2024-04-19 17:46:50
When it comes to core exercises, the first thing that comes to mind is the amazing effects of “stick pose”. Whether you’re a fitness novice or a veteran, artists Chen Meifeng and Kun Ling practice privately. good choice to add to your daily workout! Recently, a 58-year-old Canadian woman, Donna Jean Wilde, broke the Guinness World Record with a baton stroke time of 4 hours, 30 minutes and 11 seconds, becoming the record holder for the longest baton stroke among women. The current men’s team record is 9 hours and 38 minutes, set by Joska Salek.
Advantages of the stick?
Speaking regarding the opportunity for Donna Jean Wilde, a 58-year-old Canadian, to start practicing Stick Pose, she was unable to train or run once more due to a broken wrist 12 years ago, and then came into contact with Stick Pose. She discovered that practicing Stick Pose allowed her to read and do other things at the same time, and completely fell in love with it! Benefits of stick pose: It can fully exercise the core muscles, including the abdominal muscles, back, buttocks and inner thighs. Regular practice can help you get in shape, improve your balance and stability, and build muscular endurance.
Donna set a women’s record of 4 hours and 19 minutes in 2019, and she broke her own record once more following five years. To this day, Donna spends up to three hours a day practicing stick poses, watching movies, reading and has even earned a master’s degree practicing! In order to achieve this record, she even changed the number of exercises to twice a day (which means she has to do stick poses 6 hours a day!).
How to practice stick pose?
Simply find an open space, spread out 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 abdomen, front of your thighs, and buttocks to help keep your entire body stable.
Make sure your heels, pelvis and head are all in the same straight line and that your eyes are naturally downcast, and avoid deliberately raising your head. Start with a shorter period, such as 15 seconds, and gradually increase it to 30 seconds.
Is it better to practice stick pose for longer?
Stick Pose is truly a great exercise to strengthen your core muscles and improve posture and endurance. However, longer practice is not always better. The right amount of training is essential. Good batting practice should focus on quality rather than time. This means that maintaining correct posture and stability is essential.
The sports injuries and muscle pain mentioned by Donna Jean Wilde, world record holder in women’s stick style, are the result of overloaded training. Doing too many stick poses can lead to muscle overload, excessive stress on the joints, and can even lead to injury. Therefore, give your body enough rest time to allow for muscle repair and recovery.
The correct frequency of batting practice revealed!
Daily batting practice schedule:Choose a time of day when you feel refreshed, such as right following waking up or during a break between work and study. At first, you can perform batting training of short duration, for example 15 to 30 seconds each time, divided into several groups, with appropriate rest periods in between. As your body adapts, the duration of each session can be gradually increased.
Weekly batting practice schedule:Depending on your physical condition and fitness level, you can plan at least three batting practice sessions, with each session containing multiple sets to ensure adequate stimulation and recovery. Additionally, stick poses can be performed following an intense workout or combined with other cardio exercises. For example, following doing squats, rows, etc., add stick poses to strengthen your core.
It’s important to take at least one day off per week to give your body time to recover. If possible, add variations of stick poses, such as side stick poses, to your training week to increase variety and challenge.
Image source: Shutterstock, IG@im_meifen, hannah_quinlivan
Further reading:
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