How to begin pole dancing

A Quick Guide On What You Need To Know

Where should I start: pole dancing for beginners

You’re probably wondering, how should I go about learning? Learning pole dancing for beginners can be difficult if you’re not the best at mimicking movement and understanding proper muscle engagement. Some tricks and movements are extremely detailed then. In this case, outsider guidance can be vital. This is why I would suggest everybody begin by enrolling in some kind of class or guided program. Once you become more familiar with the process that goes behind breaking down a combo or trick, self-learning becomes more doable.

Self taught or not, you want to be especially aware of the possibility of injury. A pole coach or program will most likely warn you of common mistakes beginner pole dancers make. This may result in you avoiding possible headaches and injury. There are many pole studios, and online classes that cater to pole dancing for beginners. Try a few out to see if you like their teaching style! If you’re in the Portland area, we offer beginner friendly pole classes.

Prepping your skin for pole

Pole dancing for beginners can be hard with sweaty hands. A weak-ish grip can also get in the way of your advancement of the pole. You’ll hear others suggest using a grip aid, which can come in a liquid, gel-like, or spray form. Grip aid is great when the weather outside is making your pole extra slick, or you’re trying to get a new move. It can however become an unneeded addition to your practice sessions. Some pole people get used to always wearing a grip and constantly having to reapply it, or worse feel they can not pole dance without it on them. As you practice, your grip will get stronger and you’ll be able to determine the correct amount of pressure you should be applying against the pole without sliding down.

As for what not to wear on your skin? Don’t wear lotion or oils. If you’re a person who showers in the morning, skip applying it either after your shower. If you shower in the evening, and plan to pole the next day, you could probably get away with applying it the night before.

What to wear when beginning pole dancing

Firstly let’s talk about footwear. When you’re first starting out pole dancing, wearing 12 inch heels may not be the most practical, However, if your goal is to confidently wear heels around the pole, then it’s not a bad idea to get used to them right off the bat. Dancing in heels and dancing barefoot do feel different. If you tend to practice barefoot a majority of the time, and then randomly decide to wear heels while practicing your normal routine, it’s going to feel different. You may even feel a little like a giraffe on ice if you’ve been neglecting your heels for too long. Wearing heels on the pole is your choice. However, if you want to have the ability to look like you know what you’re doing in heels, then you’ve got to take them out for a spin once in a while.

What style of pole dance you’re practicing will determine your clothing attire. Sometimes you can get away with wearing leggings and longer sleeved shirts if you’re doing mostly floor work. Skin contact isn’t as mandatory then. You’ll mostly likely be introduced to simple spins and climbs as a beginner pole dancer, which need exposed skin. Generally you can’t go wrong with sporty shorts and a sports bra. There are so many businesses out there that sell pole wear specifically. A quick google search, and you’re sure to find some retailers online. A good example of what to wear is shown below.

Another additional piece you can add to your pole wear collection is knee pads. Knee pads are not mandatory if you’re not planning on doing floor work, but if you are, getting yourself a pair is a good investment.

The most important thing to recognize when starting pole dancing

You need to know that your safety is the most important thing, all this being said. When you have a trick you really want to be able to do, or start comparing yourself to other pole dancers, it’s easy to push yourself past reasonable limits. Injury is common amongst pole dancers, but it doesn’t have to be. If you take it slow, and only compare your progress to where you started regularly you should be able to avoid unnecessary injury. This is why I also suggest you film yourself. When you’re feeling stuck in your progress, and have the itch to start jumping into your invert improperly, pull out that video you took of yourself 2 months ago on the pole. Remind yourself of where you came from, and know that you will keep improving.

How To Start Pole Dancing At Home Using Home Pole Dance Pole

Table of Contents

Pole fitness at home has been trending and many women want to learn pole dancing at home. Here is all you need to know to learn using your home pole dance pole

There is huge popularity in pole dancing for exercise. Many women want to learn to start pole fitness at home. Because unfortunately there aren’t pole dancing classes in every town yet. You can take a ballet or Zumba class in most cities, but pole dancing is a different story. In order to run a pole dancing class, it takes quite a bit of an equipment setup. Moreover not all people have that kind of facility to open up classes. Not to mention, there aren’t a lot of pole dance teachers who know pole dancing for fitness.

You might have opted to learn how to teach yourself pole dancing at home; Since there are no classes in your area. Another common reason people learn at home is because pole classes can be super expensive. A private class can be as high as $75 an hour and regular classes in California are as high as $260 a month (for 4 classes in a group). You can take pole dance classes at home for under $20 a month!

Why Many Prefer to Learn Pole Dancing At Home?

Many FEAR publicly learning how to pole dance in front of other woman. Because they are worried “What if I look bad?” or “I think I am too out of shape?” and “Maybe I will get ready by learning at home and then go to class so I don’t look bad?” These are all common and normal concerns woman have.

In addition, if you don’t have a flexible time schedule or you have family duties that are higher priority, then pole fitness dancing at home seems like an easier and more comfortable and cheaper, and more convenient way to learn.

Especially, considering the todays changes in social distancing due to Covid-19 pandemic. Some people prefer to learn while staying at home. It is absolutely doable to learn pole dancing at home. And it might even be more fun since you will eliminate the need of a trainer which gives you a flexible time to learn at anytime of the day. For example there are some that prefer to exercise and do pole fitness early in the morning and there might not be any pole studio open by then.

Whatever your reason, learning how to pole at home for fitness can be unsafe (if not done RIGHT).

When the proper steps have been done to get started safely, then pole dancing at home can be one of the most rewarding and fun experiences of your life!!

In order to start pole dancing there are many juicy detail you need to know. One great way is by downloading our free pole ebook. This ebook goes over everything in more detail than what this article covers, include different How to:

Buy the right pole dancing pole for your unique situation at home.
Use emotional and spiritual growth to get better at pole dancing as you get started learning to pole dance for fitness at home.
Get started with grip aids for beginners including custom tips for your unique skin type, environment, and dance pole finish.
Get started using grip gear to avoid excessive pole burns and bruising which are common for beginner pole dancers.
Choose the BEST home pole dancing lessons for your fitness goals.
Get started losing fat the quickest way possible while pole dancing at home.
And much more!

This free ebook and pole guide called “Everything You Need To Know To Get Started Pole Dancing At Home“. It is FULL of more details and juicy tidbits than I can possibly cover here in this article.

But if you don’t want to download the free guide, here is a basic Step by Step summary of how to get started pole fitness dancing at home:

Step #1: Is Learning Pole Dancing At Home Is Right For Your Individual Situation?

You can start pole dancing for fitness at home – it’s easier than you think. However, there are many benefits to attending class, even if you only go for a short time.

For example, there you learn to climb up on the pole, do pole spins, tricks, or do something like a pole sit and your teacher can spot you. He or she will be able to physically help you and show you what to do.

When you watch a teacher, you pick up a lot of extra tips about how to do things that aren’t always said in an online lesson (unless they offer detailed videos you can watch at home like the free online beginner pole lessons included in the pole kits.).

In addition, having a spotter is the safest way to learn. You can buy crash mats for home but having the teacher there will help you physically execute moves in a specific way to prevent a fall from happening to begin with. Here are some tips if you don’t have a spotter.

When you learn pole at home you don’t have that luxury and a fall off the pole can be dangerous so it is VITALLY IMPORTANT that you choose a teacher that offers proper posture, form, dance techniques, and other safety details in their online lessons as a means to prevent injury while practicing at home.

If you have considered the risks and are certain you want to begin your lessons at home then the next step is choosing the best online pole dancing lessons for you and buying a safe pole dancing pole for home.

Step #2: Start Pole Dancing At Home with the Right Pole Dance Class Teacher for YOU.

Teachers all have different teaching styles and some use heels while others do not. You have decide what you expect to get out of your lessons and then find a teacher that has a similar style to what you want to learn. Go HERE for a good article about whether or not to use heels.

A great way to find a good teacher is to watch them dance. Also read their material on their website so that you can better understand how they go about teaching class.

How To Find The Right Teacher For Pole Dancing At Home?

Also, find out if they are certified. Certified pole dance teachers have a better understanding of how the muscles in the body work and this will always help you avoid injury.

Additionally, Teachers with a background in ballet and other dance forms such as contemporary, jazz and hip-hop can allow them to create very fun routines and in many ways are better than certified pole dance teachers.

Why? Because anyone with a strong dance background, especially in ballet knows the critical value of proper posture, dance technique and stretching. Just because a person is certified in teaching pole dance doesn’t mean they were taught about good dance techniques or how to create good choreography – a VALUE you don’t want to miss!!

However, not all dance routines will be sexy either. Some are mainly for fitness reasons. Others are very sexy, are generally danced in heels and are a lot more exotic.

As a result, it is safer to dance in bare feet and not use heels, especially when dancing a home. Exercising in heels isn’t good for your back or posture. A good pole dance teacher will be all about good posture and balance muscle structure when you are learning. Heels work against this concept.

Besides there are also pro polers out there who teach and if you aspire to go to elite competitions then choosing them as your teacher will be a good idea.

Step #3: How To Choose The BEST Pole Dancing Lessons Online To Start Pole Dancing At Home.

The first step is to consider where you will take your pole dance classes online. Assuming you are learning from home, the best and easiest way to get started is to get a pole dancing kit that include online pole lessons and a dance pole for home.

You want to choose pole lessons that have detailed instruction regarding how to do moves with proper posture and dance technique so you can prevent injury from happening to you.

Take if from somebody who has already been through dance injuries and knows better.

There is a certain way to hold your shoulder position, your feet, your neck, knees, elbows, hips, and so on while you execute pole spins. This posture is important for beginners to learn so they don’t get injured AND so they actually look good while they are dancing. This proper technique is EXTREMELY important if you plan to learn how to pole dance from home.

Stretching and warm up are the important parts of pole dancing. And it should not be dismissed.

Stretching and flexibility training is also critical in good online pole dancing lessons because it will get your muscles warmed up properly before your pole lessons begin. It has been proven that exercising with cold muscles leads to serious injuries. Not only that, when your body temperature is cold, it is a lot harder to grip the pole dancing pole which in turn can cause you to slip and fall – not what we want.

Everybody loves to skip the stretching and warm up section. Inevitably they feel like they “don’t have time to do it” and this is a huge mistake if you want to learn pole at home.

In addition, some pole moves require a certain level of flexibility to execute. If you don’t stretch, you won’t be able to do ALL the pole moves available to you.

It is important to know pole moves are mainly based on the poler’s body weight. which means unlike other sports such as power lifting, you are not dealing with extra weights. But this does mean there is no warm up needed. Stretching and warm up are mainly a way to secure your joints and muscles.

The best online pole dancing lessons will make these critical points known to you in advance, before you begin learning pole dance from home.

Aside from the critical posture and stretching points made above, always be sure to learn every bit of information you can about a move before you attempt to do the move.

Moreover, good online pole dance classes will strive to help you understand where to place your hands and legs and at the proper angle on the pole. You will also need to know points of contact on your skin for grip.

Although the teacher and instructor will help you learn the move as close to the ground as possible. However, almost all moves and tricks that are done really high up on the pole can be learned from the floor first. Always learn from the floor first. You would be amazed that how many online teachers and trainers don’t practice this.

You should also learn how to exit the pole spin, trick, or move in the beginning of the lesson is possible.

All the pole video lessons in our shop are taught with these safety, posture, and dance techniques in mind.

Check out are good recommendation for getting started with online lessons:

As an aspiring competitor who wishes to compete in top athletic competitions, I recommend to try Open Academy’s Complete Pole Dancing Course is top notch with lessons from world champions you can do in your own home.

If you are an everyday woman looking to get started using pole dancing for fitness at home for fun and exercise try the Home Pole Dancing Lessons For Everyday Woman.

And on the event you don’t have a pole yet, you can get free online pole fitness lessons for beginners in a pole kit here >>

Step #4: Buying a Safe Dance Pole and Other Pole Fitness Equipment Needed To Start Pole Dancing At Home.

Buying The Right Dance Pole

There are a lot of different dance poles available to purchase on the market.

Some are not made for exercise and are not safe to invert on. They are poles made to dance around, not on. If you are going to learn pole dancing at home, you need to pick a very safe pole so you don’t hurt yourself.

It simply isn’t worth putting your health at risk over saving a few bucks to get a cheaper pole. Look for quality and don’t skimp because of the price.

As seen in the picture to the left, some poles (in this case it was the Carmen Electra Professional Pole) have been made with thin metal which can bend easily and are not recommended for fitness purposes.

Use A Safe Pole For Pole Dancing At Home

A good sturdy pole will be made of thick heavy duty parts that are ALL METAL. One sign of a cheap pole is the use of plastic parts. Why? Simply put, plastic breaks.

To the left you will see a picture of a plastic pole part. It’s the adjuster bar and the wrench provided in the package actually ripped away the plastic threads when I tried to tighten the pole to the roof! Obviously, plastic is a wrong choice of material to use in the pole.

You can buy a good, sturdy, and affordable dance pole for home for only $20-$40 more. Regardless of the pole use; whether if it is for fitness or dancing purpose; the material use in the pole s crucial for the safety. In conclusion, plastic should not be in any part of the pole as it is not a durable product.

I also have a great video to watch regarding what to look for in a good, sturdy removable and portable pole dancing pole for your home:

GO HERE >> To get a good dance pole with all the good qualities shown in the video above.

Watching many dance pole reviews is a great way to pick a pole for your home as well.

The best choice is a dance pole that is both static and spinning. This will come in handy as you advance and spinning poles for pole dancing make most beginner pole moves easier to do as well.

Additionally, there are certain pole moves that is rather difficult to learn on a spinning pole and some moves are easier on a spinning pole. As a result having a pole with dual function can help learning process more efficient and fun.

A good quality pole will support you when inverting (going upside down) and swinging or spinning on it.

I put together a list of pole dancing poles that I consider cheap due to the use of thin metal and/or plastic parts that ARE NOT suitable to learn pole dancing at home for fitness reasons for your own research:

Spencer’s Stripper Pole
My Sexy Little Pole
Pro Fit Professional Pole
Carmen Electra Professional Pole Kit.

Here is my list of professional grade pole dancing poles suitable for exercise use and inverting at home:

The Pro Quality 45mm Spinning Pole Dancing Pole
Lupit Dance Poles
The X Pole X Pert
The Lil Mynx Rotator.

Reasons I think they are sturdy is due to personal use or experience in my classes, thick solid metal parts, firm and sturdy attachments, quality warranty and brand.

Depending on the pole you choose, you will have other things to consider. Such as; different finish types, different pole diameters and of course poles for different ceiling heights and angles. Click the “How To Choose” button below for more details about how to choose the right dance pole for your home space.

CRASH MATS

Mats are a nice addition to help improve safety when you start pole dancing at home.

The main reason Crash mats are useful is because you don’t always have someone there to spot you. When you are learning alone at home, these mats can help protect you in so many ways and are well worth the investment.

It is commonly known that crash mats help by creating a safety during the pole moves. However, the safety purpose is not the only reason to own a crash mat. Moreover, crash mats known to create a sense of mental security. As a result, the beginner pole dancer can learn new tricks without being concern about falling down and mainly focus on learning the moves.

You don’t need a crash mat right away if you plan to stay grounded, but as soon as you decide you want to climb the pole, invert, do pole spins, or learn more intermediate spins or move, getting a mat can help you avoid unnecessary bruising and other injuries.

Crash mats are not a substitute for a spotter in fact, having them and a spotter is best. We all love soft landings!

You can shop for good pole dancing crash mats of various sizes here >>

Studios are required to be at least 4” thick so I recommend you use that thickness at home as well. You can buy thinner crash mats, but they are not as safe in my opinion.

Step #5: How To Set Up Your Home To Get Started Pole Dancing

Everyone has a unique space in their home. And it can be ultra fun to set up a dance space at home. There are few points to consider before setting up your dance pole space.

This is space for your fitness, fun, and play! A space to enjoy your pole dance routines, feel the music and let your soul soar all while. And above all this is a space for getting the fit and lean body of a pole dancer.

Step #6: How To Get The Right Grip Aid and Gear For Pole Dancing At Home

Your first challenge would be getting a good grip on the dance pole. Especially once everything is set up. Also you need to know this is normal so don’t panic. Grip always improves with time and everybody goes through it.

It is best to use a grip aid when you first begin to learn your pole moves. It takes time for your muscles to improve. As a result you may not be able to hold your entire body weight up right away.

Grips aids will help you learn and in later stages, help you safely do more advanced moves.

Each grip aid is different and you will choose a different product depending on your skin type and climate. Here is a video that will help you choose a grip aid.

Step #7: How To Do Pole Dancing At Home On Your Pole Step By Step

Warm Up

Warming up is the safety measure and should not be dismissed. Always ensure you are warmed up before using the pole.

It’s always important to warm up the muscles before doing any pole dancing. Cold muscles can be easily injured. You can two 3 reps of squats as a warm up, a light jog in your living room, or do an active abdominal routine to get your body warmed up.

Warm up routines can very person by person. However you need to ensure to warm up all the main joints and muscles to avoid injury. Additionally, it is best to focus more on parts that are going to be used more often.

Watch our great video from pole dancing at home series tutorial where I walk you through an entire pole dance class online for free:

Pole Dance Moves

There are plenty of pole moves and tricks available. And every now and then a new pole move will get introduced to the list. However, the fundamental pole moves will mostly remains the same. As a result learning the fundamental moves are rather important, in order to develop pole routines.

Secondly, it is always better to list down the various pole moves. This will help you to develop various pole dancing routines. Pick 2 or 3 of your favorites and focus on getting the pole moves accomplished with ease and proper form. Here is a video where you can learn how to do the Scissor Plank Pole Sit Move:

Pole Dance Routines

There are several basic pole moves and these moves are rather easier for beginners. Here I’ll list some of the moves for you to refer to; Fireman, Knee Spin, Back Hook Spin, Front Hook Spin and the Martini pole move. In order to create a pole routine you need to learn at least 2 to 3 moves. Once you understand those pole moves, then you can try to combine them into a fun pole dancing routine. Also music can help making the routines more fun. Make sure to find a song that you like and practice your routines over it.

But don’t worry If you aren’t a great choreographer. You can learn this pole dancing routine for beginner in this video step by step at home:

Stretch

Never skip on stretching! It’s important. And that is because the more flexible you are the better you will get at pole dancing because many of the advanced pole tricks take better flexibility to execute.

Here is a nice and simple Stretch video (P.S. you could use it for a light warm up too if you wanted):

Cool Down

It is important to cool down after every session. And this practise will help you to regulate your blood flow. As a result your body is reversed back to pre exercising mood. Please ensure to stay hydrated through out this whole process.

Step #8: How To Get The Most From Your Home Pole Dancing Fitness Training For Pole Dancing At Home.

The very best way to get the most is by joining other woman like you on Facebook. Pole dancing at home can be a lonely experience and leave you in a rut as far as knowing how to continue on.

Group activities are more encouraging. And help people to share thoughts and ideas. As a result, people have more incentives to dance and can boost each other’s mood.

Supportive community is an important aspect of pole dancing. And It will help learning process much faster and fun. Moreover, the pole dancing community is full of loving and supportive woman who will gladly help you along the way and help you to keep going.

Try several different teachers and play with different dance styles. Enjoy the bonding experience with other people you meet online!

This is an important piece to help you keep going in your pole journey. Enjoy!!

Save

How to start learning Pole dance

Pole dance is a mixture of dance, gymnastics, acrobatics and fitness, in which everything revolves around the pole. This is not a boring activity, which at the same time helps to become more self-confident, more graceful, more plastic, overcome the fear of heights, get rid of excess weight and form a beautiful figure, get rid of back pain and improve posture. And this is not all the benefits of pole dancing. It is especially important for those involved that they have no restrictions on age and gender. nine0003

You can start mastering the pylon at almost any age and with zero physical fitness. To do this, it is enough to find a suitable school, a professional trainer and strictly adhere to the recommendations received from him.

Preparation for classes

If you want to try Pole dance, start with:

get acquainted with the style and directions of pole dance (sport, exotic, artistic pole). Think about which direction suits you best and for what purpose you would like to master the pylon - to awaken femininity, tighten your figure or, for example, go into professional sports; nine0012
selection of a suitable school and coach. Talk to your friends, read online reviews, explore all possible options. Go to school and talk to the coach. Ask how much he has already been doing, what he profiles, what results he has achieved. If the contact is immediately established, it will be easy and pleasant for you to work together. School should be comfortable. Inspect the halls and locker rooms, check on compliance with safety regulations. Pole dance is still a traumatic direction, it is better to pay attention to this issue in advance; nine0012
purchases of special clothing. You can consult with the trainer about the form for classes. You will need comfortable pulling clothes (top, shorts), possibly ballet flats;
trip to a trial lesson. Take a trial class to see if pole dancing suits you. If you like everything, buy a subscription. If not at all, it is better to look for another hobby, because exercising through force will not give the desired result.

For beginners, this “preparation” for learning Pole dance is indispensable. It is followed by the first classes, physical activity and mastering tricks on the pylon. nine0003

First steps in Pole dance

It is better to start training on the pole in group or individual lessons with a trainer, strictly following all his recommendations. It is not recommended to learn Pole dance from scratch at home - you can get injured and slow down the learning process.

As a rule, beginners are recruited into groups at the same time and train with a gradual complication of the program. Exercises are mastered from simple to complex. First, you will learn to feel the pole and control your body, and you will work on improving your stretching and fitness. nine0003

Do all the exercises suggested by the trainer, but only these. Do not try to quickly jump to more complex figures and climb to a greater height. Do so many repetitions that the trick is perfect and effortless. Gradually gain altitude, be sure to ask questions if one or another point remains incomprehensible even after explanation and demonstration.

From the first lesson, train at full strength, do not give up if something is difficult. Enjoy what you are doing, and then the result of pole dancing will not keep you waiting. nine0003

10 tips for beginners to know

1. What is the essence of poledance?

Poledance is a dance that combines elements of choreography, acrobatics and gymnastics. Do not confuse Poledance with the usual striptease or strip plastic, because during this sport there is a significant physical load. It's like gymnastics on the bar, only the pole is upright.

Pole dancing is especially suitable for women who often slouch. It has a good effect on muscles and joints. Therefore, by exercising regularly, you will achieve a beautiful posture and, as a result, an easy gait. nine0003

2. How does this affect my body? Why is poledance good for health?

Pole is a great exercise machine for arms, legs, back and abs. Poledance not only helps to get rid of complexes, it teaches you to move beautifully, improves stretching and endurance, and also helps to lose weight and make your figure slim. During the exercises on the pole, you lose a large number of calories, the muscles are tightened and strengthened. Active movements speed up the metabolism, thus increasing energy consumption and forming a beautiful body. This happens almost imperceptibly, because during the dance it is much more interesting to form relief muscles and beautiful skin than sweating in the gym. nine0003

3. What do I need to bring to my first poledance class?

Pole dancing involves serious physical activity. Therefore, before each lesson, we warm up all the muscles of the body, joints, do stretching exercises. This requires clothing that will cover the entire body, thereby retaining more heat. Therefore, for a warm-up, we recommend using long T-shirts, T-shirts, leggings, leggings. A good warm-up, when all muscles, ligaments and joints are involved, allows you to avoid serious injuries and sprains. nine0003

In addition to warm-up clothes, you need to have a uniform for training - a short top and short shorts. The body must be in constant contact with the pole, so this is the kind of equipment that is needed. In long clothes, you will not be able to stay on the pole.

4. How are the poledance classes at your school?

All our classes begin with a warm-up. First comes a set of exercises for warming up the muscles, then stretching and flexibility exercises, then for strength in the arms, back, etc. Next, we proceed directly to classes with the pylon. nine0003

Pole dancing requires a special approach. Our teachers work with students who have different physical fitness and expectations from the lessons. In our classes, we learn tricks, twists, stalls (dance on the floor, near the pole) and learn to combine all this into a beautiful, graceful, feminine and sexy dance.

In our school, you can start poledance without being physically fit. The program of our classes is designed so that you first master the basics with a gradual increase in intensity and load. You yourself will not notice how, after a few lessons, you will already be able to perform tricks that previously seemed unrealistic. nine0003

5. How is Polepassion school different from other similar schools in Kyiv?

The Polepassion School takes place in small groups of up to 7 people. When attending a poledance class, you can be sure that no one else will take your pole! You will dance on it 100% of the time, that is, a whole hour.

Teachers, true professionals and experts in love with their work, as well as an individual approach distinguishes our school from others of its kind. These benefits allow you to exercise effectively while developing strength, sexuality and flexibility! nine0003

We have an affordable price! You can sign up for a trial class to see if you want to continue with poledance. You will have the opportunity, for a nominal fee, to try your hand at the art of pole dancing, and then make an informed decision. Check out all the necessary information on our website, look at the photos - we are waiting for your call!

6. Tell us about CrossFit training - what is it and what are they for?

CrossFit - a word of English origin: cross - cross, combine, force; fit - in good shape, strong, healthy. There is no exact analogue of the word crossfit in Russian. CrossFit is a broad concept, it is a set of training, a fitness exercise program designed to work with all muscle groups, which brings up the strength and endurance of an athlete. nine0003

When the need arose for training suitable for any sport and people of all fitness levels, CrossFit was born. This technique includes the techniques of such sports areas as light and weightlifting, gymnastics, bodybuilding, powerlifting.

CrossFit is a complex of trainings for the work of various muscle groups (sometimes several at the same time) with high intensity. CrossFit develops not only the muscles of the athlete, but also trains the heart muscle, respiratory system and brings up the overall endurance of the body. nine0003

7. Don't you think CrossFit is too aggressive for the female body?

Many women feel that CrossFit exercises are not suitable for their fragile bodies and they will not be able to withstand training. Fortunately, these fears are unfounded. You can train, having any physical fitness, and at any age. You have the opportunity to independently select a load for yourself, based on your own feelings.

How useful is CrossFit for women? A variety of exercises and the high intensity of their implementation affects the metabolic rate, so the body begins to actively burn subcutaneous fat. Interestingly, this state is maintained even after the end of classes, for several more hours. CrossFit for women is an effective way to quickly get rid of excess weight and put your body in order. nine0003

8. Are there any health restrictions, such as CrossFit? How do you follow this?

Given the high intensity of this set of exercises, of course, there is an extensive list of contraindications. Simply put, CrossFit can be done by those whose health does not cause any concern. However, below we provide a list of contraindications when it is absolutely impossible to do CrossFit:
• Diseases of the cardiovascular system; nine0103 • Pregnancy and breastfeeding period;
• Any recent trauma;
• Recent surgery;
• Pathology of the musculoskeletal system;

Do not underestimate the upcoming load and before deciding to do CrossFit, you should consult a doctor.

Before class, the trainer asks about various illnesses/injuries/general fitness; then he explains safety precautions, and before starting the lesson, he shows how to perform all the exercises: how to do push-ups, pump the press, legs, etc. correctly. nine0003

9. Tell me about exotic poledance? What is this direction and what benefits does it bring to the body?

Pole Dance Exotic - one of the types of pole dance, aimed not only at the study of tricks and dance sequences on the pole, but also at the development of plasticity and sexuality. Pole dance exotic (floor dance exotic) includes the study of the elements of strip plastic and strip dance.

Exotic Pauldance is, first of all, a dance that symbolizes women's freedom, joy, femininity, theatricality and artistry. This dance can be practiced by all women who want to discover new facets of their character and their sexuality, regardless of age, height and configuration . nine0003

10. Do I need to have some basic physical fitness to practice pole dancing? How do you select students for your school?

Being physically fit is an advantage, but not a requirement to start training. Most people who have expressed a desire to take up pole dancing have no sports or dance experience.