Speaking of pole dancing, people's past impression refers to the pole dancing skills popular in nightclubs or adult clubs in Europe and America to show sexy dancing. The dancers tried their best to make sexy and hot moves around the steel pipe with their flexible bodies. By the beginning of 2 1 century, pole dancing has evolved into a fashionable fitness and weight loss exercise, which is extremely popular among white-collar workers in Europe and America, especially women.

In fact, pole dancing is a whole-body exercise, but the most important thing is the exercise of abdominal muscles, buttocks and arm 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 body will fall off immediately. Pole dancing will also exercise the muscles of the buttocks. When climbing the pipe, it will be like a childhood game, and the inside of the buttocks will gradually become more compact and round. Pole dancing relies on the muscles of the arm to complete the action, breaking all the records of "body shaping", as if to gather the strength of the whole body. Pole dancing burns 500 calories per hour. An hour and a half pole dancing course is equivalent to jogging 10 km. You can lose 5 kilograms by practicing pole dancing normally for 20 days. Pole dancing practice can also relieve the pressure of life and work, enhance women's self-confidence and beauty, prevent skin relaxation, increase skin elasticity, treat postpartum depression, and enhance the relationship and employment of husband and wife.

Practice shows that after six classes, beginners will have beautiful muscle lines on their bodies, and the muscles with developed arms are slender but powerful. Fan Yi, the forerunner of China pole dancing internationalization, once said, "Everyone should practice pole dancing, and every girl should practice pole dancing."

Stage attribute

Prepare a vertical steel pipe. There are also the most common feather scarves, remember to have colorful ones. Anti-slip powder or gymnastics gloves: anti-slip ensures the safety of dancers.

Dress

Male pole dancing shows strength and masculinity. First of all, pay attention to dress, tight shorts and tight tops, so that students can better see their body curves and movements. Wearing shorts is to facilitate the lifting action on the pole. The steel pipe is clamped with the bare skin of the thigh, so that it will not slide down, so that many actions can be completed. Over-the-knee boots can not only increase the direct friction between the leg and the steel pipe when climbing the pole, but also protect your leg from too much pain.

Choose your favorite sexy clothes according to your personal preference, whether they are cute, shorts or even sexy underwear. The most important thing is to show your thighs. After several barefoot exercises, if you can hook the steel pipe, you must wear high heels. Whether it is transparent, high heels or riding boots, as long as the thighs are not covered, let the knees stretch freely. You can practice putting your weight on 12 cm high heels first. Learning basic movements such as jumping, squatting and getting up can make you feel better balanced. The expert's suggestion is that you can wear high heels with thick soles without hurting your back.

Practice place

Dance movements under the pole can be practiced at home, using ready-made tools such as tables, stools and doorframes 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.

music

After practicing the basic movements, you can choose the appropriate music according to your personal preferences. In London, the dance classroom played Mrs. Marmalade in Moulin Rouge, Hey Mom in black eyed peas, and tom jones's You Can Leave Your Hat on. Or rock music with strong rhythm is also suitable.

Jumping method

Look at every pole dancing method, it's probably the same. First do warm-up exercises on the ground, then imitate the stretching movements of classical ballet, yoga or aerobics, or add some push-ups and sit-ups, and the dance will begin. Wearing high heels is like a ballet dancer putting on dancing shoes and stroking a steel pipe, ready to indulge in it. At first, you should hold the steel pipe with both hands, let yourself walk slowly around the steel pipe, then practice smiling gracefully, transfer your body weight to the steel pipe, show your confidence, and then jump back to the ground gently. No matter how many moves you make, you must be able to skillfully combine different postures to look more posture.

Special reminder

Don't wear too much body oil and lotion before class, which is very dangerous when dancing.