Dancing around the pole. Pole dancing: influence on the figure, basic exercises and tips for beginners

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

Pole-dance as an alternative to aerobic exercise

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

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

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

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

Pole classes for beginners

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

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

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

Group pole classes are also possible. This is a great way to relax and get rid of embarrassment. You just need to take into account one nuance - it is unlikely that the instructor will be able to distribute his attention equally to all group members. The optimal amount of training is three times a week. A standard lesson 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, leg warmers or slippers.

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

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

Basic pole dance elements for beginners

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

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

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

Hanging under the knee

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

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

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

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

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

There are several international organizations that unite 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 growing steadily. Its worldwide popularity is evidenced by the fact that the issue of including Pole-dance in the list of Olympic sports is being seriously considered.

Greetings to all readers of my blog! You and I already know the name of pole dance (), and today I will talk about the direction of dance Pole Dance - Pole sport and its features.

Pole dancing - what are the dance directions called?

Each of you, in search of an answer to what pole dancing is called, will find out that Pole Dance has several directions. And a novice athlete, making his first successes, wonders which style to classify himself as.

Sometimes it can be very sad to see how beginner dancers, in an attempt to imitate the success of others, put on other people's images and styles. Copying idols crosses out one's own individuality and uniqueness, not allowing one's talent to show itself in all its glory.

Paul Dance is a young direction in dance, there are no rigid frames and boundaries in it, it develops naturally, the rules of style in it are formed by the dancers themselves - this is strength and passion, plasticity and grace. This is how the directions Pole art, Exotic pole dance and Pole sport appeared.

It is very important to choose a direction close to the dancer, in which you can reveal yourself, devote yourself to music and dance, and form your own style.

Pole sport (Pole sport) - pole acrobatics in Pole Dance

Pole sport, pole acrobatics or Pole Acrobatic - this direction is characterized by complex acrobatic tricks. The main emphasis in Pole sport is on strength, endurance and flexibility. Participants in this category complete a program whose main components are:

• acrobatic composition;
• elements on a static pylon;
• elements on a rotating pylon;
• dance on the ground.

Elements performed on the ground are, for the most part, inextricably linked with the pole. Participants are required to have high performance technique, the ability to perform acrobatic tricks connected in one long chain without touching the floor in between, while maintaining the integrity of the composition, which has a clearly defined beginning and end. Transitions between pylons must fit into the overall picture of the dance, and also have an acrobatic design.

One of the common mistakes of athletes preparing their first programs for performances is saturating the program with complex tricks. I urge you to abandon excessive haste: be prudent and consistent - use in the dance only those elements that you are confident will be performed perfectly.

In the Pole Sport direction, there are clear requirements for the presence and number of elements of various groups - stretching (splits), flexibility, jumping elements, flips, power tricks, cliffs, rotations and twists. When evaluating an athlete, the technique of performing tricks, their combination (connections), as well as choreography, artistry and integrity of the image are taken into account.

Often in the field of Pole Sport, the rules of the competition clearly stipulate certain requirements that affect the assessment (failure to comply with the requirements leads to the accrual of penalty points):

• number of elements in a bundle (both on a static and rotating pylon);
• number of floor touches;
• the number of times the athlete can completely release the pole.

I would like to note that the men's nomination is equal to the women's category. Male athletes must also
demonstrate the ability to perform elements of various groups connected into bundles, while maintaining the integrity of the image. The difference is that in the men's category the requirements listed above are more stringent.

The Pole sport (Pole Acrobatic) direction is distinguished by restraint - there are no special requirements for shoes, but it is forbidden to use props or remove parts of the costume during the dance. The performance of complex acrobatic elements determines the requirements for the appearance of the participant - hair is pulled back, no unwoven elements of the hairstyle, jewelry - stud earrings, clothing - top and shorts or a sports swimsuit.

However, you shouldn’t think that Pole sport is available only to trained athletes - minimal physical training and a desire to dance: that’s all a beginner pole dancer needs, everything else will come in training. Of course, you won’t do complex tricks right away; everything takes time. Very soon, having learned the first elements and combinations, you will be able to show your first dance.

If you want to compete and achieve success, my advice to you is - in addition to the pole, give yourself additional loads - go to the gym, do complex stretching workouts. Also alternate physical training with cardio exercise. This will develop the stamina necessary to withstand the pressure of a competition program, and will also add lightness and grace to the dance.

How to dance the best dance, or one success story in the Pole Sport nomination

In today’s article, I have prepared for you an interesting video performance of an athlete in the Pole Sport style at the All-Russian Pole Star Championship, Samara 2016. I witnessed the birth and evolution of this athlete. It was a long and difficult path: the birth of an idea, the creation of an image, the selection of a musical composition, changes in mood and the constant search for “oneself,” regular training and strength training - I saw all this with my own eyes. And as a result - victory over oneself and an amazing performance that touches to the core: a technical, complex, holistic, artistic performance that evokes my delight.

You can become as good as you want.
The main thing is to work hard and believe in yourself.

Scott Adkins

Yes, this is not a beginner in his field... but this person, like me and you, my dear readers, once came to training for the first time and discovered “his” style of Pole Dance. I have always admired her endurance, perseverance and dedication to training. Repeating the same trick until it is performed perfectly. Then the construction and arrangement of elements into a musical composition, honing the elements together - everything as a single whole, maintaining one style and image.

So, are you ready? Before you is Anna - for me personally, an ideal example of the formation and development of a personality, an athlete and a dancer.

Unfortunately, in the video you won’t be able to hear how the whole team supports the athlete! Team spirit is a special atmosphere and experience; this is a separate topic to which I plan to devote a separate article. These are simply indescribable emotions when you worry about each participant as if you were yourself. Anna, I repeat once again: I admire this number, the revealed image and the work of your coach.

Pole sport – choice of dance direction

To achieve good results, it is very important to choose the right direction. When deciding what style you want to dance in, listen to yourself, to your body. Think about what is closer to you: Artistic Pole will require artistry, the ability to convey the created image through dance. Exotic Pole – for the flexible, flexible and passionate. If you are fast and resilient, you can perform trick after trick throughout the dance - Pole sport is your direction. Every dancer and athlete is unique: some are flexible and restrained, others are active and resilient, so choose a direction based on your data, then you will achieve real heights.

Whatever direction you choose, do not forget that Paul Dance is a dance, and music is its essence: acrobatic tricks should be laconically intertwined with the melody of the dance. Learn to feel the music and transmit its energy with your body.

Pole Dance is a magnificent show, a demonstration of amazing human capabilities, a dance that defies the law of gravity.

Once you wondered what pole dancing is called, and out of curiosity came to the gym to understand what Pole Sport or Exotic Pole is, you will forever love this dance. And there is no need to be afraid - everything will work out for you.

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.

Pylon is a pole on which striptease dancers dance. This fitness trend is also called half-dance and is directly related to strip plastic. In Russia, this type of fitness has recently gained popularity.

The effect of pole dancing on your figure

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

These classes are similar to gymnastics, only on a vertical bar. It is useful for women who cannot maintain their posture or have a deformed back. Classes will help you gain beautiful posture and gait while working on all muscles and joints, and become more flexible, attentive and coordinated.

When practicing pole dancing, girls lose up to 10 kg per month. It’s better to exercise 3 times a week, but not every day, alternating workouts with weekends, thereby giving your muscles a rest and preparing for the next load. Pol-dance your image of 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. Make your choice based on your capabilities and character. Shy girls will very quickly lose interest in group classes, and some get lost alone with a trainer. The best choice would be to start by training individually with a master about three to four times, while gaining a basis for training in a group.

Pole dancing is available to girls aged 18 to 30. It is not necessary to be physically fit and trained, as all this is acquired during the training process. This 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 clothing is required for pole dancing:

How the training goes

The entire dance process is dedicated to the interaction of the dancer with the pole, and the main elements pass 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;
• body rotation to develop flexibility;
• main part.

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

The following elements are processed:

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

Strength exercises– practicing new complex elements that require heavy loads, taking place on the pylon.

Particular attention in half-dance is paid stretching, since most elements and tricks are performed using it. performed either 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. Pay special attention to choosing a place to study, thereby ensuring your future success. When choosing a club, school or coach, read reviews, talk to someone who is already doing it.

Contraindications

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

1. body mass index above 32;
2. infectious diseases;
3. chronic diseases during exacerbation;
4. mental disorders;
5. classes after operations;
6. weak heart;
7. weak musculoskeletal system;
8. asthma;
9. pregnancy.

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

Problems with loved ones may arise. 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-dancing through videos or by attending classes.

Keep a positive attitude, believe in yourself, and everything will work out!

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

Features of Pole Dance

Pole and its role in Pole Dance

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

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

Pole Dance: a little history

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

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

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

Types of Pole Dance

There are four directions of pole dance:

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

How Pole Fitness workouts work

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

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

Pole Fitness: benefits

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

Pole Fitness: Disadvantages

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

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

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

Pole Dance: contraindications

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

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

Pole Dance: motivation.
Video of the best performances

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

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

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

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

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

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

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

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

Pole dancing lessons for beginners are recommended to be held 2-3 times a week for the first month, and then, when experience comes, 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 dancing skills for health and beauty.

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

But, nevertheless, it is initially best for beginners to start learning pole dancing in a special group, in a 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 improve.

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

Who should not practice on the pole?

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

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

Disturbances in the functioning of the vestibular apparatus and dizziness are serious contraindications, as they pose a risk of injury.

What do you need to have for pole training?

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

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

General information

Pole dancing has some rules:

• There are two types of pylons: static (stationary) and mobile - rotating. For beginners, until they have mastered basic acrobatic exercises, they can only practice on a static apparatus.
• The pylon is conventionally divided into three levels, each of which has its own purpose. The lower part is for training plasticity, stretching, the middle of the pole is used for twists and rotations, and the upper level is for performing acrobatic tricks.
• Pole dance is divided into three varieties:
• Exotic is the most “danceable” variety. The number of choreographic movements is about 70%, power movements - 30%, of which a third are performed on the floor (parterre). In exotic sex dance there is no undressing - that is the difference between it and striptease.
• Art is the most harmonious direction, where the number of dance and strength tricks is 50x50%. It is often called classic pole dance.
• Sport/Fitness is the most difficult sports direction, in which 70% of tricks are power elements. Most often, men engage in this variety.

Algorithm of classes

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

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

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

Conclusion

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