Academy of Competing

Going line in 10mins!
Join on Karen Wellsted Pnba Pro fb page or via zoom: https://us02web.zoom.us/j/92217946532

💥New Podcast💥 AOC is privileged to talk to the amazing international tanner, , Shawn John, direct all the way from USA, a professional tanner in bodybuilding competitions.
We are going to address lots of questions related to tanning and competitions, what you need to know, mishaps, and choosing the right tan for your stage performance. Start tuned.. This is going to be amazing. This will be live. Due to time differences, not everyone will be able to watch.. So.. Post your questions and we will ask on your behalf... we will post after podcast 😊😊

Insights from the Posing 'Sensei' :-)

How many ways are there to butcher the figure rear double bicep pose?

‘Posing Sensei’ insights from a national level competition I competed at

1) Excessive bend in anchor leg prevents straightening of spiked leg, activation of hamstring and loss of ‘glute-ham’ tie in and lopsided hips with 1 glute being squashed and the other being rounded. This reduces symmetry.
If the leg is spiked directly backwards, it causes one glute to squash and appear square rather than rounded.
Crossed legs prevent activation of hamstrings and loss of ‘Glute-ham’ tie in
Bikini pose stance can cause knees to bow inwards creating ‘duck legs’
2) Lack of glute symmetry, one hip dropped lower than the other due to incorrect stance
3) Incorrect placement of weight to one side can result in torso bending more in one direction, straightening the opposing lat
4) Arms too straight and behind the ears squashes the rhomboids, narrowing the back
5) Crunched shoulders...ugly, no neck
6) Hands not placed correctly to activate biceps to maximum
7) Arms too far apart prevents maximum activation of biceps

Weight should be balanced with head, shoulders, spine in line with anchor leg heel, chest should be over the knee and knee in line with toes.

Correct Pose:
1) Anchor leg bent just enough to allow full straightening of spiked leg. Spiked leg out to side, with toes in line with the heel of the anchor leg. This allows full activation of hamstrings in both legs, both glutes to be rounded and ‘Glute-Ham’ tie in exposed
2) Hips level, allows correct symmetry of glutes
3) Correct stance and weight placement allows spine to be centred and full symmetry of both lats
4) Elbows forward just enough, in line with ears, so they can be seen in peripheral vision – this allows maximum expansion of the back
5) Traps not being used, create longer elegant neck and space to see the shoulders. Activate muscles at base of shoulder blades to pull them down and eliminate the traps
6) Fingers flared and wrist twisted towards judges allows full contraction of bicep muscle – without having to go to the effort of squeezing.
7) Hands, forearms angled in enough to allow maximum bicep contraction

Hi All - we're going live on zoom in 2mins!

heres: the link:

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Alright, more inside insights from the 'Posing Sensai' 👩‍⚖️👩‍🏫

Today we're focusing on the Figure side symmetry pose.

How NOT to do the side pose:
1) Not twisting enough through the torso narrows shoulder/waist ratio and reduces taper
1a) slightly better rotation
2) Rotation is critical to allowing shoulders to act as a coat hanger for arms, allowing arms to hang in a relaxed curve rather than being forced into a pointed, straighter or too wide unsymmetrical angles
3) Hands should be soft, relaxed, continuing the curve of the arms to the longest extent. Front hand should face quads. Rear hand should face Glutes and should not hide glutes
4) Lack of twist and forced arm/shoulder placement can cause uneven shoulders
5) Do not bend knees
6) Weight in wrong place - do not lean back to try and create extra curve in back and lat sweep
How to do the Side Pose correctly:
1) Full twist through torso with hips and shoulders at 90 degrees to each other. Wide shoulders creates illusion of narrower waist and greater taper. From above Hips/Shoulders would form a cross +
2) Full twist allows arms to hang off shoulders with no impediment or hiding any aspect of the physique. Then a simple bending of the elbows creates a smooth curved frame
3) Hands soft, relaxed continuing the curve of the arms to the longest extent. Front hand facing quads. Rear hand facing Glutes not obstructing the judges view
4) Full twist allows relaxed arms, neck and level relaxed shoulders
5) Knees together, locked straight
6) Weight perfectly balanced - ears, chest, hips all in alignment
If you want to present your physique in the finest light
and learn the perfect poses that enhance your body and make you stand out on stage, PM me for a chat.

Can't wait for this.. We have a special guest who is experienced in making competition bikinis and trunks, talking 'all about bikini's'..(and trunks.. 😜) Tune to in and have your questions ready ❤️ 💎👙

Join us live on FB as we talk about our next event on Sunday 31st Jan⁠
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For all those that attended on 17th Jan Posing Event, your judges appraisals are being finalised.. Will send out soon.. Thanks for your patience ❤️

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Today I want to provide some insight of what the judges are looking at and see when you're on stage and how it translates into their though process.⁠
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How NOT to Do a 45 Degree Angle Front Pose (image on right)⁠
1) uneven shoulders throws off symmetry⁠
2) Dropping of the hip flattens the lat/glute curve making the waist appear wider and removing the glutes from the pose⁠
3) Dropping of the hip causes a dent where top of leg meets the glutes pushing up the skin creating an unsightly bulge which is highlighted by where the bikini connectors sit⁠
4) Foot flat on the floor causes a 'break' in the line of the leg creating the illusion of one leg being shorter than the other - throwing off symmetry and proportions⁠
5) Feet turned inwards, from a body language perspective screams nervousness and awkwardness⁠
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How to Correct the 45 Degree Angle Front Pose (image on left)⁠
1) All the weight on the anchor leg and leg locked on tight so body is balanced⁠
2) Foot turned outwards from a body language perspective portrays confidence⁠
3) Foot tipped onto big toe joint with minimal weight on the leg allowing for external rotation so front of quads can be seen⁠
4) Foot on tiptoe to extend the legs to their longest possible extent. The judges eyes will now travel all the way down to the ground. Long legs are more elegant⁠
5) Hip lifted to accentuate glutes⁠
6) Hip lifted allows greater curvature of the spine, creating the illusion of narrow waist and greater waist/Lat sweep.⁠
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If you want to present your physique in the finest light ⁠
and have the perfect poses designed to enhance your body ⁠
and make you stand out on stage, simply PM us
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