Pole sport, as they call it. What is a pylon? Pole dancing as a form of fitness

- This is pole dancing (a special pole) with elements of acrobatics. Many people confuse this trend with striptease, which is wrong. In fact, Pole dancing is a type of fitness and can rightfully be called a separate sport.

Features of Pole dance

When performing stunts, a sports equipment called a pylon is used. Pole dance combines the following areas:

• Pole Art(performing artistic tricks, artistic performance, using special costumes);
• Pole Sport(priority is placed on complex physical exercises and tricks);
• Exotic Pole dance(less tricks, more plasticity, choreography);
• Pole Fitness(includes sets of exercises for the development of both muscles and plasticity).

Pole exercises are quite hard and challenging. They can only be performed after lengthy preparation and pumping of the muscles. Not every athlete can do acrobatic tricks on a pole, because you need to hang in the air at a level of 1.5-2 m above the floor. Basic elements: pole climbs, twists, dance steps, hangs. Pole dancing is constantly being improved, new exercises and tricks appear that need to be mastered, which is why this area is becoming so popular, because you don’t have to stand still, you can improve.

Pole dance championships

Recently, more precisely since 2003, entire championships dedicated specifically to Pole dance began to be held. The sports program consists of three complexes: tricks on the upper level of the pylon, on the middle and on the lower level. The participant's program must include both acrobatics and plastic elements. Transitions between tricks must be clean, elements must be interconnected. The jury pays great attention to small details: the arch of the back, straight knees, elongated toes.

Many professional competitions prohibit the use of leather or latex clothing and shoes for strip dancers. The costume should not be erotic. It is not recommended to apply moisturizing oils with glitter to the skin, as this may cause irritation. It is forbidden to expose the body. Intimate gestures and erotic poses are also prohibited. Such restrictions are introduced with the aim of separating Pole dance from striptease and placing the emphasis not on sexuality, but on athleticism. In most cases, competitions are held among girls, but there are also men's groups.

The passion of many athletes for Pole dancing has led to the creation of international organizations that unite lovers of this type of acrobatics. The issue of including pole dancing in the list of Olympic sports is currently being considered.

Did I think four years ago, getting ready for my first Pole Dance training, where this would all lead me? Of course not. But I'm glad everything turned out the way it did.

Now the pole is a part of my life. It feels like I've always been doing it. It’s hard to imagine what else, besides him, can help you understand and reveal yourself so well.

What is Pole Dance? Kinds

Pole Dance – pole dance. A young trend that is rapidly developing all over the world and gaining enormous popularity. The history of its appearance is connected with Indian yoga, when exercises were practiced on a wooden pole, circus art and the development of the dance industry. Includes several types:

1. Pole Sport– power and acrobatic elements on the pole, various interceptions, stands. The most serious type, it has rather strict rules for competitions.
2. Pole Art- dance direction. The performance must have its own image and story that the dancer tells the audience.
3. Exotic Pole Dance– a dance with fewer acrobatic elements. Involves working on the ground and requires special high-heeled shoes.
4. Pole Fitness– mixed direction. Pole tricks and dance routines.
5. Pole Contemporary– a mixture of Pole Dance and Contemporary. This type has become popular quite recently. Does not require good preparation. The pylon itself here acts as an additional attribute.

Pole Dance – a combination of strength and femininity

My introduction to the world of Pole Dance

The first time I came to Pole Dance training was four years ago. Several schools had just opened in my city and I wanted to try something new. I remember how impressed I was by the girls who had been training for a long time. They did everything so beautifully and easily. I even envied them a little then, but for some reason I didn’t have the desire to do the same at any cost.

I came to the first training session with good physical preparation.: Before this, I had been rock climbing for several years and my hands were already accustomed to the load. By the way, this later became a big plus for me. Under the guidance of a trainer, I performed a few simple elements and that was all. About such cases they say “it didn’t catch on.” There were no emotions. Yes, overall I liked it, but there was no desire to come again. I returned to the climbing wall and forgot about the pylon for several months.

The second time I went for company with a friend. And again by. I didn't like the way the instructor conducted the training.

Even now, when I have been training beginners myself for several years, I understand that they need to pay maximum attention and chew on every little detail. It's incredibly hard. Beginners are very energy-consuming.

Probably, the girl instructor thought the same and preferred to devote time only to those who were good at something.

It took me quite a long time to understand: Pole Dance is what I want to do

After the training, I decided that my friendship with the pole would never happen and I didn’t make any more attempts. Until a friend told me about the trainer she trains with and invited me to a training session. I put off going to the studio for a long time, there were always more important things to do, but in the end I signed up and came. And since then I have never regretted it. It was one of the best decisions of my life. I am immensely grateful to my coach for opening the door to the pole world for me and showing me how multifaceted it is.

Editorial opinion

Elena Kalita

Magazine editor

What can incredibly load the muscles, skyrocket self-esteem, develop cat-like grace, plasticity and stretching? What can squeeze out every last drop, but make you load your body again and again, polishing it down to the smallest muscle? This is a combination of sport and dance, training the body and revealing the soul, this is a complex and multifaceted Pole Dance.

I used to think that Pole Dance was just tricks, but it turned out that it is just an incredible mixture of strength, grace and femininity. And together it all turns into a dance that can be used to express anything. Using this example, I was once again convinced of how important it is to find “your” person. Be it personal relationships or the training process. To get hooked on Pole Dance forever, it took me three lessons from different trainers and six months of time.

From beginner to coach

Having convinced myself that the pole was truly mine, I began to devote all my free time to training. After work I ran to the gym. Weekend? No, I didn’t hear, I have something to do. It seems that then every centimeter of my body hurt, bruises and calluses appeared on my fingers, but I didn’t feel tired, I really enjoyed working out.

My progress in stretching my back and shoulders

A great desire and initially good physical shape did their job: my progress went by leaps and bounds, and very soon I became one of the strongest students at the school, surpassing even those who studied more than me. And then there was a series of master classes from famous pylonists, new knowledge, applying it in practice, trips to classes in other cities, participation in the school’s reporting concerts and the first public performance. Pole Dance introduced me to a wonderful girl, with whom we quickly became friends, formed a duet and still dance together. There were competitions planned, but we never got to them.

During one of the training sessions I miscalculated the load and injured my knee. Dislocated joint, MRI, torn ligaments, long recovery. After the injury, I decided that I needed a break, and returned to classes after a couple of months. On the same day, my trainer came up to me, told me about moving to another city, that she would no longer be able to teach classes, and invited me to stay in her place. After thinking about it, I decided that this was probably where everything was heading, coaching would become a new level for me. And I agreed.

I still remember my first training session. I have never been so excited. It’s one thing to come to class as a student and trust the coach, but it’s another thing when the coach is you. This is a huge responsibility, motivation for the student and an example. It was then that I understood why the coach does everything better than the student. The coach always tries and gives his best, he can’t do anything bad or somehow, he must always be on top.

Six months after my first lesson as a trainer, I completed training and received an instructor certificate. Now I have several groups of students of different levels: from beginners to advanced. We have been training with some of them for several years now and communicate well outside the gym with the pylons.

I always welcome new faces and do everything possible to interest a person and show him that a pylon is not just a metal pipe.

Pole Dance: striptease or sport?

Over the years of practicing on the pole and my teaching career, I have become accustomed to different reactions from people. From time to time I hear people say to me: “Ugh, this is a striptease! And how only your boyfriend, husband or parents allow you!” Previously, at such moments, I was simply speechless and did not know what to answer. Now I only say one thing: well, be reasonable in the end! Open the Internet, or even better, come to training. You don’t even have to study, just watch.

Yes, Pole Dance once originated from striptease, but now it has stepped far forward in its development and has nothing in common with it. Contrary to popular belief, we do not take off our clothes while dancing and do not strive to attract as many male gazes as possible. Pole Dance is, first of all, about expressing yourself, about emotions and feelings, but not about vulgarity. In any case, all beauty or non-beauty is in the eye of the beholder. Everyone sees only what he wants to see. It's difficult to convince people otherwise. Yes, this is not necessary.

Everyone understands the concept of “pole dancing” in their own way.

Can Pole Dance be considered a sport? I think yes. Performing elements on the pole requires strength and good physical fitness, which can only be achieved by practicing regularly. And it's not easy at all. There is even a special Pole Sport category at the competition, where competing pole skaters demonstrate all their skills and amazing control of their own body. But I still wouldn’t say unequivocally that pole is a sport.

And if not sports and not striptease, then what? Its own, separate, unlike anything else category. This is a mixture of dancing, gymnastics, acrobatics, and sports. I don’t know of any direction that would offer so many development options. Everyone can find something of their own in Pole Dance. That's what makes him so beautiful.

Who is it suitable for?

Anyone can practice on the pole. And that's a fact. The only exceptions are medical indications. In order to start classes, age, weight, height, gender and physical fitness are not important.

My oldest student is 48 years old, my youngest is 18. Both thin girls and overweight girls come to classes. I won't say that they do everything equally well. Everyone develops at their own pace and that's normal.

Much also depends on the purpose for which the student comes. For some, the pole is just a pleasant time spent in the evening after work, some really like performing, and others see themselves on the podium and are going to become a champion.

Anyone can do Pole Dance

It is important to know that during the first lesson the coach does not expect anything from the student and does not place any hopes on him. It is a mistake to believe that when you come to the gym and see the pylon for the first time, you need to immediately do something on it. Otherwise, how can it be: “Everyone can, but I can’t.”

There is no need to look at others, you can only compare yourself with yourself. Everyone fails at something and everyone started somewhere at some point. If you are not afraid and make an effort, the result will not be long in coming.

Often, when meeting new people, I tell them about my work and hear in response: “Oh, well, that’s definitely not my thing.” This phrase always amuses me. How can you understand that something is not yours without even trying it? It took me quite a long time to become convinced that Pole Dance is what I really want to do.

Popular myths about Pole Dance

Only girls practice on the pole. No, not only. Recently, more and more guys prefer the pole. Largely due to curiosity, but also for the almost limitless possibilities for development. In Russia there are quite a lot of world-famous male pole skaters who compete in competitions, judge championships and give master classes not only in our country, but also abroad. Some of them train only strength elements, excluding typical female ones, while others work on flexibility and add more dancing to their training.

Pole training requires good physical fitness.

No, not needed. The pole is available both to those who are friends with sports and regularly visit the gym or, for example, go to fitness, and to those who came to their first lesson “from the couch.” Working with a pole is a fundamentally different load. It’s just that for those who are physically well developed, everything will work out a little faster.

No, you won’t be able to get pumped up, but it’s quite possible to get a beautiful figure. Regular exercise will tone your body and tighten your muscles. In addition, women physically cannot reach the size of men. The level of the hormone necessary for this is too low in their body. The exception is professional athletes, for whom sports are not a hobby, but a way of life. For those who are not convinced by my words, I advise you to look at what world champion Anastasia Skukhtorova looks like.

Pole dancing is difficult

Yes, it's difficult. Sometimes even very much so. As a coach, I often observe students who come to class for the first time. They have a great desire and burning eyes. They try to do one thing - it doesn’t work, and another thing doesn’t work either. Enthusiasm noticeably decreases and, as a rule, girls no longer come to the next training session. Because we didn't expect it to be so difficult.

Working with a pole is primarily working with your own weight. A simple example: we come to the gym and the instructor, as beginners, gives us a dumbbell weighing 5 kg to begin with, then 10, 15, and after six months we can easily bench press 50 kg. This gradual increase in load is important for the proper and safe functioning of all muscle groups and the body as a whole.

On the pole you have to work with your entire body weight at once. If a girl has 50 kg, then she has to lift this weight; it is impossible to start with less. Therefore, some beginners find it difficult to even pull themselves up. Strength will come with time, but you need to work for it.

Pole dancing is a complex discipline that requires constant work.

You must undress during training

Yes need. Especially for beginners and especially for the first time. But “undressing” in the pole means wearing shorts and a short top for training. For good grip on the pole you need as much exposed skin as possible. This will prevent slipping and protect against falls.

Later, when your grip becomes stronger and your body understands the technique of performing the elements, you can practice on the pole in pants and a long-sleeved jacket.

To practice on the pole you need a good stretch, and I’m a “beam”

Yes and no. To perform most elements on the pole, no stretching is needed. Only a relatively small percentage of elements require a flexible back and splits. Of course, you can’t completely forget about stretching. She will add beautiful lines to any element.

Stretching will add grace and beauty to every element

Pole dancing is painful

Yes, it still hurts! Bruises, abrasions, and calluses on the hands are common for everyone who practices on the pole. The hardest thing is for girls with sensitive skin: they may experience pain even from performing the simplest elements. But it is not all that bad. Over time, the skin gets used to the constant friction against the pole, becomes less sensitive and there are practically no bruises. However, this does not work with calluses. They have appeared and will continue to appear.

I love Pole Dance with all my heart. First of all, for its versatility and the opportunity to develop in a huge number of directions. You can mix acrobatics and dance, add sensual exoticism or gentle contemporary. In any case, you will get your own dance, unlike anything else. I don't know what other than Pole Dance can offer such freedom of action.

The stylish phrase “Pole dance” translated into Russian sounds like “Pole dance” and no longer looks attractive. The first associations are strip clubs and cabarets. But the facts show that thousands of women are engaged in this sport, and very successfully, in gyms and studios, and not on the stage of dubious establishments. The article contains an “inside view” from a girl who became interested in pole dancing and found out how many myths have appeared around Pole dance. Get ready to say goodbye to misconceptions!

I got into Pole Dance with a friend, inspired by her figure, flexibility and confident sparkle in her eyes.

I imagined myself floating easily around the pole, elegant and graceful. In the first lesson, I mastered the basic elements of “twisting” and that’s it... Then a story of love and struggle began, and struggle on all fronts.

In the collective unconscious there live myths that slow down the development of Pole Dance in Russia and negate the personal achievements of women, because they have to look back at public opinion.

MYTH 1. Pole dance is “about striptease” and “vulgarity”“, and also something forbidden, carried away to the girls from the Folies Bergere or Moulin Rouge cabaret.

Meanwhile, Pole Dance Sport was recognized as an official sport in 2014. Championships are held in Russia and all over the world.

In 2020, we expect Pole Dance to be included in the Olympic program.

Behind the aesthetics and beauty, the fabulous aura of this sport, there is work, discipline, passion - no matter how easy and graceful the elements may look from the outside, this is all the embodiment of strength and character.

MYTH 2. Costumes are too revealing.

There are a number of requirements for sportswear, and for the Pole Dance uniform they are also determined by the specifics of some elements. For example, an open waist and sides - for better grip on the pole. A short “pajama-at-home” type uniform is also suitable for training. But I assure you, as soon as you get the hang of it, you will choose a bright and stylish form. Competitions have restrictions on how open they are, and if, for example, underwear stands out, the judges deduct points that could cost you a win.

MYTH 3. Classes are only for young girls.

This myth is dispelled literally from the very first training sessions, when you see women of all ages and all body types nearby, and a male trainer comes to the master class. By the way, according to my observations, the average age of dancers is approximately 30 to 50 years. At the same time, women (as expected in this age category) are burdened with husbands, children and professional success, which in no way interferes with their sporting achievements, and within the team creates a special atmosphere of female solidarity and friendship.

MYTH 4. This is a very painful sport.

Do you remember the feeling from childhood when you come from the city to the village, take off your sandals and run barefoot through a freshly mown meadow? It’s prickly, painful and unpleasant, but you run because you can’t do otherwise, and there’s a different world, understanding, your friends... and tomorrow, you’re already familiar and not prickly. This is something like this in Pole dancing: today it hurts and stings, and even just touching a cold pole causes bruises, but tomorrow you still run to class and no longer feel the pain.

It is important to listen to the coach and your body, pain can also mean an incorrect approach to an element, but when mistakes are corrected, it goes away.

MYTH 5. You need sports training and good stretching.

You need faith in yourself. Small steps into big sport. It’s like in first grade: someone comes, already knowing how to read and write, and relaxes, while others, with work and perseverance, catch up and surpass. What's more important? That's right, internal attitude and motivation.

Personally, I don’t have the lightness that could be imagined; elements are given to me through work, but I know the example of women who, at the age of 50, discovered their innate lightness and grace. And it’s a real gift to know your body and abilities, at any age. And good stretching can be a real personal achievement.

What if we got rid of guilt? And not make excuses? The famous phrase “Beauty is in the eye of the beholder” emphasizes our mentality, the depth of complexes and condemnations. How do you respond to uncomfortable questions? What is femininity and what is sexuality for you? What is it expressed in? Very often, psychologists will support me, we are talking about inner freedom. We live in a country where it is customary to admire work, struggle with suffering, and for this you can get approval. And for the beauty and opportunities, even through work, you drive yourself into a feeling of guilt. Imagine the true freedom of being a woman, without the notorious feelings of guilt and justification. Isn't this a revolution?

Modern Pole Dance trends are divided into 4 types, you can choose and combine:

1. 1. Exotic Pole Dance — It combines plasticity, flexibility, and pumps absolutely all muscle groups. The main attribute is strip shoes, a pole, leg warmers and knee pads. Exotic Pole dancing is directly related to the go-go elements and pole elements on the pole. Emphasis on sensual aesthetics, strength and rhythm of the musical composition.
   2. Pole Art — A combination of sports, choreography and shows, theatricality and entertainment. Emphasis on individuality and expressiveness. Attributes: carefully thought out image, costume, accessories, scenery, acting and ART - in every sense.
   3. Pole Dance Sport -independent sports direction. A combination of acrobatic elements on the pole, combinations and transitions. Attributes: sports grounds, certified judges, original tracksuit. Emphasis on strength, endurance, artistry, purity of the elements.
   4. Pole Dance Fitness - An alternative fitness direction that combines strength training, studying individual elements on the pole, and stretching. The combination of strength and dance elements depends on the focus of the club or studio. The emphasis is on comfortable sportswear, pole, general physical activity.

Just try it! You might like it!

Editorial opinion may not reflect the views of the author.
In case of health problems, do not self-medicate, consult your doctor.

In theory, yes, but in practice... “Pole training requires stretching, flexibility and strength,” says Polina Volchek, two-time world champion in pole dancing, ex-soloist of Cirque du Soleil, artist of the Leningrad Center troupe. “That is, of course, you can try to do without them, but the number of elements that you can perform in this case will be significantly reduced.”

It is important for beginners to strengthen their upper body muscles, as arm strength is important in the initial stages of mastering pole tricks. “In the first classes, we study near-pole choreography, some basic tricks at the “lower” level, simple twists,” comments Vera Kefner, teacher of pole dance, stretching and other fitness areas at the Yaradance dance studio, author of the complex that we will show today. “And only then do we transfer them to the “upper floors,” to the pylon. With strengthened arm muscles and core, it is much easier to work on the pole: it is easier for a person to pull himself up, to statically hold himself in certain positions on the pole without touching the floor. As for good stretching, it makes the muscles more elastic, gives greater joint mobility, increasing the range of motion, which makes the task easier and reduces the risk of injury. We shouldn’t forget about the visual effect - good stretching allows you to perform tricks gracefully and beautifully.”

So if you've been wanting to try pole training, but didn't know where to start, start with strength training and stretching. We asked Vera Kefner to compose and show us a suitable set of exercises.

How to build a lesson

* Start your workout with warm-up. 10-15 minutes of simple joint exercises will prepare the muscles, joints and connections for the upcoming load.

* Do exercises sequentially.

* Follow this program 2-3 times a week, gradually increasing the load. The pace is medium or slow, which will allow you to concentrate on the correct technique for performing the exercises.

To perform the complex you will need a mat, a chair and dumbbells (weighing 2-3 kg).

Ready to start class? Then repeat after Vera Kefner.

Push-ups with wide arms

Take an emphasis while lying on your straight arms (you can rest on your knees). Place your hands wider than your shoulders, fingers facing forward and widely spaced, distribute the load across your full palm. The neck is an extension of the spine, the gaze is lowered, the abdominal muscles are tense. As you inhale, keeping your body absolutely straight, bend your arms and spread your elbows to the sides. Your chest should almost reach the floor. As you exhale, focusing on how your pectoral muscles contract, push up and return to the starting position. While you're a beginner, do as many push-ups as you can. You can start by doing it on your knees 8-10 repetitions V 1-2 approaches 10-15 repetitions V 3 approaches

Narrow push-ups

Take an emphasis while lying on your straight arms (you can rest on your knees). Place your palms shoulder-width apart, your fingers look forward and widely spaced, distribute the load over the entire palm, your neck is an extension of your spine, your gaze is down, your abdominal muscles are tense. As you inhale, keeping your body absolutely straight and moving it slightly forward relative to your hands, bend your arms, moving your elbows back. Your chest should also almost reach the floor. As you exhale, push up and return to the starting position. While you're a beginner, do as many push-ups as you can. You can start by doing it on your knees 8-10 repetitions V 1-2 approaches , gradually increasing the load to 10-15 repetitions V 3 approaches . Then, without support on your knees, perform the same number of repetitions and approaches with straight legs (legs hip-width apart).

Plank

Take an emphasis lying on straight arms, arms shoulder-width apart, hands in line with the shoulder joints, feet together (fingers in line with heels). Make sure that the muscles of your legs, buttocks and abs are tense. Do not arch your lower back and keep your body straight, like a single line from the top of your head to your heels, until the end of the exercise. Start holding this position with 15-30 seconds By 2-3 times , gradually increasing this time.

Shoulder stand (“Beryozka”)

Lie with your back on the mat, arms along your torso, palms on the floor, legs bent at the knees or straight, knees and feet touching each other. Place your legs behind your head as far as possible. Bend your elbows, place your palms on your lower back, straighten your legs up. The body should be straightened, extended upward so that the body and legs form one straight line. Keep your feet and knees together, your hips and buttocks tense, your palms on your lower back. Breathing during exercise is deep, even, and calm. You need to finish the stance in the reverse order, slowly, without jerking, supporting your back with your hands. Hold this position 15-30 seconds . Repeat 2-3 times . An option is to rest your feet on the wall.

Reverse push-ups with chair

Sit on a chair, place your palms under your shoulder joints, shoulder-width apart, with your fingers facing forward. As you inhale, slowly lower your pelvis, bending your elbows to a right angle. Make sure your forearms are perpendicular to the floor throughout the movement. As you exhale, push yourself back to the starting position. Do as many push-ups as you can. The main thing is that each repetition is done correctly and in full amplitude. You can start with 8-10 repetitions V 1-2 approaches , gradually increasing the load to 10-15 repetitions V 3 approaches .

Dumbbell biceps curl

Sit on a chair, take dumbbells weighing 2-3 kg. Lower your arms with dumbbells along your body. The hands are turned towards the body. Fix the position of your elbows, pressing them to the body, tighten your abs. Slowly bend your elbows. When your forearms are parallel to the floor, begin to turn your hands outward, that is, with your wrists up. Next, lift the dumbbells until your wrists almost touch your shoulders (there should be a few centimeters between your wrists and shoulders at the top of the exercise). Hold at the top point for 1-2 seconds and just as slowly return to the starting position.

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 form 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!