Fitness pole dancing is divided into two parts: the skill on the pole and the dance action under the pole. The skill of putting on the pole can make every muscle of your body get effective exercise, especially the arms, thighs, hips and waist, which can play a good role in losing weight and shaping; Pole dancing combines sexy jazz, belly dancing, ballet and other dance elements, which not only embodies the dancer's flexibility, but also has a strong feeling of passion, thus exercising the coordinated distribution of muscles such as chest, arms and buttocks, thus increasing your sexiness and self-confidence. Not fitness-oriented, this kind of dance should not be too soft and lively, so as not to be suspected of "hot dance" in nightclubs, nor should it be too rigid and lose the beauty of dance. And because of the large amount of activities, it is best to do some stretching and warm-up exercises before dancing.

Nowadays, pole dancing is very popular in the world. Special steel pipes are divided into three types: 50 mm, 42 mm and 40 mm, which are used by people with different figures or hands. The British also designed portable steel pipes for ordinary students. However, Roland Steel Pipe Fitness Dance Club generally uses 50 mm steel pipes, including the detachable portable steel pipes designed by Roland himself, which can accommodate nearly ten students to practice.

Second, pole dancing-dress code

Please prepare a pair of boots when you start practicing. The height can be long or short, as long as the thighs are not covered, so that your knees can stretch freely. The standard pole dancing boots are black soft leather products, which should be knee-length. In this way, it is very convenient to climb the pole with friction and fix the balance of the upper body with both legs in the pole dancing stage.

Upper body, tight elastic vest and flat-legged shorts are common dance clothes, and bright or contrasting colors such as black and yellow are the most common. You can also choose your favorite sexy clothes according to your personal preferences, but you should take shorts that are safe and not exposed but can expose thigh muscles during exercise as the bottom line.

Pole dancing is different from dances in India and Pakistan. Pole dancing should not wear jewelry and excessive accessories, but prepare some anti-slip powder or gloves for gymnastics. Choose strong and sensational music, such as jazz or disco.

Third, pole dancing-skill movements

When dancers begin to learn pole dancing skills, they usually learn the upper pipe first, because the upper pipe is the necessary and the simplest movement of pole dancing, and many pole dancing skills can only be done after people have been put on the pipe first. There are four most commonly used methods to climb the pipe: climbing the pipe with both hands and feet, climbing the pipe with both hands and one foot, jumping on the pipe with both hands and turning over with both hands.

We usually wear clothes with bare legs and leather boots when we get on the pipe, because this enhances the friction between the legs and the steel pipe and prevents the body from slipping. What you pay attention to when climbing the pipe is not the strength of hands and legs, but the heart, feeling and skill of climbing up. If you master this feeling and skill, your hands and feet can easily climb onto the pipe without too much strength. In this case, it looks much better than climbing onto the pipe with great strength of hands and feet. The most important thing to learn steel pipe skills is to find the feeling before doing the action, because after mastering that feeling, the body will follow the feeling and then complete the skill through physical strength and posture. This kind of technical action played from the inside out looks very professional and natural, which makes people feel very good.

The main characteristics of steel pipe technical movements are: turning, turning, hanging and splitting. The related skills and actions are as follows:

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 rotation, the knee of one leg hooks the lower part of the pipe, and the knee of the other leg immediately contacts the pipe and continues to rotate, and the other leg can also directly rotate away from the pipe.

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.

10. pipe grinding: when you walk to the top of the steel pipe, grab the pipe with one hand and clamp the pipe with two legs. When your body is balanced, you can rock back and forth or up and down, and your hands can move freely. When your legs move inward, you can grind the pipe.

1 1. Sit on the steel pipe: Go to the upper part of the steel pipe, hold the steel pipe with your legs straight up, hold the steel pipe with your legs crossed, and fix your body in a sitting position, so that your hands and upper body can move freely.

12. Leg winding: Go up to the upper part of the steel pipe, clamp the pipe with your legs and straighten your body, and fix your body with your feet across the pipe. At this time, the hands and waist can move freely.

Pole dancing and pipe sitting:

13, leg handstand: it is the most basic handstand action. Go to the top of the steel pipe, grab the pipe with one hand and clamp the pipe with two legs. After the body is balanced, stand straight down and move your hands freely. At this time, the legs are up and the head is down.

14. One-legged handstand: Go up to the top of the steel pipe, grab the pipe with one hand and wrap it with one leg, then go down after the body is balanced, and move freely with both hands and one leg. At this time, the upper body is facing down.

65438+) One-foot hook posture, the foot hooked on the steel pipe can bear the whole body. At this time, the back of the body is attached to the steel pipe, the head leans backward, the body leans forward, and the feet and hands that fix the body slowly relax, so that the whole body slowly slides down the steel pipe. When landing, you can stand up on your hands, or you can turn around the steel pipe at the speed of your body falling, and then turn over.

16. Split in the pipe: After the pipe is put on, grab the upper part of the steel pipe with your right hand and clamp the pipe with your legs. After the body is balanced, it can move up and down in the air, and the other hand holds the steel pipe part below the hip to support the body, and the legs are stretched out straight up (measuring the degree of stretching of the legs), and the upper body is straightened. At this time, the distance between the body and the legs between the hands is about 90 degrees.

17, split outside the pipe: When we can move freely on the steel pipe, we can create many actions that we think are beautiful or creative according to our own abilities. These actions are difficult to others, but they are easy to do by themselves. When splitting outside the pipe, as long as you fix your body on the steel pipe with your hands, you can split freely: horizontal fork, vertical fork, side fork, front fork, back fork and so on.

18, throwing scorpions: This action looks more difficult, but the skills to master it are very simple. Grab the pipe with both hands, jump up, spread your legs and clamp the steel pipe. At this point, your legs clamp the upper part of the pipe and put the steel pipe head down. Grasp the steel pipe with both hands and adjust the position of your feet. One foot hooked the steel pipe, the other foot touched the steel pipe, and both feet seemed to clamp the steel pipe. In fact, the foot hooked on the steel pipe can bear the whole body, so that the body, hands and one leg can move freely. Holding the steel pipe with one hand high and one foot low is more convenient for physical activity. Use the strength of hands and feet to control the whole body activity, lift the hips, and let the body crawl backwards on the pipe, like falling backwards. The whole movement is mainly supported by the strength of hands and feet. This action can also be done in sequence after climbing to the top of the steel pipe.

19: flag-raising: a skill in acrobatics. Method 1: Hold the pipe in tandem with both hands. The whole person jumped up and supported the steel pipe up and down with both hands. The whole body hangs down beside the steel pipe, and the legs are backward. Method 2: After putting on the pipe, fix your feet on the upper part of the steel pipe to bear the whole body. At this point, hold the steel pipe head down, grasp the lower part of the steel pipe with your right hand, grasp the upper part of the steel pipe with your left hand, straighten your waist, bend your calf backwards, and the whole body looks like a flag weave. The whole movement is mainly supported by the strength of hands and waist.

20. Slide the pipe with one hand: go up to the top of the steel pipe, clamp the steel pipe, face the pipe, hold the pipe with your right hand up, reverse or right hand, lean against the steel pipe beside you, hold the steel pipe with one leg straight, and kick the other leg straight back, secretly controlling the body to rotate gently. At this point, the whole body leans slightly around the pipe and slowly slides down. This is recognized by dancers as the most beautiful technique in pole dancing. People fall asleep, one hand seems to be tied to a steel pipe, and the whole body slowly falls down. As long as the breeze blows gently, the body rotates slowly around the pipe. If the dancer wears elegant dance clothes when doing this action, when the dance clothes fly in mid-air, the whole action of the whole person looks so beautiful and sad. There is no other skill on the pipe that looks simpler, more beautiful and harder to do than sliding on the pipe with one hand. Doing this action requires a lot of hand strength, and it is difficult for dancers with insufficient hand strength to do it well. But again, as long as you still rely on your feelings to do the tricks on the tube, because you can't learn many difficult moves, but you can do them well without more practice when you accidentally find your feelings.

2 1. Hands-free pipe inversion: climb to the top of the steel pipe, turn it up, and slowly release the hands and legs. Turn into an "I" shape and clamp the tube by the strength of the inner thigh and waist. The whole thing looks like a word "I" upside down on a pipe.

22. Step on the vertical fork at the top of the pipe: Go to the top of the pipe, grab the steel pipe with your hands, step on the pipe with your feet, and open the vertical fork along the leg of the pipe.

Dancers perform pole dancing according to their own dance needs or the laws of low tide, high tide and low tide. You can also follow the law of easy before difficult, easy before difficult. In this case, the dance techniques look more layered, and you can know at a glance that they are carefully choreographed. If you don't follow these rules in pole dancing, it will be difficult to catch the audience's appetite.

Four, pole dancing-form:

1. unipolar dance

In the process of solo pole dancing, dancers' dance movements are more natural, self-centered, and they can use their own movements and skills at will, while the dance style is determined by themselves, undisturbed and quite free.

2. Pole dancing for two

It is much more difficult for dancers to perform parallel bars than single pole, because parallel bars not only refer to two people dancing pole together, but also pay attention to the coordination of dance movements and wind music skills. If two people don't cooperate in dance movements and bagpipe skills, you dance yours and I dance mine, it's not a real parallel bar dance, like parallel bars dance. If the dance movements and pipe dancing skills of two people are not beautiful or natural enough, it will destroy the effect of the whole dance and make the audience feel that the dance is chaotic and not beautiful. Might as well watch solo dance. However, if dancers perform well in parallel bars, they are more powerful, aesthetic and artistic than horizontal bars. Pole dancing is a kind of highly entertaining dance, which is generally suitable for performing in bars, discos, lap dance bars and other entertaining stages, and does not require too much space, because it can make the audience see the beauty of pole dancing skills and movements more clearly and feel the charm of pole dancing.

Five, pole dancing-props requirements:

1. Thickness requirements

(1) General requirements

The tube used in pole dancing is about the same thickness as a straight special drinking cup, and its diameter is about four to six centimeters.

(2) Not too thick. If the diameter of the pipe is too large or too thick, it is not convenient for female dancers to do technical movements on the pipe.

(3) Don't be too young. If the tube used for pole dancing is too young, it will be bad. After the dancer gets on the pipe, her legs can't be clamped, and it's easy to slide down, giving people the feeling that she is easy to bend, unstable and unsafe.

2. Material requirements

(1) Not all pipes used for performing pole dancing are steel pipes.

(2) There are many brass pipes, so sometimes we call it brass dance.

(3) There are iron pipes. The surface of the iron pipe is coated with a layer of paint, which is much more frictional than the steel pipe and copper pipe, but it is not as slippery as the steel pipe and does not hurt the skin. It looks very cold, showing the indifference of the dancers. Therefore, the pipes used for pole dancing in most venues are steel pipes.

3. pipe height: the pipe used for pole dancing is about three meters high. This height is suitable for pole dancing. However, in some venues, the steel pipe on the pole dancing stage is very short, and people can reach it with their hands raised, which limits the skills of many pole dancers in the pipe. The steel pipe used in pole dancing is too high and not good.