Pole Dance Workouts

Pole dance is one of the varieties of fitness, which includes elements of acrobatics. Performing exercises requires sufficient physical fitness, muscle strength, endurance, as well as flexibility of the whole body.

Difficulty level: For beginners

Pole acrobatics is otherwise called pole dance. It is one of the varieties of fitness, which includes elements of acrobatics. Performing exercises requires sufficient physical fitness, muscle strength, endurance, as well as flexibility of the whole body. Classes take place using a special pole – a smooth metal device, securely fixed to the floor.

Exercises are performed relying on any part of the body – knees, arms, legs, buttocks. There are also exercises that are performed without support, hanging on a pole. It all depends on the level of acrobatics and the capabilities of the participant.

The Benefits of Pole Dancing as a Workout

Pole dance has a beneficial effect on the development of all muscles. In addition, this is a great way to lose weight and at the same time get the most out of acquiring new skills, shaping femininity. In one workout with the right technique and a reasonable approach to loads, you can burn at least 990 calories.

In addition, pole acrobatics will help:

  • stretch all the muscles, tendons – arms, abs, back – from which you will get the feeling that you visited the fitness room and trained there to exhaustion;
  • get the maximum effect without routine activities and boredom;
  • learn to keep balance, control your body to perfection;
  • acquire flexibility;
  • get rid of discomfort in the back;
  • keep the body in good shape, even if you have a sedentary job.

It is recommended to start Pole Dance training with stretching of all muscles, as this will prevent serious injuries and prepare the body well for further stress. There are lower, middle and higher levels of pole acrobatics.

How to start pole dancing lessons

Beginners need to start from the bottom, since there all exercises are performed on the floor. The middle level includes hanging on a pole with and without support, but the highest level includes performing tricks at a height of two meters. Pole acrobatics is usually performed in a swimsuit, so you need to get a comfortable stretchy set that will make you feel great.

Training does not take place without a pole, which is installed in a specially prepared room. You can also buy a pole for the home to repeat the exercises and hone your skills.

Reasons to Start Pole Dance Training

Here are five reasons that will encourage you to try your hand at pole acrobatics:

  1. Acquisition of flexibility – Pole exercises develop the flexibility of the whole body, allow you to become more graceful, acquire smooth, feminine movements. This is very beneficial for the spine. Such skills will make you tender and attractive.
  2. Availability – Pole acrobatics has almost no restrictions on health and capabilities. Every girl can try herself in this art, even if she has problems with her back and joints. Even in the absence of physical fitness, you can perform a few simple exercises, and then move on.
  3. Working out all the muscles – Training does not just teach flexibility and plasticity. They allow you to stretch the muscles of the arms, legs, back, abdomen, buttocks, as well as strengthen them.
  4. Relief from stress – Classes on the pole will help you feel like a woman, acquire skills that you can then demonstrate to your loved one. Like any sport, pole acrobatics uplifts the mood and enhances the production of happiness hormones.
  5. Opportunity to lose weight – Pole acrobatics gives no less effect than cardio loads. Therefore, with its help, you can significantly lose weight and acquire the figure that you have long dreamed of.

Basic elements of pole dancing

Here are the exercises that all beginners should master:

  • deflections – Turn to face the pole, raise your left leg and “hug” the pole with it. Sit on the other leg, hold on to the pole with your right hand. Place your other hand on your thigh. Bend back while tilting your head. Slowly return to the starting position.
  • waves – Stand facing the pole, put your right hand on it. Squat down a little and put your left leg forward. With your body, try to make a wave-like movement forward. The head is tilted back.
  • Slopes – Stand sideways to the pole, take one step to the side. Bend and lower your torso down. Rise very smoothly, do not forget to arch your back.

Pole acrobatics is necessary for those who dream of playing sports, want to combine sports exercises with dancing, but have some health restrictions. Training will help to cure your back and straighten your posture. But for this you need constant supervision of the coach, his recommendations.

Recommendations for Pole Dance Practices

Despite the fact that pole acrobatics is considered a fairly safe sport, it still has its contraindications:

  • It is forbidden to train people who have problems with blood vessels.
  • Exercises involve hanging upside down, bending and bending, which can negatively affect the well-being of a person who has frequent dizziness.
  • Also, with caution, you need to choose the level of load for the cores and people who are excessively overweight.

If you haven’t been involved in sports at all before, it’s better to do simple exercises for a while that strengthen your muscles and tone them. In the presence of contraindications, chronic diseases, it is better to consult a doctor.

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