Decomposition of basic skills of pole dancing
1, one-handed and one-legged hook turn: hold the steel pipe with one hand and walk two or three times away from the pipe in the positive direction. With the help of the inertia of rotation, the inside of one knee hooks the pipe backwards or forwards, and then the other leg is slightly bent back, the waist is straight, and the body is slightly bent to turn around. Rotation usually takes two or three turns.
2. Bend your legs with one hand and turn forward: Hold the steel pipe with one hand, and turn around in the positive direction away from the pipeline. With the inertia of turning, the knee of one leg hooks the lower part of the pipe, the knee of the other leg immediately contacts the pipe and continues to turn, and the other leg can also turn away from the pipe directly.
3. One-handed handstand: Hold the pipe in one hand and walk in circles in the positive direction. Throw the whole body forward with the help of the inertia of rotation and the strength of the waist. Throw your body as far away as possible. Never touch the steel pipe when you come back. But keep a distance from the steel pipe and turn in the same direction. When you turn around, relax and turn your back on the pipe. When your legs fall to the ground, your hands hold the pipe backwards, your legs are slightly open, and you kneel on the ground.
4. Turn back with one hand: grab the pipe with your right hand and walk in the positive direction, pull your left leg forward first, and hold the pipe with both hands. When the left leg falls to the ground, it will draw the right leg reflexively, with the left leg as the center of gravity. At this time, the waist will be straight, the right leg will turn around the tube slightly, and the whole body will turn back around the tube according to the inertia of reflexive rotation. When turning, release your left hand, turn back to the pipe, put your left foot into the pipe, and leave your right leg.
5. Hands fly up: one hand holds the steel pipe in a circle in the positive direction, and with the help of inertia, the other hand also holds the steel pipe, straightens up, flies up and turns around, and faces the steel pipe when turning around, or bends the calf. This kind of rotation usually takes two or three turns, and the number of turns is also more.
6. One-handed flying pipe: hold the steel pipe in one hand and turn it in the positive direction. With the help of inertia, the other hand also grabbed the steel pipe, straightened up and flew in circles. When you turn around, you can face the steel pipe or bend your calf. Let go of one during the turn.
7. One-legged flying tube: grab the tube with one hand and move in circles in the positive direction away from the tube. With the help of the inertia of rotation, the inner side of one knee is hooked or hooked on the tube, and it rotates steadily, releasing the hand. Rotate your whole body on one leg, and then face up or down. This action is actually based on one hand and one foot rotation.
8. Inverted flying pipe: turn the steel pipe in the positive direction in one hand. With the help of inertia, the other hand also grabbed the steel pipe and straightened up to fly and turn around. When turning, turn your waist upward, hook the steel pipe with one leg or both legs, and let go of your hand to continue turning. Is the face up or down at this time? This action is from two hands to one leg or two legs.
9. Throw the whole body: take the pipe in one hand and walk in the right direction. Grab the steel pipe with the other hand and throw your body in one direction with both hands. Throw it as high as possible. When the body is thrown, the legs are up, and the falling direction of the body is controlled, so that the whole body rotates in one direction around the pipe until it falls to the ground.
Can pole dancing lose weight?
Pole dancing is a good fitness exercise, burning about 500 calories per hour, which can not only make women exercise their charming sexy temperament, but also have a great slimming and decompression effect. Slim waist and abdomen practitioners must tighten their abdominal muscles when rotating around the steel pipe to successfully complete various movements, otherwise, as soon as the waist and abdomen curve is relaxed, the center of gravity of the body will fall off immediately.
Obviously, it is very effective in reducing excess fat in the waist and abdomen. It is necessary to do hip-to-tube exercises. For example, tube climbing is a key movement in pole dancing, which will make hip muscles move together, make hip muscles firm and round, and shape sexy hips. Many movements in pole dancing with slender limbs are inseparable from the cooperation of hands and legs. Can exercise the muscles of arms and legs well, not only can reduce fat, but also have the effect of stovepipe.
Pole dancing requirements
Abdominal muscles: Pole dancing can also practice abdominal muscles and gluteal muscles. For example, if you circle around a steel pipe, you must tighten your abdominal muscles to complete various actions. As soon as you relax, your center of gravity will drop immediately.
Arm: Pole dancing relies on the muscle movement of the arm, breaking all the records of "body shaping" and gathering the strength of the whole body. After six classes of beginners, beautiful muscle lines will appear on the body, and the inside of the buttocks will gradually become more compact and round.
Hip: Climbing the pipe is like a childhood game, and the inside of the hip will gradually become more compact and round.
Tips: Essential tips for pole dancing.
High heels or boots: 12cm high heels are necessary for you to hook the steel pipe. You can also choose transparent high heels or riding boots with straps, as long as you don't cover your thighs, so that your knees can stretch freely. Wear boots to protect your feet from pain, because there is no fat on your feet, and it hurts when a novice rubs on a steel pipe foot. Experts suggest that you can also wear high-heeled shoes with thick soles without hurting your back.
Practice place: The dance moves under the pole can be practiced at home, using tools such as tables, stools and doorframes available at home, and at the same time, some simple physical training exercises can be carried out at home, which is helpful for learning the movements on the pole.
CD: After practicing the basic movements, you can choose the appropriate music according to your personal preference. The hottest gyms are LadyMar-malade from Moulin Rouge and HeyMama from black eyed peas. Even Swan Lake can jump out of a different flavor.
Anti-slip powder or gymnastics gloves: anti-slip ensures the safety of dancers;
Special reminder: don't apply too much body oil and lotion before class, which is very dangerous when dancing. These are the requirements of pole dancing.
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