Necessary
- - firmly installed pylon;
- - comfortable clothes: T-shirt and shorts;
- - sports mats;
- - magnesia or creams, gels to enhance the adhesion to the pylon;
- - initial physical training (but not required);
- - a competent coach.
Instructions
Step 1
Purchase open-toed clothing for your workout. It will be difficult to practice on the pole in a tracksuit. For the exercise, the connection between the pole and the human skin is important. Closed clothing will slip and increase the risk of falls and injury. Short shorts and a T-shirt are enough for a beginner.
Girls are encouraged to wear a sports bra. To strengthen the coupling with the projectile, agents are used - magnesia, creams, gels.
Dress warmly after studio sessions before going outside.
A warm relaxing bath or shower with contrast will help you avoid discomfort after your workout.
Step 2
You can train even at home. The main thing is to purchase and install a projectile.
The pylon can be properly secured by the installation technician. A loose or wobbly pole can lead to complex injuries that require a long recovery. At a distance of two meters from the pylon there should be no objects limiting movement during exercise.
For beginners, group or individual lessons with a trainer are recommended. The master will assess the physical fitness and determine the intensity of the training.
Step 3
Before you start exercising, do some stretching and strength training.
Muscle strength of the arms is important for performing tricks on the pole. Trained arms allow a person to pull themselves up and keep themselves in the air.
Stretching makes joints mobile and muscles elastic, which reduces the risk of injury. Beautiful and graceful elements are obtained by people who regularly attend stretching lessons.
Muscular and plastic pilon girls periodically attend stretching and strength training classes. General physical fitness develops the flexibility and strength required for pole acrobatics.
Step 4
It is recommended to go to a trial lesson and understand the capabilities of your own body. Pole training has several directions:
Exotic - most dance moves are done on the floor. It differs from striptease in the absence of undressing.
Art is a pole classic that includes dance moves and power tricks.
Sport / Fitness is a challenging pole sport with many strength tricks.
Demonstration programs during performances include elements that demonstrate excellent stretching: splits and folds. Beginners start training from the "lower" floor of the pole. Over time, the elements of the "upper floor" - in the air, become available to them.
