Elements of floor dance for beginners with a name. Why is Pole Dance the best idea for beginner athletes? Simple hand hang
Pole dancing is a type of fitness based on pole exercises with elements artistic gymnastics and pole acrobatics. This type fitness is designed to strengthen all muscle groups, improve the level of choreography and plasticity.
Pol dance is a form sports dance on a pylon, which is a pole for performing various elements of choreography and acrobatics. In this type of fitness, special emphasis is placed on musicality and plasticity.
There are several schools of pole dance that are based on sports orientation, pole acrobatics and complex execution of elements.
Floor dancing for beginners includes simple elements of plastic arts and acrobatics with a pole on the floor. At an intermediate level of skill, rotations around the pole and other dynamic elements are performed. Acrobatic tricks are performed at a high level on a pole more than 2-3 meters high.
An important feature of floor dance is the purity of the performance of tricks and the plasticity of transitions from one element to another.
When performing floor dance elements, you must keep your knees straight and your toes pointed, and also work out all the accents and details in the movements. An important criterion for this fitness is the correspondence of the movements to the musical accompaniment.
Pol dance classes require stamina, good coordination, agility and flexibility. Dancers must have high muscle tone, good stretching and grace.
Almost all floor dance classes are based on aerobic exercise, before which a special warm-up is carried out to warm up the muscles. Basically, when performing floor dance elements, the muscles of the upper body, back and abs are involved.
Floor dancing for beginners is carried out in a gentle manner with a long warm-up and intensive exercises for stretching. In the first lessons, you need to learn how to control your body, feel the pole and be able to maintain balance.
Elements of floor dance
Currently, floor dancing is a popular form dance fitness. Since 2003, many countries have held international competitions on floor dance. In competitions, the main emphasis is on artistry and athleticism, as well as cleanliness and precision in the execution of elements.
Elements of floor dance can be divided into two main styles: artistic and sports. Sports elements are designed for endurance and high physical fitness, and artistic elements must be original, bright and spectacular.
Training in this area of fitness is carried out in various clubs and schools. International pole dance schools are divided into several categories according to the types of elements and the content of the acrobatic program.
The main schools of pole dance include dance and sports. Dance schools train dancers with choreographic programs with an aesthetic focus. IN sports schools classes are conducted on individual and general acrobatic programs aimed at improving physical fitness, increase muscle mass and athleticism.
Advantages of floor dancing
The main advantages of floor dancing are:
- the ability to strengthen muscles;
- increasing flexibility and plasticity of the body;
- skin tightening and slowing down aging;
- improved coordination;
- excess weight loss;
- prevention of diseases of the musculoskeletal system and bone structure;
- maintaining correct posture.
Also in floor dancing, the aesthetic side of training plays an important role, which allows dancers to become more feminine, attractive, graceful, relaxed and self-confident.
- 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 demonstrating the dancer's choreographic skills and technique. We will talk about the prospects of this direction below.
Features of Pole Dance
Pole Dance is not possible without a special apparatus - a pole (aka pylon), around which all the dance elements are built, assembled into a complete dance. Movements are carried out with the support ofand the pylon, which requires a certain level physical training, strength, flexibility and endurance.Pole and its role in Pole Dance
The pole dance equipment, for all its simplicity, requires separate words. A pylon is a hollow polished tube with a diameter of 40 mm or more, which should provide the necessary sliding and, at the same time, good grip in direct contact with the skin to fix the dancer’s position.I am a half-dancer, my legs are stretched like a string.
Like a pylon I am thin, graceful, slender.
No problem hanging upside down for me
Or, having made a flyby, go into a power trick.
© Igor Bolshakov.
By the way, bare areas of the body in floor dance are necessary precisely for better adhesion to the surface of the pole, and not only and not so much for attractiveness.
Modern technologies make it possible to install pylons in any premises, even in private apartments. Pylons differ in the method of attachment (fixation) to the support; they can be static or rotating. Rotating poles provide greater dynamism and spectacular movements. At the upper level of the pylon (2 meters or more) acrobatic tricks are performed, at the middle level (up to one and a half meters) - rotations and various dynamic movements (twists, fly-ins, etc.), the lower level (parterre) involves performing elements of plastics and acrobatics on the floor .
Pole Dance: a little history
Historically, in Western civilization, Pole Dance is associated with erotic performances for men. In the foreseeable past, the dance has an American-Canadian origin, but its roots go further east and deeper: into Chinese circus acrobatics and the ancient Indian practice of mallakhamb training. In Asian circuses you can still see performances with a pole, but it is significantly different from what is used in pole dance. As a sports dance, acrobatic and fitness direction, Pole Dance is just going through its formation stage and is “experiencing” a boom in popularity. Since 2003, pole dancing has officially emerged from the darkness of nightlife establishments.: competitions and championships began to be held in the discipline. Moreover, a certain code has already been formed - the organizers clearly distinguished between the concepts of strip dance and gender dance: any revealing 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. World championships are initiated by World Pole Sport & Fitness and International Federation sport on the pole.
Since 2008, Pole Dance competitions have been held in Russia. For the first time, the competition was held in St. Petersburg, and a Ukrainian with the beautiful national name Vardanush Martirosyan won. Pole dancing continues to develop: children's pole dance classes are opening, impromptu performances can be seen in the open air, and even an underwater version of pole dancing has appeared.
My life without half-dance is sad and dull.
I would give anything in the world for a pylon.
The blood is boiling - it is the excitement that is boiling in it,
My goal is to get a championship in Pole Art.
© Igor Bolshakov.
Types of Pole Dance
There are four directions of pole dance:
- Pole Sport- the most “serious” direction of pole dance: pole sport refers to air power athletics, competitions in the discipline take place on sports grounds and are evaluated by certified teams of judges according to approved rules. Each performance contains a mandatory set gymnastic elements, connections and transitions. Competitors perform in tracksuits accompanied by musical accompaniment on two types of poles, alternating them during the execution of the program to demonstrate different skills.
- Pole Art- artistic dance with a pole and a choreographic program that includes certain elements. Competitions are held in the discipline, where the quality of performance, direction, as well as acting skills and suitability of the costume to the chosen image of the performer are assessed. To better understand the difference between Art and Sports, you can compare them with ice dancing and pairs figure skating.
- Exotic Pole Dance- the dance contains less of an acrobatic component, but more of erotic plasticity, and is of a distinctly entertaining nature.
- Pole Fitness- an amateur style of floor dancing, which is taught in widely specialized fitness centers.
How Pole Fitness workouts work
Fitness centers offer pole dance as an activity for stretch marks and working out the muscles of the legs, arms, body, general weight loss and comprehensive improvement of physical condition. We will tell you more about the benefits below. What is Pole Fitness training:- The first 5-10 minutes are devoted to warming up, which is needed to warm up the main muscle groups and joints involved in Pole Fitness.
- Next 10 minutes are given to strength balance exercises on a pole.
- The main part of the lesson lasts 40-45 minutes and at this time the girls practice various acrobatic and choreographic elements: twists (twists), various trick combinations.
- Next 5-10 minutes are reserved for improvisation using the studied elements with musical accompaniment.
- Stretching completes the workout, which is given 20-30 minutes of training time. Stretching is necessary for a half dancer to master the skill of splits and other acrobatic elements of dance.
The group is selected small, and strictly according to the number of shells in the room. In a self-respecting establishment, more than one person practicing on the pole is not allowed. While mastering acrobatic elements on the pole, the teacher provides insurance for beginner dancers, plus shock-absorbing mats are used. The training takes place barefoot or in special light high-heeled strip shoes (more advanced level). Fitness centers and dance studios guarantee an individual approach to all participants, 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
By regularly practicing Paul Fitness, you can achieve:- Endurance and good coordination. Many dynamic movements of pole dance develop dexterity, train the vestibular system and sense of balance.
- Strong muscles and tone for the whole body. Holding your own weight in various positions helps develop and strengthen muscles.
- Flexibility and mobility of the articular-ligamentous apparatus. You'll finally sit down leg-split :)
- Resilience, strength of character and the ability to overcome difficulties.
- Increased self-esteem, self-confidence and just a good mood.
Pole Fitness: Disadvantages
A significant disadvantage of sex dance can be called high cost of subscription compared to other types group training. (But it’s better to choose a specialized studio with professional choreographers and “overpay” than to stand in line for the pole: this also happens).Hyperhidrosis(increased sweating) - physiological feature, which can become an unpleasant surprise when practicing with a pole. Simply put, if your palms are very sweaty, then it will be difficult to perform hand grips - your hands will slip. To solve this problem, it is often enough to use sports magnesium.
Fear is a frequent companion for beginners. Fear of injury, fear of heights, fear of unusual body position (for example, hanging upside down). This is a natural emotion caused by the instinct of self-preservation, which passes with increasing experience in sports.
Prepare to bruise: they will definitely be, all successful floor dance dancers have gone through this. If you can’t imagine your life without a miniskirt or the bruises on your skin take a long time to disappear, then this can become a small problem. Be patient and use ointments that help resolve hematomas (badyaga, troxevasin, etc.).
Pole Dance: contraindications
Contraindications to floor dancing include epilepsy, frequent dizziness, tinnitus, various vascular disorders, inflammatory diseases of the joints, hernias of the cervical and lumbosacral spine, the postoperative period, and various ophthalmological diseases. In addition, people with significant disabilities are not allowed to practice on the pole. overweight. Unfortunately, this is a fact - the lighter the young lady, the safer (!) the classes will be and the easier it will be to conquer the pole. If excess weight“It’s obvious”, but you really want to go to the pole, then we advise you to lose weight first. The materials are collected in a separate section, plus you can sit on diet(only reasonable!). Most of the girls who came to Pole Dance, no matter what, they stay in it for a long time or “get sick” of dance forever.Here's what they say about their passion for pole dancing
(reviews from irecom):
And men, for example, consider gender dance the best sport For a girl! Surely there is no representative of the stronger sex who would not dream of perfect stretch at your other half?
Pole Dance: motivation.
Video of the best performances
We have something special in store for the finale: the most “delicious” videos from the performances of professional floor dance dancers. Watch and enjoy:) It's good that you're sitting.
Hold on tight to your seat, because this video with Polina Volchek is simply SOMETHING!
Stock up on validol, because your heart will need something to calm it down.
Pair performance. Fabulous.
Men are not far behind either.
Christian Lebedev as a Spartan. Strongly.
Come on, who will now say that Pole Dance is simple...or vulgar? Pole dancing is a real art of strong and beautiful men and women. And yet, we cannot disappoint the expectations of those who were waiting for the “spice”: we guarantee that you have never seen Hannibal Lector like this:
by Notes of the Wild Mistress
One of the areas of fitness that came to Russia relatively recently, but is rapidly gaining momentum, is pole exercises(pole dance, pole-dance). Posture correction, improvement of figure contours, weight loss - pole exercises, which include elements, will help achieve this sports acrobatics and dance.
Pole-dance as an alternative to aerobic exercise
Strict adherence to all kinds of diets guarantees only weight within normal limits. And the muscles that can and should be forced to work by providing them with regular physical activity are responsible for the beautiful, toned contours of the figure.
Pole classes They will constantly keep literally all their muscles in good shape, and the opportunity to master new acrobatic elements while listening to incendiary music guarantees that you will not be bored.
Canada is considered the birthplace of pole dancing as a sport. This trend began to quickly gain popularity: it first conquered the United States, then Australia, Europe and China. And this is not surprising, because pole training is a very dynamic sport, every workout is a discovery!
Fans of this increasingly popular fitness trend are not only the owners of a slender, toned figure. They are also distinguished by beautiful posture, special plasticity and clear coordination of movements, self-confidence and artistry. Due to the fact that pole training combines a whole range of loads (cardio, strength, plus a choreographic component), changes in your appearance will become noticeable very soon. There are no strict restrictions on food - in one workout you will burn about 900 calories.
Pole classes for beginners
It is a mistaken idea that pole dancing is only for people in excellent physical shape. Even people without special physical training can do pole training. A toned muscles and the ability to control your body will come with time, the main thing is to continue training and not give up.
If the main purpose of coming to pole dance- this is weight correction, then it is better to start classes with personal instructor. With its help, the workout will be built in a cardio-strength manner with an emphasis on burning calories. It makes sense to involve the choreographer a little later.
Strong muscles (actively involved during exercise) calf muscles, back muscles and shoulder girdle) will allow you to easily and naturally wear high-heeled shoes, while maintaining a proud posture.
Group pole classes are also possible. This great way relax and get rid of embarrassment. You just need to take into account one nuance - it is unlikely that the instructor will be able to distribute his attention equally to all group members. The optimal amount of training is three times a week. A standard lesson consists of stretching (15-20 minutes) and general strength training.
Dress assumes the presence of several sets:
For stretching - T-shirt, long sports trousers and socks (clothing that retains body heat helps quickly warm up muscles);
To work on the pole - short, tight shorts, a tight-fitting top, socks, leg warmers or slippers.
To work on choreography - tight-fitting clothes (for example, leggings and a T-shirt); clothing should emphasize the silhouette of the figure.
It should be noted that pole training is a fairly traumatic sport. Therefore, you should not try to master complex tricks on your own. Even training with an experienced instructor does not promise that everything will go smoothly right away. The result of successful classes will be a spectacular dance, including such elements as twists, tricks and choreography around a pole.
Basic pole dance elements for beginners
In the first lessons, beginners are taught to feel and control the weight of their body.
High chair- the first element for beginners to master. Just hold on to the pole with your hands, hooking it with one leg.
Slingshot- hanging head down with legs wide apart. A basic element for later performing tricks upside down.
Hanging under the knee
Half lotes– hanging in vertical position. The pole is grasped with one leg bent at the knee.
Superman- hanging in a horizontal position. The body on the pole is supported by the legs and one hand. This trick can be used both in combination and as independent element.
tablet- an element similar to “Superman”, only face up.
Embryo- holding the pylon with your feet, you curl around it in a pose that is reflected in the very name of the element.
Each simple element is a kind of base for accessing more complex elements.
There are several international organizations that unite all lovers of pole dancing. The main tasks of these associations are the development of pole-dance and the organization of competitions. The number of fans and those wishing to try themselves in this direction is growing steadily. Its worldwide popularity is evidenced by the fact that the issue of including Pole-dance in the list is being seriously considered Olympic events sports.
An interesting article about why you should choose pole dancing classes, where to start learning and how to get quick results.
IN modern world the reality is that women have to withstand very strong competition. Marriage or a permanent relationship is no longer a guarantee that a woman will always be under the protection of her man. Therefore, she must constantly improve herself and make every effort to be attractive for as long as possible.
Cult beautiful body today is not a joke, a modern lady is not only smart and charming, but also maintains her external beauty for as long as possible. And it is not possible without good physical shape. Floor dancing for beginners helps improve your figure. Next, we will discuss the nuances of pole acrobatics.
What are the benefits of floor dancing?
Poledance builds quickly beautiful shapes bodies. It seems on the screen that the girls are flying around the pole with ease and ease; in fact, only constant exhausting training allows one to achieve professionalism in dancing. When performing tricks on a pole, a huge number of muscles are involved, the muscles of the shoulder girdle, abs and legs work the most.
In addition, dance develops a sense of balance, flexibility, sensory perception music and yourself in it. A woman becomes more confident, has a beautiful posture, sparkle in her eyes, and a graceful gait. The impact of dance cannot be hidden.
It’s wonderful not only to feel the music, but also to be able to express your feelings through movements. Also, poledance training gives quite thrill: fast spins, upside down tricks, false falls, performing exercises that seem to contradict the laws of physics will not leave anyone indifferent.
Pole dance - dance on a pole (pole) combining acrobatics, choreography and elements of artistic gymnastics
How to start doing pole dancing
It is important to evaluate the convenience of the dance hall. Are the pylons far enough apart from each other? You need to understand that spinning around the pole requires a lot of space, and it is important for students not to touch each other. It is also worth checking whether you can see yourself in the mirror from each dance seat, since latecomers usually do not get the most advantageous seats, and assessing your movements in the mirror is very important.
If you have space in your apartment and financial opportunity, it is better to buy a pylon for practicing the elements of your home. This will greatly speed up the results and help you practice the technique “cleanly”. It is not necessary to buy a new pylon; you can choose a used one.
Clothing for classes should be as comfortable as possible, not stretch anywhere, and not interfere with movements. It is important that the areas under your knees, elbows, stomach and ankles are open as these will help you press as firmly as possible into the pole. In addition, you will need alcohol wipes to treat the pole and magnesium - a special powder that helps prevent body parts from sliding along the pole.
Don't forget that pole dancing is a lot of work. Initially, it will not be possible to avoid chafing and bruising. In addition to attending classes to achieve good results It is necessary to devote time to stretching every day, because without this you will not be able to perform movements smoothly and mesmerizingly.
Since pole exercises require strong muscles, it is important to do strengthening workouts such as crunches, push-ups, pull-ups, handstands and rows. But the result is worth it! After all, a beautiful woman is waiting for you at the exit fit figure and the ability to dance sensually and fieryly.
