Pole dancing does not require any specific body parts. Rather, it combines two of our most fundamental movements: the hip toss and the side stepping. Both can be performed in a variety of places around the body. But the hip toss is especially advantageous in the body, where it allows for vertical balance and quick turn around the waist. The side stepping on the other hand is a very powerful counter balance and is especially effective for creating a balance for the legs during long turns. A body part is necessary for both sides. The hip toss works with either the legs or ankles, while the side stepping is best performed with the arms. How? This is a long and technical topic. To start with, I’d like to suggest doing the hip toss and side stepping in the side stepping position or you can use a standing pole as a platform. As always, take care when you do something with a big movement in your back. It could be the most efficient way to accomplish a task, but just like any other movement on the body, it will only be as effective as the proper form. If you don’t need the full dynamic range of motion, then your back will just be a bad spot for this exercise.
How long should the class be?
The goal is to do four pole dancing drills in as short a time as possible. This is to minimize the energy expenditure in both the body and the mind, so they are also best utilized as a recovery work. If you feel like you can complete the class in one hour, then you’re probably in the right place. However, we usually do one or two extra drills or a rest between each routine to help build up the stamina. For instance, we usually do six full circuits of either the Hip toss or Side stepping at the end of each workout. This keeps the body in a more focused state and builds up that muscle memory for your entire next training session.
I have done my homework well for my pole dancing class, but how do I know this will actually help me?
First and foremost, you have to do more than just dance in your classes. You have to focus on more than just your moves. There’s always much more to learn, but it all starts where it begins: your body. Do whatever you can to create a balanced way of body thinking that results in more efficient energy. Take a moment to think about your body, how it is functioning and the energy that is put into it and how you can improve it. This is
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