What is strip plasty. Classes for beginners at home. Movement, music, clothing. Where to begin

Strip plastic is a symbiosis of aerobics, gymnastic exercises and seductive dance. For beginners, you can learn the graceful and sensual art of stripping at home. To do this, you need to know the basics of the dance direction, skillfully choose the right clothes and shoes, and also follow a few simple recommendations for home workouts.

What is strip plastic

The fashionable modern direction is a unique mix of professional choreography, plastics and fitness movements, with a drop of sensuality and the ability to control the body.

Striptease and styripplasty have very little in common:

• At the heart of striptease is sexuality, the art of outright seduction through the prism of gradual, slow nudity. Striptease can be bright, artsy, showgirls style, or classic pole performance.
• There is no place for vulgarity in strip plastic, the dance is not associated with seduction or stripping.
• Demonstrated grace, sexuality, but crossing the line of decency.
• In strip plastics, it is important to prepare the body for the dance, great attention is paid to stretching and practicing movements.

  

Strip plastic is work on yourself, on your body and emotions. It is important not only to learn basic movements, techniques, but also to find your own individual style.

The benefits of strip plastic

Dance is not about age or social status, but an inner feeling of harmony and freedom.

In addition to aesthetics, strip plastic for beginners at home has a lot of advantages:

• Powerful fitness effect. In strip plastic classes, the emphasis is on physical activity, so the effect "on the face" will not keep you waiting. The dance helps to make the figure chiseled, feminine, more plastic and flexible. Classes are also aimed at strengthening all muscle groups, which allows you to get rid of sagging skin, return the body to tone.
• Slimming. The intensity of strip plasty in terms of loss of kilocalories is equivalent to fitness, Pilates or shaping. Exercising even at home can help you shed a few extra pounds.
• Formation of a feminine silhouette. The dance allows you to engage all muscle groups, as a result of which the body is tightened, a beautiful relief is formed.
• Owning your body. Dance helps to achieve harmony and harmony of the inner world, aspirations and individuality with your own body. After several sessions, the back straightens, a habit appears to maintain a correct posture, to step smoothly and smoothly. The gait of girls who are engaged in strip plasty is more feminine and confident.
• Stress prevention, psychological problem solving. Stripping helps women become more confident, get rid of many complexes. Dance makes it easier to endure stressful situations, relieves stress after a hard day, gives a charge of vivacity and a positive attitude.Moving, not only the body relaxes, but also the nervous system, which also sometimes needs rest.

In addition to the benefits for psychological health, classes improve blood circulation, have a beneficial effect on the joints, cardiovascular system.

How to find a place in the room

For beginners, it is especially important to achieve an immersive atmosphere, the surroundings for strip plastics, even at home, should awaken sensuality and positive emotions.

When choosing or equipping a room, it is necessary to take into account a number of requirements:

1. Plenty. The room should be large enough so that you can move freely. Dance is freedom, so there should be no foreign objects and unnecessary clutter in the room.
2. Mirrors. This is a must-have element in the strip plastics room. A mirrored wall or full-length mirror will help you fully immerse yourself in the process of training, observing yourself, and controlling movements.
3. Design. To add passion, expression, you need a red color, and pink will bring notes of romance, help bring together. Lighting is an important component, you can use fluorescent lamps. A row of light bulbs along the mirrors will help create the right atmosphere.

It is desirable that the study room be isolated so as not to disturb the intimacy of the process. The room should be well ventilated, and the entourage and design itself should be conducive to strip plastics.

Selection of comfortable clothes and shoes

Strip plastic for beginners at home involves choosing clothes and shoes.

Clothing requirements are as follows:

• Convenience, comfort and practicality. It can be a top and leggings, short shorts and a tank top. Clothing should give self-confidence, not interfere with freedom of movement, and not cause discomfort.

  

• Form. In simple home clothes it is difficult to feel like a vamp woman or a seductress. The outfit should help the dancer get used to this or that role.
• The cloth. Movements in strip plastics are associated with stretching elements, so it must be strong, elastic, smooth.

There are also a number of requirements for shoes:

• Comfortable flat-soled shoes, such as gym shoes, are better for warm-up.
• The sole should not slip on the floor covering, this can lead to injury during training.
• Having received the first experience, you can start dancing in shoes with small heels. The foot should be well fixed.
• Dance steps in strip plastics imply emancipation. To fully demonstrate your skills, you can dance in high-heeled shoes. The main thing is to feel the convenience and comfort.

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Music selection

You can dance to any music. Traditionally, a playlist is selected in the R'n'B style. Rhythm and blues rhythm, juicy vocals, a special direction and a whole philosophy that the musical style conveys, helps to demonstrate skills, to reveal themselves as much as possible. With tracks from Britney Spears, Pussycat Dolls, Jessica Simpson or Rihanna, you can accurately convey the mood of the dance.

If the dance is stylized, you can choose a movie soundtrack to create a beautiful performance. Music should correspond to mood, fantasies, but not principles. This is the only way to achieve the effect of complete emancipation.

To relax in dance, surrender to music, demonstrate plasticity and grace, you can choose slow relaxation compositions. The sensual rhythms of Enigma, the seductive voice of Mylene Farmer, the compositions of Touch And Go, Madonna or Christina Aguilera will help to open up emotionally.

Strip plastic training program

Strip plastic surgery for beginners at home is a step-by-step systemic program that includes the following lessons:

1. Stretching exercisespreparing the body for the dance.
2. Defile. In order to learn how to move gracefully, you need to draw or conventionally represent a straight line. Take your shoulders back slightly, proudly lift your head up. To complicate the task, you can put a book on your head. Now, having risen on toes, it is necessary to gracefully step forward along the conditional line, slightly shaking the hips. It is important not to cross the line between a seductive step and vulgarity.
3. Acting skills. Such exercises are needed to remove the stage clamp, to relax, to feel like a diva on stage.
4. Teaching plastic on the floor. A simple exercise will help you learn plasticity on the floor. Sit on the floor, as if in a twine, but bend one leg under you. The back should be straight, and the hips should not turn. The free leg stretches up, the heel tends to the buttocks. Stretch for 30 seconds, then change legs.
5. Plastic training near the wall and pole. A simple exercise for beginners: stand facing the pole, grasping it with your hand at height, put one leg to its base and bend back. Take the other leg to the side and roll around the pole. To diversify the exercise, you can hold on to the pole with one leg or together with the hand and perform rotations. First, it is enough to perform 1 - 2 turns, gradually increasing the number.
6. Working with the object, dancing near the chair. Any props can be used in the dance, the main task is to be organic and free from discomfort. A staged chair can replace a pole, creating an equally exciting atmosphere.

   

7. Private dance staging. A private dance consists of three main stages: a graceful exit, a dance walk to show yourself in all its glory. The second part is creating contact with a man in a dance. The third is a beautiful end to the composition. You can take for the idea of ​​staging a motive of a movie or a plot from a book.

The load and difficulty depends on the level of the dancer. Since learning to dance style is a lengthy process, it must be taken seriously. Emotional mood, a feeling of cheerfulness and a desire to comprehend new facets of seductive dance are important before starting classes.

Standard warm-up - basic elements

A standard warm-up before stripping is necessary for both beginners and experienced dancers. In order to make it easier to perform complex ligaments at home, it is necessary to warm up the muscles.

There are some simple exercises for this:

1. Legs apart shoulder-width apart, arms at the waist, circular movements of the head, rotation, and then turns back and forth, to the sides are performed. An exercise is performed in four counts.

   

2. Exercise for the shoulder girdle. The shoulders are raised alternately and then together, gradually increasing the amplitude.
3. Warm up the chest. Rotation is carried out along the points forward and backward and to the sides, and then circular, connecting the points.
4. Warm up for the back. Standing position, hands along the waist. The shoulder blades are brought together, rounding and straightening the back. An effective exercise for stretching the back - "kitty".
5. Exercise for the spine. Bring your arms forward, and then perform bends, stretching for your arms. The back position is straight.
6. Warm up for the thigh muscles. The body in the hip area moves alternately left and right, stretching the muscles as much as possible.

   

7. Exercise "eight" hips. They look like the thighs are a pencil drawing the number 8 in the air.
8. Exercises for the legs. Sumo squats are performed. Legs wide apart, toes turned outward.
9. Lunges forward and to the sides. Take your leg forward or to the side, do a squat on the abducted leg, then lift and return the leg to its original position.
10. Wave executionto prepare the body for flowing elements. Lie on the floor, bend your knees, place your feet hip-width apart. Stretch your arms, pressing your palms to the floor. As you exhale, draw in your stomach and raise your pelvis and back off the floor. While inhaling, straighten the body, forming a straight line from the shoulders to the knees. On exhalation, take the starting position.

The duration of the warm-up is about 30 minutes. It is necessary not only to warm up the body, but also to give a load to the muscles.

Stretching exercises

Stretching helps prepare the body for dance training, relieve muscle tension, and restore flexibility and lightness. Preparing for the dance involves a warm-up that includes stretching exercises to develop movement dynamics and statics.

Basic stretching classes:

• Standing straight, legs apart, knees bent slightly. The head is slightly thrown back, one hand stretches up, as if for an imaginary object. Repeat the action several times, alternately changing hands.
• Standing close to the wall, rest your palms on the wall. Perform a slow squat, sliding your palms along the wall, after fixing the position, slowly rise.
• Body lunges forward. In this case, the right hand should be wound behind the head, and the left to the side. At a smooth pace, perform bends, fixing the pose, and then return the body to its original position.

  

Static exercise is a workout in which all the muscles in the body are activated, while the body parts remain practically motionless.

Several static exercises for strip plastics:

• Ballerinas stand. In a standing position, with your feet wide apart, perform squats on your toes, while raising your heels as much as possible. The squat is performed to a position parallel to the floor.
• Incomplete swallow. In a standing position and straight, one and then another leg is retracted back to the maximum angle. The pose must be held for 5-10 seconds.
• Plank on one leg. The body, as in the standard plank, is held parallel to the floor, but one leg is pulled up.

A dynamic warm-up includes exercises that involve certain parts of the body:

• swings, circular rotations of the legs and arms;
• bends to the side and forward;
• squats.

  

Each time, stretching the muscles, the result must be fixed, gradually increasing the load.

Working on coordination

After the first step to success in strip plasty - stretching, you can go to training coordination:

• Tree pose. Straighten, bend your leg, pressing the sole of the foot to the inner surface of the thigh, direct your fingers to the floor. Raise your hands with palms together or hold them in front of you.
• Slopes. Spread your legs 2 times wider than your shoulders, stretch your arms to the sides and bend to the left, perform fixation for 3 respiratory cycles. Then tilt to the other side and down, touching the ankle with one hand, and pull the other up.
• Holding the body in the "birch" position. The shoulders, back of the head and neck should be on the floor with the body raised in an upright position. Hand help is allowed.

  

• Stand on one leg in the "heron" position. One leg is raised so that the thigh is parallel to the floor or higher. Pull the sock towards you. The hand raised with the same name should not be fully extended. The palms of both hands are directed downward, as if rested on 2 balls. Keep your balance with your eyes closed. At the end of the exercise, stand up 3 to 5 times on your toes.

The result of regular work on coordination will be complete mastery of the body in dance: beautiful jumps with a confident landing, graceful dancer's gait, the ability to balance, performing steps in strip plastics.

To train coordination at home, it is enough to perform the following exercises daily:

1. Standing with your feet moving, spread your arms to your sides. In this position, freeze for half a minute, closing your eyes.
2. Rise on tiptoes as much as possible, close your eyes, tilt your head back and stand for 30 seconds.
3. Cat gait. Put a ribbon or rope on the floor, and walk along it, rearranging your feet in front of each other.

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Development of plasticity

Stunning plasticity is one of the striking skills of a strip plastics dancer.

To develop it, you must regularly do the following exercises:

• Rotation by the body. Do the figure eight movement with your whole body. Move smoothly, gradually engaging your entire body. Make sure that the rotation starts from the thoracic region, not from the lower back.

  

• We develop hand plasticity. The "swan wings" exercise is a basic element of the dance. Initial pose - arms extended along the body. First you need to slowly rotate with your brushes. Then increase the amplitude and connect the elbow joints. Finally, slowly raise your arms using your shoulders.
• Wave. Basic element. Wave movements are performed with the hands, and then the body is involved. To complicate the element, you need to add a graceful pass forward.

How to learn to dance with video lessons

Strip plastic is hard physical work, you should not expect lightning miracles, but doing it regularly, even at home, you can achieve amazing results. For beginners, there are tutorials and video tutorials.

Regularity of classes

To achieve a positive result, strip plasty classes should be carried out regularly. Workouts should be done at least 2-3 times a week.

After a few workouts, a feeling of fit, complete control of the body will appear. After 3-6 months, subject to the systematic implementation of the training program, you can perfectly learn to dance strip plastics at home.

As if an artist paints a picture, the dancer creates a small performance, a celebration of grace and seduction. It is possible even for beginners to learn strip plasty at home without the help of a professional trainer. Beautiful music, smooth and precise movements, flexibility of the cat, romantic atmosphere - all this is a celebration of beautiful dance in the style of seductive strip plastics.

Useful videos about strip plastic

A set of movements for strip plasty:

The basics of strip plastics for beginners: