Pole dance is a way of exercising while having fun to keep the body fit and sexy. When dancing, you can wear high heels or sneakers. Whatever you wear, pole dancing is beneficial for strengthening muscles and maintaining health. Before dancing, make sure you use a professionally installed pole to avoid injury!
Step
Part 1 of 4: Preparing Before Dancing
Step 1. Find information about where to practice pole dance
Recently, more and more gyms are opening pole dance classes as a creative way to stay in shape. Visit the nearest gym or dance studio to find out the pole dance practice schedule. Many dance teachers are willing to teach pole dance in gymnastics studios or dance studios. Look for information about this online or visit a gym in your city.
If you can't find a place to practice or a teacher who teaches pole dancing, install a pole at home and learn it yourself
Step 2. Learn pole dancing at home
If you want to self-study at home, buy a pole and install it at home according to the pole installation instructions. Make sure the posts are securely attached to the ceiling and floor. Prepare a practice area that is roomy enough for you to move freely. Test the pole safety before use.
Step 3. Wear clothes that don't cover your arms and legs
Before dancing, wear clothes that expose your arms and legs. This way, you can hold on to the pole with your hands and feet, so you can safely perform various movements. If you want to look sexy, wear high heels if you have mastered the pole dance technique. For those of you who are just starting out, wear sneakers so you can grip the bar firmly with both feet.
For a stronger foot clamp on the pole, dance barefoot
Step 4. Don't smear yourself with oil or lotion before practicing pole dance
Smearing your skin with oil or lotion before dancing can cause you to fall off the pole and this is very dangerous. Before dancing, take the time to wipe the pole to remove any oil or sweat that stuck to it the last time you used it.
Step 5. Stretch your muscles before taking a class or practicing on your own
As with other sports, you need to do some light stretching as a warm-up exercise before practicing pole dance. Stand straight and lean forward while trying to touch your toes. Rotate your head and shoulders several times. Bring your heels close to your buttocks to stretch your quadriceps muscles.
Interlace your fingers and then point your palms forward to stretch your wrists. Your fingers and wrists should be flexed so you can hold the bar well
Part 2 of 4: Doing the Wrap Around Move
Step 1. Hold the post with your dominant hand (eg right hand)
Stand straight while extending your right arm to the side and holding the bar at head height. Bring the sole of the right foot to the post while treading the floor. Hold the pole firmly and then hang on to the pole. At this time, let the left arm hang relaxed.
Step 2. Rotate around the pole
Straighten your left leg and stretch it to the side. While resting on the ball of your right foot, rotate around the post. Bend your right knee a little so that the movement looks more beautiful and graceful.
Step 3. Hook the legs on the posts
After turning, trail your left foot behind your right foot. Transfer your weight to your left leg and then hook your right foot on the bar. Make sure the post is behind the knee crease when you hook your feet on the bar.
Step 4. Bend back
To end this movement, bend backwards while still holding the bar firmly in place. Lower the grip of the right hand so that the back can be arched further. Today, body flexibility plays an important role. Arch your back as much as you can while keeping your right leg hooked and holding the bar firmly.
Step 5. Stand straight
Straighten your body and remove your right leg from the post. Get ready to do the next move or end the exercise. As a basic pole dance move, the wrap around is perfect for people who are just starting to learn pole dancing and is useful as a transition to more difficult moves.
Part 3 of 4: Performing the Climb Movement
Step 1. Stand facing the post
Hold the pole with your dominant hand (eg right hand) while standing straight at a distance of 25-30 cm from the pole.
Step 2. Hook one of the legs to the post
Lift your leg (on the same side as the hand holding the bar, i.e. your right foot) and hook your right ankle on the bar. Now, hold the pole with both hands. At this time, the sole of the right foot is on the left side of the post and the right knee is on the right side of the post. Later, the right leg will become an anchor that holds the body from dropping when you lift your left leg.
Step 3. Wrap your left leg around the post
Use the strength of your hands to lift your body off the floor while swinging your left leg in front of the bar and then hook your left heel on the bar. Clamp the post firmly with the inside of your knees so that you hang on to the post using the strength of your legs and arms. At this time, the position of the feet becomes a solid foundation so that you can climb the pole.
Step 4. Move your hands and knees 30 cm up
Move your hands about 30 cm up so you can climb higher then slide your knees up. Use the strength of the abdominal muscles to lift the knee 30-60 cm.
Step 5. Clamp the pole with both feet
After bending your knees, lean back slightly and then clamp the bar with your leg muscles. Use leg strength to straighten your body as you move your arms up.
Step 6. Repeat this movement until you are done climbing
Practice climbing to the top of the pole or you'll feel tired. This exercise will allow you to climb a pole while exercising. In addition, you look sexy when climbing.
Step 7. Get off the pole
You can descend while doing a fireman slide, which is to slide while holding the pole with your hands and clamping the pole with your feet. In addition, you can slide while holding the pole and then release the foot clamp for a moment. Straighten your legs forward and rock your hips as you lower your feet to the floor. This move is amazing, but it takes a lot of practice to get good at it.
Part 4 of 4: Performing the Fireman Spin Gerakan Move
Step 1. Hold the post with both hands
Stand near the bar and hold the bar with your non-dominant hand (eg left hand) while extending your left arm out to the side. Then, hold the bar with your right hand under your left so that you're holding a baseball bat. Spread both palms at least 30 cm. Make sure your right hand is at shoulder level.
Step 2. Swing your body around the post
Bring your left foot close to the bar and swing your right leg around the bar to create momentum so you have enough energy to swing around the bar.
Step 3. Jump onto the pole
Use the strength of your hands to lift your body so that you hang on the post for a moment. Use your left foot to jump and then pinch the pole with both knees. Make sure you hold the post firmly so it doesn't slide down.
Step 4. Rotate around the pole
Holding firmly on the post with your hands and feet, keep turning while leaning back. Take advantage of the momentum as you jump onto the pole to keep you spinning.
Step 5. Stand straight on landing
Slow down until you have both feet on the floor. The higher your hand is when you first grab the bar, the longer it will take you to spin before landing. As soon as your feet touch the floor, lean your buttocks back and then stand up straight again. By now, you've finished practicing some pole dance moves.
Tips
- Lay a sheet of cork (which can be assembled like a puzzle) on the floor around the post to protect your knees as you practice the movement on the floor.
- Pole dance is often underestimated because it has something to do with striptease. Don't be swayed by what people think if you like pole dancing.
Warning
- Don't dance using ornate poles used for posing. The pole is not able to support the body so that it can cause serious injury if used for dancing.
- If you want to use a pole to exercise, support a heavy body, or perform an inversion posture, don't buy a pole with plastic components, as they may break during use.
- Before practicing pole dancing, consult with your doctor to make sure you are healthy and fit enough to do any energy-consuming physical activity.
