00:00I relate to those with fitness goals because even I try to be active and healthy in my lifestyle.
00:08I often run, bike, and lift in the gym.
00:12But I know I'm not that strong yet, so I'm excited to try pole dancing.
00:19This is a pole. This is a vertical pole.
00:24What we do here is we climb the pole.
00:26Today, I will teach you how to climb the pole and my basic tricks.
00:30I don't know how to do it because I don't have super confidence.
00:34Don't worry, I got you.
00:36First, I need you to take off your socks.
00:39We need to grip the pole with our skin.
00:44Let's start.
00:45We're going to place our right leg, right shin, and trade a knife to create angle with it.
00:50Your inner right knee goes on the right side.
00:53We're going to press our right shin against the pole.
00:56Both hands, we're going to place it eye level regardless of which hand is higher.
01:01It's up to you if you're comfortable.
01:04Now, this is the third step.
01:06We're going to put our left leg in front of the pole.
01:11When we put our left leg, we're going to squeeze with both our shin and our knees.
01:17I'm going to show you.
01:18Step one, step two, and step three.
01:22You can see the pole here in the third step.
01:24It's like I'm in a chair position.
01:26I'm squeezing with my shin, both of my legs, squeezing with my knees.
01:31Now, the last step, the fourth step, we're going to pull up.
01:35That is how you climb the pole.
01:36Sarah, it's easy for you.
01:38Your body is light.
01:40Let's try it.
01:42Like this.
01:43Yes.
01:44It's a bit high.
01:46Like this.
01:47Yes.
01:48Second step, both hands eye level.
01:50Third step, left leg in front.
01:53Like this.
01:54Yes.
01:55Then, I'm going to pull myself up.
01:57Yes.
01:58But, we're not done yet.
01:59If we don't get tired while climbing the pole,
02:02we're going to use other body parts so that it's not just the upper body.
02:07Yes.
02:08All goes there.
02:09It's a bit hard.
02:10I think I'm going to fall.
02:12That's how it is.
02:13It takes practice and patience.
02:17Yes!
02:20How are you, Sarah?
02:21Are you using your hands?
02:23Yes.
02:24Do you want me to push you?
02:25Yes.
02:26It hurts.
02:27By the way, the other part of the head,
02:28here in the pole,
02:29the other part of the head,
02:30if it's in a different area,
02:31it's still tricky.
02:32Let's go.
02:33It hurts here.
02:34I'm going to squeeze here.
02:36Like this.
02:38Oh, my God.
02:39The other part of the head,
02:40here in the pole,
02:41if you squeeze it,
02:44you can't do it.
02:45You got it now.
02:47Pull yourself up.
02:50It's so hard.
02:51And it hurts here.
02:52And it takes a long time.
02:54Yes.
02:56Yes.
02:57There you go.
02:58Yes.
02:59That's like a lion.
03:04Like this.
03:05Yes.
03:06And up.
03:07Like this.
03:08It hurts here.
03:10You did it for two seconds.
03:13Yes.
03:14That's the most difficult part.
03:16Yes.
03:17You have to push the pole hard.
03:19Oh!
03:20And if you do that,
03:21you have to go up again?
03:22Yes.
03:23It's really hard.
03:24So, how did we do it?
03:26In the first time,
03:27it's the same as the second time.
03:28But this time,
03:29we're going to extend our arms higher.
03:31And then,
03:32right leg first.
03:34And then, left again.
03:35You're going to squeeze
03:36with your shin and your knees.
03:37And then, it goes up.
03:39Wow!
03:40It's like you're squeezing with your shin.
03:42I'm used to it.
03:43I'm used to it.
03:44It hurts and I'm used to it.
03:45It's like you're squeezing with your hand.
03:47It doesn't hurt.
03:48Yes.
03:49Because I'm squeezing with my hand.
03:51And it's really hard.
03:53The legs.
03:54Yes.
03:55It's almost the same.
03:56But,
03:57I'm avoiding the pull-ups
03:58so that I won't get tired.
04:00Yes.
04:01It's like...
04:02It's like...
04:03I'm like...
04:04I'm tired.
04:05I'm really tired.
04:06Hey!
04:07Yes!
04:09Oh my God!
04:10Yes!
04:12But, you know,
04:13every time it takes a long time,
04:15it makes me feel tired.
04:17Right?
04:18Yes, it does.
04:19It's like,
04:20I'm tired.
04:21It makes you feel tired.
04:23Exactly.
04:24It's like,
04:25our muscles remember.
04:26Our muscles have a memory.
04:28When we go up,
04:29this is the placement.
04:30It's ready.
04:32This is the pain that I expect.
04:34It's like...
04:35It's like...
04:36It's like...
04:37So, that's the basic.
04:38Yes.
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