]

Remember it’s important to stretch more than just the muscles used in front splits. Also change up the types of stretches you do along with the amount of time you hold them. I have some nice varations that target the same muscle groups in the lessons.