Some acrobatic tricks in the strip can not be performed if the dancer does not have sufficient flexibility for this. And those tricks that you can perform, still do not look as impressive as they would look for a stretched and plastic girl. Even the most elementary movements performed by a flexible girl look much more beautiful. In addition , flexibility is an indicator of your youth, therefore, the development of flexibility is a way to extend your youth.
The sixth in a strip dance is a gymnastic apparatus, and it’s very energy-intensive (like bars or rings in gymnastics). The dancer’s apparent weightlessness is created by the effort of the dancer herself. Most acrobatic stunts in strip dance will not look spectacular if the dancer does not have sufficient strength for their high-quality performance.
Some girls get scared: “Build muscle ?! But I will become like a bodybuilder! ”I can reassure them: a stripper is not threatened with getting a bodybuilder form, unless she dares to pull the bar and drink special protein shakes to build muscle (which is what people who are interested in bodybuilding do). Muscle mass and muscle strength are different concepts, do not confuse them, please!
The most that a stripper can get from strength training is the relief. This means that your muscle mass will not increase, but the relief appears, and when you move the muscles will roll under the skin (by the way, a bewitching sight!). In addition, a muscle corset will pull you at the waist, and the inflated pectoral muscles will visually lift the chest.
No one will argue with the fact that in our time a taut athletic figure is considered more attractive than the beauties on the canvases of Rembrandt.
The following is a small set of exercises that a girl should perform if she wants to achieve results in the dance as soon as possible, and even look like a real sex bomb. The first days will be very difficult: from unusual loads all the muscles will hurt (lactic acid is formed in them), you will feel tired and even broken. You need to continue training without paying attention to pain in order to drive lactic acid out of your muscles. After 3-4 days the pain will pass, and some time later you will again feel in good shape (even better than before!).
Basic rules: if you are an unprepared person and have not been involved in sports before, do not try to complete these exercises completely. Make for the first time 2-3 times less than what is indicated here. It is not necessary to do everything in one sitting, you can take small breaks: 3 times push up, catch your breath, then another 3 times push up.
After 10 days of regular efforts, you can slightly increase the number of exercises and continue to increase it in the future. After about 2 months of hard work, even an unprepared girl will be able to complete a set of exercises completely.
So, we put a rug on the floor, turn on incendiary music (this is not a whim – it is much easier to train with music) and begin!
Knead the cervical vertebrae.
Starting position: hands on the belt, feet shoulder width apart. We make circular movements of the head. Then tilt your head back and forth and left and right.
Build up your chest muscles.
Push up from the floor 15 times.
Pump up the muscles of the hands.
We pull ourselves on the horizontal bar 5 times.
Pump up the press.
Starting position: lie on your back, legs together, hands behind your head. Raise the straight legs to an upright position 15 times (the body lies). Then vice versa: raise the body 15 times (legs lie).
We pump up the muscles of the back.
Starting position: we lie on my stomach, feet rested on the bottom of the bed (if there is no assistant who would hold them), hands behind his head. Raise the body 20 times.
Stretch the spine-1.
Starting position: stood up, feet shoulder width apart. We bend forward and try to rest our hands on the floor.
Stretch the spine-2.
We lie down on our back and from this position stand on the bridge. We make sure that the palms and soles of the feet do not turn around, remaining parallel to each other, and the heels do not come off the floor. We straighten our arms at our elbows, we also try to straighten our knees, making small swaying. Lie down on your back, relax. Repeat this 2-3 times.
Stretch the spine-3.
Starting position: stood, feet shoulder width apart, hands on the belt. We do the slopes left and right.
Pump up the muscles of the legs-1.
With our left hand we hold onto the wall, with our right foot we swing forward 20 times. Then right 20 times. Then repeat the same thing with the left foot. Then we turn to face the wall, abut with both hands and swing backwards (left foot 20 times and right foot 20 times).
Pump up the muscles of the legs-2.
We do 50 jumps in place.
After that, you can proceed to stretching the muscles of the legs.
Basic rules for stretching classes
1. Heat. It should be stretched in a warm room, and even better in a hot one. Probably, few people have the opportunity to regularly stretch out in the sauna, so the most common way remains – warming up the muscles with the help of physical exercises: running, jumping (for several minutes). If the room is cool, put on a warm sweater, warm tights or leggings before training and do not remove them until the end of the session.
2. Smoothness. To avoid injuries like torn muscles, all movements are done smoothly, without jerking. It is better to do without swaying, so we stretch in this way: we sit on the twine as low as we can tolerate, and we sit in this position, we endure. To reduce pain, it is better to relax and think about something pleasant. After a few seconds, you will feel how under the weight of your body your leg muscles are a little stretched and you go down a few centimeters below. We continue to sit, endure, go down a little lower, a little lower, even lower! ..
3. The pain. One of the myths circulated by women’s magazines is that stretching should not be painful, it should be enjoyable. Of course, if you stretch only to maintain health, so that muscles and joints do not become stiff with age, these exercises can be enjoyable. If you set yourself the task of sitting on the splits – forget about it! Do not believe those who claim that they will stretch you without pain – these people lie (and in the most arrogant and unscrupulous way). Developing flexibility without pain is just as impossible as, for example, building up muscle without tension. If you want to sit on the splits, it will hurt during training – this is a fact. And if you have worked hard on yourself in training, then the next day the muscles will hurt. If they really hurt – it’s good, they hurt – then they stretch! If they don’t hurt , it means you were stretching for nothing.
4. Patience. Do not believe those who assure you that they will stretch you over several occupations – these people are as arrogant and unscrupulous liars as the aforementioned. Developing flexibility in just a few lessons is just as impossible as building muscle in a few days. If you want to stretch, you will have to endure pain every day for many months or even years – it all depends on the individual abilities of the person, as well as on the tasks set (someone just wants to sit on the splits with a little touch on the floor, and someone wants to leave into the deep minus).
5. And again patience. Do not rush, you should focus on your own feelings, and not on the results, otherwise it may result in injuries. The result will manifest itself like a swing: it has become a little better, and the next day you find that the muscles have become stiff and you can’t repeat yesterday’s result! Is it a shame? No need to despair, you just have to wait out this black line, calmly continuing to stretch and not demanding the impossible from yourself: muscles need time to transform.
Bottom line: if you can perform the entire complex of exercises without much effort, then physically you are already prepared to dance beautifully at the pole. True, sportswear is not enough to acquire, it still needs to be maintained!