Introduction to sexy pole dancing article One leg stands upside down.

Action essentials: Hold the pole with one leg, and stick the pole naturally on the crotch and upper body to form an inverted shape. The other leg bends back and the arms naturally open. Don't push your upper body.

Body shaping parts: legs.

Error-prone: the waist is too hard. The upper body leans back.

Stand on one leg like a rooster

Action essentials: clamp the rod with one leg and fix the foot surface on the rod. Tilt forward to a horizontal position. Raise the other leg as high as possible, keeping it at the same level as the upper body. Arms spread naturally.

Body shaping parts: legs and waist.

Error-prone: feet, knees and waist don't lean on the pole at the same time. Not leaning forward enough. The waist is too stiff. There is not enough strength on the feet.

caterpillar

Action essentials: Hold the pole with your legs, tilt your hips upward as far as possible, and naturally exert yourself when your waist collapses downward. Hold the pole tightly with both hands. The upper body and head should rely on poles.

Body shaping parts: legs, waist and buttocks.

Error-prone: the legs are not clamped. Hips are not tilted up as much as possible. The waist is too stiff, or it has not collapsed.

Cheating on a steel pipe

Action essentials: grab the pole with both hands and extend your legs outward as far as possible to form a zigzag shape. Keep your upper arm straight and keep your upper body upright.

Body shaping parts: arms, legs, waist.

Error-prone: the legs are not straight. The upper body leans back. Neck back.

Radial

Action essentials: Hold the steel pipe with your arm straight, then bend one leg and clamp the rod with the inside of the leg, then rotate the arm around the rod for one and a half times, and then lift the other leg to bend naturally when rotating. Remember not to lean on the pole in this process.

Body shaping part: arm.

Error-prone: Legs leaning on the pole clamp the pole hard. The other leg did not leave the ground during the rotation.

When you begin to learn the skills of pole dancing, you usually learn the upper pipe first, because the upper pipe is an essential and the simplest movement in pole dancing, and many techniques of upper pipe can only be done after people get 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 and leather boots with bare legs when we go to the pipe, because this enhances the friction between the legs and the steel pipe and prevents the body from slipping.

Climbing a pipe requires effort, feeling and skill. As long as these factors are mastered, climbing steel pipes does not require much effort, which is much better than the wrong method.

The most important thing to learn the skill of steel pipe is to find the feeling before doing it, because when you master that feeling, your body will follow your feeling and then complete the skill through your 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.

When we learned how to pipe easily, we began to learn the skills of steel pipe. The main characteristics of steel pipe technical movements are: turning, turning, hanging and splitting. The related skills and actions are as follows:

Turn: grab the pipe with your hands or hook it with your legs, and let the whole body turn with inertia. This skill requires great strength of arms and legs.

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. 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 rotation usually takes two or three turns, but there are also some turns. There are more turns.

5. Throw the whole body: hold 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.

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.

Turn over: hold the tube with your hands and help your body turn over or turn over with your waist. This skill requires a lot of waist strength.

1, inverted 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 turning, turn your waist upward, hook the steel pipe with one leg or both legs and turn around, release your hands and continue to turn around. Is the face up or down at this time? This action is from two hands to one leg or two legs.

2. 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 touches the ground, it will draw the right leg reflexively, with the left leg as the center of gravity. At this time, your waist will be straight, your right leg will turn around the pipe slightly, and your whole body will turn around the pipe with the inertia of reflexive rotation. When turning around, release your left hand, turn your back to the pipe, put your left foot into the pipe, and leave your right leg. Your body will

3. Hands-free pipe inversion: climb to the top of the steel pipe, turn it up, and slowly loosen your 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.

Hanging: Hook the pipe with the strength of one leg or two legs, with the upper body facing down and upside down. This skill requires higher leg strength.

1. pipe grinding: when you reach the top of the steel pipe, grab the pipe with one hand and clamp it with your 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.

2. Sit on the steel pipe: When you get to the top of the steel pipe, hold the steel pipe straight with your legs crossed, so that you can fix your body in a sitting position and your hands and upper body can move freely.

3. Double-foot winding: Go up to the upper part of the steel pipe, clamp the pipe with your legs, straighten your body, and straddle the pipe with your feet to fix your body. At this time, the hands and waist can move freely.

4. 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.

5. One-legged handstand: Go up to the top of the steel pipe, grab the pipe with one hand, wrap the pipe with one leg, get down after the body is balanced, move freely with both hands and one leg, and then face down.

Introduction to Pole Dancing: Part II 1, Forward Turn

Step 3: Lift your right foot 45 degrees to the left, and level the hook tube at the popliteal fossa clockwise. The left foot bends inertia, the toes of both feet interfere with the knee opening, and the buttocks bend backwards to form a triangle. Turn it clockwise 2-3 times.

Descending: Before landing, the toe of the right foot points to the ground, and the left leg hits 90 degrees to the left and throws it to the right foot with inertia. The toes are intertwined, and the hips are lifted, and you get up.

Step 2 reverse

Step 4: Lift your left foot 45 degrees to the left, and at the same time push your right foot to the ground, turn the left leg (at the popliteal fossa) to reverse the hook, straighten your right leg, slide backwards clockwise, open your knees, cross your toes, push your hips into a triangle, and bend your waist backwards. Turn it clockwise 2-3 times.

Down: Point your right foot to the ground, kick your left leg straight forward, point to the back, and retract your right foot.

3. Turn around with the left hook foot

Step 4: Lift your left foot 45 degrees to the right, lift your left ankle up with your right foot, straighten your right leg backward, tilt it to the left, and rotate it clockwise for 2-3 turns.

Down: point your left foot to the ground, throw your right hand and right leg backward, rotate 360 degrees, and grab it high at the same time. Take back your right leg and close your right foot.

Step 4 turn the top knee

The fourth step is to lift the left foot 45 degrees to the right, and the right foot forcibly lifts the left ankle to hook the fishing rod, with the instep on the left side of the fishing rod. Stick it on the right side of the right leg, the inside of the calf and the tibia, push the buttocks, chest and head in turn, and rotate it clockwise for 2-3 turns.

Bottom method: the same as the left hook foot.

5, straight leg small turn

Step 3: Hook the right leg inward, throw the left leg to the ground and straighten it parallel to the ground. Turn it clockwise 2-3 times.

6, lying fish turn over

The second step is to rotate once, lift the hook rod of the right leg conveniently, suck the leg with the left pedal, put the body down, and attach the right psoas muscle to the tube, then accelerate the rotation conveniently and rotate clockwise for 2-3 times.

7. fly with bent legs

Step 4: Lift your left foot 45 degrees to the right and push your right foot to the ground. The arm forms a triangle with the steel pipe. (The body is far away from the pole) Feet and toes are close together along inertia, legs are open, hips are forced, body form triangle. Turn it clockwise 2-3 times.

8. Fly with straight legs

Step 4: Lift your left foot 45 degrees to the right and push your right foot to the ground. Draw a triangle between your hand and the steel pipe. (Keep your body away from the pole) Keep your legs straight and open to the limit, and turn clockwise for 2-3 turns.

9. Zheng v.

Step 4: Lift your left foot 45 degrees to the right and push your right foot to the ground. The arm forms a triangle with the steel pipe, and the leg (far away from the pole) is lifted up parallel to the ground, with the tip of the leg straight and the knee straight. Turn it clockwise 2-3 times.

10, left squat Xiao Fei.

Lead the pole dancing, suck your legs, keep your whole body on the left side of the pole dancing, and keep sitting. The thighs are parallel to the ground and the calves are vertical to the ground. Turn it clockwise 2-3 times. Landing naturally and squatting left is also the way for all small flies.

1 1, fly in the opposite direction.

In the early stage, fly with straight legs, turn your hips to the right, bend your legs, and stand in front of the steel pipe.

Bottom method: left squat.

12, reverse rotation

Stand on the right side of the steel pipe, grab the pipe with your left hand and walk counterclockwise. Step 3: At the same time, the left hand is down, the left foot is on the ground, the right hand is up, the left foot is on the ground, and the right leg is up. The suction leg rotates counterclockwise for 2-3 turns.

Next method: naturally land, lift your hips and get up.

13, forward-backward

When the forward turn is about to land, stand up straight with your right foot, straighten your left leg 90 degrees, sweep your leg clockwise, and lift your right foot 45 degrees to the right to make a reverse turn.

Descending method: reverse descending method.

14, turn forward-left hook foot

When the forward flip is about to land, point your right foot to the ground, stand up straight, straighten your left leg 90 degrees to the left, and raise your right hand to the left.

Bottom method: left hook foot method.

15, left hook fist-reverse

Lift your left foot. When landing, point your left foot to the ground, straighten your right leg, hold your right hand high, lean back and make a reverse turn.

Descending method: reverse descending method.

16, positive v Xiao Fei-left hook fist.

Fly with a positive V, bend your left leg, hook your left ankle and turn your left hook.

Bottom method: left hook foot method.

17, straight leg upside down

Straight legs fly, the body rotates backwards, the left leg hooks, and the right leg changes from straight to curved. Turn in the opposite position.

Descending method: reverse descending method.

18, turn around with one hand and one leg hooked.

Holding a steel pipe in one hand, walk two or three times away from the pipe in the positive direction. With the help of the inertia of rotation, one knee is hooked or hooked on the pipe, and then the other leg is slightly bent back, the waist is straight, and the body is slightly bent to follow the wind. Rotation usually takes two or three turns.

19, bend your leg forward with one hand.

Holding the steel pipe in one hand, the body walks in circles in the positive direction away from the pipe. With the help of rotational inertia, 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.

20, one-handed handstand

Walking in circles in the right direction with a pipe in one hand. 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. Don't touch the steel pipe when you come back. 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 leg landed, your hand was holding the pipe backwards, and your leg was kneeling on the ground.

2 1, hands flying

Take a steel pipe in one hand and walk in the right direction. With the help of inertia, the other hand also grabs the steel pipe, straightens up and flies in circles, facing the steel pipe when turning, and can bend the calf. This kind of rotation usually takes two or three turns, and the number of turns is also more.

22. Throw your whole body over.

Take a pipe in one hand and walk in the right direction. Hold the steel pipe with the other hand and throw your body in one direction at the same time. The higher the better. When the body is thrown up, the legs are up. Control the falling direction of the body and let the whole body turn around the pipe in one direction until it turns.

23. One-legged flight tube

Grasp the tube with one hand, and the body moves in a positive circle away from the tube. With the help of the inertia of rotation, the inner side of one knee hooks or hooks the pipe, then rotates steadily and lets go of 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.

Pole dancing can strengthen the body, lose weight and shape, relieve the pressure of life and work, beauty beauty, prevent skin relaxation and increase skin elasticity. Can enhance self-confidence, can treat postpartum depression, can enhance the relationship between husband and wife, can enhance the coordination of the body, improve flexibility, can be employed, but pole dancing is also harmful. Health network reminds that pole dancing can easily lead to hymen rupture, so everyone should pay more attention when practicing.