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        • Complete Class 2 – Advanced and Expert
      • 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
      • Yvonne Smink
      • Alessandra Marchetti
      • Daria Che
      • Vladimir Karachunov
      • Pink Puma
      • Alisa Pleskova
      • Marion Crampe
      • Mark Buhantsov
      • 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
      • Power Exercises and Disc Herniation Part 1
      • Power Exercises and Disc Herniation Part 2
      • By Yourself Or With A Couch
      • Warming Up Before Workout Part 1
      • Warming Up Before Workout Part 2
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      • About Fears In Training
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      • How Fast Can I Do Splits After Stretching?
      • How Often To Stretch And Bend?
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      • The Importance of Consistency in Your Workout and Fitness Routines
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    • Warming Up Before Workout Part 1

    Warming Up Before Workout Part 1

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

    Today, we’ll speak about the warming-up before the pole workout.

    Obviously, “the warming-up” is not an all-purpose aid and not a single one for all types of physical activities.

    For example, the warming-ups before a long-distance race or before workout in a gym are totally different things given that the purpose of the training is different, too.

    WHAT ARE THE PURPOSES OF THE WARMING-UP FOR POLE DANCE?

    ✔ Injury prevention. After a warming-up the tissue becomes more elastic, it is less susceptible to overstrains and injuries.

    ✔ Increase of training efficiency. Well warmed muscles are stronger.

    ✔ Putting the body into a working amplitude condition. Execution of bends, arching, leg and arm swings.

    WHAT SPECIFIC BLOCKS A POLE DANCER’S WARM-UP MUST INCLUDE

    1. Joints gymnastics and general warm-up of the body: rotating movements of joints, body bends.
    2. Pre-stretching. This is a dynamic medium amplitude stretch. This supplies extra blood to muscles and ligaments, improves joints’ mobility and prepares the body for a subsequent deeper stretch.
    3. A small set of general physical fitness exercises, sparing and not to exhaustion. This set plays the same role as a preparatory one in training: here we need to thoroughly prepare our muscles for a more complex power work.

    Mind you that these are not general exercises for progress in strength.

    This role is assigned to the set of physical power exercises (do not mix them with

    general physical fitness exercises) at the end of the training session.

    4 . Leg stretch, very moderate. The purpose here is not the progress in stretches. The purpose is to obtain one’s own opening amplitude.

    5. Warming-up, also the pumping, also very moderate back stretch. The back muscles are stressed heavily in work on the pole. Therefore they must be warmed up with the greatest care for increasing their efficiency and avoiding injuries.

    6 . Warming up with the pole itself: 2-3 basic exercises (here our pupils must cry out in chorus three magic words ?? ) This helps to redistribute correctly the blood in the body: for our subsequent complex workout we need blood to flow to the chest, back, shoulder and arm muscles.

    Next time I’ll tell you what the warming up before the pole dance MUST NOT INCLUDE UNDER ANY CIRCUMSTANCES.

     

    *Author of the article Kristina Dumanskaya

    Tag:dance, fitness, pole, sport, warming up, workout

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    Our instructors are all experts at the art, and have numerous credentials to their name. They have been pole-dancing for many years, and all of them have plenty to offer not only in technique, but in the hottest new moves and trends pole-dancers use today! Each and every one of them are entirely dedicated to their craft, and strive every day not only to improve their students techniques and help them find their unique style, but also to become the best teachers they possibly can to further mentor their students towards success. They care about teaching, they care about the art, and they care about you, the student.

    Previous post

    About Plateau
    June 8, 2018

    Next post

    Warming Up Before Workout Part 2
    8 June, 2018

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