Pole dance is gaining popularity. The combination of dance and acrobatics on a pole makes the body strong and limber. What are the benefits of pole dance? We take a look at this discipline.
Pole dance is a distinctive pole dance that combines elements of fitness, strength training, acrobatics, gymnastics and ballet. Although it has been around for decades, it has only been gaining wider attention since around 2010. Contrary to appearances, pole dance can be practiced by everyone, regardless of age, gender or physical condition and level of training. There’s no denying that practicing this discipline is demanding, but it’s worth a try, as it brilliantly improves our body’s endurance and performance.
How does pole dance shape the figure?
When training pole dance, we engage the whole body to work. When we dance on the pole, we force the muscles of the arms, back, abdomen, buttocks and legs. This type of dance combines strength training and cardio and isometric exercises. Thanks to this combination, we not only burn calories and lose weight, but also shape the figure and strengthen the deep muscles. We will notice the first effects after just a few weeks of regular training, two hours a week is enough.
Many people would certainly like to know how many calories are burned by dancing pole dance? Depending on your physique, training intensity and a number of individual conditions, it is estimated that you can burn from 250 to even 750 calories during an hour of exercise.
The earliest noticeable changes are in the upper body, the strong work of the arms and shoulders makes them more defined and slender looking. The next changes we can notice on the abdomen, back and legs. Of course, the effect ultimately depends on one’s own predispositions, but it is certainly a sport that will have a positive effect on any figure. It is also worth remembering that in addition to regular pole dance training, we must maintain a healthy diet (those who want to lose weight should take care of a caloric deficit) and move as much as possible every day. It is our entire lifestyle that affects the appearance of the figure, not individual workouts alone.
Advantages of doing pole dance
If we bet on regular pole dance training, we can count on the following effects:
- reduction of cellulite,
- firming of the bust,
- improvement in the appearance of the skin, which will become more elastic and taut,
- improved posture,
- a nicer way of moving,
- flexibility, mobility and greater range of motion in the body,
- increased blood supply to the muscles,
- absence of back pain.
Practicing pole dance, like any other sport, also improves our mood. During exercise, endorphins are secreted, which make us feel better. In addition, this type of dance helps build self-confidence and improve self-esteem.
How to train pole dance?
If you are just starting your adventure with pole dance, for your own safety, at first use the offers of fitness clubs and dance schools. It is best to learn the basic movements and first figures under the supervision of a qualified instructor, who will show the correct technique and correct mistakes. When we feel confident in the basic exercises, we can also train at home. We will just need to get a tube – the best choice is a barrier tube. If we want to train at home, let’s use instructional videos available on the Internet.
main photo: pixabay.com/aks9215