Content

• Steps
• Method 1 of 5: Preparation
• Method 2 of 5: Performing a Twist
• Method 3 of 5: Pylon Climbing
• Method 4 of 5: The Firefighter Spin
• Method 5 of 5: Learning Transitional Movements
• Tips
• Warnings

Pole dance training is gaining popularity all over the world because it is an interesting workout that requires physical exertion and at the same time gives you the opportunity to feel strong and sexy regardless of whether you are wearing 11cm stiletto heels or you are training as usual. tracksuit. All you need to train is a secure pole, determination and a desire to get rid of your complexes. If you want to learn how to pole dance, just follow these instructions.

Steps

Method 1 of 5: Preparation

1. 1 Find a pylon. More and more sports centers include pole dancing as one of the creative ways to get fit. Contact your sports center and see if they offer this service. In addition, you can find out if there is a network of sports centers in your area offering this workout. Pole lessons and private instructors are often available at local gyms, so it's worth asking about this as well. If you have not found anyone who could help you master this difficult art, you can simply buy a pylon and install it in your home.
   • If you want to train comfortably at home, you will need a detachable pole that you can install by following the instructions carefully. The pole must be exactly the same as the distance between the floor and the ceiling and must be positioned in such a place that you have enough room for all the movements.
2. 2 Choose the right clothing. When preparing for a pole session, choose comfortable clothing so that your arms and legs are bare. The degree of sexuality is up to you. By exposing your skin, you will be able to grip the pole much better and therefore move safely. Try barefoot to improve your grip. If you feel confident and comfortable and want to look sexier, you can wear heels, or athletic shoes for better grip.
3. 3 Don't use body oils or lotions. Do not apply oils or lotions to your body prior to pole training. You will slide off the pole and this could result in injury. It is also best to wipe off dirt and grease before training.
4. 4 Stretch. As with any workout, you need to warm up and stretch before doing a pole session. Stand up straight and bend over to reach your toes with your hands, roll your head and shoulders, stretch your quads (thigh muscles), bend your leg, and stretch your toes towards your butt until you feel a pleasant pull on both quads.
   • To warm up your wrists, lock your hands together and pull them back so that your palms are facing away from you. To grip the pole properly, your fingers and wrists must be well warmed up.

Method 2 of 5: Performing a Twist

1. 1 Grasp the pylon. Stand behind the pole with your inner leg at the base of the pole. Using your stronger hand, grasp the pole at about head level. Extend your arm so that you hang from it, leaning away from the pole.
2. 2 U-turn. Keep your outside leg straight, swing it to the side and at the same time take a step around the pole, rotating on your inside leg. Bend your knee slightly for a graceful movement.
3. 3 Grasp the pylon with your leg. Place your outside leg behind your working leg. Shift your weight onto your back leg and wrap your inner leg around the pole, keeping the girth firmly at knee level.
4. 4 Arch your back. At the very end, bend your back back, lowering your arm, so you increase the depth of the bend. To do this, you need flexibility. Bend your back as much as you feel comfortable, and be sure to grip the pole firmly with your arm and leg. Hair can be pulled back or left loose if you want to look sexy.
5. 5 Straighten up. Straighten your torso and lower your leg off the pole to prepare for a new movement. The basic twist is ideal for beginner pole dancers and is ideal preparation for more challenging moves.

Method 3 of 5: Pylon Climbing

1. 1 Stand facing the pylon. The first step to doing a basic "climb" is to stand a step away from the pylon, facing it. Grasp the pole with one hand.
2. 2 Grasp the pylon with your feet. If you are holding the pole with your left hand, lift your left leg and vice versa. Then lift your leg up on the pole and at the same time grasp it with your other hand. Bend your foot and place it on one side of the pole with your knee on the other side. You will need this leg in order to properly anchor yourself on the pole and create a solid base on which to rest your other leg.
3. 3 Grasp the pole with your other leg. Now pull up on your arms. Make a swinging motion with your leg, hook your foot on the first leg and place your knee on the pole so that you have a firm grip on the pole with both knees. The two legs now create a platform that you will use to climb the pole.
4. 4 Move your arms up. Raise your arms about half a meter up to make space and stretch.
5. 5 Pull your knees up. Using your abdominal muscles, pull your knees up about half a meter.
6. 6 Grasp the pylon with your feet and stretch out. After you have bent your knees, you need to lean back a little, and then squeeze the pylon with the muscles of the legs and straighten the body, at this time the arms should stretch up the pylon.
7. 7 Repeat these steps until you complete the climb. Repeat a few more times until you reach the top of the pylon or are at a level where you feel uncomfortable. This circuit will help you climb the pole while working out your muscles and looking sexy.
8. 8 Go down. You can simply slide down, as firefighters do, or you can hold onto the pylon with your hands, raise your legs in front of you and, releasing them for a second, swing your hips and drop to the ground. This method is a little more complicated, but it looks more sexy, and it also gives an amazing feeling.

Method 4 of 5: The Firefighter Spin

1. 1 Grasp the pole with both hands. Stand next to the pylon so that it is closer to your weaker side. Then place both hands on the pole so that you hold it like a baseball bat, the distance between the hands should be about 30 cm. The hand that is closest to the pole should be on top, and the one that is further down. The lower arm should be at about eye level.
2. 2 Swing around the pylon. Take a step with your foot closer to the pole, swing with your outer leg, this will help set the force. This movement will create enough force to comfortably rotate around the pylon.
3. 3 Jump onto the pylon. Pull up on the pole so that all of your weight is on your hands for a second. At the same time, jump onto your inside leg and grasp the pylon with both knees. Be sure to grip the pole firmly to avoid slipping.
4. 4 Rotation. Continue to hold onto the pole with your hands and knees, rotating and sliding down at the same time until you stand on both feet. The higher your arms are on the pole at the start of the movement, the longer you will rotate until you get down to the floor.
5. 5 Straighten up. After landing, bring your hips back and return to the starting position while standing.

Method 5 of 5: Learning Transitional Movements

1. 1 Make a wave. Wave is an excellent transitional movement between any twists or climbs, it is performed while standing. To make a wave, simply stand in front of the pylon and grab it with your working hand. The knees should be slightly bent and the legs should be on one side of the pylon so that the body is approximately 30 cm from the pylon and the legs are at a comfortable distance from each other.
   • First, tilt your chest towards the pole, then bring your hips back, then bring your shoulders back and your hips forward again and repeat these movements. The body wave should appear as one continuous movement, and not as several separate ones.
2. 2 Wiggle back. To perform this sexy movement, start with a straight stance with your back against the pole. Raise both arms above your head and grasp the pole. Then roll your hips from side to side while sliding down the pole until you are squatting. In this movement, run your hands in front of your body to your knees.
   • Then instantly spread your knees to the sides and quickly return to a standing position.
3. 3 Wiggle down. For this movement, you need to stand facing the pylon, place your feet on one side of the pylon at a comfortable distance. Grasp the pylon with your working hand just below head level. Then roll your hips from side to side, sliding down the pole until you are squatting. When you are at the bottom, bring your hips back and lift your torso until your upper torso is completely extended.

Tips

• Check with your doctor and make sure you are fit and fit to embark on such challenging workouts.
• With the advent of detachable poles that can be installed (and safely removed) at home, your debut as a dancer can be exactly what you want it to be. However, to prevent it from becoming a complete fiasco, make sure the pole is securely fastened according to the manufacturer's instructions. Give yourself plenty of room and make sure nothing is hindering your movements.
• If you do not feel perfectly comfortable (and stable), it is better to train barefoot rather than in heels.
• Always warm up and stretch well before exercising, then cool down and allow your body time to cool down.

Warnings

• Never practice on the pole with oil and lotion on your skin, this will make the pole slippery and dangerous. Before training, the pole must be wiped and cleaned of grease and dirt, this will help ensure a strong grip.
• If you are dancing in a club, use disinfectant wipes before going out. You never know where other dancers have been.
• Do not try to dance on "toy" poles, they are only for posing. Such poles are not designed for human weight and any attempt to dance on such a pole can result in serious injury.
• If you plan to use your dance pole for exercise and expect it to support a lot of weight, don't buy a pole with plastic parts - they break.