Pole dance is one of the aerobics that helps train the body and maintain an effective figure, receiving a lot of attention recently. To help you have more information about the benefits and some notes on how to practice Pole dance, please read the article below.
What is Pole Dance?
Pole dance is also known as artistic pole dance. By using poles as props and combining them with jazz dances, folk dances, ballet, belly dances, or modern dances, etc. Pole dance requires the practitioner to have good endurance, flexibility, and high physical strength because, during practice, you need to move your entire body.
Similar to aerobics and acrobatics, pole dance is considered a new type of sports dance. Pole dancing helps you train muscle groups, especially the abdominal muscles, arms, and hips. Therefore, pole dancing helps you lose weight, reduce stress in life, and keep in shape very effectively.
What benefits does pole dancing bring to practitioners?
Pole dancing is a new, creative, and very attractive exercise. Therefore, many people have chosen this subject in the process of practicing to improve health and shape. Pole dancing also brings many benefits to practitioners. Some of the outstanding benefits include the following:
Effective weight loss exercise
When mentioning the benefits that Pole dancing brings to the body, it is impossible not to mention the effect of helping to lose weight. As mentioned, artistic pole dancing techniques require movement in the abdominal muscle groups, arms, hips, and almost the whole body to maintain balance when performing movements on the pole. Therefore, Pole dancing can help burn 500 calories per hour of practice. If you spend about 1.5 hours practicing every day, equivalent to running 10km, after about 20 days, you can lose 5kg.
Reduce stress
Pole dance also helps reduce stress, and relieve tension and pressure encountered in daily life. When pole dancing, you will be immersed in the cheerful, bustling melodies of the dance. The basic pole dancing movements are not too difficult, easy to learn, natural, simple, and beautiful. In this cheerful atmosphere, under the enthusiastic guidance of the coaches, you will feel the relaxation, comfort, and gentleness in every movement of each rhythm, each movement. After completing, you can dance independently to the music you love. From here, the pressure of work and life will also “disappear”.
Help the body healthy and flexible
Pole dancing is an exercise for all parts of the body. Right from the start, this sport requires the practitioner to perform many movements that require the simultaneous use of muscle groups such as abdominal muscles, back muscles, arm muscles hip muscles, etc. at the same time. Therefore, this is considered an ideal exercise to build and train a healthy body. When you persistently practice Pole dance for some time, you will feel the difference in your body. You will feel healthier, your arms and legs will have more strength, and when performing normal daily activities, you will not easily lose strength or lose breath. Over time, if you do not exercise regularly, the joints will begin to become stiff and limit their range of motion. This can lead to premature joint wear, body aches, and a higher risk of injury, etc. Pole dance is a suitable sport that you should refer to to help your joints practice flexibility. When performing pole dancing movements such as stretching, twisting, or bending the body, you will have the opportunity to train your muscles and joints to become more flexible, stimulating the recovery of the inherent flexibility of the joints.
Good for the cardiovascular system
According to experts, adults should spend about 2.5/week practicing body training exercises with appropriate intensity. Such training will help reduce the risk of cardiovascular disease by 35%, diabetes by 40%, and cancer by 20%.
Pole dancing is one of the exercises that are recommended for practice. By combining the movements of all parts of the body, your heart rate will be trained to be more stable. Compared to other aerobic exercises, Pole dancing seems to bring more benefits to cardiovascular health.
What are the characteristics of Pole dancing?
The common characteristics of Pole dance include the following things to note:
- This is a sport suitable for both men and women.
- When practicing this sport, the practitioner needs to use the entire body to create shapes on the pole, so it requires the body’s flexibility and agility, weight balance on the pole, and the ability to use muscles skillfully.
- Pole dancing not only helps practitioners quickly regain a hot body but also creates opportunities for them to effectively improve their ability to perceive music.
- Skin friction is a “key” factor when performing pole dancing exercises.
Therefore, you need to choose the right costumes and supporting accessories.
Some notes when learning pole dance
Pole dance is a sport that requires many basic requirements and techniques before starting to practice. Therefore, to ensure that you can effectively promote the effectiveness of pole dance exercises, you need to pay attention to some of the following issues:
Prepare comfortable clothes
You should choose tight-fitting, short clothes that expose your thighs, arms, and waist. Legs, feet, and knees are likely to “collide” with each other when you first start practicing pole dance. Therefore, you can wear boots to protect your feet.
If you sweat easily on your hands, you should use additional products to increase friction for your hands or specialized gloves for Pole dance.
Choose a reputable training facility
As mentioned, Pole dance requires many techniques when practicing. Therefore, you should spend time practicing this sport at reputable and quality sports and fitness centers instead of practicing at home. Here, highly qualified trainers will help you perform pole dancing movements from simple to complex with the correct technique to limit the risks that may occur when practicing in the wrong position.
When pole dancing, safety is the top priority. Therefore, you need to choose a class that suits your level and training needs. For “newbies” who are new to this sport, you should choose a gentle learning method, step by step so that your body can gradually get used to the training intensity.
Have a reasonable training and rest regimen
You need to plan your pole dancing practice reasonably, controlling your practice time within 3 – 4 hours a day. Do not rush or practice beyond your endurance because it can cause unnecessary injuries. You also need to arrange a rest time after finishing the training process to recover your body better. Pole dance requires perseverance, don’t be impatient, just practice regularly to “digest” the pole dance movements well, after a while, you will gradually become a “professional” in this useful aerobic exercise. Pole dance is a sport that brings many benefits to the health of the practitioner. Hopefully, after reading the article, you will “collect” more useful information related to the exercise to make a training plan from today and quickly own the ideal weight and body shape as desired.
