如何学跳钢管舞

方法 1

方法 1 的 5:做好跳钢管舞的准备

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1
找一根属于你的钢管。作为一种非常别出心裁的强身健体的方式,越来越多的健身房开始提供钢管舞课程。去当地的健身房调查一下看是否有钢管舞课程。你也可以查看一下当地的健身连锁中心有没有提供钢管舞课程。有一些私人教练在健身房提供钢管舞课程。你要做一些调查,看附近有没有培训钢管舞的地方。如果你没能找到私人教练来教你做这项挑战性的运动的话,你也可以买一只钢管,安装在家里。
如果你想在家自由自在地练习钢管舞,你需要购买一个自由站立的钢管,严格按照安装说明,安装在家里适当的地方。钢管必须完全适合你的房顶和地板,应当被安装在一个有很多空间可以随意伸展的地方。WH.performance.mark(‘step1_rendered’);

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2
穿着合适的衣服。做准备的一个重要部分之一,就是穿着,你需要穿着舒适的衣服,将胳膊和双腿暴露在外。性感是一方面,另一方面裸露皮肤可以让你更好地用胳膊和双脱握住钢管。以便安全地在钢管上移动。为了使足部更好用力,你可以尝试打赤脚。如果你跳的熟练,而且想要更性感的话,你可以穿高跟鞋。

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3
避免涂抹身体油或者保湿乳。跳钢管舞之间不要涂抹任何身体油或者保湿乳。这些东西会让你从钢管上滑落下来,造成危险。在开始之间,擦拭一下钢管,确保上面没有任何油腻物质。

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4
伸展热身。跟做任何形式的运动一样,开始跳钢管舞之前,你首先应该做一些轻微的伸展和热身。笔直站立,弯下腰来,触摸自己的脚趾。转动脖子和肩膀。向后向上拉伸一只脚,使其碰触到你的臀部,此时腘绳肌会被拉伸。
手掌朝外,向后牵拉手指来伸展你的手腕。你的手指和手腕也要热身,为紧握钢管做好准备。

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方法 2

方法 2 的 5:做环绕式动作

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1
抓住钢管。从钢管的后面开始,里面的一只脚靠近钢管的底端。用惯用手在头顶高处抓住钢管。胳膊伸直,这样你的重心就远离钢管。

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2
环绕行走。 保持外侧腿伸直,向外侧旋转,围着钢管行走,同时以内侧脚为轴心。转圈时,让你的膝盖稍微弯曲,这样动作显得更加优雅。

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3
用腿钩住钢管。将你的外侧脚放在紧挨另一只脚的后面。将重心放在后面的一只脚上,用内侧腿环绕钢管前面,钩住钢管,膝盖后面夹紧。

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4
弓起身体。最后,向后弓起身体,手部降低,以便做深拱。这个动作就对舞者的身体柔韧性有很高的要求。在身体感觉舒适的前提下尽量弓起身体,确保腿和手夹紧钢管。你可以将头发夹起来,或者将它头发放在后面,这样会让你感觉更性感。

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5
挺直身体。从钢管上下来,挺直身体和腿,并准备好做下一步。基本的环绕式动作是非常适宜初学者的动作。这个动作是学习更加复杂的动作之间的很好的过度。

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方法 3

方法 3 的 5:做基本的攀爬

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1
面对钢管。做基本爬行的第一步,就是面朝钢管,站立在距离钢管大约1只脚的距离。用一只手握住钢管。
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研究来源

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2
用腿缠绕住钢管。提起跟抓钢管的那只手在同一侧的那条腿。然后,在用另一只手握住钢管的同时,将腿抬起。弯曲你的脚,将它放在钢管的一边,膝盖在另一边。你会利用这只脚来将你自己固定在钢管上,创造一个牢固的基底,以便下一只脚踏上。

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3
将另一只脚缠绕在钢管上。现在用你的双手将身体提起。摇摆自由的那条腿,将另一只脚背钩住第一只脚,只将膝盖放在钢管上,这样你的双膝可以牢牢地夹紧钢管。这两条腿就构建了一个你可以爬行钢管的平台。

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4
将手向上移动。双手向上移动大约1英尺,这样你可以有空间挺直身体。

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5
将膝盖提起。使用你的腹部肌肉将膝盖向上提起1到2英尺。

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6
用腿夹紧钢管,挺直身体。当你弯曲膝盖之后,你应该稍微向后倾斜一点,然后用腿部肌肉夹紧钢管,使用它们来挺直身体,此时双手向上移动。

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7
重复这些步骤,直到你不想继续攀爬。连续重复这几个步骤数次,直到你攀爬到钢管的顶端,或者达到身体极限。这个方案会帮助你在攀爬钢管的同时,收到很好的锻炼效果,并且在此过程中展现性感。

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8
下来。你可以使用基本的消防员滑行动作滑落下来,或者用手握紧钢管,放松双腿一瞬间,将双腿放在身前,在向地面移动的同时,摇摆你的臀部。这个方法需要较长的时间才能掌握,但是一旦练成之后,你会做得非常性感,看起来并且感觉起来棒极了!

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方法 4

方法 4 的 5:做消防员旋转

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1
用双手握住钢管。站在钢管的旁边。身体较弱的一侧靠近钢管。然后用双手像握棒球棒一样握住钢管。双手之间的距离稍微大于1英尺。靠近钢管的一只手在上,外侧的一只手在下。下面的一只手应该跟眼睛平行。[2]
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研究来源

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2
环绕钢管摇摆。用靠近钢管的一只脚走一步,摇摆外侧的那条腿,来产生动力。这样你会有足够的速度和能力舒适地围绕着钢管摇摆。

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3
在钢管上跃起。用双手握紧钢管,拔起身体,此时胳膊支撑着整个身体的重量。此时,内侧的脚跳起,双膝夹住钢管。确保你能够紧紧地夹住钢管,这样你就不会滑落下来。

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4
旋转。继续用双手和双膝握住钢管,并沿着钢管旋转,直到双脚落在地面上。起初手握的位置越高,你就能够在落地之间做更多的旋转。

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5
高高地站立着。当你落地时,腿部向后移动,恢复到站姿。

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方法 5

方法 5 的 5:学习传统的动作

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1
做身体波浪。这是在任何旋转或者攀爬动作之间的完美的站姿过渡工作。做身体波浪,你只需面朝钢管,用惯用手抓住钢管。你的双膝稍微弯曲,你的双脚放置在钢管的两侧。这样你的躯干距离钢管大约1英尺远,双脚舒适地分离着。[3]
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研究来源

首先,将胸脯向前推近钢管,将腿部向后推,然后将肩膀向后推,然后再将腿部向前推,并重复此动作。身体波浪应该是流畅性的一个动作,而不是一系列动作。

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2
做向后摆动。想要制作这个性感的动作,首先你要背对钢管笔直站立。向上在脑后用双手抓住钢管。然后在从钢管上下滑的同时,向两侧摇摆你的臀部,直到你呈蹲伏状。此时,将双手沿着身体正面向下抚摸,一直到膝盖。
然后,将膝盖推开,这个你的双腿就暂时叉开,然后迅速地跳起来,恢复成站姿。

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3
沿着钢管摆动。做这种旋转动作,你应该面对钢管站立,双脚在钢管的任意一侧,双脚有适度间距。用惯用手在紧挨头部下面的地方抓住钢管。然后在滑落钢管的同时,转动你的臀部,直到你呈蹲伏状。当你蹲伏时,将腿部向上推起,抬起身体,直到上身舒展呈站姿。

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