Pole dance benefits: a complete dance

What is pole dancing?

Definition and origin of pole dance

There pole dancing is a fascinating discipline that combines dance, acrobatics And strengthThe dance is performed around a vertical bar. Originating in Canada in the 1920s, during the Great Depression, it was practised by fairground dancers, nicknamed "Hoochie-Coochie", who used the central poles of tents to perform dances that were both suggestive and acrobatic.

Evolution of the discipline: from circus to recognised sport

Since its beginnings, pole dance has seen a boom in popularity. dramatic development. Initially seen as circus or striptease entertainment, it gradually moved into bars and nightclubs in the 1950s and 1960s. The 1980s marked a turning point, with international expansion, particularly in North America, England and Australia. Pioneers such as Fawnia Mondey and Katie Coates worked to ensure that pole dance was recognised as a form of dance that could be practised worldwide. sports and artistic disciplines in its own right.

Today, pole dance is supported by international federations such as the International Pole Sports Federation (IPSF) and the World Pole Sports and Arts Federation (POSA). It is also recognised by the French Dance Federation and the Ministry of Youth and Sport.

The different styles of pole dance

Pole dance comes in many styles, offering incredible richness and variety. The sports pole focuses on gymnastic and acrobatic performances, while the artistic pole dance emphasises creativity and personal expression. Other styles, such as pole fitnessThe focus is on muscle strengthening and physical fitness, and the pole exoticwhich explores sensuality through expressive movement. Each style allows you to explore unique facets of this discipline, making a practice diverse and rewarding.

The basic principles of pole dance

Equipment required

For a practice safe And effective pole dancing, it's essential to have the right equipment. The pole dance barThese include removable, self-supporting and those equipped with systems that allow rotation and fixed positions. To enhance grip and guarantee safety, the use of grip is essential, whether in the form of powder, special leggings or adapted gloves. A safety mat, also called crash matIt is also essential for reducing the impact of falls and preventing injury, especially when performing aerial or complex manoeuvres.

Fundamental techniques

THE basic techniques of pole dance encompass the basic movements that form the foundation for more complex figures. These include initial positions such as standing, crouching and hanging, as well as turning and moving along the bar. Supports and holds, essential for maintaining a solid grip and controlling movement, are key skills to master. It is important to learn how to use different parts of the body, such as the hands, legs and torso, to interact effectively with the bar.

Progression and levels

Pole dancing offers structured progressionwith lessons and training organised by level, from beginner to professional. Each level introduces new techniques and figures, encouraging the progressive development of skills. Beginners focus initially on basic positions, supports, holds and simple moves, such as hanging upside down, a position that may seem intimidating at first but is fundamental to pole dancing. As skills improve, practitioners can explore more elaborate tricks, such as the spinsand combinations of movements in the air and on the ground.

The physical benefits of pole dancing

Overall muscle strengthening

There pole dancing the body's muscles, offering a great workout. all-round muscle strengthening. By holding onto the bar and performing various movements, participants simultaneously strengthen the muscles of the arms, legs, thighs, torso and back. This discipline places particular emphasis on the deep muscles, especially those of the abdominal belt, helping to create a flat stomach and a slimmer figure.

Improved suppleness and flexibility

Practising pole dance considerably improves flexibility and the flexibility. Advanced figures require great joint mobility and the ability to stretch the body around the bar. Specific warm-ups and stretches, such as those practised in Flexy pole classes, help to develop and maintain this flexibility, thereby reducing the risk of injury and improving the quality of the movements.

Developing endurance and cardio

Pole dancing is an excellent cardiovascular exercise that improves endurance and physical fitness. The sequences of figures and dynamic choreography require considerable endurance, enabling you to burn a significant number of calories. A pole dance session can burn around 350 calories in 75 minutes, making it comparable to other forms of intense aerobic activity.

Work on balance and proprioception

Pole dancing requires a thorough workout of thebalance and some proprioceptionor the ability to perceive the body's position and movement in space. Practitioners must maintain their balance when performing complex movements, often inverted or upside down, which strengthens the proprioceptive muscles and improves body coordination. This focus on balance and proprioception promotes greater stability and reduces the risk of falls and injuries.

Mental and emotional benefits

Boosting self-confidence

There pole dancing plays a key role in improving the quality of self-confidence and theself-esteem. By assimilating new techniques and perfecting routines, enthusiasts develop a sense of pride and accomplishment. The confidence they acquire spills over into various areas of their lives, leading to more confident decision-making and greater comfort with their own bodies. Visible progress and advancement in practice reinforce this confidence, contributing to a more positive self-image.

Reduced stress and anxiety

There pole dancing is also effective for managing stress and theanxiety. Sustained physical activity promotes the release of endorphins, the feel-good hormones that reduce stress. It can also act like a moving meditation, helping to reduce anxiety and improve sleep quality.

This practice offers an escape from everyday worries and contributes to emotional balance.

Development of creativity

There pole dancingPole dancing, a true art form and creativity, offers the opportunity to express one's personality and emotions through dance and performance. Participants can choose from a range of styles, such as artistic pole or exotic pole, to assert their individuality.

This creative approach encourages greater self-awareness and strengthens social ties. The freedom to create and perform your own choreography encourages creativity and thepersonal expression.

Improving posture and body awareness

There pole dancing is also helping to improve posture and some body awareness. The movements and figures practised require correct alignment and an acute awareness of the body's position in space.

This strengthens the back and shoulder muscles, improving overall posture. What's more, regular practice helps you develop a better awareness of your body, facilitating greater understanding and control of your movements, which can lead to improved coordination and a reduced risk of injury.

How do I start pole dancing?

Choosing the right studio

Selecting a pole dance studio is a key factor in guaranteeing rewarding experience and safe. It's essential to choose a studio deemedwithqualified instructors and experienced.

Explore the online advice and ask for recommendations to identify a quality studio in your area. Check that the atmosphere is welcoming and that there is a supportive communityThese are key factors in facilitating your integration and boosting your motivation.

Preparing for your first session

Good preparation is essential before taking part in your first session pole dancing. Opt for tailored clothing for excellent grip on the bar, such as shorts and sports bras.

You can practice barefoot or with shoes, although it is advisable to start barefoot for better grip. It is important tomoisturise your skin regularly, but avoid applying oil or cream in the 12 hours before the lesson to avoid slipping. A warming up suitable is essential to prepare your muscles and prevent injury.

THE specific warm-ups Pole dance warm-ups, usually lasting between 15 and 30 minutes, are essential to prepare you for the moves you'll be performing. Guided warm-up sessions are available online or can be provided by your instructor.

Frequency and duration of training

There frequency and duration Pole dance training depends on your level and your goals. For beginners, we suggest starting with one or two weekly sessions, each lasting between 60 and 90 minutes. This approach encourages progressive development of strength, flexibility and endurance, while avoiding overloading the body.

It is essential to plan periods of recovery between sessions, adopting techniques such as resting and stretching. Set yourself short and long-term objectivesKeeping track of your progress can also play an important role in maintaining your motivation and assessing your progress.

FAQs

Which muscle does pole dancing work?

There pole dancing involves a wide range of muscles throughout the body, including :

• Shoulders and upper back Deltoids, Trapezius, Latissimus Dorsi, Rhomboids, Rotator cuff group.
• Arms and hands Biceps, Triceps, Brachioradialis.
• Core Transversus abdominis, Rectus Abdominis, Obliques internus and externus, Serratus Anterior.
• Lower back Erector Spinae, Latissimus Dorsi, Obliques.
• Lower body (hips and buttocks) Hip flexors (Psoas major and minor, Iliacus), hip muscles, hamstrings.
• Legs Quadriceps, calves, hamstrings.

What effect does pole dancing have on your body?

Pole dancing offers many benefits for the body. It provides a complete workout, strengthening the muscles of the arms, shoulders, core and legs. It improves flexibilityparticularly in the back, hips and legs.

By strengthening the core, pole dancing also improves the posture and balance. It's an excellent cardiovascular workout that helps burn calories and manage weight. It also increases body awareness and coordination, and can boost self-confidence and self-esteem.

Can anyone pole dance?

YesPole dance is accessible to everyone, regardless of gender, age or level of strength and flexibility. The classes are designed to progress gradually, allowing you to develop strength, flexibility and self-confidence.

Why do women pole dance?

Women turn to pole dancing for a variety of reasons: it gives them a sense of security, a sense of identity and a sense of belonging.empowerment and of freedom of expressionPole dance is a fun and artistic activity that promotes creativity and personal development, all within an inclusive and caring community. Pole dance is also a fun and artistic activity that fosters creativity and personal development, all within an inclusive and caring community.

Conclusion

There pole dancing is proving to be a multi-faceted discipline, offering a vast range of possibilities. benefits physical, mental and emotional. It helps to strengthen muscles, improve flexibility and suppleness, while developing endurance and cardiovascular capacity. This activity also encourages better self-confidenceIt helps reduce stress and anxiety, and awakens creativity.

Thanks to its diversity of styles and levels, pole dance is open to everyone, regardless of age or physical condition. It's time to let yourself be seduced by the pleasures and benefits of pole dancing. Join a recognised studio, prepare properly for each session, and let yourself be carried away by this activity that transforms both body and mind.

Pole dance is more than just a sport or a dance; it's a path to a new level of fitness. overall health and a deep sense of well-being. So why hesitate? Start pole dancing today and experience its incredible ability to transform your life.

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