Like Elite Pole & Fitness on Facebook   Follow Elite Pole & Fitness on Twitter  Follow Elite Pole & Fitness on Instagram
New Students: 1 Month Unlimited for ONLY $70!

5 Exercises You Can Do at Home to Nail Your CHOPPER!



The Chopper is one of the most important moves in Pole Fitness. It is the base move used to transition through almost all intermediate and advance inverts. Developing the strength to nail your chopper can be a daunting task for some. The Chopper requires a great amount of upper body and core strength, specifically lower core strength, which can take a lot of work to gain. Sometimes the time we have in the studio is simply not enough to do the trick. Here are 5 exercises that you can do at home that can help you nail your chopper!



1. High Plank: The High Plank is a simple, yet very effective exercise!

Muscles Targeted: Core, Shoulders and Wrists.
How to Perform: Bring your shoulders over your wrists, keep you neck, shoulder and hips in line, suck the belly in and press the hands into the mat. 
Common Mistakes: Dropping the hips below the shoulders or lifting the hips into the air.

FullSizeRender-12
Recommended Sets and Reps: Feel free to start slow and work your way up. Start holding for 15 seconds and work on gradually increasing until you can hold for at least a minute. We recommend about 3 sets.
Modifications: If a High Plank is too hard to start, try putting your knees on the floor, keeping your knees behind your hips and weight into your hands, to still work your core. If your wrists bother you, a Low Plank (with forearms on the floor) is another acceptable variation.

2. Plank with Knee Tucks:

How to Perform: Start in High Plank (Pictured above), keeping your hips low, draw your right knee into your chest, trying to pull the foot and knee as close to your body as possible. Hold for 3 seconds, replace foot in plank and repeat on left side.

Common Mistakes: Lifting the hips while bringing the knee to the chest.

IMG_4228_copy
Sets and Reps: Repeat 5 times on each side, 3 sets.
Modifications: Keep the knees on the floor. To make harder, you can hold the knee into the chest for 5 seconds each time.

3. Push-Ups (elbows back): 

Muscles Targeted: Biceps/Triceps, Shoulders, Back
How to Perform: Start in a High Plank (see above), draw your elbows back towards your body and draw your shoulder blades together. Keep your elbows drawing in as you bend your elbows, bringing your chest a few inches from the floor, straighten elbows to come back into a Plank position. Keep neck, shoulders, and hips in line, and keep the belly drawing in.
Common Mistakes: Dropping or Lifting the hips. Not keeping the shoulders over the wrists. Hands to close together or far apart (wrists should be in line with shoulders). Elbows out to the sides is a different type of push-up. We recommend elbows drawn in for Chopper training.

FullSizeRender-14
                                          Modified Variation

FullSizeRender-13
Sets and Reps: 3 Sets of 10
Modifications: Place your knees on the floor, keep your knees behind your hips and your shoulders in line with your wrists, keep hips in line with shoulders. You can go only a quarter or half way towards the floor until you gain the strength to do a full push up.

4. Floor Knee Tucks or Pikes:

Target Muscles: Core

How to Perform: Step One- Lying on your back, lift your chest and place your forearms on the floor with your elbows in line with your shoulders. Extend your legs straight out in front of you, with the feet several inches from the floor. Draw your belly to your spine. Step Two- Bend your knees into your chest, tucking your hips and get your knees as close to your chest as possible. Extend the legs back to step one and repeat. Straighten the legs for a harder variation.
Common Mistakes: Letting the elbows fall towards the hips and not keeping them directly under the shoulders. Not bringing the knees (or feet) high enough.

                                               Step One
FullSizeRender-18
                                              Step Two
FullSizeRender-20
                                    Step Two - Harder Variation
FullSizeRender-19
Sets and Reps: 3 Sets of 10 reps.

Modifications: Straighten legs to make it harder.

5. Hip Lifts:

Target Muscles: Lower core and Hamstring/back flexibility 

How to Perform: Start lying on your back, suck your belly to the floor and raise your feet a few inches off the ground (make sure there is no space between your lower back and the floor). Keeping your hands on the floor, lift your hips into the air, pull your feet over your head, trying to touch the toes to the floor behind you. Slowly lower your hips and legs back toward the ground, keeping the feet off the floor, repeat.
Common Mistakes: Using the hands to lift the hips. Releasing the feet all the way to the ground in between reps.

                                                  Step One
FullSizeRender-16
                                                  Step Two
FullSizeRender-15
                                               Step Three
FullSizeRender-17
Reps and Sets: 3 Sets of 10 Reps.
Modification: If you are not very flexible, it is okay if the feet do not touch the ground behind your head.

We recommend practicing these exercises 3-4 times a week to see best results!




Comments

Security Check
Please enter the text below
CaptchaImage
Can't read text above? Try another text.
jaimeeashear
jaimeeashear
terraria android
James Crews
James Crews
The article you have shared here very good.Ram kya hai This is really interesting information for me.Sub-Inspector taiyari kaise kare .Thanks for sharing!
lodicuyo
lodicuyo
Thanks for sharing Informisan about these also. dsploit OGYoutube magisk manager
Hilarys
Hilarys
Cravings can also be a reaction to a worrying day at paintings or Pro Homework Help an emotional problem you are going via. All cravings ultimate approximately so locate some thing to distract yourself watch television examine a eBook even brushing your teeth will quick kill off your yearning.
Anonymous
Anonymous
Although it seems as if the pole fitness is easy but believe me it is one of the toughest task one can perform. There are many ways to perform such exercise and the best paper writing service uk guides us about those ways and methods and we can perform it at home afterwards.