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Pole dance figures for beginners are e.g. chair spin, fireman, carousel, open V. As skills increase, pole dance positions can be developed by adding to new, acrobatic elements, such as in handspring and iron, which are recommended to advanced players. Check out the video basic pole dance figures without which this sport could not exist.

Pole dance figureslook light and fluid thanks to the exercises that develop strength and stretch the muscles of the training person. Initially, certain figures are difficult, but as the strength increases, it is easy to make more and more complicated passages and so-called "drops", i.e. controlled drops.

Do you want to try to make them? Watch the video in which instructor Paulina Kościewicz from Hook Studio Pole Dance shows how to perform individual figures for beginners, intermediate and advanced.

Pole dance - figures for beginners

During the first pole dance class, you can learn basic rotations, such as:chair(chair spin),fireman(fireman ),carousel(carousel),hook(front hook),back hook(back hook). See how to do them:

The figure chair spin( chair ) is made on a static pipe. Hold the tube with one hand (the arm is straightened and pointing upwards), then perform three steps: with the inside leg, the outside leg, and the inside leg again. We make a gentle swing with the outer leg and take off the inner leg, direct the free hand towards the tube and grab it at hip level (type of grip: grip) and spin. The stronger the breakout, the greater the rotation force will be, and thus - the chair spin looks much more effective. Later in learning, you can perform this spin without holding your lower hand.

In pole dance training, it is better to patiently strengthen your body, so that you do not give up classes after an injury.

Once you develop strength and your initial fear of bar exercise is over, you can begin to climb the pole. The moment of starting this phase of learning depends on your individual predispositions. At this stage you will learn about such figures as:crucifix-sticking to the tube with the legs,sit (sitting) , i.e. sticking to the thighs.

Close body contact with the bar may cause slight pain and bruising as the entire body weight rests on the bar. Fortunately, after a while you will get used to this kind of tension and you will feel less pain with each step on the tube, which may make it easier to perform the next figures.

At the beginner level, you also learn inverted figures. The body must already be strong enough to enter the tube with greater certainty, so the risk of injury is significantly reduced, but this is not always the case. So it is better to patiently strengthen yourself during classes, so that you do not give up training due to an injury later.

In more difficult open V and lean back figures you need to have very strong legs, which must be tense all the time.

Inverted figures include:basic invert(inverted crucifix, i.e. upside down),chopper(open V, inverted V) andlean back(layback, cross knee release - with a bent leg in the knee and cross ankle release - with both legs straight).

The most problems with implementation are open V and lean back. In lean back, we keep on our legs and tilt the body backwards - which is often very problematic due to the fear of letting go of the hands and changing the position of the body. At this stage, you need to have very strong legs, which must be tense the whole time you perform the figure.

How to layback? Step on the tube, then sit down (sit), bend one leg (the bent leg is above the straight leg), tilt the body back, all the time holding the tube with your hands and pull your legs towards you so that the bent leg is blocked with the tube (additional blockade, or rather pressing the lock is a straight leg). When you have a firm and firm hold, slowly lean back and let go of your hands. Lose yourself to such a level that your head is facing downwards. Hold on for a while and return to the starting position. Here, in addition to strong legs, you also need to have strong abdominal muscles to help you pull yourself to the tube.

Important

For safety reasons, place a mattress around the tube before starting your workout. Also remember that the risk of injury decreases as your strength grows - strong muscles throughout your body are the best protection against an uncontrolled fall.

For this reason, when training pole dance, do not limit yourself to pole dance exercises - also use strength exercises with dumbbells. Also, don't stay away from the gym, and women can also benefit from training on machines.

Pole dance - figures forintermediate

People who have mastered the basic figures can move on to learning more complicated ones - these arehandspring ,butterflyandsuperman . Watch the video how to do them step by step with the instructor:

The most famous figure that is targeted by many Pole Dance practitioners ishandspring . The handspring twisted grip is a position that you can enter in the same way as into a butterfly, except that here you only use your hands. Move your hips away from the tube with your feet pointing towards the bar. First, you can gently tug your feet off and try to stretch your legs over you (inverted V). A good method is to try to stabilize the handspring position while holding the legs against the tube so that the body does not swing sideways when you take them off.

Handspring has many more advanced variations and combinations, e.g. elbow grip handspring (hook the upper hand on the tube in the bend of the elbow) or handspring pencil (hips close to the tube, legs straight up).

Other figures worth knowing and trying out at this stage are:butterflyandbutterfly extended . You can enter the butterfly via inverted crucifix. With your head down, push your hips up. Position your body parallel to the tube. Place one hand down in the underpinning, the other closer to your hips.

You can hold the butterfly in various grips, but at the beginning I recommend the twisted grip (the upper hand is turned with the thumb inwards), because it is a very strong and solid grip. Then put one leg behind you and leave the other on the bar. Hold this position and return to the crucifix. Slowly slide down to the floor or go to basic invert, then to inverted V and go down to the ground.

Important

Figures that are taken upside down may be problematic due to a disorientation, because we are in the opposite position to our normal position. It is difficult to determine the location of the limbs on the tube, e.g. the left hand is confused with the right hand and vice versa. A good way to get this under control is to train in front of the mirror. The sense of balance also has to get used to the new position, so it is worth observing where and how we arrange the body.

Pole dance figures for advanced players

In the video below, you'll learn how to make the most difficult pole dance figures:gemini(scorpion) andiron X .

Doiron Xyou can go from handspring. This figure can be compared to the human flag, i.e. a very hard and forceful exercise that engages not onlyshoulder muscles, but many others, such as the latissimus, parallelogram, polygon, trapezius, spine extensor, oblique and rectus muscles of the abdomen and many others. Iron X differs from the human flag in that the legs are ironically split in twines. Even though it is a simpler version of the flag, it is still a very difficult exercise.

Another pole dance figure for advanced players isgemini(outside leg hang), which you can start doing while standing very close to the pole. Keep both hands on the bar at face level. Take off your inner leg, pulling your entire body up. It is very important to keep your arms bent at all times because once you straighten them it will be difficult to grip the tube with your leg.

Hook the outer leg under the knee, pull the other leg from the tube in the opposite direction (not on yourself). This makes it easier to position yourself sideways on the tube. Find a comfortable place between your ribs and hip, gently lie down, and press the tube against your armpit. Slowly let go of your hands and pull them out behind you. If you want to come back from the outside leg hang, grab the tube with your hands, take your leg off and go down to the floor.

The catalog poledancedictionary.pl provides one more stage of learning - extreme, but in many cases it is associated with the advanced level, because it is difficult to distinguish and divide them. In some schools, the master level is defined as the highest level.

This will be useful to you

Pole dance is a new sport that was started by Fawina Dietrich, who recorded pole dancing instructional videos in the 90s. The first official World Pole Dance Championships were held in 2008 in Manila, the capital of the Philippines. Interestingly, the founder of the association that organized the competition is a Polish girl, Anna Przepłasko. After graduation, she left for Asia, where she met and became fascinated with pole dance. For years, IPDFA has been striving to make pole dance an Olympic discipline. Pole dance appeared in Poland in 2010/2011.

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Dance