💫 5 STRENGTH EXERCISES with a pole. Intermediate level💫
1️⃣Stand facing the pole, pull yourself up slightly, arms bent, shoulders lowered, shoulder blades together. Lift your knees up and lower them down, do not move the pelvis forward, keep the torso straight. Perform the exercise slowly, on the strength, not to hit the pole.
2️⃣The same exercise with straight legs. Be careful not to move the pelvis forward, engage your abs, don't hit the pole.
3️⃣Push your shoulder against the pole and grasp the pole with your hands for the shoulder mount cup grip, bend one leg, knee looks up. Change your legs, pressing the pole to the shoulder.
4️⃣Pull yourself slightly up sideways to the pole and perform the fan kick several times in a row without descending to the floor.
5️⃣Hold the boomerang move using the split grip in statics.

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