Previously engaged on a static pole

If you have been training on a spinning pylon for a long time, you have successfully performed rotations in various elements, then this article is unlikely to be useful to you. However, if you are a beginner or previously engaged only on a static pole, then for sure you will be interested in the advice of our expert Daria Mandrik – a teacher at Cherry Dance Studio in Moscow who prepared them specifically on how to dance with a pole. There are many fears when getting acquainted with a rotating pylon. “And what if I fall?”, “And if I can not stop?”, “If my head dizzy, and I lose control?” – these and many other questions often arise in the minds of beginners. In order not to be afraid of dynamics, you need to learn how to control not only your movements, but also control the torsion of the pylon, changing its (and your) rotation speed. This is exactly what we are talking about today.

First of all, we will prepare our vestibular apparatus and we will increase the strength of the manual grip. It is the strength of the hands in the first place required to work on the “dynamics”. It prevails, in my opinion, over the strength of the foot grip in the ratio of 80% to 20%. Behind the scenes all pilonists are divided into two types: “hand-held” and “scissors”. The first feel more confident in the tricks on their hands, the latter, respectively, on their feet. On the rotating pylon, the foot grip is also used, but it is the hands that carry the main load.

We fight with dizziness, nausea, darkening in the eyes

Often the coach gives the students in the development of dynamics one tip: “do it – you will get used to it.” Of course, these words have some truth, but there are special exercises without a pylon, which can serve as a good preparation in learning pole dancing. Like cosmonauts, pilonists have their own “course of a young fighter” – the development of the vestibular apparatus. The resulting dizziness, nausea, darkening in the eyes – it’s all the reaction of the body to lack of movement and unusual for him position.

It is possible to teach the body to the new loads by including in the warm-up before the training mandatory rotation of the head in all directions – this will help not only to warm up the neck, but also to bring the “balance organ” into working condition. Turn the entire body of the body with the head first to the sides, then – in a circle. Turn your eyes into work: watch each movement with your eyes, as if you are examining the hall around you. To get used to the upheavals in the movement will also help the usual somersaults forward and backward. Try to change places for warm-up in the hall. Change of position will not get used to the same species. Do not close your eyes while doing the exercises, watch your breathing – it must necessarily be even and not get lost.

Stand in front of the mirror, slowly turn around your axis, remembering at least 4 points around you. It can be, for example, a picture, a pylon, a chair or a reflection of your shorts in the mirror. Increase the speed and the number of revolutions, each time fixing a look at these objects. Thus, you accustom your vision “not to run away” from you, turning into dizziness, and remember and stop at certain points. In the future, try to memorize more objects, turning what you see in rotation, into a clear panorama of your vision. Do this exercise on the pole. “Sit down” or “stand up” on the pylon and, giving a slight rotation, try to fix the sight on the objects. Increase the speed and change the pose on the pylon, not forgetting about breathing.