- 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 showcasing the dancer's choreographic skills and techniques. We will discuss the prospects for this area below.

Pole Dance Features

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

Pilon and his role in Pole Dance

A shell for half dance, for all its simplicity, requires separate words. A pylon is a hollow polished pipe with a diameter of 40 mm or more, which must 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 - a string.
As a pylon I am thin, graceful, slender.
It's no problem to hang me upside down
Or, having made a fly-over, go into a power trick.
© Igor Bolshakov.

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

Modern technologies make it possible 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 more dynamism and spectacular movement. In 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) implies performing elements of plasticity and acrobatics 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 east and deeper: in Chinese circus acrobatics and the ancient Indian practice of mallakhamb training. In Asian circuses, you can still see performances with a pole, however, it differs significantly from what is used in half dance. As a sports, dance, acrobatic and fitness direction, Pole Dance is just passing the stage of formation and is "experiencing" a boom in popularity.

Since 2003, pole dance has officially emerged from the gloom of nightlife: competitions and championships began to be held in the discipline. Moreover, a certain code has already been formed - the organizers have clearly distinguished the concepts of strip plastic and gender dance: any explicit outfits, gestures, etc. are prohibited at performances. Even strips are prohibited in Pole Sport: all attention must be focused 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. World Championships are initiated by World Pole Sport & Fitness and The International Federation pole sports.

Since 2008, Pole Dance competitions have been held in Russia.... For the first time, the competition was held in St. Petersburg, and the victory was taken by a Ukrainian woman with a beautiful national name Vardanush Martirosyan. Pole dance continues to evolve: children's floor dance classes are opening, impromptu performances can be seen in the open air, even an underwater version of pole dance has appeared.

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

Pole Dance Types

There are four directions of pole dance:

• Pole Sport- the most "serious" direction of floor dance: pole sport refers to air-power athletics, discipline competitions are held on sports grounds, assessed by certified teams of judges according to the approved rules. Each performance contains a mandatory set gymnastic elements, bundles and transitions. Contestants perform in tracksuits with musical accompaniment on two types of poles, alternating them during the performance of the program to demonstrate various skills.
• Pole Art- an artistic pole dance and a choreographic program that includes certain elements. In the discipline, competitions are held, where the quality of performance, direction, as well as acting skills and matching the costume to the chosen presenter's image. To better understand the difference between Art and Sport, you can compare them with ice dancing and pair figure skating.
• Exotic Pole Dance- the dance contains less acrobatic component, but more erotic plastic, has a pronounced entertaining character.
• Pole Fitness- an amateur half dance direction, which is taught in widely specialized fitness centers.

Since it is Pole Fitness that is a generally available type of floor dance, then we will talk about it further.

How are Pole Fitness workouts

Fitness centers offer pole dance as an occupation for stretch marks and working out the muscles of the legs, arms, body, general weight loss and complex improvement physical condition... We will tell you more about the benefits below. What is 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 strength 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.
• Completes the workout with stretching, which is given 20-30 minutes of training time. Stretching is necessary for a half-dancer to master the skill of twine and other acrobatic dance elements.

Pole Fitness classes usually 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 light high-heeled striped shoes (more advanced level). Fitness centers and dance studios guarantee an individual approach to everyone, 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. The many dynamic pole dance movements develop dexterity, vestibular apparatus and a sense of balance.
• Strong muscles and tone for the whole body. Maintaining your own weight in various positions contributes to the development and strengthening of muscles.
• Flexibility and mobility of the articular-ligamentous apparatus. You will finally sit on leg-split :)
• Fortitude, strength of character and the ability to overcome difficulties.
• Improving self-esteem, self-confidence and just a good mood.

Pole Fitness: disadvantages

A significant drawback of half dance is high cost of the subscription compared to other types of group training. (But it is 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) is a physiological feature that can be an unpleasant surprise when practicing with a pole. Simply put, if your palms are sweating a lot, then it will be difficult to perform grips with your hands - your hands will slip. To solve this problem, it is often enough to use sports magnesia.

Fear is a frequent companion for beginners. Fear of injury, fear of heights, fear of unusual body position (for example, when hanging upside down). It is a natural emotion, triggered by the instinct for self-preservation, that wears off as the sporting experience increases.

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

Pole Dance: contraindications

Contraindications for doing floor dance are epilepsy, frequent dizziness, tinnitus, various vascular disorders, inflammatory diseases 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 is to conquer the pylon. If excess weight"Obvious", but the pylon is very pulling, then we advise you to lose weight first. Materials are collected in a separate section, plus, you can sit on diet(only reasonable!). Most of the girls who came to Pole Dance, in spite of everything they stay in it for a long time or "fall ill" with the dance forever.

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

And men, for example, consider gender dance best sport for girl! Still, is there such a representative of the stronger sex who would not dream of perfect stretch at your half?

Pole Dance: motivation.
Videos of the best performances

We have something special in store for the finals: the most "delicious" videos from the performances of professional 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 down.
Doubles performance. Fabulous.

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

Now who's to say that Pole Dance is simple ... or vulgar? The pole dance is a real art of strong and beautiful men and women. And yet, we cannot deceive the expectations of those who were waiting for the "peppercorn": we guarantee that you have never seen such a Hannibal Lector:

Hello to all readers of my blog! As you know, many girls start visiting fitness clubs in order to tighten and improve their figure, make muscles more prominent and achieve a pronounced slimming 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 classified as a type of exercise that can fully replace power loads. Basically, it is an intense dance using a fixed pole or pole. It ideally combines dance plastics and power loads, contributing to the all-round development of the body.

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

• Sport Pole (Pole-Dance Fitness) is a dance that combines rhythmic elements with complex acrobatic stunts on a pole. Ideal for those who want to lose weight, become more fit and slender. Quite frankly, this is a full pole work. For example, in a competition, you can only touch the floor three times.
• Exotic Paul (Pole-Dance Exotic) - grace, tenderness in every movement and the regularity of the dance in general prevail here. Basically, these are beautiful movements at the pole and on the floor, developing / demonstrating natural female plastic. On the tricks on the pole, about 20% is allocated.
• Art-Pole - here the emphasis is mainly on dance performance, expressiveness and artistry. Its main difference lies in the ratio of the elements on the pylon and on the floor, approximately 50 to 50.

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

What muscles work with pole training?

The girl has to lift herself on the pole with the strength of the muscles of her arms,. Static and develop well 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 serrated muscles, as well as lumbar "squares" and spinal erectors are well worked out in the process of training.

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

Benefit and harm

Let's start with the positive side of the coin. The main advantage sport dance on a pole, as a hobby - gaining holistic and harmonious physical development. If you do it correctly and pay enough attention to training, the results will not keep you waiting long - after a certain time you will notice how your body changes for the better, your figure tightens, and your muscles become more resilient.

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

Frequent pain is another common side effect. In this case, it is not an indicator muscle growth, but rather an indicator of the adaptation process. Ligament and joint injuries are not uncommon here, and therefore it is important to learn to distinguish between a feeling of muscle soreness and sprains.

Who is not allowed to practice on the pole?

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 a while or gym... Otherwise, you cannot avoid injury during the lessons.

You should also exclude such activities if you have high blood pressure and have severe 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, 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 choosing the music score. Rhythmic tracks like jazz, soul, as well as R "n" B and even rock are best suited. The next step will be the choice of a suitable uniform - the main thing is that the clothes are comfortable, not restricting movements. Since Paul Dance is not a striptease, but an athletic sport is inappropriate to come, especially to the first classes, in sexy dresses or miniskirts.

Pole selection is also important. There are two flavors - dynamic and static. For beginners, the first option is suitable. This is followed by the selection of a training program.

Can be reinforced group lessons in the hall by watching the appropriate training videos to hone certain tricks and accelerate progress. I strongly recommend the Pole Dance video courses by Anna Eliseeva and similar video tutorials for review.

The main technical challenge at the 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

• Basic Lift - This exercise is the foundation of the basics that everyone should master. Develops tenacity and teaches how to properly hold / climb on a pole for the subsequent execution of the elements of the upper tier.

• Twists are the most common in Pole Dance. It is with them that learning begins. In the process, you learn to maintain your own body weight on the pole, performing elements in the upper, middle and lower tiers, starting the study of the element from the lower tier.
• The frog is the simplest 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, cling to the pylon, and with the left, push off the floor and bend it in the same way.

• The chair is the first static element in the pole, perfect for the beginner dancer. Develops general strength, flexibility and coordination of movements. We keep our hands on the pylon in a space, and after pushing off the floor we bend our legs. We maintain a beautiful position, with a straight back and straight arms. The main mistake for all beginners - this is a poor support with the lower hand and pressing against the pole.
• Birdie - 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 pylon 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 slightly forward and grab the pylon under the armpit. At first, this exercise is very painful, there may be bruises.

• The fan / sun is also a fairly 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 twisting on a pole with a one-handed grip and jumping with both legs while twisting.

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

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

Do not be lazy to devote 10 to 15 minutes of time to warm-up, mobilizing, warming up and preparing the body for the upcoming trainings. Jumping rope, running in place and simple gymnastic exercises in place, including tilting the body to the sides, swinging 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, a sports top, regular shorts, a T-shirt and socks will be enough. 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.
• Coupling agents.

Speaking of the latter, many believe that at first it is imperative to take gloves for the pole or magnesia, which improves grip with the pole, in order to avoid slipping hands. Always be guided in these questions by the attitudes and prompts of your coach. If he finds it necessary to use a clutch, including magnesia gel, liquid or dry magnesia, powder, anti-wet hand cream, as well as a pole cleaner (this can be regular alcohol / vodka) and a cloth, be sure to use them.

Newbie mistakes

Pol-dance is not aerobics, in which exercises are performed in a limited amplitude and in the usual way. Like other types of artistic gymnastics, pole acrobatics is primarily work with the weight of your own body at different angles. Many beginners rush to master difficult 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 work in general. Often, girls neglect to warm up before and this 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

Paul-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 in good shape. At the same time, of course, one should not forget about the regularity and adherence to accompanying diets, which will help accelerate the effect of the training sessions.

In contact with

Opinions of people about what floor dance is, are completely different.

Older generations often believe that this is vulgarity, inextricably linked with striptease; young people are happy to sign up for courses and participate in half-dance competitions.

So what is he like - vulgarity, art, sports, or just a kind of dance?

Is it worth it, and will it be difficult for an absolute beginner? Let's figure it out.

The history of the formation of Paul dance

The polemics surrounding pole dance (from the English pole dance - dance on a pole) has not subsided for many years.

In the minds of many people, the pole is an integral part of strip shows, and pole dancing automatically falls into the same category.

Meanwhile, half dance has a very rich history, originating from the cultures of various peoples from all over the world.

The use of a pole in the process or ritual dances is mentioned in the monuments of Sumerian culture, the myths of Ancient Egypt and the Roman Empire, as well as many other civilizations.

Some of the earliest mentions of pole dancing are found in African cultures.

The passionate and symbolic ritual dances of African women often included poles that were used as supports for flamboyant acrobatic steps.

Breaking persistent sex dance stereotypes

The main task of such dances in ancient times was to attract partners, and the wooden pole served not only as a dance device, but also as a phallic symbol.

Around the XII century in India, its own direction of pol dance appeared: Mallakhamb.

The pole, originally used in wrestling training, began to be used to perform acrobatic stunts and asanas /

Like most Indian practices, Mallakhamb combined both the physical and.

In Europe and East Asia around the same 12th century, festivals with dancing around a pole called the Maypole were widespread.

It was decorated with ribbons and also served as an analogue of the masculine principle.

Mostly mass dances were organized around the Maypole without contact with the pole itself, but its obligatory presence and symbolism were unchanged.

The tradition of such festivities disappeared with the spread of Christianity: May trees, bright pagan symbols were banned and consigned to oblivion.

Mallakhamb Indian practice

Over the next few centuries, floor dance practically ceased to exist on the territory of Europe, retaining and developing only ... behind the scenes of the circus.

Touring around the world, stunt performers collected techniques from different cultures, melting them into their own art of acrobatic performances, inventing new tricks and steps.

It was here that Paul Dance moved away from its original symbolism and became more focused on creating a spectacular and vibrant show.

It was the circus that brought pole dancing across the sea to America at the beginning of the 20th century, where in the 1950s, floor dance spread like wildfire into the then insanely popular burlesque shows.

From the United States, pole dancing migrated to Canada, where they began to dance in nightclubs and brothels - and then this "improved" and colorful version of the dance returned to the states.

This was the birth of the strip dance direction.

For many decades, a kind of "halo" of eroticism and seduction was entrenched in the dance.

The surge in popularity and spread throughout the world of modern floor dance owes much to the Canadian Fawnia Mondey.

In the 1990s, she became interested in pole dancing and started competing, but more importantly, she released an instructional DVD introducing ordinary people to pole dance.

Pole dance is still perceived by many as sensual and erotic these days and is still actively used in strip clubs today.

But this is far from the only and no longer its main meaning.

Modern pole dance can be divided into four main areas:

1. Entertaining dance show (exotic floor dance)
2. Artistic gymnastics with elements of choreography
3. A variation of amateur fitness
4. Professional pole sports

In addition, sex dance today is something that both women and men do equally.

Pole dancing myths and reality

Among people who are not familiar with pole dance, there are many rumors about this lesson.

Some are generated by stereotypes, others - that prevent you from getting to know pole dance better.

Paul dance gained ill fame in the 60s of the last century.

I asked around the most familiar of different ages, rummaged in the net - and collected TOP-5 myths about pole dancing that have nothing to do with reality.

Paul dance - it's gone

From the history of the formation of pole dance, it becomes clear where the legs of this delusion grow from.

After reading the first part of the article, you should understand that vulgar striptease and fitness using a pole are very different things.

Contemporary floor dance is an art that unites rhythmic gymnastics, choreography and, and there is nothing vulgar in it.

Pole dance is necessarily associated with revealing outfits

Pole practice does require minimal clothing, but not for the sake of seduction - but to provide the right grip on the pole.

The fabrics slide strongly on the steel of the pole and do not allow the elements to be completed.

But really revealing clothes in floor dance are not only unnecessary, but also hinder: if you constantly correct the chest falling out of the neckline, you will not be able to concentrate on the dance very well.

Today, both men and women are engaged in this area.

Tip: The best pole dance wear is a crop top or sports bra and mini shorts.

The same applies to the legend of the need for ultra-high heels and wedges.

These can be worn on demonstration performance or competition, but in the classroom special shoes are not needed: most prefer to comprehend the science of half dance in socks or even barefoot.

By the way, even in those rare cases when a high heel is appropriate, it will not cause discomfort - even if you do not know how to walk on a stiletto heel.

The right pole dance shoes, like any dance shoes, are designed to be comfortable to dance in.

Paul dance is very hard

Contrary to another common myth, pole dance does not require special training.

Yes, gymnastic skills or natural flexibility will be a plus, and if you have them, the first successes in floor dance will come very quickly.

Contemporary floor dance is an art

Paul dance is a sport, and any sporting activity involves the gradual development of skills.

In the classroom, in addition to directly dancing on the pole, they are engaged in exercises for strength and endurance.

Careful workout of all the muscles in the body allows you to gradually achieve the necessary physical shape to perform even the most difficult tricks.

It is completely wrong to think that only people with a gymnastic past can do it.

On the other hand, you should not tune in to the fact that since the lesson does not require physical training, it means that it will be given to you immediately.

Pole dance's faithful companions are sore limbs and bruises of various shapes and sizes.

This will be the case for the first few weeks or months - it all depends on the sensitivity of your skin. When she gets used to the intense contact with the pole, the bruising will stop.

Pole dance pumps your arms

Watching the performances of the floor dancers, you might think that they have the maximum body weight during the performance of tricks. This assumption is logical ... but completely wrong.

As I said in the analysis of the previous myth, pole dancing engages and gradually develops the muscles of the whole body.

One should not be afraid of a sharp "swelling" of the arms and shoulders: after all, floor dance is not a power sport.

On the contrary, floor dance is, and he develops the body accordingly, for the most part tightening the figure, making it more lean and sculpted.

Paul dance is a sport

Pilon - only for ...

... young / slender / tall / without complexes - emphasize the necessary.

No no and one more time no! A limitation for practicing floor dance can only be the state of health.

There is a clear list of contraindications for pole dance:

1. Body mass index over 32
2. Diseases of the cardiovascular system
3. Hypertension
4. Vestibular problems
5. Musculoskeletal problems

It is not a fact that your living space will allow you to install a pylon at home

A history of certain injuries can also affect your ability to do floor dance.

A consultation with a doctor or trainer will help you determine if pole dancing is right for you.

However, neither height, nor age, nor imperfections in the figure (which ladies are often inclined to exaggerate) are not obstacles to pole dancing.

It's all about your own complexes - from which, by the way, floor dance effectively helps to get rid of.

I hope the analysis of these common myths helped you understand what pole dance really is.

And if you've ever thought about signing up for classes, but some of the factors stopped you - it's time to say goodbye to stereotypes, prejudices and insecurities and finally give it a try!

I want to dance pole dance! Everything a beginner needs to know

Paul dance is not only beautiful, but also useful.

A limitation for practicing floor dance can only be the state of health

If you still lack a modicum of motivation to do this sport, here's how it will affect your body and mind:

1. The musculature will develop evenly (but not excessively). You will acquire fit figure, slim stomach, a strong sculpted back, slender legs and arms and forget about cellulite forever.
2. Posture will be leveled and kept even and beautiful for life. Your gait and all your movements will become smoother and more harmonious.
3. You will learn how to breathe correctly. Deep breathing, in turn, will increase the supply of oxygen to all tissues and organs - from which the state of health and appearance will only benefit.
4. Cardiovascular training will develop your stamina and reduce the risk of heart attacks, strokes and other similar problems in the future.
5. The metabolism will accelerate which will contribute to the active burning of extra calories.
6. Stress, fatigue and emotional stress are effectively dispelled, the mood improves after each workout. In general, you will notice a significant improvement in your emotional state and become less responsive to external stimuli.
7. Blood circulation in the organs will significantly improve small pelvis, which will eliminate painful menstruation and improve the cycle. In addition, training the appropriate muscles will ensure an easier and less painful labor in the future.

The result of the lessons will be excellent physical form

Of course, all this is true only if the classes are regular.

This does not mean that you have to walk on the pole daily: for noticeable results and maintaining progress, three times a week are enough.

Most of the fitness clubs and half-dance courses work in approximately this rhythm.

Choosing a form of study

There are many pole dance tutorials online and offline.

Starting from the rare disc of the industry pioneer Fonya Munday, ending with a variety of modern editions of numerous trainers.

However, there is one problem with homeschooling: it is unlikely that your apartment or house has a pole necessary for studying :).

And if it can still be installed in a private house, then in an ordinary apartment it will be problematic in many respects.

Today, almost every fitness club or dance studio offers group pole classes.

As a rule, they differ in an affordable price and a well-developed program.

Among the disadvantages, it can be noted that the group should move at approximately the same pace, and if you need more time to work out this or that element, you can not keep up with the rest.

If you are ready to shell out a fairly substantial amount for classes, you can take individual lessons.

So you can practice at your own pace and work out the ligaments and elements as much as you need.

Tip: the optimal form of learning, especially for beginners, is still group lessons. You will be sufficiently motivated for them, and also get the opportunity to communicate with like-minded people and actively exchange experience already in the course of study.

What you need for the first lesson

The starting "equipment" is extremely simple.

To start practicing floor dance, you will need comfortable clothing that does not restrict movement: short shorts and a top with an open belly and arms.

Professional shoes are not required for a beginner, so you can take care of them later.

The first time you can work out without problems in socks or even barefoot - if the cleanliness in the hall allows.

You will need clothing that keeps your body warm.

In order not to take two different sets, it is best to take with you leggings and a long-sleeved jacket, which can be removed during the main part of the lesson.

Have you already signed up for a trial lesson?

Special fingerless gloves for pole dancers will be a great help for the first time, which will save your hands from serious calluses.

You can find them in specialized dance stores - google or ask the trainer.

What awaits you in the first lessons

The structure of half-dance classes is not much different from other dance and fitness classes.

Most often, the lesson is divided into four stages:

1. Warming up muscles and stretching
2. Learning dance movements and ligaments on a pole
3. Exercises aimed at developing different muscle groups
4. Stretches to soothe muscles after exercise

The basic level of pole exercises teaches the "feel" of the pole and control own weight, the correct technique of movements - so that there are no sprains and injuries.

When the movements become more or less confident, the trainer allows the dancers to perform the first twists on the top of the pole.

Tip: do not worry if, after the first successes, the skills suddenly regress, and even what you have already done with confidence ceases to work. This is a normal learning process, and after a lesson or two, progress will be restored. Remember: floor dance is difficult, but there is nothing incomprehensible in the classroom.

Only too much weight can be a contraindication to exercising.

For beginner pole dancers, there are some good tips to remember:

1. Prepare mentally for the fact that the first two or three weeks of classes will hurt every muscle in the body, and bruises will become your best friends. All because of the new, unusual load - the body will need a little time to adapt to it.
2. Don't feel embarrassed in front of other group members. Everyone comes to pole dance for new skills and experience, and not in order to consider and discuss others. Believe me, others can in the same way, deep in their hearts, have complexes because of their real or far-fetched shortcomings, but this does not stop them - so let it not bother you either.
3. Remember, a coach is your best friend. Trust him, do not be afraid to ask and consult.
4. Put the best effort into every workout. Don't look for easy ways, and perseverance will pay off with quick and visible results.
5. Listen to as much music as you dance to. Studying the tracks, their structure, rhythmic pattern, accents will help you make the movements more "musical" and better navigate during the performance of the number.
6. Be attentive to yourself. Excessive discomfort or pain where it shouldn't be can be a “wake-up call” from the body - don't leave it unattended. Analyze your condition, consult a trainer, and visit a doctor if necessary.

What can you do after a while

Over time (the specific time frame depends on the program of your studio and the trainer personally), you will learn to perform dance elements and tricks at all levels of the pole:

1. Gymnastic techniques and acrobatics at a height of two meters
2. Rotations, "falls" and plastic elements in the middle, at a height of one and a half meters
3. Choreographic and plastic steps on the lowest pole and floor

High heels the exception rather than the rule

Twists, handstands, hangs and grips, flags and holds - the pylon is full of great, spectacular and exciting elements to name but a few.

To get inspired and finally make sure that floor dance is cool, I suggest watching a video of a pole performance.

With due diligence, you can create a number just as well - isn't that a reason to start?

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

Deflection near the pole

Stand next to the pylon with your right shoulder against it. One leg 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 your right foot one step clockwise. While swinging with your left foot, grab the pole with your left hand. Lift your legs off the floor and grab the pylon with them. It is necessary that the outer surface of the right leg is in front of him, and the back surface of the left is on the outside. Arch your back. Your legs should be firmly gripping the pole, otherwise you will not be able to stay on it.

Slingshot (split)

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

Hanging under the knee

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

Horizon

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

Pendulum

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

Spacer from hands

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

Bridge

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

Twist-split

With one hand, grasp the pole above your head, and with the other at the level of your buttocks. After pushing off the floor, spread your legs to the sides and roll around the pole on straight arms. It is necessary to maintain a slight arch in the back.

Simple hanging on the arms

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

Frog

Grasp the pole with your hands so that bent arm was on a par with chest, and straightened above the head. Clamp 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 roll around the pole with your legs bent.

Double leg twist

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

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

Most people associate the phrase "pole dancing" with the only association - a striptease in a club. But these people are simply not aware that exercises on a pole, other names - pole dance or pole dance - is 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, 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 at the pole and on it in air. By the way, a man on a pole is also a common phenomenon - the 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 rolls, the noise of nature, mechanical devices, etc.). Paul dance performed by men is often called pole acrobatics and championships are also held on it - see photos and videos of how beautiful this sport is.

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

• Flexibility, plasticity, artistry develops.
• Posture is leveled, movements become smooth, graceful.
• Movement coordination improves.
• Rising muscle strength without increasing muscle mass.

And one more advantage, what distinguishes pole training from fitness training - high efficiency in fast 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 fitness - up to 1400 calories, especially if you combine pole dance with other workouts -, or.

Pole dance lessons for beginners are recommended to be carried out 2-3 times a week for the first month, and then, when experience comes, physical endurance will increase, 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 dance skills for health and beauty.

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

But, nevertheless, for beginners it is initially best to 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, and an experienced trainer will tell you what and how to tighten.

Another question of interest to beginners: should you install a large mirror next to the pylon in your home gym? Experienced experts do not recommend doing this. The mirror during pole dance practice is a distraction and can cause injury. Moreover, in the process of doing the exercise there is no time and no opportunity to consider 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 is not allowed to practice on the pole?

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

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

Disturbances in the work of the vestibular apparatus and dizziness are serious contraindications, since they are dangerous with injury.

What do you need to have for pole practice?

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, clothes 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 abdomen, shoulders and arms should be exposed, therefore a gymnastic leotard is not used.
• Shorts so that the legs are also exposed. This is due to the fact that the fabric of the pants or leggings slides very much along the pole. The use of gaiters is allowed.
• Shoes - choreographic ballet flats, gymnastic gym shoes, dance shoes, jazz shoes, soft ballroom shoes. Such shoes, like bare feet, provide good grip on the pole, and the leg stretches well in them. But socks are absolutely not to be worn - they will slide. Special shoes with heels - strips, which are used in striptease and exotic dances, are strictly prohibited for unprepared beginners to wear.
• Fingerless gloves - they prevent wet hands from slipping and protect palms from scuffs and calluses.
• Additional special means for adhesion to the pylon, allowing you to jump on it and perform movements without slipping. The choice is large - magnesia, gels, sprays, creams, waxes and powders.
• Elastic wrist bandage to prevent sprains.
• Musical records. The choice of accompaniment is to the taste of the practitioner, but the music should be rhythmic and unobtrusive.

General information

Pole dance has some rules:

• There are two types of pylons: static (stationary) and mobile - rotating. For beginners, have not yet mastered the basic acrobatic exercises, you can only do it 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 turns, and the upper level is for performing acrobatic stunts.
• Pole dance is divided into three types:
• Exotic is the most "danceable" 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 undressing in exotic floor dance - that is 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 hardest part sports direction, in which 70% of the tricks are power elements. Most often men are engaged in this type.

Algorithm of classes

Like any other workout, a floor dance lesson, whether with a trainer or at home, should take place according to 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 execution of basic static elements.
• Only at the third stage can you start performing dynamic exercises - twists, turns, rotations, etc.
• Next comes the stage of complex stretching, which gives the body and plasticity.
• After stretching, you can start strength exercises - stands, hangs, supports. A special mat is placed on the power section around the pylon, which protects the athlete from injury in case of accidental falls.
• The next stretch is again, but softer.
• The final stage is a hitch. 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. The shavasana yoga pose is very suitable for this, which helps the body to completely renew itself after heavy exertion.

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

Conclusion

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