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      • Flexibility & Stretching
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      • Frame Up & Strip
    • Instructors
      • Frame Up & Strip
      • Liza Sergeeva
      • Ilja Med
      • Baina Basanova
      • Kira Noire
      • Evgeny Greshilov
      • Phoenix Kazree
      • Olga Trifonova
      • Kristina Dumanskaya
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      • Alessandra Marchetti
      • Daria Che
      • Vladimir Karachunov
      • Pink Puma
      • Alisa Pleskova
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      • Natalia Tatarintseva
      • Slava Ruza
      • Dimitry Politov
      • Elena Shtalinskaya
      • Maddie Sparkle
      • Jamilla Deville
      • Kenneth Kao
      • Dmitry Fedotov
      • Galina Musina
      • Timber Brown
      • Tatyana Kurochkina
      • Vane Lunatica
      • Natasha Wang
      • Magnus Labbe
      • Sergia Louise Anderson
      • Sarah Scott
      • Samantha Star
      • Anastasia Mila
      • Viktoria Chapaykina
      • Marlo Fisken
      • Davide Lacagnina
      • Angela Kulagina
      • Angelina Naumova
    • How to Use this Site
      • How to Use this Site
      • Taking Pole Dancing Classes Online
      • How to Use Promo Code
    • Blog
      • Why Pole Dance is so Easy to Fall in Love with?
      • Individual Workouts: Pros & Cons
      • Pole Dancing Tips
      • Loosing Motivation in Pole Dancing Class
      • How to Avoid Injuries at the Pole Dancing Class
      • Students Doubt Their Skills
      • How to Set Up Your Pole Dancing Training Routine
      • Are You Ready for Pole Dance Competition?!
      • Sophisticated Tricks Vs Effective Ones
      • How to Take The Best Photos on the Pole
      • Students Doubt Their Skills
      • Playing Hopscotch
      • Pole Dancer on Vacation!
      • Static Vs Spinning Pole On Stage
      • Trying Something New Or Improving The Old Thing?
      • My Pole Dance Practice – by Kira Noire
      • Should You Pick Up New Trends?
      • Cold Stretching
      • The Weakest One
      • What To Do When Your Student Outgrows You?
      • How To Choose Competitions?
      • How Often to Participate in Competitions?
      • Open Dance Academy at Pole Expo 2016
      • Breathing In Stretching
      • Breathing Exercises
      • About Goals In Stretching
      • About Motivation Part 1
      • About Motivation Part 2
      • Warming-Up For Pole Dancers
      • How To Memorise Dance Series
      • About Smart Stretching
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      • Warming Up Before Workout Part 1
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      • How Often To Stretch And Bend?
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    • Warming Up Before Workout Part 2

    Warming Up Before Workout Part 2

    • Posted by OpenDance Academy
    • Categories Blog
    • Date June 8, 2018
    • Comments 0 comment

    Last week we considered what blocks must be included in the pole dance warming up before pole dance training. Today we’ll dwell on what our warming-up must NOT include.

    So, the pole dancers’ warm-up:

    – MUST NOT INCLUDE INTENSIVE CARDIO related exercises.

    Frankly, I generally avoid cardio sets even in low intensity pole dance warm-ups. Firstly, to work up a sweat and then climb a pole is not the best idea for most dancers. Secondly, the pole is not an aerobic workout and the task of preparing the respiratory and cardio-vascular systems is quite successfully fulfilled by the joints’ warn-up if performed at a brisk rate.

    Cardio exercises do involve the muscles and joints we need most in our work on the pole, so using them instead of the joints’ warm-up is not enough, while using together with it will unjustifiably take up too much time.

    – MUST NOT INCLUDE EXCESSIVELY DEEP STRETCH.

    The pole involves power work, and loading deeply stretched and relaxed muscles with power work is inadmissible.

    How then should we do the splits and ties?

    There is such a thing – working amplitude of opening.

    This is the flexibility our body can attain after a good warm-up.

    This is precisely the condition in which we must perform the stretch tricks.

    However, in order to obtain the working  amplitude in 10 minutes, not an hour, one should use in a stretch practice the active methods and stretch not when the muscles are hot, but when they are quiet and moderately warmed.

    – MUST NOT INCLUDE GENERAL FITNESS EXERCISES “TO EXHAUSTION.”

    Workouts for increasing the strength must be left for the end of the training session (preferably instead of the special fitness exercises for dancers, except beginners). Learning the tricks in a tired condition is not a very safe procedure.

     

    *Author of the article Kristina Dumanskaya

    My thanks go to @kolegova_alina for help and advice.

    Tag:dance, exercises, fitness, pole, pylon, sport, training, workout

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    Previous post

    Warming Up Before Workout Part 1
    June 8, 2018

    Next post

    By Yourself Or With A Couch
    20 June, 2018

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