Women's Tips

Why is Paul Dance the best idea for beginner athletes?

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Recently, the culture of a beautiful body is increasingly gaining its weight and importance, women are becoming more and more enthusiastic in the search for sports loads, are happy to visit fitness centers and proudly demonstrate their first results.

Today it is difficult to imagine a successful, young and active girl who would not play sports, because only with his help you can achieve a toned and slim body.

If you are at least a little interested in physical culture, then you probably already stumbled upon such a common notion today, like pole dance or “pole dance”, “pole dance”.

Fascinating spectacle: a beautiful, muscular and very bright girl confidently spinning on a pole, making incredible movements and stunts that can lead to the delight of even the most skeptical viewers. What is the first impression of this kind of dance? Bodybuilders dance striptease on a pole? How to understand this at all?

Pole dance is a relatively new trend in the world of fitness classes, which, by right, can be called a separate sport, the ancestor of which, no doubt, was circus acrobatics and striptease.

Today, there is a pole left from the whole art of striptease, which plays the role of a simulator, you will not find any similar features there. Currently, this technique is actively used by many girls for losing weight, drawing a beautiful and muscular figure, as well as for developing self-confidence and their own body.

This sport appeared a long time ago, even in ancient India, young men used a wooden pole to exercise and demonstrate their agility and strength to the public.

The acrobatic art made a considerable contribution to the development of this culture, acrobats introduced their innovations and diversified their lessons with beautiful and complex tricks that allowed creating unique figures on the pole.

Even more popular pole dance received in the 70s in the United States and some European countries, there are still constantly held competitions and festivals of various dance studios in this sport.

Dancing on a pole came to us relatively recently, just a few years ago, but already managed to take possession of the violent love of many of the fair sex, and for good reason.

Features and specifications

What is this mysterious pole dance? We want to immediately draw your attention: this is not a striptease, there is nothing vulgar and shameful here, although, of course, light elements of eroticism are still present, which, in fact, is normal for any dance.

In pole dance, stripping is strictly forbidden, here the body is not perceived as the primary sexual object of desire, here lies the foundation for demonstrating complex skills, showing flexibility and strength, talent and acting.

Well, a beautiful and pumped up body is a pleasant and reasonable bonus of such activities. Pole-dancing is really difficult and difficult sports art, in which it is impossible to achieve any heights and significant achievements without prior training, by the way, in contrast to the same striptease.

Pole dance perfectly combines individual elements of fitness, acrobatics and dance, almost all actions take place on a pole. Despite the fact that the name includes the word “dance”, it is difficult to call this kind of fitness as a dance, as there is no dance as such.

Practically all the exercises are performed in the air with the help of a single simulator, and, so that complex tricks and elements do not look boring, they are diluted with small elements of dance aerobics or plastic.

Over the past few years, pole dance has been recognized as one of the types of fitness, so today in almost every sports club you can find a studio for practicing stripping at the pole. This feature once again proves the popularity and, not least, the effectiveness of such physical activities.

It is important to understand that all that lightness and weightlessness of movements, which is achieved on the pylon, is the result of hard and exhausting work, and not an erotic show.

Therefore, for girls who obviously consider striptease to be inappropriate and closely related to this sport, it is better to immediately abandon their training trip, it’s likely that you will quickly give up.

To perform all the elements and complex tricks it is necessary to have a considerable desire to achieve the goal, as well as agility and remarkable coordination. The dancers must have strong arms and a developed skeleton of the spinal muscles, because for a long time you have to keep your body on the pole in the air, all this is very, very difficult.

Advantages and disadvantages

Indisputable advantages of such a sporting direction are the maximum load on the entire upper part of the body, as well as on the press and legs, as a result of which the figure becomes taut and slim.

Due to the high power loads, calories and excess fat deposits are quickly burned, and the metabolic process is significantly accelerated, which generally has a positive effect on the appearance and health of the dancer. Due to this, a beautiful muscular frame is developing quite quickly, you should not worry that this will happen unevenly, thanks to special programs and stretch marks all the flaws in the figure are corrected.

A big plus from such activities is to reveal a woman, her potential of femininity and sexuality, due to which there is an increase in self-esteem, because during such training, flexibility, flexibility and ability to move are great.

Together with the perfection of the body, the grace of the dance and movements is improved, the dancer gets an excellent form, as well as the ability to surprise and conquer men with her beautiful movements and sophisticated technique.

The disadvantages can be attributed to the fact that permanent bruises and stretching, which can not be avoided, although I would really like to. They will be the direct proof of your work and hard work, which translates into small failures, eventually transforming into first achievements.

The first classes. What do you need?

If you are already our pole dance school, then it’s time to take care of clothes, because this is an important component of training. Do you think dancers are just as naked as possible for drawing with their own body?

And here and there, this is done to maximize the adhesion of the body to the pole, which cannot be achieved in closed clothes. The best fit is short, tight-fitting shorts and top, but if you are not ready to undress like that, then an ordinary sports suit will suit you at first.

If you go to a class for the first time, and have never tried anything like this before, then perhaps before class in a group, you should take a couple of individual lessons with a coach.

Of course, they will cost more, but then the trainings in the team will go much faster and more efficiently, since all the necessary basics will be laid in direct contact with a professional.

What is Paul Dance?

In fitness, Paul Dance is a type of exercise that can fully replace power loads. In fact, it is an intense dance using a fixed pole or pylon. It ideally combines dance plastics and power loads, contributing to the full development of the body.

Pole Dance consists of many specific, developing different muscle groups of movements. Traditionally, this activity is usually divided into three main categories:

  • Sports Paul (Pole-Dance Fitness) - a dance that combines rhythmic elements with complex acrobatic stunts on the pylon. Ideal for those who want to lose weight, become more fit and slim. Frankly, this work is completely on the pole. For example, at competitions you can touch the floor only three times.
  • Exotic Sex (Pole-Dance Exotic) - here prevails grace, tenderness in every movement and measured dance in general. These are mainly beautiful movements at the pylon and on the floor, developing / demonstrating natural female plastics. Approximately 20% is given to tricks on a pole.
  • Art-Paul (Art-Pole) - here the emphasis is mainly on the dance production, expressiveness and artistry. Its main difference lies in the ratio of elements on the pylon and on the floor, about 50 to 50.

In addition to these main areas, there are many of their branches. Despite all the diversity in fact, any experienced teacher can mix the combinations of twists, tricks, parter parts and passes from different directions as part of the training.

What muscles work when training with a pole?

The girl has to lift herself to the pole with the strength of the arm muscles, to perform various tricks, actively using her back and legs. Static and dynamic actions develop well all muscle groups of the upper limbs, including the biceps, triceps, deltoid muscles, and especially the forearm.

In the process of training, oblique back muscles, trapezoid and rhomboid, large, small round and serrated muscles, as well as lumbar "squares" and spinal straighteners are well worked out.

Benefit and harm

Let's start with the positive side of the coin. The main advantage of sports pole dance as a hobby is the acquisition of a holistic and harmonious physical development. If you practice correctly and pay enough attention to training, the results will not take long to wait - after a certain time you will notice how your body changes for the better, the figure pulls up, it becomes stronger muscles.

On the other hand, you can not do in this sport and without certain problems. One of them, common among newcomers, is bruising, bruising and stretching. At first, they will definitely appear and you will have to put up with them for some time. Special ointments, such as bruises, Lifesaver 911 and Troxevasin are suitable for healing.

Frequent pain is another characteristic side effect. In this case, it is not an indicator of muscle growth, but rather an indicator of the adaptation process. Injuries to the ligaments and joints here are not uncommon, and therefore it is important to learn how to distinguish the feeling of strength from sprains.

Who can not engage on the pylon?

I note that if you do not have enough physical fitness, then it is better to sign up for classes, just work out for some time aerobics or in the gym. Otherwise, you will not avoid injuries during the lessons.

You should also exclude such exercises if you have high blood pressure and there are pronounced problems with the vestibular apparatus.

Other medical contraindications

  • Aggravated inflammatory processes and infectious diseases.
  • Chronic diseases.
  • Psychological and mental disorders.
  • Physiological disorders of the central nervous system.
  • Diseases of the musculoskeletal system, vertebral pain and joint problems.
  • Heart diseases.
  • Postponed strokes and heart attacks.
  • Pregnancy.
  • The postoperative period.
  • Epilepsy.
  • Bronchial asthma.

How to start training?

The first step is the selection of music. Best suited rhythmic tracks in the style of jazz, soul, as well as R'n'B and even rock. The next step will be the selection of a suitable uniform - the main thing is that the clothes should be comfortable, not constraining movements. Since Paul-Dance is not a striptease, but an athletic sport is inappropriate to come, especially in the first classes, in sexy dresses or mini-skirts.

The choice of the pole is also important. There are two types - dynamic and static. Beginners fit the first option. This is followed by the selection of a training program.

You can reinforce group lessons in the hall by watching relevant training videos in order to hone certain tricks and speed up progress. I highly recommend Anna Eliseeva’s Pole Dance video courses and similar video tutorials for your reference.

The main technical task at the first steps is to learn how to climb a pole. And not only with the help of hands, but also of the lower extremities. And now a few words about the warm-up and basic exercises for beginners.

Basic elements for beginners

  • Basic lifting - an exercise is the basis of the basics that everyone must master. Develops tenacity and teaches how to properly hold / climb a pole for the subsequent performance of the elements of the upper tier.
  • Twists - the most common in the Pole Dance. Training begins with them. In the process, you learn to hold your own body weight on the pylon, performing elements in the upper, middle and lower tiers, starting the study of the element from the lower tier.
  • The frog is the simplest version of the twist, which is taught to everyone without exception from the first lesson. You stand on the left side of the pylon, hold it with both hands, cling to the pylon with your right foot under your knee, and with your left push off from the floor and also bend it.
  • The highchair is the first static element in the pylon that is ideally suited to the beginning dancer. Develops general strength, flexibility and coordination of movements. We hold our hands on the pylon in a stretch, and pushing away from the floor, bend our legs. We maintain a beautiful position, with a straight back and straight arms. The main mistake of all beginners is a bad emphasis with the lower hand and pressing to the pylon.
  • Bird - performed in the upper tier. We stand in front of the pylon, hold it with both hands on top. Raise both legs forward and pinch the pylon between them, then roll down slightly on one side and transfer body weight, then bend both legs. Then we pull the body forward and grab the pylon under the armpit. At first, this exercise is very painful, there may be bruises.
  • A fan / sun is also a rather complicated element, which is performed in the middle tier, but beginners can do it from the floor. To master it, you will need a certain dexterity, strength of hands, press, stretching / twine and good skills in basic exercises. This acrobatic trick involves twisting on a pole with one-handed grip and jumping with both legs during torsion.

In addition, quite often in the program for beginners you may encounter such elements as “crane”, “barrel”.

Training Tips

In this context, I can not fail to mention the importance of warm-up and stretching, which in no case should not be underestimated. Good preliminary training significantly increases the result of labor.

Do not be lazy to devote a warm-up from 10 to 15 minutes of time, mobilizing, warming up and preparing the body for the upcoming trainings. Perfect jumping jump rope, running on the spot and simple gymnastic exercises on the spot, including the torso to the sides, leg outs, torsions with hands to warm up the joints and ligaments.

Equipment

For the first time, you will not need to take high heels and special uniforms that require considerable investments. At this stage, a sporty top, regular shorts, t-shirts and socks will suffice. Further, following the advice of a trainer, you can purchase a special uniform for Pole Dance presented by such components:

  • Shorts
  • Special suits and sets.
  • Gymnastic half shoes or jazz shoes.
  • Bandages and wristbands.
  • Training gloves.
  • Couplings.

Speaking of the latter: many believe that at first it is imperative to take with gloves for a pole or magnesia, which improves adhesion to the pylon in order to avoid slipping hands. Always be guided in these questions on the installation and tips of your coach. If he deems it necessary to use coupling agents, including magnesia gel, liquid or dry magnesia, powder, cream against wet palms, as well as a tool for wiping the pylon (it can be ordinary alcohol / vodka) and a cloth - be sure to use them.

Novice bugs

Half-dance is not aerobics, in which exercises are performed in a limited amplitude and habitual mode. Like other types of gymnastics, pole acrobatics is primarily a work with the weight of your own body from different angles. Many beginners rush to master complex stunts, receiving many injuries and sprains, being not physically prepared.

Many are rather inconsistent in their trainings, which is why not only joints and ligaments suffer, but also the result of the work as a whole. Often, girls neglect the warm-up before and stretching after a workout, which also reduces efficiency and often leads to injuries, sprains and other undesirable effects. Some focus on the development of movements in one direction. This fairly common mistake leads to a strong imbalance in the pumping of muscles, which ultimately does not give any aesthetics to the body and often leads to health problems.

Paul-Dance is a great opportunity to develop endurance and strength of the body, learn plastic movements to the music, master the complex acrobatic techniques, become the owner of a healthy and slim figure and always be in good shape. При этом, конечно, нельзя забывать о регулярности и соблюдении сопутствующих диет, которые помогут ускорить эффект от проводимых тренингов.

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Танцевальный «гардероб» — подбираем одежду для занятий

Для эффективных тренировок вам непременно понадобится специальная одежда, к которой есть сразу два основных требования:

  • Открытость. Для работы с шестом лучше всего подходит максимально открытая одежда – короткие шорты и топ. Such a choice not only allows the body to "breathe" under intense loads, but also increases your grip on the pylon.
  • Comfort Workout clothes should not be too tight to the body and “overtighten” it - in it you should be free to move and not feel squeezed, discomfort.

"At the height" - shoes for floor dance

For serious classes you will need special shoes for half dance strips. There are several important criteria for their selection:

  • The height of the platform. Too high platform makes it difficult to workout, and on a small platform the foot is located at a large angle, which leads to unpleasant sensations and even sprains of the foot. The best choice would be the average option - the height of the platform within 4 cm.
  • The size of the shoes. Strips cannot be bought "size to size" - often they are made of tensile materials, because over time they can stop fixing the leg. So shoes made of leather or silicone should choose a size smaller.
  • Clasps. In the strips, you will perform very dynamic movements, therefore, models with high-quality ankle fasteners that securely fix your feet are best suited.

Exercises for floor dance - strengthen muscles

Learning to dance on the pole is not only learning new elements, but also preparing your body. So, push-ups and exercises for the pylon on the horizontal bar are very useful - they effectively strengthen the muscles of the arms and back. Stretching for a dancer is equally important - stretching exercises will help you to achieve greater flexibility for a beautiful and graceful dance!

In pole dance classes in our school-studio "1366" you can always check with the instructor where in Moscow you can find the most suitable shoes and clothing for training, and what home exercises for the body will best suit you. With us, you can also enroll in comfortable individual lessons in the area of ​​interest to you - an experienced teacher will choose the most suitable training program for you and become the best assistant on the way to mastering the art of pole dance!

Read on:

When you first comprehend the first elements of the pole dance, it is important to immediately train yourself to train correctly. What does it mean? First of all, everyone, absolutely every lesson needs to start with a warm-up.

Beautiful pole dance is not only plasticity, grace and artistic presentation of the dancer, but also various pole dance elements that make this dance direction so exciting for the audience!

Dancing on a pole is, firstly, a sport that combines acrobatics and choreography. Secondly, Pole Dance is a sexy cocktail of female charm, plastics and aerobic exercise.




Beautiful element based on the splits. How to perform. Standing tighten the twine. For stability, you can lean on the wall with one hand.

Professional work with the costume of Striplastic and pole dance is a beautiful, sensual, seductive and fascinating viewer of the show.

The image is created by the details, and the private dance is no exception. Games with accessories and interaction with interior objects make

Pole dance can be considered as physical activity to maintain perfect shape, as an opportunity to relax, develop sensuality and

Creativity or sport? Someone uses Pole Dance to express their creative beginnings in choreographic art. For someone dancing

© 2013-2017 POLE DANCE STUDIO 1366

Our address: Moscow, 2nd Pavlovsky Lane, 13.

E-mail: [email protected] All rights reserved. When copying an active link to the site 1366.ru required.

Pole dance after childbirth

This information will be interesting to young mothers, and those who are just preparing for motherhood. Based on statistical observations, most often pole dance classes are attended by women aged 20-35 years. And that means, an article about how to recover from childbirth with pole dance will find its readers.

And if we have already discussed the topic of pregnancy and pole dance, it will be logical to develop it. Those young women who were actively engaged in pole dance before pregnancy, and managed to love him, with the birth of a child often tend to return to regular training. When, after childbirth, you can begin to train on the pylon, and the specifics of classes will be discussed below.

But first it is worth making a reservation that the following discussion will focus on women whose birth was physiological, and passed without complications.

Keep your knees

Actively involved in sports, you should be aware of the likelihood of injury. In each sport there are the most vulnerable places, which are simply necessary to know about. So, in pole dance, special attention should be paid to the health of your knees.

To become the cause of injury on pole dance training, and for some time can be disabled:

- Wrong exercise technique

So, what gives knowledge about possible knee injuries in pole dance? Certainly, it is not necessary to wait for the inevitable with the hopelessness of the victim. This does not mean that this is exactly what will happen, and you will certainly be injured. Rather, on the contrary, a prepared person for the most part will be insured against surprises with his health.

Overview of tools for better grip with the pylon

Continuing the theme of dealing with sweaty palms, it is worth exploring in detail the means that improve grip with the pylon. Often, a properly chosen tool becomes a real rescue for pole dance of an athlete, and helps to forget about the problem of sweaty hands.

To choose the most effective remedy against wet palms, you will have to try several of them. After all, all people are different, and the degree of effectiveness of such funds is manifested purely individually.

It is also important to remember, no matter what tool you choose, it should be applied only to clean and dry hands.

How to become pole dance trainer?

A person who has already achieved significant success in a particular business, sooner or later there is a desire to share their knowledge and skills with the others. How to become a pole dance coach, what you need to know for this, and is it possible for everyone to teach?

Who can become pole dance trainer?

Of course, to become a professional pole dance coach, you need to master this art perfectly. Choreographic education and extensive experience in various dance styles will be of great help for a potential trainer. However, without a high level of mastery of work on the pylon, it is impossible to demonstrate to your students the perfect technique for making elements. And this means that the future coach is the current successful dancer who has been practicing on the pole for at least 8 months.

How often do you need to train to get maximum results?

It is necessary to include in your schedule 3-4 workouts per week, but not in a row, but every other day. This “weekend” is needed by the body in order to have time to recover, to prepare for the next lesson.

Clothes suitable for training, tight-fitting body - top and leggings. But prefer to prefer short leggings. The less clothes you have, the less risk you will slip off the pylon.

Video pole dence

Pilon and his role in Pole Dance

A shell for half dance, for all its simplicity, requires separate words. A pylon is a hollow polished tube with a diameter of 40 mm, which should provide the necessary slip and, at the same time, good adhesion in direct contact with the skin to fix the position of the dancer.

I am a half-dancer, my legs are stretched - a string.
Like a pylon I am thin, graceful, slim.
No problem hanging me upside down,
Or, having flown, to go into a power stunt.
© Igor Bolshakov.



By the way, bare areas of the body in half of the dance are needed just for better adhesion to the surface of the pylon, and not only and not so much for attractiveness.
Modern technologies allow to install pylons in any premises, even in private apartments. Pylons differ in the method of attachment (fixation) to the support; they are static and rotating. Rotating poles provide greater dynamism and spectacular movements. In the upper level of the pylon (2 meters or more), acrobatic stunts are performed, at the middle level (up to one and a half meters) - rotation and various dynamic movements (twists, fly-overs, etc.), the lower level (parterre) implies the performance of plastic and acrobatic elements on the floor .

Pole dance: a bit of history

Historically, in Western civilization, Pole Dance is associated with erotic ideas for men. In the foreseeable past, the dance has an American-Canadian origin, but its roots go east and deeper: in Chinese circus acrobatics and ancient Indian training practice of malakhamb. In Asian circuses and now you can see the show with a pole, however Chinese pylon Significantly different from that used in half dance. As a sports dance and acrobatic direction and fitness, Pole Dance is just in its infancy and is “experiencing” a boom in popularity.

Since 2003, the pole dance officially came out of the twilight of nightlife.: on discipline competitions and championships were held. Moreover, a certain code has already been formed - the organizers have clearly demarcated the concepts of strip plastics and sex dance: any explicit outfits, gestures, etc., are prohibited on the speeches. Even strips are forbidden at Pole Sport: all attention should be focused ONLY on athleticism of the dancer, who needs to be able to “cleanly” perform the elements of the program and make interesting bundles between them. World Championships initiated by World Pole Sport & Fitness and the International Federation of Sports on the pylon.

Since 2008 Pole Dance competitions have been held in Russia. For the first time the competition was held in St. Petersburg, and the Ukrainian took the victory with a beautiful national name Vardanush Martirosyan. Pole dance continues to evolve: children's classes of dance floor open, improvised performances can be seen outdoors, even the underwater version of the pole dance appeared.

My life without midday is sad and dull.
For the pylon I would give everything in the world.
The blood rages - it excites the excitement,
My goal is to get a championship in Pole Art.
© Igor Bolshakov.

Types of pole dance

There are four directions of pole dance:

  • Pole sport - the most "serious" direction of half-dance: sport on the pylon refers to air-power athletics, competitions in discipline are held on the sports grounds, evaluated by certified teams of judges according to the approved rules. Each performance contains a mandatory set of gymnastic elements, ligaments and transitions. Competitors perform in tracksuits with musical accompaniment on two types of pylons, alternating them during the execution of the program to demonstrate various skills.
  • Pole art - artistic dance with a sixth and choreographic program that includes certain elements. Competitions are held on discipline, where the quality of performance, direction, as well as acting skills and suit matching the chosen image of the speaker are evaluated. To better understand the difference between Art and Sport, you can compare them with ice dancing and pair figure skating.
  • Exotic pole dance - dance contains less acrobatic component, but more erotic plastics, has a pronounced entertainment character.
  • Pole fitness - Amateur sex direction dance, which is taught in a widely specialized fitness centers.

Since Pole Fitness is the generally available type of floor dance, then it’s going to go about it.

How do Pole Fitness workouts?

Fitness centers offer pylon dance as an occupation for stretch marks and working out the muscles of the legs, arms, body, overall weight loss and comprehensive improvement of physical condition. We will tell about advantage in more detail below.What is a Pole Fitness training:

  • The first 5-10 minutes are devoted to the warm-up., which is needed to warm up the main muscle groups and joints involved in Pole Fitness.
  • Next 10 minutes are given to power balance exercises on the pole.
  • The main part of the lesson lasts 40-45 minutes and at this time the girls work out various acrobatic and choreographic elements: torsions (twists), various trick combinations.
  • Next 5-10 minutes relegated to improvisation using the studied elements under musical accompaniment.
  • Completes the stretching workout20-30 minutes of training time. Stretching is necessary for a half-dancer to master the skill of twine and other acrobatic elements of dance.

Pole Fitness classes usually last about 1.5 hours.


The group is chosen small, and strictly by the number of shells in the hall. In a self-respecting institution is not allowed more than one involved in the pylon. During the development of acrobatic elements on the pole, the teacher provides insurance for novice dancers, plus, shock-absorbing mats are used. Training takes place barefoot or in special light slippers with high heels (more advanced level). Fitness centers and dance studios guarantee an individual approach to all involved, regardless of age or level of physical training. Moreover, many schools promise their students a real opportunity to take part in Pole Dance competitions.

In total, there are three types of elements in Paul Fitness:

  1. The elements of flexibility: longitudinal and transverse twine, deflections of various depths, folds.
  2. Power elements: various gripes and flags that require a certain balance and strength of the limbs.
  3. Items on the hook: holding the body on the pylon with the help of different parts of the body: knees, elbows, hips or combining certain types of hooks.

Pole Fitness: the benefits

Regularly doing Paul Fitness, you can achieve:

  • Stamina and good coordination. Many dynamic movements of the pylon dance develop dexterity, train the vestibular apparatus and the sense of balance.
  • Strong muscles and tone for the whole body. Holding its own weight in different positions contributes to the development and strengthening of muscles.
  • Flexibility and mobility of the articular-ligament apparatus. You finally sit on twine:)
  • Fortitude, strength of character and ability to overcome difficulties.
  • Enhance self-esteem, self-confidence and just a good mood.

Pole Fitness: disadvantages

A significant disadvantage of sex dance can be called high subscription cost compared to other types of group workouts. (But it is better to choose a specialized studio with professional choreographers and “overpay”, than to stand in line for the pylon: this also happens).

Hyperhidrosis (excessive sweating) - a physiological feature that can be an unpleasant surprise when practicing with a pole. Simply put, if your hands sweat heavily, then it will be difficult to grip the hands - your hands will slip. To solve this problem, it is enough to use sports magnesia.

Fear is a frequent companion to beginners. Fear of injury, fear of height, fear of an unusual body position (for example, when hanging upside down). This is a natural emotion caused by the instinct of self-preservation, which passes as the increase in sports experience.

Get ready for bruises: they will be for sure, all successful dancers of half dance have gone through it. If you can’t imagine your life without a mini-skirt or bruises off your skin for a long time, then this can be a small problem. Be patient and ointments that contribute to the resorption of hematomas (badyaga, troksevazin and so on.).

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