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Improving a Basic Invert
Hey everyone!
So, finally, I've managed to hook my foot and do the rudiments of a basic inversion! It's been 3 years of on and off poling, and I've finally gotten it. I can even keep doing it! Not one of those sudden, fleeting things that seem to come and go.
However, I'm curious as to how to improve upon what I've got! See, I can tuck my legs fine, and I can hold myself up for about a count of 4. I will continute to improve on my abs, and my arms…but is this all that's necessary?
Having watched the lesson Veena has on it about a million times (and also writing down as much as I could of the video), I realize not bringing the hips up high enough is a beginner problem. Is it only this tucking that I'm not getting?
The bigger part for me is…how do you tip back? Like, how do you go from the tucking legs to an invert? There seems to be this magical action people do between the two that I just don't seem to get! How do you get your hips up there?
Thanks guys! I'll keep plugging away at it, and I'm still totally excited!
Now, if only I could find my camera…. https://www.studioveena.com/img/smilies/icon_e_confused.gif
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8 Replies
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I struggled with this one quite a bit too. What finally helped me to tip back was when someone said to drop my head. When you get to the tuck position, tilt your head back (your hips should follow) and look at the wall behind you. As you do so, straighten your arms and extend your legs. Keep your legs straight and your toes pointed if you can; for some reason I find that certain moves feel more stable when I have some tension in my body, and it's good for practicing form. If you're tilting your head but still aren't getting it, make sure you're not just bending your neck; dropping your head should help your hips move up towards the pole – think of yourself as a seesaw. Also make sure you're straightening your arms as you lean back – when I was learning it this was the scariest part because I was afraid of slipping, but really helps to get your hips up.
I know how frustrating it can be when you know you have enough strength to do a move and it's just not working. I hope this helps – let me know when you get it! 🙂
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With a lot of moves once you get it….then you just need to keep practicing. We can over analyze and hold ourselves back, most moves will not look perfect right away. I still take time to work on doing a pretty basic invert. This move takes strength in both the upper back and biceps (abs of course)…..if you let the arms go straight as your lifting it will be harder to get the hips up, and then the tipping motion can't follow through (with straight arms). Keeping up with strength work. Be happy you DID it, I'm proud of you, the rest will come. https://www.studioveena.com/img/smilies/icon_heart1.gif
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Aww, thanks Veena! 🙂
I will keep this in mind! I knew I wasn't dropping my head back like I was supposed to (mostly because I've kicked the pole before and don't want to do it again…ouchie!), but I think that'll come with time.
I will definitely keep going with the strength training! It's a normal part of my workout, and i'm actually seeing quite a bit of improvement! I'm quite happy about that!
Also, HollySatine, that was a really good explanation! I was never sure how far back my head was supposed to go (you know, when I'm doing it, rather than watching someone else do it!), or when my arms should straighten, so that helps a lot! I'm gonna keep practicing!
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Yeah Runemist, congratz! I don't have anything to add that Holly didn't say or that's not covered in Veena's lesson but I just wanted to cheer you on. 🙂
***Hip Hip Hooray***
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Congrats! I struggle with inverts still some days but they do get easier with practice. There is one particular conditioning exercise that has helped me the most. Climb the pole and then hold urself to the side just like u would to invert from the floor. With ur legs straight try to bring them up as high as possible and the back down. This has helped me controll my inverts better. Good luck !
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Thank you Dustbunny, and Vamp! I was excited to get it…and to be able to keep getting it a couple days after, because sometimes I lose things after I get them the first time! hehe.
Also, Vamp…that sounds like QUITE the workout! I could see that helping control the inverts, certainly, as long as you don't strain too hard! I will give it a go, though. You never know, I might be stronger than I think I am! 😉
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You can start by doing just one and coming down, then trying again after a break. Starting slow is always better, at least for me 🙂
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To improve mine I work on lifting both legs up straight from the floor instead of kicking them. Ive done gymnastics for years so the invert is just a wierd pullover for me. But by lifting the legs up straight it will increase your ab strength which will help out. Also, doing leg lifts as a work out will help too. Lie flat on your back and lift the legs up straight. When you get to 90 degrees lift up the booty like you are trying to touch the ceeling with your toes. Great ab workout. Congrats on getting the invert!
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