You wouldn’t touch a dance pole with a barge pole? You might want to reconsider it... It is an official sport and a sophisticated workout with artistic touches. Pole dancing combines elements of gymnastics, acrobatics and unconventional strength training. Want to give it a try? Please make sure you read the text on exercises with a vertical pole.
Pole dancing – why is it worth considering for exercise?
Being commonly associated with eroticism, pole dancing has been overshadowed by other gymnastic endeavours for a long time. It was only added to sport disciplines in 2017, even though the tradition of acrobatics with a vertical (initially wooden) pole dates back several centuries. Fortunately, the opportunities offered by that sport ousted the stereotypes and pole dancing has become one of the most fashionable, most spectacular and engaging forms of physical activity. It is worth emphasising that pole dancing is an activity for every one – not just women of all ages (except pregnant women), but also men and even children. Every person who wants to improve their overall fitness, stamina, coordination and body awareness can attend dance classes of that type.
Exercising with a vertical pole is:
- a workout involving more than 90% of the muscles in your body – from wrists to shoulders and buttocks down to ankles and feet;
- a way to tone your body – make it more lithe and flexible;
- intense calories burn even at the beginners’ level (even 500 calories during one workout);
- work on your balance, flexible and graceful movements;
- a way to learn self-acceptance – overcome your barriers and handle stress;
- great fun for those who love art and sports!
[Translate to English:]
[Translate to English:]
Pole dance – dlaczego warto go trenować?
Powszechne skojarzenia z erotyką sprawiały, że pole dance długo pozostawał w cieniu innych gimnastycznych aktywności. W poczet dyscyplin sportowych został wpisany dopiero w 2017 roku, chociaż tradycja tanecznej akrobatyki przy użyciu pionowego słupa (początkowo drewnianego) sięga nawet kilka wieków wstecz. Na szczęście potencjał tego sportu wyparł stereotypy i obecnie taniec na rurze to jedna z najmodniejszych, najbardziej spektakularnych i angażujących form aktywności fizycznej. Aktywności – co warto podkreślić – absolutnie dla każdego: nie tylko dla kobiet w każdym wieku (poza ciężarnymi), ale też dla mężczyzn czy nawet dzieci. Na zajęcia taneczne tego typu może uczęszczać każdy, komu zależy na poprawieniu ogólnej sprawności, wytrzymałości, koordynacji i świadomości ciała.
Ćwiczenia gimnastyczne przy użyciu pionowego drążka to:
- wysiłek angażujący ponad 90% mięśni całego ciała, od nadgarstków, przez barki i pośladki, aż po kostki i stopy;
- sposób na wyrzeźbienie sylwetki, poprawienie jej gibkości i elastyczności;
- intensywne spalanie kalorii już na poziomie podstawowym (nawet 500 kcal podczas 1 treningu);
- praca nad równowagą, a także płynnością i gracją ruchów;
- nauka samoakceptacji, pokonywania ograniczeń i panowania nad stresem;
- świetna zabawa w artystyczno-sportowym stylu!
Pole dancing for beginners – what to expect?
Do not worry that you will embarrass yourself by getting stuck on the pole during the first training or that you want to do acrobatics, even though doing splits is way beyond your capabilities. You can try pole dancing, whether you have any previous gymnastics experience or not, whether you are short or tall, at your ideal weight or not, and particularly when you have complexes regarding your own body.
You will overcome all roadblocks in your body and mind over time, provided you start the training from the beginning with a good instructor at a renowned dance school or fitness club (you will find it in our MultiSport facility search engine). During the first classes, you will learn more about the equipment, the easiest dance moves and you will implement accompanying routines, such as the correct warm-out or the mandatory stretching. As you build skills and self-confidence, after a few months you will be able to do acrobatic sequences you did not think you were capable of doing even in your wildest dreams!
Remember though that success comes at a price and you must be aware that you may suffer injuries typical for that type of sport, such as bruises, scratches or light contusions. If you have had some more serious injuries in the past, please consult an experienced trainer or even with a doctor before you begin the classes – pole dancing is not only supposed to be spectacular, it must be safe – first and foremost!
Pole dancing workout – how to prepare?
Before starting a pole dancing class, make sure you remember to:
- wear tight sport cloths, such as a tank top and bike shorts;
- have light socks – some poses are done barefoot, and others can be done in light socks;
- do not put on any creams or body lotions on the day of your classes (oily skin can cause the pole to be slipper and can make it more difficult to exercise);
- tame your mane – if you have long hair, make sure you get a grip on it by making a pony or a bun;
- wear sports underwear to keep everything in place as you exercise;
- bring a towel and water – you’ll be in a sweat, that’s for sure!
- have a positive attitude and confidence in your body;
- Bring your MultiSport Card – let it be the impulse to embark on a journey with this truly (r)evolutionary sport!