Pole dances are beautiful. Dictionary of Pole Dance elements for beginners

Hello to all readers of my blog! As you know, many girls start visiting fitness clubs to tighten and improve their figure, make their muscles more prominent and achieve a pronounced weight loss effect. The most common and proven method is.

However, not every woman likes such activity. Fortunately, there are many different, alternative fitness programs and activities to choose from, including not only sports exercises, but also dance moves. And today we will focus on such an interesting and relevant option for many modern girls and women as Paul Dance for beginners.

In fitness, Paul Dance is considered a type of activity that can fully replace power loads. It is essentially an intense dance using a fixed pole or pole. It ideally combines dance plasticity and strength training, promoting the comprehensive development of the body.

Pole Dance consists of many specific movements that develop different muscle groups. Traditionally, this activity is divided into three main categories:

• Sports Pole (Pole-Dance Fitness) is a dance that combines rhythmic elements with complex acrobatic stunts on the pole. Ideal for those who want to lose weight, become more fit and slender. Frankly, this work is completely on the pole. For example, in competitions you can only touch the floor three times.
• Exotic Pole (Pole-Dance Exotic) – grace, tenderness in every movement and measured dance as a whole prevail here. Basically, these are beautiful movements on the pole and on the floor, developing/demonstrating natural female plasticity. Approximately 20% is allocated to pole tricks.
• Art-Pole – here the emphasis is primarily on dance performance, expressiveness and artistry. Its main difference is the ratio of elements on the pylon and on the floor, approximately 50 to 50.

In addition to these main directions, there are many branches. Despite all the diversity, in fact, any experienced teacher can mix combinations of twists, tricks, ground parts and passes from different directions within the framework of their training.

What muscles work during pole training?

The girl has to lift herself onto the pole using the strength of her arm muscles. Static and well develop all muscle groups of the upper limbs, including biceps, triceps, deltoids and especially the forearms.

The oblique muscles of the back, trapezius and rhomboids, the teres major, teres minor and serratus muscles, as well as the lumbar quadratus and erector spinae muscles are well worked out during the training process.

Legs are the most problematic area for many girls and are also actively involved in work. Of particular note are the femoral biceps and quadriceps, gluteus maximus, semimembranosus and semitendinosus muscles.

Benefits and harms

Let's start with positive side medals. The main advantage of sports pole dancing as a hobby is the acquisition of a holistic and harmonious physical development. If you do it correctly and pay enough attention to your training, the results will not take long to arrive - after a certain time you will notice how better side your body changes, your figure tightens, your muscles become stronger.

On the other hand, this sport cannot be done without certain problems. One of them, common especially among beginners, is bruises, contusions and sprains. At first they will definitely appear and you will have to put up with them for some time. Special ointments such as bruiseOFF, Rescuer 911 and Troxevasin are suitable for healing.

Frequent pain is another characteristic side feature. In this case it is not an indicator muscle growth, but rather an indicator of the adaptation process. Injuries to ligaments and joints are not uncommon here, and therefore it is important to learn to distinguish the sensation of soreness from sprains.

Who should not practice on the pole?

I would like to note that if you do not have proper physical fitness, then it is better to sign up for classes only after doing aerobics for some time or gym. Otherwise, you will not be able to avoid injuries during lessons.

You should also avoid such activities if you have increased blood pressure and there are pronounced problems with the vestibular apparatus.

Other medical contraindications

• Aggravated inflammatory processes and infectious diseases.
• Chronic diseases.
• Psychological and mental disorders.
• Physiological disorders of the central nervous system.
• Diseases of the musculoskeletal system, spinal pain and joint problems.
• Heart diseases.
• Previous strokes and heart attacks.
• Pregnancy.
• Postoperative period.
• Epilepsy.
• Bronchial asthma.

Where to start training?

The first step is choosing the musical accompaniment. Rhythmic tracks in the style of jazz, soul, as well as R"n"B and even rock are best suited. The next step There will be a choice of a suitable uniform - the main thing is that the clothes are comfortable and do not restrict movement. Since Pole Dance is not a striptease, but an athletic sport, it is inappropriate to come, especially to the first classes, in sexy dresses or miniskirts.

The choice of pole is also important. There are two varieties - dynamic and static. For beginners, the first option is suitable. Next comes the selection of a training program.

You can supplement group exercises in the gym by watching relevant training videos to hone certain tricks and speed up your progress. I highly recommend watching Pole Dance video courses by Anna Eliseeva and similar educational video lessons.

The main technical challenge when taking your first steps is to learn how to climb a pole. And not only with the help of hands, but also lower limbs. And now a few words about warm-up and basic exercises for beginners.

Basic elements for beginners

• The Basic Lift is a basic lift that everyone should master. Develops tenacity and teaches how to properly hold/climb a pole for subsequent execution of elements of the upper tier.

• Spins are the most common within Pole Dance. This is where learning begins. In the process you learn to maintain weight own body on the pylon, performing elements in the upper, middle and lower tiers, starting to study the element from the lower tier.
• The frog is the simplest version of the twist, which is taught to everyone without exception from the first lesson. You stand on the left side of the pole, hold onto it with both hands, right foot Under your knee you cling to the pylon, and with your left you push off from the floor and bend it in the same way.

• The chair is the first static element in the pole, ideal for a beginning dancer. Develops overall strength, flexibility and coordination of movements. We hold our hands on the pole in a spread, and push off from the floor and bend our legs. We maintain a beautiful position, with a straight back and straight arms. The main mistake of all beginners is poor emphasis. bottom hand and pressing against the pole.
• Birdie - performed in the upper tier. We stand in front of the pylon, holding onto it with both hands from above. Raise both legs forward and hold the pole between them, then lean slightly onto one side and shift your body weight, then bend both legs. Then we bring the body forward a little and grab the pylon under the armpit. At first, this exercise is very painful, and there may be bruises.

• The fan/sun is also a rather complex element that is performed in the middle tier, but beginners can do it from the floor. To master it, you will need a certain dexterity, arm strength, abs, stretching/splits and good skills in basic exercises. This acrobatic trick involves spinning on a pole with a one-handed grip and jumping with both feet as you spin.

In addition, quite often in the program for beginners you may encounter such elements as “crane” and “barrel”.

In this context, I cannot fail to mention the importance of warming up and stretching, which should never be underestimated. Good preliminary preparation significantly increases the result of work.

Don’t be lazy, spend 10 to 15 minutes warming up, mobilizing, warming up and preparing your body for the upcoming training. Jumping rope, running in place and simple exercises are perfect. gymnastic exercises in place, including bending the body to the sides, swinging the legs, twisting the arms to warm up the joints and ligaments.

Equipment

For the first time, you will not need to take with you high heels and special uniforms, which require considerable investment. At this stage it will be enough sports top, regular shorts, T-shirt and socks. Then, following the advice of the trainer, you can purchase a special uniform for Pole Dance, presented with the following components:

• Shorts.
• Special suits and sets.
• Gymnastic half shoes or jazz shoes.
• Bandages and wristbands.
• Training gloves.
• Grip aids.

Speaking of the latter: many people believe that at first it is necessary to take pole gloves or magnesium with you, which improves grip on the pole, in order to avoid slipping of your hands. Always follow the instructions and tips of your coach in these matters. If he finds it necessary to use grip products, including magnesium gel, liquid or dry magnesia, powder, cream against wet palms, as well as a means for wiping the pole (this can be ordinary alcohol/vodka) and a rag, be sure to use them.

Newbie mistakes

Floor dancing is not aerobics, in which exercises are performed in a limited amplitude and in a familiar manner. Similar to other species artistic gymnastics Pole acrobatics is, first of all, working with your own body weight from different angles. Many beginners rush to master complex tricks, receiving many injuries and sprains, being physically unprepared.

Many are quite inconsistent in their training, which is why not only joints and ligaments suffer, but also the result of the work as a whole. Often girls neglect to warm up before, which also reduces efficiency and often leads to injuries, sprains and other undesirable effects. Some people focus on working out movements in one direction. This fairly common mistake leads to a strong imbalance in muscle pumping, which ultimately does not give any aesthetics to the body and often leads to health problems.

Conclusion

Floor Dance is a great opportunity to develop endurance and strength of the body, learn plastic movements to music, master complex acrobatic techniques, become the owner of a healthy and slim figure and always be on your toes. At the same time, of course, we must not forget about regularity and adherence to accompanying diets, which will help speed up the effect of the training.

Beginners to Pole Dance, of course, will not be able to immediately master the complex tricks of this dance and acrobatic direction. However, they have access to light basic elements, performed both statically and dynamically. Let's look at the basic Pole Dance exercises for beginner dancers.

Deflection near the pole

Stand next to the pylon, leaning your right shoulder against it. One foot should be closer to the pole, and the other a little further in front of it. Raise your straight arms and grab the pole with them so that your left is slightly lower than your right. Arch your back, move your head back, squat down a little, placing your feet on your tiptoes.

Firefighter

Stand near the pole on the left side, and with your right hand grab it above your head. Then take one step clockwise with your right foot. As you swing your left leg, grab the pole with your left hand. Lift your feet off the floor and grab the pole with them. It is necessary that outer surface right leg was in front of him, and back surface left - from the outside. Arch your back. Your legs must grip the pole tightly, otherwise you will not be able to stay on it.

Slingshot (spreader)

A static element that consists of hanging upside down on a pole. Your buttocks should be higher than your head, legs apart different sides. Place your hands between inner surface hips and hold on tightly to the pole.

Hanging under the knee

The element is also performed in the “head down” position. In this case, you hold your body not with your hands, but with your leg bent at the knee, which clasps the pole. The other leg should be straight and parallel to the floor. Stretch your arms freely towards the straightened leg.

High chair

Squeeze the pole with both feet at your hips. In this case, your legs can be kept straight, parallel to the floor, or bent at the knees. Hold the pole firmly with your hands.

Horizon

Sit on the pole and squeeze it with your thighs, closer to your groin. Place one leg on top of the other and bend it at the knee. Leave the second one straight. With your elbow bent, firmly grasp the pole and point your other hand to the side.

Pendulum

Stand on the side of the pole. Hold it with both hands: the closest one from below, and the farthest one from above, so that it turns out wide grip. Place your near foot on the pole with your heel up, about 15 cm above the floor. Then push off the pole with this leg, and bring your far leg forward and bend at the knee. The leg resting on the pole should be straight.

Spacer from hands

Stand facing the pole. Right hand grab it tightly above your head, and with your left hand below the level of your buttocks. Lifting your legs off the floor, straighten your left leg and point it back, and bend your right leg at the knee.

Bridge

This item is suitable for those who have back strain. Grasp the pole with your near hand and bend your back backwards, placing your other hand on the floor.

Spinner

With one hand, grab the pole above your head, and with the other at the level of your buttocks. Push off the floor, spread your legs to the sides and spin around the pole on straight arms. You need to maintain a slight arch in your back.

Simple hand hang

The element is quite simple in technique, but it requires strong hands, since in the process the entire load is transferred to them. The hang can be performed from the position “sitting on the pole” or standing near it. To begin, grab the pole with your outstretched arms, then slowly move your legs back, bending them at the knees. The head should be slightly tilted back.

Frog

Grab the pole with your hands so that your bent arm is level with chest, and straightened above the head. Hold the pole under the knee of your left leg. Push off the floor with your right leg and bend it at the knee. As a result, you should spin around the pole with your legs bent.

Twist with double rearrangement of legs

With your right hand, grab the pole and, while twisting, grab it with your right leg under the knee. Perform a spin in this position, and at the end of the element, grab the pole with your left foot and land on both legs bent.

With the help of experienced and professional trainers at the Anix Dance studio, you will perfectly master the basic elements of pole dancing and confidently move on to learning more complex tricks.

- pole and dance - dance) - a spectacular dance at the intersection of choreography, artistic gymnastics and aerial acrobatics. Since the 2000s, Pole dance has been actively developing as a form of acrobatics, sports and fitness, with an emphasis on demonstrating the dancer's choreographic skills and technique. We will talk about the prospects of this direction below.

Features of Pole Dance

Pole Dance is not possible without a special apparatus - a pole (also known as a pylon), around which all the dance elements are built, assembled into a complete dance. Movements are carried out with the support ofand pole, which requires a certain level of physical fitness, strength, flexibility and endurance.

Pole and its role in Pole Dance

The pole dance equipment, for all its simplicity, requires separate words. A pylon is a hollow polished tube with a diameter of 40 mm or more, which should provide the necessary sliding and, at the same time, good grip in direct contact with the skin to fix the dancer’s position.

I am a half-dancer, my legs are stretched like a string.
Like a pylon I am thin, graceful, slender.
No problem hanging upside down for me
Or, having made a flyby, go into a power trick.
© Igor Bolshakov.

By the way, bare areas of the body in floor dance are necessary precisely for better adhesion to the surface of the pole, and not only and not so much for attractiveness.

Modern technologies allow you to install pylons in any room, even in private apartments. Pylons differ in the method of attachment (fixation) to the support; they can be static or rotating. Rotating poles provide greater dynamism and spectacular movements. At the upper level of the pylon (2 meters or more) acrobatic stunts are performed, at the middle level (up to one and a half meters) - rotations and various dynamic movements (twists, fly-bys, etc.), the lower level (parterre) involves performing plastic and acrobatics elements on the floor .

Pole Dance: a little history

Historically, in Western civilization Pole Dance is associated with erotic performances for men. In the foreseeable past, the dance has an American-Canadian origin, but its roots go further east and deeper: into Chinese circus acrobatics and the ancient Indian practice of mallakhamb training. In Asian circuses you can still see performances with a pole, but it is significantly different from what is used in pole dance. As a sports dance, acrobatic and fitness direction, Pole Dance is just going through its formation stage and is “experiencing” a boom in popularity.

Since 2003, pole dancing has officially emerged from the darkness of nightlife establishments.: competitions and championships began to be held in the discipline. Moreover, a certain code has already been formed - the organizers clearly distinguished between the concepts of strip dance and gender dance: any revealing outfits, gestures, etc. are prohibited at performances. Even strips are prohibited in Pole Sport: all attention must be concentrated ONLY on the athleticism of the dancer, who needs to be able to “cleanly” perform the elements of the program and make interesting connections between them. The world championships are initiated by the World Pole Sport & Fitness organizations and the International Pole Sports Federation.

Since 2008, Pole Dance competitions have been held in Russia. For the first time, the competition was held in St. Petersburg, and a Ukrainian with the beautiful national name Vardanush Martirosyan won. Pole dancing continues to develop: children's pole dance classes are opening, impromptu performances can be seen at outdoors, even an underwater version of pole dancing appeared.

My life without half-dance is sad and dull.
I would give anything in the world for a pylon.
The blood is boiling - it is the excitement that is boiling in it,
My goal is to get a championship in Pole Art.
© Igor Bolshakov.

Types of Pole Dance

There are four directions of pole dance:

• Pole Sport- the most “serious” direction of pole dance: pole dancing refers to aerial strength athletics, competitions in the discipline take place on sports grounds, and are evaluated by certified teams of judges according to approved rules. Each performance contains a mandatory set of gymnastic elements, ligaments and transitions. Competitors perform in tracksuits under musical accompaniment on two types of poles, alternating them during the program to demonstrate different skills.
• Pole Art- artistic dance with a pole and a choreographic program that includes certain elements. Competitions are held in the discipline, where the quality of performance, direction, as well as acting skills and suitability of the costume to the chosen image of the performer are assessed. To better understand the difference between Art and Sports, you can compare them with ice dancing and pairs figure skating.
• Exotic Pole Dance- the dance contains less of an acrobatic component, but more of erotic plasticity, and is of a distinctly entertaining nature.
• Pole Fitness- an amateur style of floor dancing, which is taught in widely specialized fitness centers.

Since Pole Fitness is a publicly accessible form of pole dancing, then we will talk about it further.

How Pole Fitness workouts work

Fitness centers offer pole dance as an activity for stretch marks and working out the muscles of the legs, arms, body, general weight loss and comprehensive improvement physical condition. We will tell you more about the benefits below. What is Pole Fitness training:

• The first 5-10 minutes are devoted to warming up, which is needed to warm up the main muscle groups and joints involved in Pole Fitness.
• Next 10 minutes are given to strength balance exercises on a pole.
• The main part of the lesson lasts 40-45 minutes and at this time the girls practice various acrobatic and choreographic elements: twists (twists), various trick combinations.
• Next 5-10 minutes are reserved for improvisation using the studied elements with musical accompaniment.
• Stretching completes the workout, which is given 20-30 minutes of training time. Stretching is necessary for a half dancer to master the skill of splits and other acrobatic elements of dance.

Pole Fitness classes typically last about 1.5 hours.

The group is selected small, and strictly according to the number of shells in the room. In a self-respecting establishment, more than one person practicing on the pole is not allowed. While mastering acrobatic elements on the pole, the teacher provides insurance for beginner dancers, plus shock-absorbing mats are used. The training takes place barefoot or in special light high-heeled strip shoes (more advanced level). Fitness centers and dance studios guarantee an individual approach to all participants, regardless of age or level of physical fitness. Moreover, many schools promise their students a real opportunity to take part in Pole Dance competitions.

Pole Fitness: benefits

By regularly practicing Paul Fitness, you can achieve:

• Endurance and good coordination. Many dynamic movements of pole dance develop dexterity, train the vestibular system and sense of balance.
• Strong muscles and tone for the whole body. Holding your own weight in various positions helps develop and strengthen muscles.
• Flexibility and mobility of the articular-ligamentous apparatus. You'll finally sit down leg-split :)
• Resilience, strength of character and the ability to overcome difficulties.
• Increased self-esteem, self-confidence and just a good mood.

Pole Fitness: Disadvantages

A significant disadvantage of sex dance can be called high cost of subscription compared to other types of group training. (But it’s better to choose a specialized studio with professional choreographers and “overpay” than to stand in line for the pole: this also happens).

Hyperhidrosis(increased sweating) - physiological feature, which can become an unpleasant surprise when practicing with a pole. Simply put, if your palms sweat a lot, then it will be difficult to perform hand grips - your hands will slip. To solve this problem, it is often enough to use sports magnesium.

Fear is a frequent companion for beginners. Fear of injury, fear of heights, fear of unusual body position (for example, hanging upside down). This is a natural emotion caused by the instinct of self-preservation, which passes with increasing experience in sports.

Prepare to bruise: they will definitely be, all successful floor dance dancers have gone through this. If you can’t imagine your life without a miniskirt or the bruises on your skin take a long time to disappear, then this can become a small problem. Be patient and use ointments that help resolve hematomas (badyaga, troxevasin, etc.).

Pole Dance: contraindications

Contraindications to floor dancing include epilepsy, frequent dizziness, tinnitus, various vascular disorders, inflammatory joint diseases, hernias of the cervical and lumbosacral spine, the postoperative period, and various ophthalmological diseases. In addition, people with significant disabilities are not allowed to practice on the pole. overweight. Unfortunately, this is a fact - the lighter the young lady, the safer (!) the classes will be and the easier it will be to conquer the pole. If overweight“It’s obvious”, but you really want to go to the pole, then we advise you to lose weight first. The materials are collected in a separate section, plus you can sit on diet(only reasonable!). Most of the girls who came to Pole Dance, no matter what, they stay in it for a long time or “get sick” of dance forever.

Here's what they say about their passion for pole dancing
(reviews from irecom):

And men, for example, consider gender dance the best sport for a girl! Of course, is there such a representative of the stronger sex who would not dream of an ideal stretch for his other half?

Pole Dance: motivation.
Video of the best performances

We have something special in store for the finale: the most “delicious” videos from the performances of professional floor dance dancers. Watch and enjoy :)

It's good that you're sitting.
Hold on tight to your seat, because this video with Polina Volchek is simply SOMETHING!

Stock up on validol, because your heart will need something to calm it down.
Pair performance. Fabulous.

Men are not far behind either.
Christian Lebedev as a Spartan. Strongly.

Come on, who will now say that Pole Dance is simple...or vulgar? Pole dancing is a real art of strong and handsome men and women. And yet, we cannot disappoint the expectations of those who were waiting for the “spice”: we guarantee that you have never seen Hannibal Lector like this:

by Notes of the Wild Mistress

One of the areas of fitness that came to Russia relatively recently, but is rapidly gaining momentum, is pole exercises(pole dance, pole-dance). Posture correction, improvement of figure contours, weight loss - pole exercises, which include elements of sports acrobatics and dance, will help achieve this.

Pole-dance as an alternative to aerobic exercise

Strict adherence to all kinds of diets guarantees only weight within normal limits. And for the beautiful toned contours The figure corresponds to muscles that can and should be forced to work, providing them with regular physical activity.

Pole classes They will constantly keep literally all their muscles in good shape, and the opportunity to master new acrobatic elements while listening to incendiary music guarantees that you will not be bored.

Canada is considered the birthplace of pole dancing as a sport. This trend began to quickly gain popularity: it first conquered the United States, then Australia, Europe and China. And this is not surprising, because pole training is a very dynamic sport, every workout is a discovery!

Fans of this increasingly popular fitness trend are not only the owners of a slender, toned figure. They are also distinguished beautiful posture, special plasticity and clear coordination of movements, self-confidence and artistry. Due to the fact that pole training combines a whole range of loads (cardio, strength, plus a choreographic component), changes in your appearance will become noticeable very soon. Strict restrictions there is no food - in one workout you will burn about 900 calories.

Pole classes for beginners

It is a mistaken idea that pole-dancing is only for people in excellent physical fitness. Even people without special physical training can do pole training. A toned muscles and the ability to control your body will come with time, the main thing is to continue training and not give up.

If the main purpose of coming to pole dance- this is weight correction, then it is better to start classes with a personal instructor. With its help, the workout will be built in a cardio-strength manner with an emphasis on burning calories. It makes sense to involve the choreographer a little later.

Strong muscles (actively involved during exercise) calf muscles, back muscles and shoulder girdle) will allow you to easily and naturally wear high-heeled shoes, while maintaining a proud posture.

Group pole classes are also possible. This great way relax and get rid of embarrassment. You just need to take into account one nuance - it is unlikely that the instructor will be able to distribute his attention equally to all group members. Optimal quantity training - three times a week. A standard lesson consists of stretching (15-20 minutes) and general strength training.

Dress code assumes the presence of several sets:

For stretching - a T-shirt, long sweatpants and socks (clothing that retains body heat helps to quickly warm up the muscles);

To work on the pole - short, tight shorts, a tight-fitting top, socks, leg warmers or slippers.

To work on choreography - tight-fitting clothes (for example, leggings and a T-shirt); clothing should emphasize the silhouette of the figure.

It should be noted that pole training is a rather traumatic sport. Therefore, you should not try to master complex tricks on your own. Even training with an experienced instructor does not promise that everything will go smoothly right away. The result of successful classes will be a spectacular dance, including such elements as twists, tricks and choreography around a pole.

Basic pole dance elements for beginners

In the first lessons, beginners are taught to feel and control the weight of their body.

High chair- the first element for beginners to master. Just hold on to the pole with your hands, hooking it with one leg.

Slingshot- hanging head down with legs wide apart. A basic element for later performing tricks upside down.

Hanging under the knee

Half lotes– hanging in a vertical position. The pole is grasped with one leg bent at the knee.

Superman- hanging in a horizontal position. The body on the pole is supported by the legs and one hand. This trick can be used both in combination and as an independent element.

tablet- an element similar to “Superman”, only face up.

Embryo- holding the pylon with your feet, you curl around it in a pose that is reflected in the very name of the element.

Each simple element is a kind of base for accessing more complex elements.

There are several international organizations, uniting all lovers of pole dancing. The main tasks of these associations are the development of pole-dance and the organization of competitions. The number of fans and those wishing to try themselves in this direction is steadily growing. Its worldwide popularity is evidenced by the fact that the issue of including Pole-dance in the list is being seriously considered Olympic events sports.

For most people, the phrase “pole dancing” evokes only one association: striptease in a club. But these people are simply not aware that pole exercises, other names - pole dance or pole dancing - are a full-fledged sport in which competitions and championships are held in countries and around the world. In fact, one of the types of dance gymnastics, such as aerobics, rhythmics, acrobatic rock and roll, funk and others, the only difference is that dance movements and tricks to music are performed not on the floor, but near a pole and on it in air. By the way, a man on a pole is also a common phenomenon - male pole dance is distinguished by its emphasis on acrobatics and the power side of tricks, contains a lot of parkour, and instead of music, rhythmic sounds are often used (drum roll, noise of nature, mechanical devices, etc.). Pole dance performed by men is more often called pole acrobatics and championships are also held in it - look at the photos and videos to see how beautiful this sport is.

Tricks and twists on the pole include elements of many other sports: acrobatics, choreography, strength training, cardio. Pole dancing gives an amazing complex effect:

• Flexibility, plasticity, and artistry develop.
• Posture is straightened, movements become smooth and graceful.
• Coordination of movements improves.
• Increasing muscle strength without increasing muscle mass.

And one more advantage, how pole training differs from fitness training - high efficiency V fast weight loss. The result will begin to appear after 6 classes - one workout on the pole for beginners burns 1000 calories, and for those who continue the practice, with good physical training- up to 1400 calories, especially if you combine pole dancing with other workouts -, or.

Pole dancing lessons for beginners are recommended to be held 2-3 times a week for the first month, and then, when experience comes, it will increase physical endurance, and therefore muscle strength, it is advisable to train every other day, alternating the pole with walking or running. This scheme allows you to normalize your weight within 3-4 weeks, tighten your figure, and then improve your pole dancing skills for health and beauty.

To evaluate all the pros and cons of these activities, the following two important factors should also be noted:

But, nevertheless, it is best for beginners to initially start learning pole dancing in special group, in the gym, under the guidance of a trainer, since video lessons do not allow you to evaluate your own performance of each movement, but experienced trainer will tell you what and how to tighten.

Another question of interest to beginners: should I install a large mirror next to the pylon in the home hall? Experienced specialists do not recommend doing this. A mirror during pole dance training acts as a distraction and can cause injury. Moreover, during the exercise there is no time or opportunity to look at yourself in the mirror. Therefore, it is better to abandon this idea, at least until the time of learning the basics of pole dancing.

Who should not practice on the pole?

Like any other sport, floor dancing has contraindications for health reasons:

• High and low blood pressure (hyper- and hypotension).
• Obesity above degree 1.
• Chronic heart diseases.
• Diseases of the joints and spine.
• Scoliosis of all degrees.
• Limb injuries.

Irregularities at work vestibular apparatus and dizziness are serious contraindications, as they pose a risk of injury.

What do you need to have for pole training?

Naturally, in addition to the pole itself, a girl or man needs special equipment. The requirements for it are standard - convenience and comfort, natural materials, clothing should not hinder movement, but also not interfere with the performance of complex tricks. There is no special uniform for pole dancing. You can choose from the following items:

• T-shirt, top, T-shirt. It is accepted that the stomach, shoulders and arms should be open, so a gymnastic leotard is not used.
• Shorts so that your legs are also open. This is due to the fact that the fabric of pants or leggings is very slippery on the pole. The use of gaiters is allowed.
• Shoes - choreographic ballet shoes, gymnastic shoes, dance sneakers, jazz shoes, soft ballroom shoes. Such shoes, like bare feet, provide good grip on the pole and the leg stretches well in them. But you should absolutely not wear socks - they will slip. Special high-heeled shoes - strips, which are used in striptease and exotic dancing, should not be worn by unprepared beginners.
• Fingerless gloves - they prevent wet hands from slipping and protect your palms from abrasions and calluses.
• Additional special means for grip on the pylon, allowing you to jump on it and perform movements without slipping. There is a large selection - magnesia, gels, sprays, creams, waxes and powders.
• Elastic wrist bandage to prevent sprains.
• Musical recordings. The choice of accompaniment is to the taste of the person doing the training, but the music should be rhythmic and unobtrusive.

General information

Pole dancing has some rules:

• There are two types of pylons: static (stationary) and mobile - rotating. Beginners who have not yet mastered the basics acrobatic exercises, you can only practice on a static apparatus.
• The pylon is conventionally divided into three levels, each of which has its own purpose. The lower part is for training plasticity, stretching, the middle of the pole is used for twists and rotations, and the upper level is for performing acrobatic tricks.
• Pole dance is divided into three varieties:
• Exotic is the most “danceable” variety. The number of choreographic movements is about 70%, power movements - 30%, of which a third are performed on the floor (parterre). In exotic sex dance there is no undressing - that is the difference between it and striptease.
• Art is the most harmonious direction, where the number of dance and strength tricks is 50x50%. It is often called classic pole dance.
• Sport/Fitness is the most difficult sports direction, in which 70% of tricks are power elements. Most often, men engage in this variety.

Algorithm of classes

Like any other training, a floor dance class, whether with a trainer or at home, should follow a certain pattern:

• . This is a mandatory stage, lasting at least 15 minutes, during which the muscles and ligaments will prepare for physical activity. The second part of the warm-up must necessarily contain.
• The second stage is the implementation of basic static elements.
• Only at the third stage can you begin execution dynamic exercises– twists, flips, rotations, etc.
• Next comes the stage of complex stretching, which gives the body plasticity.
• After stretching, you can start strength exercises– racks, hangings, supports. On power section A special mat is placed around the pole to protect the athlete from injury in case of accidental falls.
• Next comes stretching again, but softer.
• The final stage is the cool down. These are standard physical exercise which are performed at a slower pace. At the final stage, it is desirable to achieve complete relaxation and rest. A yoga pose, shavasana, is very suitable for this, as it helps the body to completely renew itself after heavy exertion.

The total training duration for beginners is from 1 to 1.2 hours, and for experienced athletes - optimal time 1.5 hours.

Conclusion

For ladies and men who want to have a beautiful, toned figure, have unique capabilities and get real pleasure from classes - pole dancing is exactly the sport that is needed. At the same time, training requires great physical strength and complete dedication. But the result will be amazing!