Pole dances are beautiful. Vocabulary of Pole Dance Elements for Beginners

Hello to all readers of my blog! As you know, many girls start attending fitness clubs in order to tighten and improve their figure, make muscles more prominent and achieve a pronounced effect of losing weight. 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 sport 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 classified as a variety of activities that can fully replace power loads. It is essentially an intense dance using a fixed pole or pylon. It ideally combines dance plasticity and power loads, contributing to the comprehensive development of the body.

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

• Sports 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 is a work entirely on the pylon. For example, in competitions, you can only touch the floor three times.
• Exotic Paul (Pole-Dance Exotic) - grace, tenderness in every movement and measured dance as a whole prevail here. Basically, these are beautiful movements at the pole and on the floor, developing / demonstrating natural female plasticity. Approximately 20% is allocated to pole tricks.
• Art-Pole (Art-Pole) - here the emphasis is mainly on dance performance, expressiveness and artistry. Its main difference lies in 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 of them. Despite all the diversity, in fact, any experienced teacher can mix combinations of twists, tricks, parterre parts and passages from different directions within the framework of the training.

What muscles work when training with a pole?

The girl has to lift herself up on a pole with the strength of her arm muscles,. Static and well develop all muscle groups of the upper limbs, including biceps, triceps, deltoid muscles and especially the forearms.

The oblique muscles of the back, trapezius and rhomboid, large, small round and serratus muscles, as well as the lumbar “squares” and rectifiers of the spine are well worked out in the process of training.

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

Benefit and harm

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 right and pay enough attention to training, the results will not be long in coming - after a certain time you will notice how in better side your body changes, the figure is tightened, the muscles become more enduring.

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

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 the ligaments and joints are not uncommon here, and therefore it is important to learn to distinguish between a feeling of tension and sprains.

Who can't play the pylon?

I note that if you do not have enough physical fitness, then it is better to sign up for classes only after doing aerobics for some time or in gym. Otherwise, you will not avoid injury during the lessons.

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

Other medical contraindications

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

Where to start training?

The first step is the choice of musical accompaniment. Rhythmic tracks in the style of jazz, soul, as well as R "n" B and even rock are best suited. next step there will be a choice of a suitable uniform - the main thing is that the clothes are comfortable, not restricting movements. 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.

Pole choice is also important. There are two varieties - dynamic and static. For beginners, the first option is suitable. The next step is to select a training program.

You can reinforce group sessions in the gym by watching relevant instructional videos to hone certain tricks and accelerate progress. I strongly recommend Anna Eliseeva's Pole Dance video courses and similar training video lessons for review.

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

Basic elements for beginners

• Basic lift - the exercise is the basis of the basics, which everyone should master. Develops tenacity and teaches how to hold/climb the pole correctly for the subsequent execution of the elements of the upper tier.

• Twists are the most common in Pole Dance. That is where learning begins. In the process, you learn to support your own body weight on the pole by performing elements on the upper, middle and lower tiers, starting 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 pylon, hold on to it with both hands, right foot under the knee you cling to the pylon, and with your left you push off the floor and bend it in the same way.

• The high chair is the first static element in the pole, ideal for a beginner dancer. Develops overall strength, flexibility and coordination of movements. We hold our hands on the pylon in a spread, and pushing off the floor, we bend our legs. We maintain a beautiful position, with a straight back and straight arms. The main mistake of all beginners is a bad emphasis bottom hand and clinging to the pylon.
• Bird - performed in the upper tier. We stand in front of the pylon, hold on to it with both hands from above. We raise both legs forward and clamp the pole between them, then we slightly fall on one side and transfer the weight of the body, then we 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, there may be bruising.

• 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 / twine and good skills in basic exercises. This acrobatic trick involves spinning on a pole with a one-handed grip and jumping with both feet while spinning.

In addition, quite often in the program for beginners you may come across elements such as "crane", "barrel".

In this context, I cannot fail to mention the importance of warming up and stretching, which should by no means be underestimated. Good preliminary preparation significantly increases the result of work.

Do not be lazy to spend 10 to 15 minutes warming up, mobilizing, warming up and preparing the body for the upcoming workouts. Jumping rope, running in place and simple gymnastic exercises on the spot, including tilting the torso 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 high heels and special uniforms with you, which require considerable investment. At this stage it will suffice sports top, ordinary shorts, T-shirts and socks. Further, guided by the advice of the trainer, you can purchase a special uniform for Pole Dance represented by the following components:

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

Speaking of the latter, many believe that at first it is imperative to take pole gloves or magnesia, which improves grip on the pole, in order to avoid slipping hands. Always be guided in these matters by the instructions and tips of your coach. If he deems it necessary to use a means of adhesion, including magnesia gel, liquid or dry magnesia, powder, cream against wet hands, as well as a pole wipe (this can be ordinary alcohol / vodka) and a rag - be sure to use them.

Rookie Mistakes

Pole Dance is not aerobics, in which exercises are performed in a limited amplitude and in the usual way. Like other types gymnastics pole acrobatics is, first of all, work with the weight of your own body from different angles. Many beginners rush to master difficult tricks, getting a lot of injuries and sprains, being physically unprepared.

Many are quite inconsistent in their training, which is why not only the joints and ligaments suffer, but also the result of the work as a whole. Often girls neglect the warm-up before and which also reduces efficiency and often leads to injuries, sprains and other undesirable effects. Some 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

Pole Dance is a great opportunity to develop endurance and body strength, learn plastic movements to music, master complex acrobatic techniques, become the owner of a healthy and slim figure and always stay tuned. At the same time, of course, we must not forget about the regularity and adherence to accompanying diets, which will help accelerate the effect of ongoing training.

In contact with

Beginners in Pole Dance, of course, will not be able to immediately master the complex tricks of this dance and acrobatic direction. However, light basic elements are available to them, performed both in statics and in dynamics. Let's look at the basic Pole Dance exercises for beginner dancers.

Deflection near the pole

Stand next to the pole, leaning against it with your right shoulder. 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 the left is slightly lower than the right. Bend your back, take your head back, sit down a little, standing with your feet on your toes.

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. While swinging with your left foot, grab the pole with your left hand. Lift your feet off the floor and grab the pole with them. Need to outer surface right foot was in front of him, and rear surface left - from the outside. Arch your back. Your legs must grip the pole tightly, otherwise you won't be able to stay on it.

Slingshot (string)

A static element, which is a hanging upside down on a pylon. Your buttocks should be higher than your head, spread your legs in different sides. Place your hands between your inner thighs and hold firmly on the pole.

Hang under the knee

The element is also performed in the "head down" position. At the same time, you hold the body not with your hands, but with your leg bent at the knee, which wraps around 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 the hips. In this case, the legs can be kept straight parallel to the floor or bent at the knees. Hold the pylon firmly with your hands.

Horizon

Sit on the pole and hold it with your hips, closer to the groin. Place one leg on top of the other and bend it at the knee. Leave the other straight. Grab the pole firmly with your elbow bent and point your other hand out to the side.

Pendulum

Stand on the side of the pole. Hold on to it with both hands: near from below, and far from above, to make it wide grip. Place the foot of your near foot on the pole with your heel up, about 15 cm above the floor. Then push off with this foot from the pole, and bring the far leg forward and bend at the knee. The leg resting on the pylon should be straightened.

Strut from the hands

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

Bridge

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

Strut

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

Simple hanging on the hands

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

Frog

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

Double-swapped twist

Grab the pole with your right hand and, while twisting, grab it with your right leg under the knee. Scroll in this position, and at the end of the element, grab the pole with your left foot and land on both half-bent legs.

With the help of experienced and professional trainers at Anix Dance Studio, you will master the basic elements of pole dance and move on to more complex tricks with confidence.

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

Features of Pole Dance

Pole dance is not possible without a special projectile - a pole (aka a pylon), around which all dance elements are built, assembled into a holistic dance. Movements are carried out with the support ofa pylon, which requires a certain level of fitness, strength, flexibility and endurance.

Pilon and his role in Pole Dance

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

I am a half-dancer, my legs are stretched - a string.
Like a pylon, I am thin, graceful, slender.
It's not a problem to hang me upside down
Or, having made a flyby, go into a power trick.
© Igor Bolshakov.

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

Modern technologies allow you to install pylons in any premises, even in private apartments. Pylons differ in the method of attachment (fixation) to the support, they are static and 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, flights, etc.), the lower level (parterre) involves performing plastic and acrobatics elements on the floor .

Pole dance: a bit of history

Historically, in Western civilization Pole dance is associated with erotic performances for men. For the foreseeable past, the dance is of 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 differs significantly from what is used in pole dance. As a sports dance, acrobatic and fitness direction, Pole Dance is just going through the stage of formation and is experiencing a boom in popularity.

Since 2003, the pole dance has officially emerged from the twilight of nightclubs.: 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 plastic and pole dance: any revealing outfits, gestures, etc. are prohibited at performances. Even strips are prohibited in Pole Sport: all attention must be focused ONLY on the athleticism of a dancer who needs to be able to "purely" perform the elements of the program and make interesting connections between them. World championships are initiated by World Pole Sport & Fitness and the International Pole Sports Federation.

Since 2008, Pole Dance competitions have been held in Russia as well.. For the first time the competition was held in St. Petersburg, and a Ukrainian woman with a wonderful national name Vardanush Martirosyan took the victory. Pole dance continues to develop: children's pole dance classes are opening, impromptu performances can be seen on outdoors, there was even an underwater version of the pole dance.

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

Types of Pole Dance

There are four types of pole dance:

• Pole Sport- the most “serious” direction of pole dance: sport on the pylon belongs to air power athletics, discipline competitions are held on sports grounds, and are evaluated by certified teams of judges according to approved rules. Each performance contains a mandatory set of gymnastic elements, connections and transitions. Competitors compete in tracksuits under musical accompaniment on two types of pylons, alternating them during the execution of 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 discipline, where the quality of performance, directing, as well as acting skills and the suitability of the costume to the chosen image of the speaker are evaluated. To better understand the difference between Art and Sports, you can compare them to ice dancing and figure skating.
• Exotic Pole Dance- the dance contains less acrobatic component, but more erotic plasticity, has a pronounced entertaining character.
• Pole fitness- an amateur direction of pole dance, which is taught in widely specialized fitness centers.

Since it is Pole Fitness that is a public type of pole dance, then we will talk about it further.

How Pole Fitness Workouts Work

Fitness centers offer pylon dance as a job for stretch marks and working out the muscles of the legs, arms, body, general weight loss and comprehensive improvement physical condition. The benefits are discussed in more detail below. What is a Pole Fitness workout:

• The first 5-10 minutes are devoted to warm-up, which is needed to warm up the main muscle groups and joints involved in Pole Fitness.
• next 10 minutes are given to power balance exercises on a pole.
• The main part of the lesson lasts 40-45 minutes. and at this time the girls work out various acrobatic and choreographic elements: twists (twists), various trick combinations.
• Next 5-10 minutes are assigned to 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 splits and other acrobatic elements of the 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 hall. In a self-respecting institution, more than one student per pole is not allowed. During the development of acrobatic elements on a pole, the teacher provides insurance for beginner dancers, plus shock-absorbing mats are used. Training takes place barefoot or in special lightweight high-heeled strip shoes (more advanced level). Fitness centers and dance studios guarantee an individual approach to everyone involved, regardless of age or fitness level. Moreover, many schools promise their students a real opportunity to take part in Pole Dance competitions.

Pole Fitness Benefits

Regularly doing Paul Fitness, you can achieve:

• Endurance and good coordination. Many dynamic movements of the pole dance develop dexterity, train the vestibular apparatus and a sense of balance.
• Strong muscles and tone for the whole body. Retention own weight in various positions contributes to the development and strengthening of muscles.
• Flexibility and mobility of the articular-ligamentous apparatus. You finally sit down leg-split :)
• Perseverance, strength of character and the ability to overcome difficulties.
• Increase self-esteem, self-confidence and just a good mood.

Pole Fitness: disadvantages

A significant disadvantage of pole dance can be called high subscription price 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 be an unpleasant surprise when practicing with a pole. Simply put, if your palms sweat a lot, then it will be difficult to perform grips with your hands - your hands will slip. To solve this problem, it is enough to use sports magnesia.

Fear is a frequent companion for beginners. Fear of injury, fear of heights, fear of an unusual body position (for example, when hanging upside down). This is a natural emotion caused by the instinct of self-preservation, which passes as the sporting experience increases.

Get ready for the bruises: they will for sure, all successful pole dancers have gone through this. If you can't imagine your life without a miniskirt or bruises on your skin for a long time, then this can be a small problem. Stock up on patience and ointments that promote the resorption of hematomas (badyaga, troxevasin, etc.).

Pole dance: contraindications

Contraindications to pole dance classes are epilepsy, frequent dizziness, tinnitus, various vascular disorders, inflammatory diseases of the joints, hernia of the cervical and lumbosacral spine, postoperative period, various ophthalmic diseases. In addition, people with significant overweight. Unfortunately, this is a fact - the lighter the young lady, the safer (!) The classes will be and the easier it will be for the pylon to submit. If excess weight“obvious”, but it’s very pulling on the pylon, 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 remain in it for a long time or “fall ill” with dance forever.

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

And men, for example, consider pole dance the best sport For a girl! Still, is there such a representative of the stronger sex who would not dream of a perfect stretch for his 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 pole dancers. Watch and enjoy:)

It's good that you are sitting.
Hold on tight to your chair, because this video with Polina Volchek is just SOMETHING!

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

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

Come on, who's to say now that Pole Dance is just ... or vulgar? Pole dance is a real art of strong and handsome men and women. And yet, we cannot deceive the expectations of those who were waiting for a "peppercorn": we guarantee you have never seen such Hannibal Lecter:

by Notes of the Wild Mistress

One of the areas of fitness, which has recently come to Russia, but is rapidly gaining momentum, is pylon lessons(pole dance, pole dance). Correction of posture, improvement of the contours of the figure, weight loss - classes on the pylon, which include elements of sports acrobatics and dance, will help to achieve this.

Pole-dance as an alternative to aerobic exercise

Strict adherence to all kinds of diets guarantees only weight within the normal range. And for the beautiful tightened contours figures correspond to muscles that can and should be forced to work, providing them with regular physical activity.

Pylon lessons will constantly keep literally all the muscles in good shape, and the ability to comprehend new acrobatic elements to incendiary music guarantees that you will not be bored.

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

Fans of this growing fitness trend become 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 exercises combine a whole range of loads (cardio, strength plus choreographic component), changes in your appearance will become noticeable very soon. hard limits not in food - in one workout you will burn about 900 calories.

Pole lessons for beginners

It is a mistake to think that pole-dance is the destiny of only people in excellent physical form. Engage on the pylon is within the power of even people without special physical 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 it, the workout will be built in a cardio-strength key with an emphasis on burning calories. It makes sense to connect the choreographer a little later.

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

Group pole lessons are also possible. This great way loosen up and get rid of shyness. Only one nuance must be taken into account - it is unlikely that the instructor will be able to distribute his attention equally to all members of the group. Optimal quantity workouts three times a week. A standard session consists of stretching (15-20 minutes) and general strength training.

Dress 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, leggings or Czechs.

To work on choreography - tight-fitting clothing (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, which includes elements such as twists, tricks and choreography around the pole.

Basic elements of pole-dance for beginners

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

high chair- the first element for beginners to master. Just hold on to the pole with your hands, catching it with one foot.

Slingshot- hanging head down with legs wide apart. The basic element for subsequent tricks upside down.

Hang under the knee

half lotes- hanging in a vertical position. The pole is clasped with one leg bent at the knee.

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

plank- an element similar to "superman", only face up.

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

Each simple element is a kind of base for reaching 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 already evidenced by the fact that Pole-dance is being seriously considered for inclusion in the list. Olympic sports sports.

The phrase "pole dancing" in most people causes the only association - a striptease in a club. But these people are simply not aware that pole exercises, other names - pole dance or pole dance - are a full-fledged sport in which competitions and championships of countries and the world are held. In fact, one of the types of dance gymnastics, like aerobics, rhythm, acrobatic rock and roll, funk and others, the only difference of which is that dance movements and tricks to music are performed not on the floor, but at the 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 an emphasis on acrobatic and power side tricks, contains a lot of parkour, and rhythmic sounds are often used instead of music (drumroll, nature noise, 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, how beautiful this sport is.

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

• Flexibility, plasticity, artistry develop.
• The posture is aligned, the movements become smooth, graceful.
• Improves coordination of movements.
• rises muscle strength without increasing muscle mass.

And one more advantage, what is the difference between pole training and fitness training - high efficiency V rapid weight loss. The result will begin to appear after 6 sessions - one pole workout for beginners burns 1000 calories, and for those who continue to practice, with good physical training- up to 1400 calories, especially if you combine pole dance with other workouts -, or.

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

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

But, nevertheless, it is best for beginners to initially start learning pole dancing in ad hoc group, in the gym, under the guidance of a coach, since video lessons do not allow you to evaluate your own performance of each movement, but experienced trainer advise you on what needs to be done and how.

Another question of interest to beginners is whether to install a large mirror next to the pylon in the home gym? Experienced experts do not recommend doing this. The mirror during pole dance training is a distraction and can cause injury. Moreover, in the process of doing the exercise, there is no time and opportunity to consider yourself in the mirror. Therefore, it is better to refuse this idea, at least until the time of learning the basics of dance at the pole.

Who can't play the pylon?

Like any other sport, pole dance has contraindications for health reasons:

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

Violations at work vestibular apparatus and dizziness are serious contraindications, as they are dangerous for injury.

What do you need to have to practice at the pole?

Naturally, in addition to the pylon itself, a girl or a 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 form 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 the gymnastic leotard is not used.
• Shorts so that the legs are also open. This is due to the fact that the fabric of the pants or leggings is very slippery on the pole. Gaiters are allowed.
• Shoes - choreographic ballet shoes, gymnastic shoes, dancing shoes, jazz shoes, soft ballroom shoes. Such shoes, like bare feet, provide good grip on the pole, the foot stretches well in it. But you can’t wear socks categorically - they will slip. Special heeled shoes - strips, which are used in striptease and exotic dances, are strictly forbidden for unprepared beginners to wear.
• Fingerless gloves - they do not allow wet hands to slip and protect the palms from scuffs and calluses.
• Additional special means for traction with the pole, allowing you to jump on it and perform movements without slipping. The choice is large - magnesia, gels, sprays, creams, waxes and powders.
• Elastic bandage at the wrist to avoid sprains.
• Musical records. The choice of accompaniment is to the taste of the one who is practicing, but the music should be rhythmic and unobtrusive.

General information

Pole dance has some rules:

• There are two types of pylons: static (fixed) and mobile - rotating. For beginners, until the basics are mastered acrobatic exercises, you can only practice on a static projectile.
• The pylon is conditionally 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 turns, and the upper level is for performing acrobatic stunts.
• Role dance is divided into three types:
• Exotic is the most "dance" variety. The number of choreographic movements is about 70%, power movements - 30%, of which a third is performed on the floor (parterre). There is no stripping in exotic pole dancing - that's the difference between it and striptease.
• Art is the most harmonious direction, where the number of dance and power 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 of the time this is done by men.

Class algorithm

Like any other training, a pole dance lesson, either with a trainer or at home, should follow a certain pattern:

• . This is a mandatory stage, in duration - 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 execution of basic static elements.
• Only at the third stage, you can start execution dynamic exercises- twists, coups, rotations, etc.
• Next comes the stage of complex stretch marks, which gives the body and plasticity.
• After stretching, you can start strength exercises- racks, hangs, supports. On power unit a special mat is placed around the pylon, which protects the athlete from injury in case of accidental falls.
• Stretching is next again, but already softer.
• The final stage is a hitch. These are standard physical exercises that are performed at a slower pace. At the final stage, it is desirable to achieve complete relaxation and rest. For this, a yoga pose - shavasana, which helps the body to completely renew itself after heavy exertion, is very well suited.

The total duration of training for beginners is from 1 to 1.2 hours, and for experienced athletes - optimal time 1,5 hour.

Conclusion

For ladies and men who want to have a beautiful fit figure, have unique opportunities and get real pleasure from training, pole dance is exactly the kind of sport that is needed. At the same time, training requires a lot of physical strength and full devotion. But the result will be amazing!