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    • 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
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      • Vladimir Karachunov
      • Pink Puma
      • Alisa Pleskova
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      • Natalia Tatarintseva
      • Slava Ruza
      • Dimitry Politov
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      • Kenneth Kao
      • Dmitry Fedotov
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      • Timber Brown
      • Tatyana Kurochkina
      • Vane Lunatica
      • Natasha Wang
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      • Sarah Scott
      • Samantha Star
      • Anastasia Mila
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      • Davide Lacagnina
      • Angela Kulagina
      • Angelina Naumova
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      • 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
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      • About Motivation Part 2
      • Warming-Up For Pole Dancers
      • How To Memorise Dance Series
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      • Power Exercises and Disc Herniation Part 2
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      • About Fears In Training
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      • How Often To Stretch And Bend?
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    • Warming-Up For Pole Dancers

    Warming-Up For Pole Dancers

    • Posted by OpenDance Academy
    • Categories Blog, Uncategorized
    • Date June 20, 2018
    • Comments 2 comments

    Hello everybody ) @kolegova_alina is on the air today and I want to talk to you, my friends, about the pole warming up, about its formats, and why it is needed.

    First of all I would like  to note that warming up is essential to prepare the muscles for the upcoming work and prevents muscles from potential injuries.

    Warming-up may consist of aerobic and strength exercises. We usually do warming-up in pole dance on the principle of joint exercises, where we include into work all major joints and muscle groups step by step.

    Stream of my consciousness I tried to direct to a few items, in which I outlined the major provisions. )

    Start the warming-up with the trapezius muscle. For example, lift/lower (shrugs) shoulders, or well-known to us rotation in the shoulder girdle forward-backward.

    Only after we have thoroughly warmed up trapezius muscle, you can start any active movements in the cervical spine.

    Why? Cervical spine is the most fragile, and therefore is prone to injuries.

    At the warm-up stage, it is worth using “wide” amplitude movements and change of rhythm (perform the exercise slowly, and then faster).

    In the warm-up you should pay more attention to those muscular groups, which will be mostly loaded in the main part of the lesson.

    For example, if a coach plans to train Biellmann spin, then warm-up exercises for the back and various bendings should be included in the warm-up.

    It is reasonable to include thigh and buttocks muscles in the warming-up exercises since these are the problem zones of pole dancers.

    Basic exercises like various squats (classic, plie, sumo and others), lunges (with wide/narrow staging, with swing and other), will perfectly do for this.

    Abdominal muscles should be loaded at the end of the warm-up (in small doses), or even better at the end of the main part of the training.

    Since abdominal muscles are the main stabilizer during the entire lesson.

    That is all for today, thank you, do your warming-up correctly!

    Tag:dance, exercise, fitness, muscles, pole, sport, student, training, warm up

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    June 20, 2018

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      2 Comments

    1. Avatar
      روانشناس کودک
      December 26, 2018
      Reply

      excellent, thanks.

    2. Avatar
      Brian Adams
      January 25, 2019
      Reply

      Thanks for sharing how the pole dancer should warm up and will try to incorporate some of the ideas in our dance classes.

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