Pole dance is a great alternative for those who want to exercise in a fun way and investing in sensuality. Their practice involves burning calories, strengthening and flexibility, good points whatever the sporting activity. Their practice is suitable for any age and everyone can develop skill in the area with a few months of training.
How about betting on this different dance to improve your confidence, physical health and reduce stress? Pole dance may be the right choice to replace the monotony of the gym and bring excitement to your routine.
What is pole dance?
Pole dance is an activity that works the physical fitness and balance of those who practice by dancing around a polished metal bar, with its essence in sensuality. Its origin is in India and the circus activities of the United States of the 1920s. Its history in Brazil has a milestone in 2008, the year in which the first specialized school was opened in the country, in Curitiba.
The movements involve stunts, such as climbs, descents and jumps at the height of the bar, putting into question the degree of mobility of the practitioner. The activity lends gestures of ballet, Olympic gymnastics and contemporary dance, displaying static and agile positions, with or without the bar for support.
Your workouts require strength and flexibility, as well as promote muscle toning and lean mass gain through the development of strength throughout the body, focusing on the back and abdomen. Music is also a confirmed presence in this practice, influencing with its rhythms in dance movements that make classes great spaces for expression.
Read also: 8 reasons to start pole dancing
Pole Dance Benefits
Pole dance is a lot of fun and full of benefits for the athlete. Its advantages range from burning calories to relieving psychological stress. Check out some of the gains that student Ana Isadora Meneguetti indicated as characteristic of this sport:
Improved flexibility
If you're one of those who can't even go down for a coin, pole dancing can be a big help. It requires you to improve your flexibility and contributes to your body being in constant physical change.
Sleep improvement
Sports activities help to make your body feel more physically tired, which makes you sleep better once you have spent the amount of energy stored during the day. After a series of good nights sleep, you will notice the positive changes in your day.
Calorie burning
One of the best benefits of pole dancing is the calorie burning. Each hour and a half class consumes 600 calories. The result will be a drop in your measurements and a few pounds less in the balance.
Improves self esteem
How about gaining confidence and raising your self-esteem through this activity? This is what provides a pole dance class. Because this practice has roots in sensuality, one ends up discovering qualities that were not even imagined. Overcoming new challenges every class enables great personal achievements and this is great for your mental health.
Read also: Ballet fitness: dance and exercise with high calorie burning
Muscle strengthening
Pole dance works both aerobics and muscle strengthening, as well as the strength of the traditional gym. So after some time you will notice an increase in lean mass due to muscle work and obviously you will also notice fat loss and physical toning.
Gain of musicality
Playing sports involving music is wonderful for improving your notions of musicality. This quality represents your ability to create or play music and also a greater sensitivity to contemplate melodies.
Balance improvement
Practices that force the athlete to take flight also require that the balance be to a high degree. The more confident you are that your body has no oscillations or deviations, the better the movement and the greater its benefits.
The amount of good points of this sport is impressive. So many benefits make pole dance a perfect choice not only for those looking to take care of their physical body, but also for those concerned with other aspects of health.
Who can practice?
There are no age restrictions for those who want to exercise with pole dance. According to pole dance practitioner Ana Isadora Meneguetti, it is possible to find special classes designed for sensual pole, fitness, contemporary, exotic and artistic, seeking to cover all who are interested in the activity.
Read also: 12 Best FitDance Choreographies to Burn Calories at Home
To begin training, simply enroll and begin the execution with teachers, with one or two classes per week for beginners. Performance gains vary according to one's predisposition, depending on several factors. But all have the ability to reach high degrees of difficulty, the rule is to dedicate.
Precautions
Whatever the activity, caution is extremely important. In this case is no different, there are rules and some precautions that must be followed. The main ones were highlighted by pole dance teacher Cris Silva:
- Do not practice the activity if you are injured. Intensity of movement can aggravate problems such as herniated disc;
- It is wise to avoid the practice if you are going through a bout of labyrinthitis. The characteristic spin of the sport can make the dizziness of the disease worse;
- If you are under high stress, it is recommended that you seek a way to relieve tension before exercising on the bar. Tightening of muscles caused by high levels of stress or anxiety can impair movement;
- Always warm up your body before exercising so your performance is as good as possible.
With regard to safety aspects, the risk of injury significantly decreases. Following these tips will make no mistake, right?
Learn more about pole dance
With so much information, anyone's curiosity to know more about this practice is aroused. Check out some videos to learn more about the movements of this activity full of benefits:
Warm-up and stretching movements for pole dance
To practice pole dance, you need to follow a sequence of stretching and warm-up movements that vary from class to class. One hour of exercise, for example, requires about 15 minutes of preparation.
Pole dance competition
There are several championships of this practice around the world. In them, participants compete in categories divided according to the degree and type of activities. The movements are amazing!
Strength training
Pole dance requires a lot of physical strength from the practitioners. How about checking out some movements responsible for boosting this work of strengthening? It sounds difficult, but trainers tell us that with the right dedication it is possible to reach the most complicated levels.
Pole dance choreographies
Pole dance can be your passport to the dance world. One of the coolest points of this activity is the involvement with the musical universe combined with the elements of bar training. Venturing into choreography can be a lot of fun!
It is impossible not to be surprised at demonstrations of such a charming practice. Working out with the possibility of having fun and further developing your sensuality while gaining health is all good.
How pole dancing changed my life (and can change yours)! (April 2024)
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