Today I'm gonna show you how you can easily get onto STAR ON THE BAR from BASIC SIT. In previous notes I showed you how you can get onto hoop and into Basic Sit so If you have problems with those notes visit those posts:
2. You have to try to move your butt a little forward, try to move to the place like below "destination" on the image on the left.You're still sitting a little on you're butt but you are close you "destination" ok?
TIP: Star On The Bar might be a tricky one, if you won't feel moment while you're still on butt and raising your legs you may fall. Try to keep balance for all time! Getting already into destination without raising your legs may cause that you'll fall.
3. Now you have to raise your legs into straddle and move your butt to land in your "destination" place on your lower back as you can see on image on the left.
4. Now you have to just hang in that position
5. And let go your hands ;) You're in STAR ON THE BAR! :)
TIP: the more flexible you are the better Star On The Bar looks, and the easiest it is :)
If you are still weak and you want to get onto hoop reaaaally badly I have something for you :)
EASIEST WAY TO GET ONTO AERIAL HOOP!
I think there's no better way to get onto :) It's quite easy and don't requite so much strength as getting into basic sit from inverted straddle or pike :) So it's perfect for beginners!
FIRST THING:
HOLD HOOP AS HIGH AS YOU CAN! It is the most important thing here, it will help you sooo much if you will hold it high!
SECOND:
JUMP! Jump and catch hoop with your underknee!
THIRD:
Streighten your leg which was catching hoopand bring it to the front side of the hoop, raise your body with your arms so you can 'sit' :) You're almost there!!
FOURTH:
Catch both sides of hoop with your hands. IMPORTANT: watch out for your 'delicate' plece ;) in that position :) try to not sit directly on THAT place :) just a little bit on a side ;)
FIFTH:
Move your body to the one side so you can bring leg which is behind you to the fron :)
SIXTH:
Sit comfortably and... YOU'RE THERE! :)
At the beginning of this longer note I want you to know(becouse you might be here for the first time): - I'm a newbe in it, it's my second training ever after 2 week break(becouse of the weather... It's still more winter than spring in Poland, yesterday I trained with sun and 13C degrees, and today it's -4 and snowing! -_-, and my trains depends on weather, becouse I have hoop in my garden :( ) - I'm pole dancing for 10 months now, so it might be easier for me to do hoop stuff. As I said, yesterday the weather was quite good so I decided to train again after 2 weeks of break. How was it? I have to say it is was awsome! :)
INVERTED STRADLLE (V) TUTORIAL! :)
FIRST: I regret a little that I still can't do inverted V with strength of only my muscels like on pole, I still jave to jump a little to land in it perfectly. I think it's still becouse of my stomach muscels, which are strong, but on pole, while doing inverted straddle, you can a little rely on pole, then raise your legs and then use that rely to push them behind you. YOU CAN NOT do that on hoop, you don't have any support from hoop, there are only your arms and floor which can help you. So it's obvious that we are jumping at the beginning. But I think there is one exercise that can help us with achiving that one: 1st STEP
Just stand in front of hoop, catch hoop, and bend your knees and try to bring them as close to your chest as you can and HOLD! As long as you can! :) It is really good exercise for beginning
2nd STEP
When you will be able to stay in that position like forever try to do push ups on hoop.
Push-ups are hard, you don't need them to do Inverted Straddle from jump, but if you want to do it using only your muscles you have to exercise that one.
3rd STEP Push-up's that will bring you as close to the straddle as they can!
This is hard! You might need some time to master that one! You need belly, core and arms strength, so if you're not sure about it be carefull and train, one day you'll achieve it!
4th STEP
Now you can try move to the 3rd step on image below:
Lower your hands and bring your butt upper, it is really hard one, you have to synchronise your body, lower your hands and lifting your butt at the same time!
5th STEP
Now you can try 4th step from upeer image. Just streighten your legs on sides and bring your butt as high as you can! :) And you're in a straddle now! It require some work, but it's possible for everyone! :)
DONT FORGET:
Pose Halasana from youga is awsome for building core and belly strength!
If you hace bed with legs, or something you can hold to, this exercise is also really good for those muscles:
You can also do push ups (if you can't try with that awsome tutorial which I found!):
