Acrobatics is considered the lot of good circus performers. But if you want to understand this feeling on your own skin, we recommend you adapted acrobatic exercises for the average woman - pole-dance.
Pole dance is the same technique of acrobatic exercises, which is used in circus or striptease. One difference that people who consider pole-dance vulgar and vulgar - do not need to undress you here, is to demonstrate their skills in this complex of acrobatic exercises.
When practicing this kind of acrobatic exercises, the upper part of the body (shoulders, arms, chest) develops, the back, the press . And, of course, you keep the whole body toned.
However, these acrobatic and gymnastic exercises can also be used for weight loss. After all, pole-dance is a complete strength training , during which calories and fat deposits are actively burned.
Exercises
Warm up:
- Turning the head to the side, forward - back, rotation in a circle.
- Rotations shoulders, brushes, elbows.
- Chest - rounded on exhalation, we bend on inhalation.
- Hands on the sides - we move the case to the right, then to the left.
- Tilts to the side.
- We are reaching for the legs in the slope.
- We knead knees - circular rotations.
- Ankle spine rotation.
Press training:
- Lying on the floor, legs bent at the knees, body lifted upward on exhalation.
- The legs are raised vertically on exhalation.
- Lying on his side, twisting the body to the side.
- Pushups, taking the emphasis lying on his knees.
Main program:
1. Near the pylon, the foot is set slightly in the wrong direction, the outer leg is directed to the pylon in a circle. We learn to walk - the outer leg is reversed, the outer one goes around the circumference. You should hold your hand for the pylon - the hand is near, the brush looks at you.
2. "Frog" - we hold the nearest hand to the pylon, the capture will take place near the pylon by the foot. For successful twist should be a strong swing, for this leg should be taken in the opposite direction. After that, on a circle we return a foot to a pylon, we are hooked by area under a knee. In dynamics - we make two steps around the pylon, we take the leg in the opposite direction, we catch and stick with the second hand. During the turn, after we caught on the near-by foot and the far-away hand, just bend the second leg, connect the toes of both feet from behind and turn around.
3. Exit from the twist - we connect the legs together and put them on the floor. The second option: spinning, just descend lower and lower, reaching the floor.
4. Twist "pistol" - we study in parts.
- We hold the first hand by the pylon from above, the distant hand is deployed with the thumb down, clings to the pylon;
- take a step with the next foot, then swing the outer leg, turn around facing the pylon;
- now repeating the manipulation with the foot, we bring the far arm in the unfolded position;
- Having executed all three parts, we continue movement by a foot on a circle, we cling to a popliteal hollow;
- tear off the leg, on which we stand and take it back.
- we hold the body with our hands! The higher you swing the leg, the stronger the rotation.