Pole dance exercises for beginners. Why is Pole Dance the best idea for beginner athletes? Warm-up is a must

Most of the girls come to fitness clubs to improve their figure. To lose weight, to make muscles embossed - these are the typical desires of the beautiful half of humanity. The easiest way to this goal is through the gym, but not everyone wants to lift the bar in the company of men.

Pilon is one of the types of activities that can fully replace the power load. In the process, you will have to lift yourself onto the pole with the strength of your hands, perform the elements due to the work of the muscles of the legs and back, and devote quite a lot of time to stretching.

Pole dancing is a cross between acrobatics, gymnastics, dance and such a direction as ... street workout. Many even joke that the average dancer can easily do any turnstile both in pull-ups and in the performance of the “flag”.

What are the benefits of pole dancing

Those who are negatively related to pole dancing immediately recall a female striptease. Yes, how is it! At the fitness club, and they teach dubious things. In fact, the notorious strip dance is a separate direction of Exotic pole Dance. Moreover, athletes performing a competitive pole dance like to say that none of them has anything to do with this.

However, it is a personal matter for everyone who, where and why dances. Being engaged in a studio or club, you will receive:

What Pole Lessons Can't Give

Many, looking at rather muscular and plastic professional dancers, think that they have become so only because of learning the elements. In fact, in any decent school they will quickly explain that a couple of times a week you need to stretch for an hour separately, and give a couple more strength exercises. Pole acrobatics is available only to the strong and flexible, and it is better to develop these qualities additionally.

The main disadvantage of pole dance training follows from this - you can learn something impressive looking only if you conduct from 5 to 7 training sessions per week. No time? As an amateur, you can get by:

2-3 workouts, implying the implementation of the elements. As a rule, these are group trainings;
2 strength training V gym, or power group, if there is one in your dance school;
nightly stretching at home. It is enough to give each muscle group from 3 to 5 minutes, without delaying the session for more than 30 minutes.

But this is also a plus of the pylon as a hobby - it allows you to gain a holistic physical development.

Pole dancing for beginners: where and how

Choosing your school and teacher is not as easy as it seems. Almost every fitness club conducts classes on the pole, but not everywhere they are organized in such a way that anyone can really learn how to perform the elements and combine them into a dance.

Avoid places where:

Beginners are often advised not to go to a pylon studio school, but to a fitness club, where other types of activities are included in the club card. It makes some sense. The fact is that not everyone will survive the adaptation period and decide that this is exactly what they need. Approximately half of those who come to the first lesson will want to continue training elsewhere. Therefore, a universal card is a simple insurance against such problems.

Why beginners do not become pros or how not to quit the pole

Articles for girls often write about how great it is to be strong, sexy and plastic. And how can you impress your man with a dance. And also, how well the training is reflected in the figure. But almost no one pays attention to the problems of a pylon beginner.

Constant muscle pain. This is not aerobics, in which movements are performed in a small amplitude and in a mode familiar to the body. Like other types gymnastics, pole acrobatics involves lifting the weight of your own body at different angles. For untrained muscles, this is a big load. Therefore, before starting training on the pylon, it is advised to lose weight and strengthen muscles in the gym.

Pain in this case not an indicator of muscle growth, but an indicator of adaptation processes. You will have to learn to distinguish between pain in the muscles, and joints and ligaments. The last reaction should be the reason for a visit to the emergency room, and as soon as possible. It is with these types of loads that dislocations and sprains go hand in hand.

bruises. They will definitely show up for you. Inner side thighs, back calves, forearms and shins are areas that are most likely to "bloom". It's useless to fight it. For a person with healthy blood vessels, this is not a problem. To relieve pain, an ointment or bath with arnica extract is usually advised, but it will not be superfluous to consult a doctor.

Feeling like nothing works. And it is usually not deceptive. If you did not play sports as a child rhythmic gymnastics, or modern choreography, it will seem to you that twisting your own body in this way is generally unrealistic. You should not be upset, judging by the reviews of the classes, most people overcome the difficult period of adaptation in 3-4 months or a little more.

Constant feeling of hunger. The feeling that the diet is going to waste, and you are ready to eat an elephant, moreover, every 3-4 hours, and not as before, just before bedtime. It's completely normal" by-effect» good physical activity. To overcome brutal hunger, you will have to eat like an athlete - often, in small portions, each of which should include a complete protein. You should not give up carbohydrates either, just replace pastries with coarse cereals.

Doubts about self-worth. The problem with pole training is that it's almost impossible to hold on while wearing long pants and a T-shirt with sleeves. And a little swelling, which often haunts beginners of intensive training, also does not add happiness and confidence. In the uniform of a pylonist - short shorts and a top - almost every adult woman will seem fat to herself. It makes sense to go to a club only for women, so as not to suffer from embarrassment. And you will have to relearn in terms of attitude towards yourself. Stop comparing yourself to others and it will pass with time.

Fairly fast change of social circle and social problems. Our men and girlfriends only in glossy articles are delighted with pole lessons. In reality, they will demand attention to themselves in the same way as before. And kids won't automatically eat healthy food just because you have to be in shape to perform. Pole is a form of fitness that you cannot succeed in without being passionately dedicated to the cause. You may start talking about workouts all the time, looking for information only about them, and watching a ton of videos with practicing athletes at your leisure. In general, as with any serious occupation, you will have to choose what is more expensive - old habits, or a new business.

But if the desire to pole dance is stronger than all other circumstances, it is definitely worth a try.

The article will reveal all the secrets of pole dancing and help you make a choice among the variety of ways to lose weight and tighten your body.

Pilon - a pole on which striptease is danced. This fitness direction has the second name half-dance and is directly related to strip plastic. In Russia, this type of fitness has gained popularity recently.

The influence of pole dancing on the figure

Half-dance has a beneficial effect on the female figure. Thanks to acrobatic sketches and unlike conventional strip plastics, pole dancing effectively tightens the skin, promotes weight loss,. Thus, dancing for an hour, you can lose up to 600 calories, as well as become more flexible and learn how to move beautifully.

These exercises are similar to gymnastics, only on the vertical bar. It is useful for women who do not know how to keep their posture, with a deformed back. The exercises will help you get good posture and gait when exposed to all muscles and joints, become more plastic, attentive and coordinated.

When practicing pole dancing, girls lose up to 10 kg per month. It is better to do it 3 times a week, but not every day, alternating workouts with days off, thereby giving the muscles a rest and preparing for the next loads. Half-dance of its image is a gym without exercise equipment. All exercises take place on the floor or pole.

Where to begin

First you need to decide where and how your classes will take place: at home on your own or with a personal trainer, in a fitness room, in group classes or individual ones. The choice to make on the basis of their capabilities and character. Shy girls will lose interest in group classes very quickly, and some get lost alone with a coach. The best choice would be to start working out individually with the master about three or four times, while gaining a base for training in a group.

Pole dancing is available to girls aged 18 to 30. It is not necessary to be physically prepared and trained, as all this is acquired in the process of training. This type sport helps to gain external beauty and self-confidence.

Interesting fact! In Russia, there is a sports federation for pole dancing and it was officially recognized as a sport in 2009.

What is necessary

The following dress code is required for the pole dance:

How is the workout

The whole process in the dance is dedicated to the interaction of the dancer with the pole, and the main elements run vertically. In this case, vertical positions are divided into several types:

Warm-up is needed for:

Exercises:

on the muscles of the arms and legs;
easy running;
rotation of the body to develop flexibility;
main part.

The main part of the classes includes working out the elements of pole dance. Tricks, acrobatic elements, unusual combinations between tricks. All actions take place on the pylon.

The following elements are being processed:

These and many other elements are included in the main part of pole training.

Strength exercises– development of new complex elements requiring a large load, taking place on a pylon.

Particular attention in half-dance is given to stretching, since most of the elements and tricks are performed at the expense of it. performed alone or with the help of a partner.

Where to learn

You can learn this dance technique in specialized dance schools. In fitness clubs. There are also online courses with which you can learn pole dancing at home. Take Special attention choosing a place to study, thereby ensuring future success. When choosing a club, school or coach, read reviews, talk to those who are already doing this.

Contraindications

As in any other sport, there are contraindications in dancing:

body mass index above 32;
diseases of an infectious nature;
diseases of a chronic nature during an exacerbation;
mental disorders;
classes after operations;
weak heart;
weak musculoskeletal system;
asthma;
pregnancy.

You should immediately prepare yourself mentally. The first time in the classroom will be very difficult, especially physically unprepared. You need endurance, it will hurt in training, there will be bruises and failures, but it's worth it. The result will not keep you waiting: in 4-5 sessions, endurance will be developed automatically, and after 3 months complex acrobatic feints are provided.

There may be problems with loved ones. It is very difficult to explain to many that pole dancing is not a striptease, but a sport. You can introduce your family to half-dance through video or attending classes.

Save positive attitude believe in yourself and everything will work out!

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 exercise in the gym.

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, developing different muscle groups movements. 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 dynamic actions develop all muscle groups well 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.

Benefit and harm

Let's start on the positive side of the coin. 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 -

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 proper physical training, then it is better to sign up for classes only after doing aerobics for some time or in the 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. The next step will be the choice of a suitable uniform - the main thing is that the clothes are comfortable, not restricting 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.

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.

Can back up group lessons in the gym by watching relevant training 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 of the 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.
Frog - the simplest option 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 stunt 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 of gymnastics, pole acrobatics -. 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. , 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 tricks, become the owner of a healthy and slender figure and always be in good shape. 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

The pole community is replete with advice given to beginners when they first enter the world of tricks and pole dancing. Let's try to highlight some recommendations that can be called dubious, with comments, of course.

Any form of clothing, the main thing is to have bare legs, arms and sides ...

On the one hand, this is certainly true. However, the dress code should be comfortable and aesthetically pleasing. Do not come to class in underwear or role-playing costumes. The first is for the home, the second is for the stage. Now on sale there is a huge amount of inexpensive forms for classes, use this.

To get started, you can purchase a subscription for 4 classes per month ...

Four sessions per month is one per week. If your goal is to touch the pole once a week for yourself without claiming the result, then, of course, this is your option. But somehow it's stupid to do something without a result. If you want to try it once, then go for a trial lesson. Do not want to be sad about the lack of progress? Do not want to look at others with the idea that pole dance is not your sport? Then feel free to take a subscription for 2 times a week. In this case, progress will be faster, and all sorts of bad thoughts about the lack of talent / abilities / predisposition to the pylon will appear less often in your bright head. Twice a week is good, three times a week is great. There is no possibility of frequent visits to the gym - make yourself a simulator or buy a ready-made pole for your home - and train at any time!

Anyone can practice pole dancing, height and weight do not matter ...

True, you can practice with any characteristics of the body. However, if there is excess weight, for good result it still needs to be corrected. When enough intense training your figure will change for the better. But if training is not enough, then consider a small diet or additional sports activities. Some tricks (for example, hanging on a pylon, twists on the floor), in principle, will not become an obstacle even if there is excess weight, but power elements will be given with difficulty. Over time, you yourself will be able to determine the presence of extra pounds when practicing pole dancing.

Under no circumstances should any means of coupling be used. Let your hands get used to it!

This is complete nonsense. You must be sure of your grip on the projectile, if only for safety reasons. If you suddenly crash on the floor at the most inopportune moment, you “ride” during a performance, get injured while practicing a trick, then the phrase: “but let your hands get used to it” will not help you. After all, you're only doing it for your own personal satisfaction, so why slow down progress by constantly sliding down the pylon? Today, many clutch products are approved for use even in competition. Remedies for sweaty hands or to improve grip are used in the circus, and in gymnastics, and in almost all other disciplines. Do not ignore your comfort and safety!

Study in strips/heels…

This usually refers to the Exotic direction. First of all, for many girls to start in heels, it would be nice to learn how to walk at all. You can train in strips if you already own the trick set that you are going to use by putting them on. Can't feel the weight of your feet without shoes? Weights to help you! But the risk of injury from an inaccurate fall in the strips is many times greater than without them.

If everything hurts after a workout, the workout went well!

Nonsense! muscle pain from loads and fatigue - it still didn’t go anywhere. But acute pain in the joints is a bad indicator. So everything should not get sick, only selectively and only what is allowed. In all other cases - the control of a sports doctor.

The pole replaces any fitness training…

It is likely that yes, but in this case, the training should be fitness-oriented, consistent, disciplined, with the development of elements on both sides, where the element will be like an exercise in the style of 3 sets of 8 times. It will be monotonous work, to work out the muscles. Therefore, supplement training with another physical activity recommended for the following reasons:

You will be able to work out problematic muscles that you do not use on the pole. For example, the “non-working” side of your body. Do you want muscle imbalance and related spinal problems? We are sure not.
Allied activities prepare you for pole tricks. For example, handstands strengthen your shoulders and give you an understanding of balance, so doing balance elements outside of the pole is a very useful thing.

This the new kind sports, aerobic exercise with big amount hard exercises and tricks. Pole exercises keep the body in shape, strengthen muscles, and develop flexibility. Unfortunately, not every city has schools that teach pole dance. But this art can be comprehended independently by searching the network for the necessary information. The main thing is to start right and prepare well to avoid injury.

Where to start

The first step is the choice of music. It can be rhythmic, soul, jazz, even rock or rap is suitable. You should opt for performers whose melodies evoke more emotions and are closer in spirit, then you will be able to get in time and feel more confident.

The next step is the selection of clothes. The suit must be comfortable and comfortable. You don't have to wear sexy dresses or miniskirts. Role dance is not a striptease, it is an athletic sport. It is better to opt for short elastic shorts and the same T-shirt. Such clothes will not interfere with performing tricks, but will not hide the beauty of a toned body. As for shoes, you can do without them at all. Don't wear heels or sandals. At first, it will be more comfortable in Czechs or in socks.

Of course, you need to install the pylon itself (pole). You can buy it in a specialized store or in the sporting goods department, many order this attribute via the Internet. There are static and rotating pylons, for beginners it is better to choose the first option. It is necessary to fix the pylon well from below and from above, using self-tapping screws. You can ask a specialist about this.

Training program

Now you can start the training itself. You should download it online or buy a course of pole dance lessons on a disk. Before exercising, be sure to stretch to warm up the muscles. Need to be done simple exercises: easy running, jumping, swinging arms, shallow squats.

After that, you can start learning tricks. First you need to learn how to move around the pylon correctly. To do this, stand sideways to the pole, grab it with one hand and walk in a circle, smoothly moving your legs. Socks should be pulled out, and the knees should be slightly bent to the beat of the music. Mandatory elements are twists. It’s worth starting with the simplest: grab the pole with both hands and try to spin around it, lifting your legs off the floor.

The next step is to learn how to climb a pole. You need to do this with both hands and feet. You need to go down beautifully and smoothly, while performing various tricks. You can learn more about such complex exercises from the video course or from professionals.