Pylon studio. Why Pole Dance is the best idea for beginner athletes

Every year, more and more new and modern views dance styles. One of the most progressive trends, gaining popularity every day, is Pole Dance, which combines all the best from sports and dance.

Given sports direction represents choreographic dances with a pole, during which a person performs complex tricks, trains the muscles of the arms and legs and performs entire artistic dance performances. Pole Dance has replaced fitness and grueling exercises in gym, which cause most girls to experience muscle cramps all over their bodies. In addition, not every trainer can choose the optimal training program, which leads not to benefit, but to harm to one’s own body.

What is Pole Dance

The direction itself comes from striptease, but in it the nakedness of the body is compensated by the beauty of the dance itself and, in some cases, by a whole plot setting. No wonder pole dance has won such love among ordinary girls, because you will never meet a dancer who is overweight.

The main goal of the classes is to instill a person’s love for their own body. Rich variety of dances, relative absence of large physical activity and the very beauty of the execution come together in the intriguing art of handling the pylon.

IN modern world The following areas of sports pole dancing have been developed:

• pole art, where the main emphasis is on the image of the performer (costumes) and the artistry of performing tricks;
• pole sport, in which the complexity of the movements performed plays a significant role;
• pole fitness, combining sportiness and entertainment performance;
• erotic pole dance. As the name suggests, the main focus is on the eroticism of the production, the choreographic component and the sensuality of the movements.

The art of dance from the choreographic studio “AnixDance”

If you decide to take care of your own body and learn the art of Pole Dance, come to our studio - qualified trainers, convenient equipment and a favorable location of the halls in Moscow guarantee that the classes will be not only effective, but also as comfortable as possible!

Start learning Pole Dance with us

Dance studio "AnixDance" opens new horizons for self-improvement!

In which girls can find classes in Pole Dance (pole dancing). The tables indicate schools and the cost of a one-time pole lesson. You can also find prices for subscriptions on the portal pages. In description dance school The address and phone number of the establishment, available dance styles are located. The reviews about pole classes left by students of teachers are very interesting.

How to find pole and pole dancing lessons in Moscow?

Skill, grace and flexibility are the constant components of pole dance or pole dancing. He captivates fans of the movement with a surprisingly harmonious combination of different dance styles, with its sensuality and beauty. However, this external lightness requires great endurance and strength, since this is not just a dance - it is acrobatics on the pole. The smooth movements of floor dance will teach you to love and feel your body, to feel irresistible and sexy.

Pole dance. What is a pylon?

A vertically installed metal pipe is assumed under the pylon. It is played in nightclubs, bars or special dance halls to dance around her or perform various tricks. Depending on the design, the pylon can be static or rotating, stationary or removable. However, you should not combine pole striptease, which also requires a pole, and pole dancing in one place. These are two different directions.

What is pole dancing?

Pole Dance classes are special genre dance art, combining elements of acrobatics and the elegance of dance, built around and on the pole. The main features of floor dance include “verticality,” in which the dance is performed on three levels.

• Upper level - the dancer performs all tricks on a pole high above the floor.
• Average level– this includes overflights, plastic elements and twists around the pole, including more than 360 degrees.
• The lower level is the ground floor, which includes the use of the floor in tricks.

It must be taken into account that it is really beautiful dance on the pole has little in common with striptease. In the latter case, the emphasis is on demonstrating the naked body and spectacular undressing. Pole dancing is more of a sport, an art with erotic elements. Since 2003, competitions and championships have even been held in this regard. dance direction, in which not only girls, but also men participate.

Pole dancing training - features of the process

From the outside, learning to pole dance looks quite simple, just like the dance itself. However, this is not the case. Pol dance requires serious endurance, coordination, flexibility and dexterity from the student. During classes, the teacher will teach standard and original combinations of elements. Students who choose pole dancing for beginners quickly gain excellent stretching, increase overall muscle tone, and increase the strength of the muscles of the lower and upper body.

Pole classes combine aerobic and anaerobic exercises, which will later be used in combinations and individual dance movements. To get significant results, you should prepare for long-term training - it will take several months to achieve pole dancing elegantly and easily. Experienced teacher can speed up the process by conducting competent pole training for beginners.

Hello to all readers of my blog! As you know, many girls start visiting fitness clubs to tighten and improve their figure, make their muscles more prominent and achieve a pronounced weight loss effect. The most common and proven method is 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 sports exercises, but also dance moves. And today we will focus on something so interesting and relevant for many modern girls and women's version, like Paul Dance for beginners.

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

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

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

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

What muscles work during pole training?

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

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

Legs are the most problematic area for many girls and are also actively involved in work.

Benefits and harms

Let's start with positive side medals. Main advantage sports dance on the pole as a hobby - finding a holistic and harmonious physical development. If you do it correctly and pay enough attention to your training, the results will not take long to arrive -

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

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

Who should not practice on the pole?

I note that if you lack the proper physical training, then it is better to sign up for classes only after doing aerobics or in the gym for some time. Otherwise, you will not be able to avoid injuries during lessons.

You should also exclude such activities if you have high blood pressure and severe problems with the vestibular system.

Other medical contraindications

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

Where to start training?

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

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

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

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

Basic elements for beginners

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

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

• The chair is the first static element in the pole, ideal for a beginning dancer. Develops overall strength, flexibility and coordination of movements. We hold our hands on the pole in a spread, and push off from the floor by bending our legs. We maintain a beautiful position, with a straight back and straight arms. The main mistake of all beginners is poor support with the lower hand and pressing against the pole.
• Birdie - performed in the upper tier. We stand in front of the pylon, holding onto it with both hands from above. We raise both legs forward and clamp the pole between them, then we lean slightly on one side and transfer our body weight, 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, and there may be bruises.

• A fan/sun is also enough complex element, which is performed in the middle tier, but beginners can do 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 stunt involves twisting on a pole with a one-handed grip and jumping with both feet while twisting.

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

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

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

Equipment

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

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

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

Newbie mistakes

Floor dancing is not aerobics, in which exercises are performed in a limited amplitude and in a familiar manner. Similar to other species artistic gymnastics pole acrobatics – . Many beginners rush to master complex tricks, receiving many injuries and sprains, being physically unprepared.

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

Conclusion

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

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