POLE FITNESS TIPS AND TRICKS!

Health Tip: It is best to take a protein or carbohydrate shake just before and after your workout. Taking it before your workout increases the flow of amino acids to your muscles during training, giving them the building blocks they need. After the workout, the shake stimulates muscle growth.

POLE FITNESS TIPS AND TRICKS!

Supine Row: Begin lying on your back with your knees bent at a 45 degree angle, about hip distance apart. Bend your elbows and press them close to your sides. Keep your spine straight and squeeze your shoulder blades together as you lift your head, neck and shoulder blades off the ground. Continue squeezing those shoulder blades together to activate the back muscles! Do not contract the abs, this is a back workout. Repeat a few sets at your leisure.