You might assume a pole is necessary to practice pole dancing because the word “pole” is a part of the name. You may practice and polish your skills at home without it in various ways. The three main components of training for pole dancing without the pole are as follows:
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1. Flexibility
To pole dance, you don’t need superhuman strength, yet flexibility leads to fewer accidents. Stretching is essential for every sport or dance because it increases your functional range of motion. If you don’t like to worry about your drill, you might want to try yoga or a stretching class. There are also dedicated off-pole flexibility classes. Always warm up before thorough stretching, no matter what.
2. Floor Exercises
Not all pole dancing involves difficult tricks. Pole dancing is impossible without some floor work. To improve your all-around dancing, you need fluid motions and flawless transitions. To get ready for your pole dance, you can practice your floor work transitions and choreography. Your entire performance will be enhanced by even seemingly insignificant tasks like evaluating, honing, and polishing the quality of your lines.
You may practice chair dancing while working on your floor routine. Grab a light, stable chair, and channel your inner Christina Aguilera from Burlesque as you practice some low-flow pole dancing. As a chair is much less expensive than a pole for your home practice space, you can practice different moves and splits while still strengthening your muscles for pole dancing. If you enjoy it, you may take lessons that teach the proper methods for chair dance.
3. Fitness
A combination of beautiful movements, strengthening, and cardio make up pole dancing. If you don’t have a pole, you can focus on upper-body, core, and lower-body strengthening activities. Include push-ups, planks, V-sits, or jack knife sit-ups, and wall sits as much as you can. Here are some more exercises for building muscle.
Pick your preferred cardio exercise and give it a try. Another dancing class that emphasizes cardio, power yoga to build strength and endurance, or just a quick jog around your neighborhood are all options. After adding some training outside of class, you’ll be astonished by how effortless a pole class or complicated maneuver will seem.
Remember that grip and wrist strength are important for pole dancing. Improve your grip by using a low-cost adjustable expander. A quick workout that can strengthen your wrists is to kneel on a tabletop or place your palm flat on a wall. Make sure your shoulder, wrist, and elbow are all in alignment. Your wrist’s heel should be raised off the ground or pushed away from the wall.
Be Persistent
If you don’t set aside time for your training, you’ll never get around to it. It’s an easy way out to say you’ll start training tomorrow since tomorrow never comes. Schedule your workouts in your calendar and follow it.
Don’t Forget to Imagine
You can watch a tape and mentally practice the motions if you’re a novice attempting to master the fundamentals and understand move sequences.
source: https://www.poleactive.com/blogs/news/the-3-fs-to-practice-pole-dancing-without-a-pole
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