When it comes to core exercises, the first thing that comes to mind is the amazing effects of the “stick pose”. a great option worth adding to your daily training! Recently, a 58-year-old Canadian woman, Donna Jean Wilde, broke the Guinness World Record with a stick stroke time of 4 hours, 30 minutes and 11 seconds, becoming the record holder for the longest stick stroke for women. . The current record for the men’s team is 9 hours and 38 minutes set by Joska Salek.
Advantages of a stick?
Discussing the opportunity Donna Jean Wilde, a 58-year-old Canadian woman, started practicing Stick Pose, unable to train or run again due to a broken wrist 12 years ago , and then she came into contact with Stick Pose. She found that the Stick Pose practice allowed her to read and do other things at the same time, and she absolutely fell in love with it! The benefits of the stick position: It can use the core muscles as a whole, including the muscles of the abdomen, back, hips and inner thighs. Regular practice can help you get into shape, improve balance and stability, and strengthen muscle endurance.
Donna set a women’s pole vault record of 4 hours and 19 minutes in 2019, and broke her own record again after five years. To this day, Donna spends up to three hours a day using stick posts, watching movies, reading, and even earned a master’s degree while working. ! To achieve this record, she even changed the number of exercises to two hours a day (which means that she has to do measurements for 6 hours a day!).
How do you use a stick stand?
Just find an open space, spread your yoga mat and get started! Kneel on the floor with your arms straight and make sure they are directly under your shoulders. To increase your stability, try placing your feet slightly wider than hip width apart. Tighten the muscles in your stomach, front thighs, and hips to keep your entire body stable.
Make sure that your heels, pelvis, and head are all in the same straight line, and that your eyes are lowered naturally, and avoid raising your head on purpose. Start with a shorter time, such as 15 seconds, and gradually increase it to 30 seconds.
Is it better to use a stick stand for a longer period of time?
Stick Pose is really a great exercise to strengthen your core muscles and improve posture and stability. However, longer use is not always better. The right amount of training is important. Proper stick training should focus on quality rather than time. This means maintaining proper posture and stability is extremely important.
The sports injuries and muscle soreness experienced by Donna Jean Wilde, the women’s pole vault world record holder, are the result of excessive weight training. Doing too much stick stance can lead to muscle overload, joint stress, and may even cause injury. Therefore, give your body enough rest time to allow muscles to repair and recover.
The correct frequency of stick training is shown!
Daily stick training schedule:Choose a time of day when you feel fresh, like right after you wake up in the morning or during a break between work/study. In the beginning, you can do short-term stick training, such as 15 to 30 seconds at a time, divided into several groups, with adequate rest periods in between. As your body changes, the length of each session can be gradually increased.
Weekly stick training schedule:Depending on your physical condition and fitness level, you can plan at least three stick training sessions, with several sets in each session to ensure sufficient stimulation and recovery. Additionally, stick stands can be done after a heavy workout or in combination with other cardio exercises. For example, after doing squats, rows, etc., add stick posts to strengthen your core.
It’s important to make sure you take at least one day off a week to give your body time to recover. If possible, incorporate stick stance variations, such as side pockets, into your training week to increase variety and challenge.
Image source: shutterstock , IG@im_meifen , hannah_quinlivan
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2024-04-20 15:22:41
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