Pole dancing lessons for beginner adults. Basic elements for beginners

Pole dance (pole dancing) is becoming more and more popular every year. And this is not surprising, because this sport helps to gain self-confidence, make the figure perfect, maintain good physical shape for many years.

You can start classes at any age, because pole dancing for beginners suggests that the exercises will not be difficult, because you need to strengthen the muscles and learn how to do the basic elements. After a few months, if you wish, you can start training at a professional level, but this does not always make sense.

Why you should practice pole dancing

There are many reasons why you should choose Pole Dance for beginners:

• problems with excess weight disappear;
• muscles are tightened;
• develops flexibility and plasticity;
• joints are developed;
• the muscular corset is strengthened;
• metabolism is normalized.

Pole dance is also suitable for beginners because femininity, sexuality and grace develop. After a few beginner pole dancing lessons, you will begin to perceive yourself in a completely different way.

Another undoubted plus is that such training improves well-being and cheers up. Pole dancing for beginners is a great way to fight depression.

Training Features

Starting from scratch, you will learn the elements of gymnastics, choreography and acrobatics. It is important to understand that Pole Dance differs from strip plastic or ordinary striptease at least in that physical activity, even if you have chosen pole dancing for beginners, is quite large. This speeds up metabolism and increases energy consumption.

The pole is an excellent exercise machine for beginners in sports, as all muscle groups are worked. But not only the physical form will improve. From the very beginning of learning to dance on the pole for beginners, you will begin to move beautifully. Also improve stretching and get rid of complexes. And changes in the body will become noticeable after 2-3 weeks, because energy consumption is enormous.

Anyone can learn to dance in our school. Our coaches are the best in Moscow, they find an approach to each student. Be sure: in just a few lessons you will fall in love with dancing and cannot imagine your life without it. Moreover, there are no contraindications. Even for beginner athletes, dancing is the best choice.

The basic course SUPER INTENSIVE for beginners is:

* 6 workouts per week (=3 visits per week)
* individual approach to every student
* 1 student per pylon!
* professional trainers in Pole Dance, Stretching
* the opportunity to speak after the end of the course at Reporting concert schools

Program cost(20 lessons) - 7700 rubles.

SCHEDULE
Monday
20:00 stretching Angelina Guseva
21:00 pole dance Angelina Guseva
Wednesday
20:00 pole dance Marina Zubkova
21:00 stretching Angelina Guseva
Friday
19:00 pole dance Marina Zubkova
20:00 Paulina Lubova stretching

A diploma of completion of the course is issued ONLY upon completion of 80% or more of training!(If the student missed 5 or more classes, the diploma is not issued)

With NO PASSES, the student receives a 10% discount on the purchase of a two-month Pole Dance course Step 2 or 5% on subscriptions of 16 or 20 lessons!!!

In the post-Soviet space, the pylon dance evokes very clear associations with striptease and cheeky girls. However, times are changing - pole dance today has grown to the level of an official sport and has become a whole art that is not so easy to master. So what is a pylon? How is it used in the fitness industry?

Pole dance, “pylon”, “pole dance”, “pylon dance” is a direction in choreography that, in addition to the usual choreographic movements, also uses in its numbers. A similar exotic kind of dance was practiced by the Egyptians, Sumerians and Romans: using a wooden pole, ancient people not only performed choreographic numbers, but also built up their muscles and honed their martial skills.

However modern Art pole acrobatics, rather, uses the achievements of such Indian practices as Mallakhamb - something like yoga on a wooden pole. Then acrobatics on the pylon became one of the key numbers in circus programs - many elements that were invented by circus performers for their numbers are actively used in pole dance today. Moreover, artists with choreographic numbers on a pole perform in the programs of the most famous circuses in the world, for example, Cirque du Soleil.

In the 20th century, strippers began to use elements of acrobatics on a pole in their performances, which added “zest” to their numbers and testified to the professionalism of the dancer. But putting an equal sign between pole dance and striptease is fundamentally wrong. Strip plastic using a pylon is just a trend in such a wide dance direction as pole dance.

Technical equipment

A pylon (or in other words a pole) is the central technical element that is necessary to perform a pole dance number. It is made from various materials, but most often - from stainless, well-polished steel. The diameter of the pole should be at least 40 mm, which provides a comfortable grip with your hands.

Stationary and rotating pylons can be either rigidly fixed (either to the floor or to the ceiling) or mounted in a spreader. The high mobility and ease of assembling the pylon make it possible to show performances in any premises, even outdoors.

Types of Pole Dance

What is a pole - a sport or choreography, is sometimes difficult to understand, since pole dance numbers are very diverse. In general, the direction of pylon dance can be divided into three streams.

1. Pole art (artistic dance). A performance in this style should be distinguished not only by spectacular tricks, but also by a bright, memorable dancer's costume.
2. Exotic pole dance (exotic dance). Plasticity and musicality - that's what is important in this type of pylon dance. There are tricks, but they are few. Erotic dances belong to this direction.
3. Pole sport Only the dancer and the difficulty of the tricks matter in the sports genre.

Thus, the achievements of pole dance can be used by both athletes and artists performing in the circus or show business.

Pole dance and fitness

Since 2003, international pole dance competitions have been held all over the world - pole dance is officially recognized as a sport. In addition, it is used as a fitness program for women. In this case, the pole plays the role of a simulator, and the basic elements on the pylon are performed in order to maintain health, body flexibility, develop dexterity, etc.

Pole for beginners and dancers can be a great opportunity to “pump” the muscles of the whole body, since acrobatic stunts on a pole fully involve not only the upper part of the muscles, but also the lower part.

Considering pole dance to be the lot of nightly strip clubs, most people do not fully understand what a pole actually is. But this unique combination of choreographic, circus and acrobatic art is a rather complex quintessence, which is held together by the musicianship and plasticity of the artist. And it is simply impossible not to admire the exciting and spectacular performances of the pylonists.

IN Lately became widespread Pole Dance, or dance on a pylon - a projectile, which is a steel vertical pole for performing acrobatic stunts. Beginners should practice the beginner pole exercises before they can be demonstrated. This will allow you to learn basic movements and prepare the main muscle groups.

Pole dancing - health benefits

Dancing helps to correct the figure and remove overweight which is much safer than liposuction, rigid diets and other weight loss methods. Weight will go away gradually and evenly from all parts of the body - it will become toned, cellulite will disappear.

Dancing has the following benefits:

• strengthening the cardiovascular and respiratory systems;
• increase immunity and reduce the risk of infectious diseases;
• the appearance of an even and beautiful posture, developed muscles.

The main thing is that mood and self-esteem improve, the athlete becomes liberated, shyness and uncertainty disappear. Dancing allows you to escape from everyday worries and bad thoughts, make you fall in love with yourself.

Preparing for a workout

Preparation for training - important step for successful exercise

It is important to have the attitude and desire to go to the goal. If everything is available, then you can start classes, but before that you need to prepare. Decide for yourself how it is more convenient for you - to attend group or individual lessons. The latter option is preferable for those who want to carefully study the material and hone their skills under the close attention of a teacher. Classes in the group will appeal to people who are interested in communicating with other students, to monitor their progress.

Choose comfortable shoes and clothes. To warm up, it is better to use leggings and a T-shirt - due to them, the heat will accelerate through the body, which has a positive effect on metabolic processes in the body and affects adipose tissue. Pole exercises for beginners should be done in short shorts and a top to ensure better grip on the surface of the pole. When dancers get professional skills, they put on strips - shoes on high heels and platform 4.5 cm.

Warm-up is a must

Each session should begin with a 15-minute warm-up to stretch the muscles - as a result, physical activity is easier to tolerate, and the likelihood of sprains and other injuries is halved.

A set of exercises:

• For the neck. Tilt your head in different sides- 16 repetitions left-right and back and forth, do full turns and semicircles - 8 repetitions each.
• For chest muscles. Arch and round your back, move its upper part from left to right - 16 repetitions.
• For the press. Perform twisting of the press - 2 sets of 20 repetitions are enough.
• For buttocks. Do regular squats - 40 reps.

Pay attention to your hands - during the dance, they have the main load. It is necessary to train the muscles of the hands not only during the warm-up, but also in between lessons. Bend and unbend the wrists with a barbell in a sitting position - 10 repetitions each. It is useful to bend your arms with dumbbells weighing up to 3 kg - 3 sets of 10-15 repetitions. Pull up on the horizontal bar and push up from the floor or bench - this will help strengthen the muscles of the arms, back and abs.

Pole exercises for beginners: basic level

All movements of pole dancing are divided into tricks - static elements (fixed) and twists - rotations around the pipe. The category of tricks includes "hanging" and "grazing" - the athlete hangs or "sits" on the pole.

Static elements for beginners:

• Firefighter. Cross your bent legs around the pole, hold on to the pylon with your hands, arch your back beautifully.
• High chair. Grasp the pylon and squeeze it with the inside of your thighs, straighten your legs perpendicular to the pipe or bend, hold on tightly to the pole with your hands.
• Slingshot. Hang on the pipe upside down, hold on to the pole with straightened arms, straight legs spread apart.

Beginner dancers should aim for perfect pole movement.

Rotating pole exercises for beginners:

• Stretching. With a straight hand, hold on to the pole above your head, and with the other - at the level of the hips. Push off the floor with your feet, spread them and scroll. The arms should be straight.
• With double rearrangement of legs. Grab the pole with one foot under the knee crease, twist, grab the pole with the other leg and gracefully complete the turn, holding onto the pipe firmly with your hands.
• Frog. With your left hand straightened, hold on to the pole above your head, and with your right hand bent - at chest level. Grab the pipe with your left foot, push off with the other, bend it and scroll.

You should study under the supervision of a teacher - he will tell you how to perform the movements correctly. After training, you need to reduce the load and relax, restore breathing and heart rate. It is better to attend classes 2-3 times a week, and during breaks to rest or allocate time for stretching (of course, within reasonable limits, so as not to overstrain).

Learn something new with Anix Dance dance studio

In professional dance school Anix Dance every beginner will be able to learn directions, and other varieties of pole dancing. Professional trainers will teach the dancers the basic elements and control their implementation. Exercises will help develop strength, endurance and allow you to master more complex movements.

Every year, for girls around the world who want to find the desired slender and toned figure, more and more new and modern views dance directions. One of the most progressive trends that is gaining popularity every day is Pole Dance, which combines the best of sports and dance.

This sport area is choreographic dances with a pylon, during which a person performs difficult tricks, trains the muscles of the arms and legs and performs entire artistic dance performances. Pole dance has replaced fitness and grueling workouts in the gym, from which most girls cramp muscles all over their bodies. In addition, not every trainer can choose the optimal training program, which leads not to benefit, but to harm to their 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 production. No wonder pole dance won such love from ordinary girls, because you will never meet a dancer suffering from excess weight.

The main goal of the classes is to instill a person's love for his own body. A rich variety of dances, the relative absence of large physical activity and the very beauty of the performance united in the intriguing art of handling the pylon.

IN modern world developed the following areas sports dances with pylon:

• 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 implies, the main point is given to 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 do own body and learn the art of Pole Dance, come to our studio — qualified trainers, convenient equipment and 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

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