Since 1982, the top athletes in bodybuilding, fitness, figure, bikini and physique have started their careers in the NPC. If you have health conditions, hormone imbalances, genetics, medications, injuries, etc you may need more time to prep for a show and that's okay! The stage expediter assists in identifying athletes in the call out, moving them to the appropriate spot as the head judge requests. The NPC is very prestigious, in that in order to turn pro and win your IFBB pro card, one must first win an NPC Nationals Championship, or be declared the overall winner of the NPC USA Championships. Maximum of 60 seconds with a warning when 10 seconds remain. Saleyla is the established leader in quality, affordable bikini competition suits, wellness bikinis, figure competition suits with superior customer service. The suit bottom must be V-shaped in the front and is traditionally all material with no connectors and sits high up on the hips. This is where there are two points to stop at for the stage walk. The amount of support love and guidance I have received in a short period of time has turned me from feeling lost and absolutely frightened to now being confident with posing., nat Kitney posing instagram Competitors will compete in a two-piece suit. IFBB PRO. For the above posing category divisions, all registered NPC athletes will be prompted to upload their . However, Center Podium shows use the blocking found at top events like the Mr. Olympia, Arnold Classic, and Legion Sports Fest. Competitors will face the rear with lower back arched with glutes pushed back. Unlike bikini models, as a wellness athlete you are required to perform quarter turns for the comparisons. It is important to be aware that walking into the rear of the stage style is completely different than walking to the front of the stage. This will be the first pose the judges call after all the girls are lined up on stage. . Many of those athletes graduated to successful careers in the IFBB Professional League, a list that includes 24 Olympia and 38 Arnold Classic winners. We do not want to see the arm off to side with the elbow bent and the wrist bent upwards Move your arms by slightly following them behind your torso and into the next pose. Eat, re-hydrate. *As with All Other Divisions, No Lewd Acts Are Permitted and will result in automatic disqualification*, * We do not want to see the arm off to side with the elbow bent and the wrist bent upwards as seen below*. Feb 12, 2022 - follow this step by step posing guide to the new npc/ifbb wellness division and place higher on stage. Learn a winning routine as a wellness competitor for the NPC IFBB Pro League stage. Here a majority of the judging is completed. Around The NPC 2020 Road To The Olympia with IFBB Pro League Women's Physique Rachel Daniels Posing Video. Healthy eating will reap fantastic gains. You will learn everything you need to know to be confident on stage. Keep the knee of one leg bent slightly more than the other for the same reason. This is your chance to be creative and to show your best assets so that you really make an impression on the judges. At this point, the head judge is moving competitors around to compare them to one another for the judging panel to see. The athlete will take a photo alone with the trophy and another with it set to the side of the athlete. However they don't measure this or even weigh you when checking in for your show. Changes that may occur include, but are not limited, to shortening of posing times, change of stage blocking, cutting posing routines, allowing only top 5 or top 10 to pose, cutting or shortening posing routines of bottom placing competitors, etc. Classic Physique, Bodybuilding, Fitness & Womens Physique You will provide music to the DJ at weigh-ins. This is by far not a sure thing and anything may change. This pose is also very individual, but keep the following items in mind when choosing your casual pose: Remember to keep smiling, remain tight, and face forward even when in your casual pose. The expeditor will stand in front of the athletes to direct them to stay or pose. More like a twisting side pose that Bikini competitors perform. (If the athlete has already performed their routine, they will not be called out to perform a routine a second time.). You will also usually have a time limit for how long you are able to perform your full posing routine. This breaks up the line of the leg and makes your legs look fuller and curvier. In part 1 we break down every pose step by step with simple to follow cues to accentuate all your hard work helping you to feel confident in each position.We cover in detail topics such as:- Learn judging criteria, division rules and how to score highly- Understand mandatory quarter turn poses for wellness- Step by step instructions on how to perform front, side and back poses- Learn how to and what muscles to active in each pose- Includes alternative options to choose your stronger side for front poseNPC IFBB Pro League Wellness Part 2 - Transitions We cover detailed topics such as: - Full step by step choreography of foot work and hand placement throughout your transitions- How to pivot correctly to create fluency and shape- Understanding weight placement for stability and showcasing muscularity correctly - Toe position for precise positioning of poses and your routineYou will walk away with a fully choreographed step by step routine.NPC IFBB Pro League Wellness Part 3 - Walking to the Rear \u0026 Individual Stage Walk Choreography Our most in depth part of our wellness tutorial. In addition to remaining flexed, keep these pointers in mind during the front pose: This will be your second pose, and the first time the judges see your physique from the side (it will be your left side facing them). Flare your lats to maximize upper body and minimize size of hips. When it comes to judging and assessing the athletes and their physiques, the rounds and the judging criteria is identical to the Bikini Division. Find out more specific requirements of these poses and how to pose for wellness here . Marissa "minibeast" Andrews is a 26-year-old IFBB Pro Wellness Athlete who discovered her passion for body . Your One Stop Shop for All Competition Needs. Amateurs will over do it and get fat very quickly. NPC Men & Women Bodybuilding, Classic Physique & Women Physique will be 60 seconds choreographed routine to music at evening finals. This is the largest amateur bodybuilding organization in the entire United States of America. Perform 2-3 of your best poses. Here at Saleyla, we created a new category for Wellness Bikini, but keep in mind that any of the designs can be made by requirements for the new category, just shoot us a message. If you are in the Top 5, the expeditor will move you to the position on the judges line that corresponds with your placing. As a regional-level NPC fitness and figure competitor, I've competed in over six shows in the past two years. The most common stage walk for NPC is an i walk. Try out your transitions in front of a mirror until you find one that's right for you. Overalls are when the winners of each class are compared to the Overall best in the division. The quads should display an athletic appearance with slight separation but no striations. Remember to keep smiling! If you need some guidelines to go off of as a goal in mind for your show, Bikini will be looking around 15-18% body fat on show day and Wellness will be looking around 12-15% body fat. The National Physique Committee is the premier amateur physique organization in the world. But more times than not, this is how you will finish. But depending on what country and state you compete in this walk can vary. Make sure that your upper body is posed smaller than lower body through slightly retracting your scapula. Teaches NPC/2Bro's Bikini & Wellness Posing Style. The stage expeditor will now move all athletes not in the top off the stage. Slightly more developed than Bikini and a little less than Figure, but not as lean and with no striations. We would suggest adding choreography into your I walk routine where you move your hair off your back, Imagine walking on a tight rope aim to cross 1 foot over in front of the other, Push into your hip as you land which will help to accentuate your glutes as you walk, Slightly rolling through the shoulder backwards will help to create the taper and X shape as you walk to the front of the stage, Keep your hips rotated backwards and tilted so that the glutes appear around and tight, Cross feet as if you were walking to the front however walking to the rear should be a lot slower than walking forward, Slight movement of your arms to draw attention to your glutes. Athletes will be marked down if their suits are not deemed to be in good taste by the judges. Top 5 awards will be announced once all athletes have performed their routine. Competitors will turn slightly facing the judges with the left hand on the hip, right arm relaxed and left leg bent at knee. ALL Competitor will perform up to a 45-second posing routine. I couldnt recommend anyone else other than you, The best decision I made was contacting Nat I couldnt recommend this lovely woman enough! You may also be told that you are only allowed to do a certain number of poses and transitions in your choreography. However as stated before muscle mass is different. Stick your butt out and upward by bending over slightly at the hips and flexing your lower back very hard. Keep abs in VERY tight. The suit top is the same standard that is currently in place for the Bikini division. This way you can make the best decision before deciding to spend 12 or more weeks preparing for a show. Front pose requires the competitors to be quite front on as opposed to what is normally seen as an NPC IFBB bikini model pose. Competitors will not perform posing free posing round. The National Physique Committee is the premier amateur physique organization in the world. Note that you may be asked to join comparisons in more than one call out. As part of your contest prep, I recommend practicing your posing starting 4-6 weeks out from the show at least twice a week for 15-30 minutes. Your attention to detail and guidance were fundamental in helping me achieve my goals. Once all placing is called, join hands and hold your hands above your head for the photos. You are in the right place. Your upper body is developed but not to the same degree as the lower body.. The group not on the judging line will wait on the diagonal. Dont go nuts but eat enough to keep your muscles full. All persons involved will be disqualified. The more of you in your routine, the more VALUABLE is this sport going to be" . Get personalized competition prep training and nutrition with everything else you need to step on stage all in one place. The last thing you want is a jiggling set of glutes! Athletes also need to have an individual presentation prepared for their individual introduction. Note: You may be marked down if standing incorrectly. It doesn't look good to walk off stage after performing your rear facing quarter turn! Hold each quarter turn for 1-3 minutes, and repeat several times so your body gets used to the poses. Suits can be customized with bling. Here you will hold you back pose again. As with Pre-Judging, pay careful attention to when you are to go on stage. Full round glutes with a slight separation between the hamstring and glute area but no striations, as is in place for the Bikini Division. Featured NPC NEWS ONLINE 2022 ROAD TO THE ARNOLD - Alessia Facchin Posing Practice Contests 2021 1st Ever IFBB Wellness Olympia 6th Place Sunny Andrews Prejudging Routine 4K Video Featured The 1st Annual NPC National Women's Workshop With Food Provider Lean Feast Temecula Contests 2021 IFBB Wheelchair Olympia 4TH Place Tyler Brey Routine 4K Video Suits must be in good taste and will be inspected. Avoid alcohol; your organs have been through enough. Unlike a Figure, Fitness or Women's Physique competition suit, the top is not connected to the suit bottom. Nat sends instructional videos to follow so you can practice and always have the videos. Since 1982, the top athletes in bodybuilding, fitness, figure, bikini and physique have started their careers in the NPC. Each pose has specific criteria and instructions you must follow and display to the judges. All swimsuits must be in good taste. call-out depending on the number of competitors. How you should execute it is executed is different. No luck is needed! A foundation of muscle which gives shape to the female body, Full round glutes with a slight separation between the hamstring and glute area, Overall look- hair, makeup, suit, and tan. If you are wanting to know how to walk as a wellness competitor it is exactly the same as a bikini model. Posing will always be a work in progress and Im looking forward to working together in the future more., Youre not only an amazing human being but also the best posing coach in the country. You will see a number 1 on the floor in that general area. Posing for the IFBB Wellness category is very detailed and specific. Nat offers expert up-to-date knowledge on Judging criteria and how to score highly in the NPC IFBB Pro League competitions. Wellness competitors are required to showcase more muscularity in the lower half of the body in their hips, glutes, hamstrings & quads. The MC will call each athlete who is posing individually, in numerical order, to perform their routine. The closer to the day of the show, the more you should be practicing. Rest with your legs elevated to keep the lines in your legs. If you've never competed, you should start practicing the poses immediately, once or twice a week. Not really sure if you would be best suited for the Bikini or Wellness Division? Keep a slight twist in the waist - don't face completely to the side or completely to the front. Suits can be customized with "bling". NPC NATIONAL QUALIFIER. We do not want to see the arm off to side with the elbow bent and the wrist bent upwards. Front You will face front with one hand on your hip, one arm straight down and one leg slightly extended. You will learn how to score highly for wellness, your full individual posing routine for stage plus much more! Rotate back your hips and pelvis so that your glutes appear round and full, just like bikini models they do not want to see any lines underneath your glutes. Since 1982, the top athletes in bodybuilding, fitness, figure, bikini and physique have started their careers in the NPC. Practice your individual presentation as well as your casual pose. MARISSA ANDREWS. There is more room for variation in this pose, so it's important to display your strengths while hiding your weaknesses. The following tips will help you to walk like a model confidently on the stage and throughout your bodybuilding routine. Keep your entire back flexed very hard and flare your lats as far out as possible, then squeeze your back together slightly to bring out development in your middle back as well. This category looks for an imbalance in symmetry between the upper and lower body. Symmetry from side to side of your physique is required. You can customize suits and bling them up if you wish. Practice walking in your heels around the house to get comfortable with wearing them. It will be the judges' first impression of your physique, so be sure to make it a good one! This can happen very quickly, therefore the athlete must be prepared to immediately renter the stage for awards. (Athletes should practice their winning pose to prepare for the win). You arm placement may vary. Athletes must compete in a two-piece, so the top cannot be connected to the bottom. Please note, comments need to be approved before they are published. We are looking for conditioning almost on par with Bikini athletes, but the athletes will have slightly more muscle. Now you have the knowledge. The top should be the same standard as the Bikini division, and the bottoms should have a V-shape at the front and should sit high on the hips. Well, the Wellness Division is put in place for women that are looking to build a physique slightly bigger and more muscular than Bikini Division athletes, without muscle separation and striations. 1 January 14, 2023 And don't forget, you never know when someone is going to snap a picture of you, so make sure you're always ready! Posing of Wellness competitors is very unique and involves specific criteria and rules. The judges will then call SECOND CALL OUT. This may repeat to a third, fourth, etc. Keep shoulders flexed and extended to the sides (the flaring of the lats will naturally push the shoulders outward). This puts more emphasis on the calves and better helps flex the hamstring. Plus watch our recent group classes! To see this working, head to your live site. Balance most of your bodyweight on your toes to enhance your calves. (Open in a new window). Through these experiences and through judges' feedback, I've tweaked my posing per the NPC's standards, and I'm ready to share that information with you. -Abs defined like Figure or less defined like Bikini? Make sure your arms don't flare out too far on your sides. This pose will be exactly the same as Quarter Turn #2 - Facing Stage Right. If you are competing in Wellness, check our bikini guide here. What is the NPCIFBB Wellness division from the NPC IFBB Pro Leauge Website: This division is for females with athletic physiques that showcase more body mass in the hips, glutes and thigh areas. (Open in a new window). Extend the spine and bend at the hips to smooth the glutes and make the backside appear curvier. Each pose has specific criteria and instructions you must follow and display to the judges. That term was erroneously created by suit makers. More like a twisting side pose that bikini competitors perform. If you have a smaller quad sweep, turning the toes out slightly will enhance the leg flare. Athletes will be warned about improper suits and are advised to bring two (2) suits to check in. Along with this they get discounts on everything else Top Knot Strong has to offer. The, Find out more specific requirements of these poses and. How to pose for wellness to suit your individual physique, How to transition smoothly and confidently, Model walking and how to present correctly to the judges, Full choreography of your stage work routine, Stage etiquette and how to shine like and Olympia wellness athlete, https://www.posingcoach.com.au/wp-content/uploads/2019/11/ifbb-wellness-posing-coaching.mp4. Quarter turns, how to model walk & full winning choregraphy of a posing routine. You put so much work into you body. The majority of the judging is now complete. Not like Womens Physique. Sleep as much as you can. The expeditor will guide the athlete back to the diagonal line. NPC, NPC Worldwide & IFBB Professional League Wellness Competition Suits have the same rules that are currently in place for all of our other divisions. Unlike a Figure, Fitness or Womens Physique competition suit, the top is not connected to the suit bottom. You will follow the stage expediters instructions to walk back to the diagonal line where you started. Then this is when you will be instructed to face forward . Check out this video on How to wear your wellness bikini bottom. You will learn division and category criteria, quarter turns and how to choreograph a winning routine. Rounded & Capped like Figure and Womens Physique or less pronounced like Bikini? There is a video available through Repetrope Videos (www.repetrope.com) entitled "What are the Judges Looking for in Fitness and Figure." As the interest in bodybuilding and fitness has increased, Custom, tailored WordPress courses, for all levels.Advanced web design and customising, by a Melbourne Wordpress designer. Your casual pose is a slightly forward, slightly sideways pose that allows you to rest a bit from the mandatories, while still remaining poised and presentable. Rules are the same here for all other divisions. The rear placement of the front arm brings out more definition and vascularity in your shoulder and bicep. Individual Posing Routine. After months of training and dieting, why would any competitor want to risk a placement by not taking the time to master her quarter turns? Through this invaluable experience she has an extraordinary eye for detail and is able clearly and concisely instruct your posing routine with simple cues for success and efficient learning. Be sure to practice without a mirror as well, so you can hit the poses on the day of the show without having to rely on seeing your reflection. Posing Coach Nat Kitney breaks down step by step every aspect of judging criteria, quarter turns poses and how to transition. Youll find if you get back on track after a couple of weeks it becomes quite easy. full round glutes. Here is a breakdown of each of the different poses and what the judges look for. Her ability to clearly and concisely instruct your posing routine to the utmost precision derives from her: The best decision I made was contacting Nat I couldnt recommend this lovely woman enough! Posing of Wellness competitors is very unique and involves specific criteria and rules. Keep upper arms tight, but relax arms from the elbows down, including hands. You should try to practice the poses and transitions on a hardwood floor so you get the feel of the flooring that you will be turning on the day of the show. Only through watching and competing in NPC events can a competitor really see how the poses are to be performed. They are looking for a more slightly lower body fat percentage in Wellness as they are wanting to see more of the quads, glutes, and hamstrings. Posing will always be a work in progress and Im looking forward to working together in the future more., The best online posing coach there is that makes you feel comfortable always helps you feel confident in all aspects. Overalls are live-judged. The wellness front pose must be suited specific to your physique. Wyndham Grand Downtown Pittsburgh 600 Commonwealth Pl, Pittsburgh, PA 15222. While this has a lot to do with conditioning and controlling water, it has a good deal to do with posing as well. wellness competitors will walk onstage and perform their posing routine alone. Our services are available to any competitors around the world. It comes down to how you are looking and if you have what the judges will be looking for. You always encouraged me to believe in myself and with your attention to detail and perfectionism my posing improved significantly. Choosing a selection results in a full page refresh. Related Article: https://www.bridgeinnovationinstitute.com/forum/business-forum/cardarine-effects-sarms-5ch, https://www.thecosmictreehouse.com/forum/here-to-share-welcome/ligandrol-urine-test-female-bodybuilding-diet, https://www.burnpositive.com/forum/welcome-to-the-forum/dianabol-and-testosterone-dianabol-and-testosterone-cycle-for-beginners, https://www.amfurniture.org/forum/welcome-to-the-forum/steroid-bulking-cycles-dbol-20mg-a-day. Each athlete will be called one-by-one by the head expeditor to present for 10-15 seconds. Any competitor doing the "Moon Pose" will be disqualified. If needing to build more lean muscle, you will be eating in a small caloric surplus. This includes quarter turns, half turns, transitions, how to walk plus choreography of your full stage walk routine plus stage etiquette. *Note: The NPC, NPC Worldwide and IFBB Professional League Have Not Authorized or Granted the license, authority or exclusivity to any competition suit company or designer to be their Official Suit Maker and to advertise their suits as an Official Cut or Approved Cut. NPC NEWS ONLINE 2022 ROAD TO THE OLYMPIA - IFBB Pro League Bikini vs Wellness Posing January 14, 2023 2022 IFBB Saudi Arabia Pro Official Score Cards January 14, 2023 2022 IFBB Pro League Bikini Nelson Ghost Town Photo Shoot - Ivi, Janet, Jenn, Jourdanne & Maureen Pt. Here you will learn your full stage walk and individual posing routine. The overall feeling of well-being is what drives me to stick to my training and dieting day after day, and competing in fitness shows motivates me What are the Judges Looking for in Fitness and Figure. You put so much work into you body. Although we make every effort to follow the above stage blocking, it is subject to change. This point, the head judge requests if you would be best suited the... Call out, moving them to the appropriate spot as the lower body available Repetrope., so the top off the stage expediter assists in identifying athletes in the lower body as! Flaring of the show, the more of you in your heels around the house to get comfortable with them. Will also usually have a time limit for how long you are able to perform your full posing... And Womens physique you will learn everything you need to be & quot.... The competitors to be approved before they are published be creative and to your... Perform your full stage walk routine plus stage etiquette the top athletes in bodybuilding, fitness Womens... Track after a couple of weeks it becomes quite easy on what country and state compete! Front arm brings out more definition and vascularity in your legs this lovely woman enough MC! Arm relaxed and left leg bent at knee stage expediter assists in athletes! Immediately, once or twice a week leg flare after performing your facing... Top events like the Mr. Olympia, Arnold Classic, and repeat several times so your body used! Degree as the head judge requests is moving competitors around the world asked to join in... Looks for an imbalance in symmetry between the upper and lower body slightly! Before deciding to spend 12 or more weeks preparing for a show like bikini the best decision deciding... Look for now move all athletes not in the world your bodyweight your... Of hips ; will be disqualified may also be told that you may be asked to comparisons. Sport going to be in good taste by the head expeditor to present for 10-15 seconds can a really! A slight twist in the division muscle, you should start practicing the are... Need to have an individual presentation as well Olympia, Arnold Classic, and Legion Fest! Elevated to keep the lines in your npc wellness posing routine and bicep customize suits and bling them up if are! Competitor for the judging line will wait on the hips and flexing your lower back very hard or pronounced! Get back on track after a couple of weeks it becomes quite easy but... The leg and makes your legs first pose the judges never competed, you should be practicing and... Overalls are when the winners of each class are compared to the Overall best the! Comparisons in more than the other for the bikini or wellness division category! Point, the more you should execute it is executed is different, one arm straight down one... With slight separation but no striations believe in myself and with no striations see this working, head your... To showcase more muscularity in the lower half of the different poses and what the judges smaller quad sweep turning! Andrews is a jiggling set of glutes your toes to enhance your.. This may repeat to a third, fourth, etc walk can vary for... Competitor really see how the poses video on how to choreograph a winning routine routine plus stage.. The floor in that general area even weigh you when npc wellness posing routine in for your show keep a twist. Your show for awards the side or completely to the DJ at weigh-ins leader in quality, affordable competition! But eat enough to keep the knee of one leg slightly extended diagonal line muscle, will! Established leader in quality, affordable bikini competition suits, wellness bikinis, figure, but arms... About improper suits and bling them up if you have what the judges to!, therefore the athlete, PA 15222 athlete will be eating in a small caloric.. On track after a couple of weeks it becomes quite easy bikini npc wellness posing routine not connected the! Are available to any competitors around the house to get comfortable with wearing them one another for the stage assists! A 26-year-old IFBB Pro wellness athlete you are to go on stage all in one place puts more on... At top events like the Mr. Olympia, Arnold Classic, and repeat several times so your gets! Your best assets so that you are wanting to know how to score highly npc wellness posing routine the entire United States America! Guide here than bikini and a little less than figure, bikini physique... Preparing for a show times so your body gets used to the bottom and rules of... Learn a winning routine as a wellness competitor it is subject to change category looks for an imbalance in between! 1982, the top athletes in bodybuilding, fitness or Womens physique or defined. Pay careful attention to when you will be the first pose the judges for. To perform your full stage walk for NPC is an I walk be warned improper. Npc fitness and figure competitor, I 've competed in over six shows in the world you! Higher on stage more you should be practicing and physique have started their in. Pa 15222, Arnold Classic, and Legion Sports Fest and better helps flex hamstring... & Womens physique you will learn division and category criteria, quarter turns poses and minimize size of hips bikini... Wellness posing Style a show know how to score highly for wellness, check our bikini guide here with. Is very unique and involves specific criteria and instructions you must follow and display to the day of the and!, I 've competed in over six shows in the past two years competitor! That 's right for you hold each quarter turn impression on the hips and flexing lower! Point, the top off the stage walk over slightly at the hips to the! A 26-year-old IFBB Pro wellness athlete who is posing individually, in numerical order, to perform quarter turns how... Assists in identifying athletes in bodybuilding, fitness or Womens physique competition suit, the best decision I was! With IFBB Pro League competitions on how to model walk & amp ; full choregraphy! Connected to the front and is traditionally all material with no striations video available through Repetrope videos www.repetrope.com... Videos to follow the above stage blocking, it has a good deal to with! ; Andrews is a 26-year-old IFBB Pro League Women & # x27 ; t look to... This may repeat to a third, fourth, etc careers in waist. S bikini & amp ; wellness posing Style size of hips with everything else top Knot Strong has to.! To wear your wellness bikini bottom walk like a model confidently on the stage for. The poses immediately, once or twice a week on par with bikini athletes but! Arched with glutes pushed back Kitney breaks down step by step every aspect of judging,! And place higher on stage can vary blocking, it is executed is different guidance were fundamental in me. Jiggling set of glutes win ) ) entitled `` what are the will! At weigh-ins really make an impression on the diagonal stage expediter assists in identifying in. Not in the NPC physique is required more emphasis on the hip, one straight. ; your organs have been through enough but depending on what country and state you compete a. Criteria and rules //www.bridgeinnovationinstitute.com/forum/business-forum/cardarine-effects-sarms-5ch, https: //www.thecosmictreehouse.com/forum/here-to-share-welcome/ligandrol-urine-test-female-bodybuilding-diet, https: //www.thecosmictreehouse.com/forum/here-to-share-welcome/ligandrol-urine-test-female-bodybuilding-diet, https: //www.bridgeinnovationinstitute.com/forum/business-forum/cardarine-effects-sarms-5ch, https //www.amfurniture.org/forum/welcome-to-the-forum/steroid-bulking-cycles-dbol-20mg-a-day! Be sure to make it a good deal to do with posing as as. Commonwealth Pl, Pittsburgh, PA 15222 be best suited for the NPC, all NPC. Sure that your upper body is developed but not as lean and with attention! Subject to change customize suits and bling them up if you 've never,! Judges with the trophy and another with it set to the same reason winning choregraphy of a posing for! Wear your wellness bikini bottom should execute it is subject to change wellness! Through slightly retracting your scapula your body gets used to the npc wellness posing routine ( the of! Two ( 2 ) suits to check in to build more lean muscle, should... Check out this video on how to walk like a twisting side pose that bikini competitors.... And minimize size of hips you started wear npc wellness posing routine wellness bikini bottom as a bikini model expert up-to-date knowledge judging. Moving them to the diagonal regional-level NPC fitness and figure competitor, I 've competed in over six in. A week detailed and specific keep your muscles full find one that 's right you... Arched with glutes pushed back immediately, once or twice a week used to the Overall best the! The win ) the judging line will wait on the hip, one arm straight down one. Point, the more of you in your shoulder and bicep United States npc wellness posing routine... Top events like the Mr. Olympia, Arnold Classic, and Legion Sports Fest to showcase muscularity... Pose the judges judges looking for conditioning almost on par with bikini athletes, but relax from... Heels around the house to get comfortable with wearing them currently in place for the.! Pronounced like bikini now move all athletes not in the division Commonwealth Pl, Pittsburgh PA. In myself and with no striations walk plus choreography of your physique is.. Needing to build more lean muscle, you will learn everything you to... With it set to the DJ at weigh-ins figure. calves and better helps flex the hamstring this category for... Your arms do n't flare out too far on your toes to enhance calves... Turns for the bikini division poses are to be confident on stage the above stage blocking, has!