Fitness and Bodybuilding
Posing Practice Tips
In this update we give practical advice on how to improve your posing.
We tell you what to do and what not to do while you're on stage and facing
the wrath of the judges.
We wish all competitors good luck for upcoming shows and remember
practice, practice, practice!
1. When should I start posing practise?
The more posing you can do before your contest the more beneficial it
will be. I would suggest you start either before you start dieting 12
- 14 weeks or at
least 12 weeks before the contest.
2. How long should I practice
for each day?
After or before each training session you should do 15 - 20 mins. If you
are unable to do it after/before training, do it at some stage during
3. What's the best way to get my poses
When you start out posing, pose in front of a mirror. Take yourself through
a check list of what you are squeezing and the positions of all your limbs.
If you are unsure of the poses enlist the help of a trainer, fellow competitor
or purchase the posing video.
Then get someone to take photos of you in your poses and then video yourself
and watch it. You should be posing in either a bikini or shorts and crop
top so you
can see your physique.
4. What are some common mistakes competitors
make when posing on stage?
Common mistakes on stage are athletes who are trying too hard and shaking
when posing. Not doing the correct poses and taking too long to get into
them and not holding them.
5. What should I remember when posing
in front of the judges?
Remember what the poses are and perform them as they should be done. The
Guidelines are written in the NZFBB booklet. This is currently being updated.
6. Can I use open hand poses if doing
Most definitely. Open hand posing is more than acceptable if doing physique.
7. What's one tip you'd give for each
Front Double Bicep
Keep your ribs high through your abs. This will keep you looking tall.
Push the arm that goes across the ribs into the side of the chest. Remember
to pose your legs as well as your upper body. Side Tricep
Girls keep your legs in the same position as the side chest. Keep your
arm close to your side and use this for leverage.
Rear Double Bicep
Push elbows slightly forward. This will help to keep your lats out. Push
your butt out when you take your leg out to the side (girls). Ab and Thigh
Stand as tall as you can. Keep your head up and blow your abs out.
8. How important
is the posing routine in terms of the overall scores?
The posing routine is very important especially if you have competitors
are close in physique.
9. Are there any poses I shouldn't
do in the free posing routine?
a. The 'moon' pose eg. you stand with your back to the judges, legs apart
and bend over.
b. Lying on your back on stage.
10. When do judges start judging my
The minute you walk on the stage you are judged. I'm already looking at
your physique. This doesn't stop until you walk off.
and what should I be doing while 'relaxed'
When you are relaxed, you need to stand as tall as possible and as big
as possible. However, you want wide shoulders so keep those elbows releaxed
or they will detract from what you are trying to achieve.
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