Pole Dance (pole dancing) becomes more and more popular every year. And this is not surprising, because this kind of sport helps to gain self-confidence, to make the figure perfect, to 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, since it is necessary to strengthen the muscles and learn how to do the basic elements. After a few months, if desired, you can start training at a professional level, but this does not always make sense.

Why is it worth doing pole dancing

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

• overweight problems disappear;
• muscles are tightened;
• flexibility and plasticity develops;
• joints are developed;
• the muscle corset is strengthened;
• metabolism is normalized.

Paul dance is suitable for beginners also because femininity, sexuality and gracefulness 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 health and cheers. Pole dancing for beginners is a great remedy for depression.

Training features

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

The pole is a great beginner's exercise machine, as all muscle groups work. But it's not just physical fitness that will improve. From the very beginning of learning pole dancing for beginners, you will start to move beautifully. Also improve your stretching and get rid of complexes. And the changes in the body will become noticeable in 2-3 weeks, because the energy consumption is colossal.

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

The SUPER INTENSIVE basic course for beginners is:

* 4 workouts per week (\u003d 2 visits per week)
* individual approach to each student
* 1 student per pole!
* professional Pole Dance and Stretching trainers
* the opportunity to speak after the end of the course at the School Reporting Concert

Program cost (16 lessons) - 6200 rubles.

TIMETABLE
Friday
20:00 - 22:00 Stretching + Pole Dance
Sunday
12:00 - 14:00 Pole Dance + Stretching

A diploma of completion of the course is issued ONLY when 75% or more workouts are completed! (If a student missed more than 4 classes, a diploma is not issued)

A student receives a 7% discount on the purchase of a monthly Pole Dance course Stage 2 or 5% for subscriptions of 16 or 20 lessons, subject to the registration of the course, no later than the last day of lessons on the first stage !!!

The phrase "pole dancing" for most people has the only association - a striptease in a club. But these people are simply not aware that exercises on a pole, other names - pole dance or pole dance - is a full-fledged sport in which competitions and championships of countries and the world are held. In fact, one of the types of dance gymnastics, like 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 at the pole and on it in air. By the way, a man on a pole is also a common phenomenon - the male pole dance is distinguished by an emphasis on acrobatics and the power side of tricks, contains a lot of parkour, and instead of music, rhythmic sounds are often used (drum rolls, the noise of nature, mechanical devices, etc.). Paul dance performed by men is more often called pole acrobatics and championships are also held on it - see photos and videos of how beautiful this sport is.

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

• Flexibility, plasticity, artistry develops.
• Posture is leveled, movements become smooth, graceful.
• Movement coordination improves.
• Increases muscle strength without increasing muscle mass.

And one more advantage, what distinguishes pole training from fitness training is its high efficiency in fast weight loss. The result will begin to appear after 6 sessions - one pole workout for beginners burns 1000 calories, and for those who continue to practice, with good physical fitness - up to 1400 calories, especially if you combine pole dance with other workouts -, or.

Pole dance lessons for beginners are recommended to be carried out 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 dance skills for health and beauty.

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

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

Another question of interest to beginners: should you install a large mirror next to the pylon in your home gym? Experienced experts do not recommend doing this. The mirror during pole dance practice is a distraction and can cause injury. Moreover, during the exercise there is no time and no 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 is not allowed to practice on the pole?

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

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

Disturbances in the work of the vestibular apparatus and dizziness are serious contraindications, since they are dangerous with injury.

What do you need to have for pole practice?

Naturally, in addition to the pylon itself, a girl or a man needs special equipment. The requirements for it are standard - convenience and comfort, natural materials, clothes 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 abdomen, shoulders and arms should be exposed, therefore a gymnastic leotard is not used.
• Shorts so that the legs are also exposed. This is due to the fact that the fabric of the pants or leggings slides very much along the pole. The use of leggings is allowed.
• Shoes - choreographic ballet flats, gymnastic gym shoes, dance shoes, jazz shoes, soft ballroom shoes. Such shoes, like bare feet, provide good grip on the pole, and the leg stretches well in them. But socks should not be put on - they will slide. Special shoes with heels - strips, which are used in striptease and exotic dances, are strictly prohibited for unprepared beginners to wear.
• Fingerless gloves - they prevent wet hands from slipping and protect palms from abrasions and calluses.
• Additional special means for adhesion to the pylon, allowing you to jump on it and perform movements without slipping. The choice is large - magnesia, gels, sprays, creams, waxes and powders.
• Elastic wrist bandage to prevent sprains.
• Musical records. The choice of accompaniment is to the taste of the student, but the music should be rhythmic and unobtrusive.

General information

Pole dance has some rules:

• There are two types of pylons: static (stationary) and mobile - rotating. For beginners, until they have mastered the basic acrobatic exercises, they can only do it 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 turns, and the upper level is for performing acrobatic stunts.
• Pole dance is divided into three types:
• Exotic is the most "danceable" variety. The number of choreographic movements is about 70%, power movements - 30%, of which a third is performed on the floor (parterre). There is no undressing in exotic floor dance - that's the difference between it and striptease.
• Art is the most harmonious direction, where the number of dance and power tricks is 50x50%. It is often called the classic pole dance.
• Sport / Fitness is the most difficult, sports direction, in which 70% of the stunts are strength elements. Most often, men are engaged in this type.

Algorithm of classes

Like any other workout, a floor dance lesson, whether with a trainer or at home, should take place according to 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 execution of basic static elements.
• Only at the third stage can you start performing dynamic exercises - twists, turns, rotations, etc.
• Next comes the stage of complex stretching, which gives the body and plasticity.
• After stretching, you can start strength exercises - stands, hangs, supports. A special mat is placed on the power section around the pylon, which protects the athlete from injury in case of accidental falls.
• The next stretch is again, but softer.
• The final stage is a hitch. These are standard physical exercises that are done at a slower pace. At the final stage, it is desirable to achieve complete relaxation and rest. The shavasana yoga pose is very suitable for this, which helps the body to fully renew itself after heavy exertion.

The total duration of training 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 fit figure, have unique opportunities and get real pleasure from classes - pole dance is exactly the kind of sport that you need. At the same time, training requires great physical strength and full dedication. But the result will be amazing!

In which girls can find Pole Dance classes (pole dancing). The tables show schools and the cost of a one-time pole lesson. On the pages of the portal you can also find prices for subscriptions. The description of the dance school contains the address and telephone number of the institution, available dance directions. Very interesting are the reviews of the pole lessons left by the female teachers.

How to find pole and pole dancing lessons in Moscow?

Skill, grace and plasticity are invariable components of pole dance or pole dance. He conquers fans of the direction with an amazingly harmonious combination of different dance styles, his sensuality and beauty. However, this external lightness requires great endurance and strength, since this is not just a dance - it is acrobatics on a pole. 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 performed in nightclubs, bars or in special dance halls for dancing around it or performing various tricks. Depending on the design, the pylon can be static and rotating, stationary or removable. However, you should not combine a pole striptease, which also requires a pole, and a pole dance in one place. These are two different directions.

What is pole dancing?

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

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

It should be noted that a really beautiful pole dance has little to do with striptease. In the latter case, the emphasis is on showing the naked body and stripping effectively. Pole dancing is more of a sport, an art with erotic elements. Since 2003, even competitions and championships have been held in this dance direction, in which not only girls, but also men participate.

Pole dance training - process features

From the outside, teaching pole dance looks pretty simple, just like the dance itself. However, this is not the case. Half dance requires serious endurance, coordination, flexibility and dexterity from the student. During classes, the teacher will teach standard and original bundles of elements. Pole dancing for beginners quickly gains excellent stretching, general muscle tone, and muscle strength in the lower and upper body.

Pole training combines aerobic and anaerobic exercises, which will be further used in ligaments and individual dance movements. To get a significant result, it is worth preparing for a long training - it will take several months for pole dancing to get elegant and easy. An experienced educator can speed up the process by teaching beginners to practice pole skills.

- 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 showcasing the dancer's choreographic skills and techniques. We will discuss the prospects for this area below.

Pole Dance Features

Pilon and his role in Pole Dance

I am a half dancer, my legs are stretched - a string.
As a pylon I am thin, graceful, slender.
It's no problem to hang me upside down
Or, having made a flyby, go into a power trick.
© Igor Bolshakov.

By the way, bare areas of the body in half dance are necessary just 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 dance has officially emerged from the gloom of nightlife: competitions and championships began to be held in the discipline. Moreover, a certain code has already been formed - the organizers have clearly distinguished the concepts of strip plastic and gender dance: any explicit 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 World Pole Sport & Fitness 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 the victory was taken by a Ukrainian woman with a beautiful national name Vardanush Martirosyan. Pole dance continues to evolve: children's floor dance classes are opening, improvised performances can be seen in the open air, even an underwater version of pole dance has appeared.

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

Pole Dance Types

There are four directions of pole dance:

• Pole Sport - the most "serious" direction of floor dance: pole sport refers to air-power athletics, discipline competitions are held on sports grounds, assessed by certified teams of judges according to the approved rules. Each performance contains a mandatory set of gymnastic elements, ligaments and transitions. Competitors perform in tracksuits accompanied by musical accompaniment on two types of poles, alternating them during the performance of the program to demonstrate various skills.
• Pole Art - an artistic pole dance and a choreographic program that includes certain elements. According to the discipline, competitions are held, where the quality of performance, direction, as well as acting skills and the suitability of the costume to the chosen image of the performer are assessed. To better understand the difference between Art and Sport, you can compare them with ice dancing and pair figure skating.
• Exotic Pole Dance - the dance contains less acrobatic component, but more erotic plastic, has a pronounced entertaining character.
• Pole Fitness - an amateur half dance direction, which is taught in widely specialized fitness centers.

How are Pole Fitness workouts

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

The group is selected small, and strictly according to the number of shells in the hall. In a self-respecting institution, more than one student per pole is not allowed. During the development of acrobatic elements on a pole, the teacher provides insurance for novice dancers, plus, shock-absorbing mats are used. Training takes place barefoot or in special light high-heeled striped shoes (more advanced level). Fitness centers and dance studios guarantee an individual approach to everyone, 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. The many dynamic pole dance movements develop agility, vestibular apparatus and balance.
• Strong muscles and tone for the whole body. Maintaining your own weight in various positions contributes to the development and strengthening of muscles.
• Flexibility and mobility of the articular-ligamentous apparatus. You will finally sit on twine :)
• Fortitude, strength of character and ability to overcome difficulties.
• Improving self-esteem, self-confidence and just a good mood.

Pole Fitness: disadvantages

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

Fear is a frequent companion for beginners. Fear of injury, fear of heights, fear of unusual body position (for example, when hanging upside down). It is a natural emotion, triggered by the instinct of self-preservation, that wears off as the sporting experience increases.

Get ready for bruising: they will be for sure, all successful half dancers have gone through it. If you cannot imagine your life without a mini-skirt or bruises from your skin take a long time to disappear, then this can become a small problem. Stock up on patience and ointments that promote the resorption of hematomas (badyaga, troxevasin, etc.).

Pole Dance: contraindications

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

And men, for example, consider floor dance to be the best sport for a girl! Still, is there really such a representative of the stronger sex who would not dream of perfect stretching for his half?

Pole Dance: motivation.
Videos of the best performances

It's good that you are sitting.
Hold on tight to your chair, because this video with Polina Volchek is just SOMETHING!

Stock up on validol, because your heart will need something to calm down.
Doubles performance. Sumptuously.

Men don't lag behind either.
Christian Lebedev as a Spartan. Strong.

Well, who can say now that Pole Dance is simple ... or vulgar? The pole dance is a real art of strong and beautiful men and women. And yet, we cannot deceive the expectations of those who were waiting for the "peppercorn": we guarantee that you have never seen such a Hannibal Lector:

Every year, for girls around the world who want to find the desired slim and fit figure, more and more modern types of dance styles are presented. One of the most progressive directions that is gaining popularity every day is Pole Dance, which combines all the best from sports and dancing.

This sports direction is choreographic pole dances, during which a person performs complex tricks, trains the muscles of the arms and legs, and performs whole artistic dance performances. Pole Dance has replaced fitness and grueling workouts in the gym, from which most girls have cramping muscles throughout their bodies. In addition, not every trainer can choose the optimal training program, which leads not to benefits, but to harm to his 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 the whole plot setting. It is not for nothing that pole dance has won such love among 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. The rich variety of dances, the relative lack of strenuous physical activity and the very beauty of the performance are combined in the intriguing art of handling the pole.

In the modern world, the following areas of sports pole dancing are developed:

• pole artwhere the main emphasis is on the image of the performer (costumes) and the artistry of performing stunts;
• 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 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 take care of your own body and learn the art of Pole Dance, come to our studio - qualified trainers, convenient equipment and an advantageous location of the halls in Moscow guarantee that the classes will be not only efficient, but also as comfortable as possible!

Start learning Pole Dance with us

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