What is callanetics. Callanetics - video lessons
Despite the huge number of different programs for healing and improving your figure, callanetics - one of the unique and popular finds in the health industry - has long conquered the countries of Europe, Asia and America.
Callanetics is a slow, calm form of gymnastics with a static load. It is highly effective and promotes muscle tightening and rapid weight loss and body size. Activates the body's immune system. Ideal for those who prefer thoughtful, calm exercises to active and complex dance types of fitness.
These are amazing effective exercises will help create a harmonious balance between body and mind, allowing you to find excellent physical fitness, develop concentration and prevent injuries.
Classic callanetics exercises
Exercise 1
The exercise stretches the oblique abdominal muscles, back muscles and upper shoulder girdle.
Initial position: stand straight, feet shoulder-width apart, hands on your waist, keep your head straight, gaze directed forward.
Technique: bend your knees slightly, lift up right hand and stretch as high as possible without raising your shoulder, left hand lower it onto your thigh, tighten your buttocks, move your pelvis forward and up, extend your right arm even more and slowly bend to the side, continuing to extend your arm. Relax your neck and upper shoulder girdle and gently, with an amplitude of less than one centimeter, bend to the side. To return to initial position, move your right arm to a position in front of you, bend your knees, lean forward, and, without bending your arm, move your arm and torso to the left side. Before returning to the starting position, tighten your buttocks, move your pelvis forward and up and stand straight. Perform the exercise in the other direction.
The pace of execution is slow and smooth. Number of repetitions 25 counts, s gradual increase up to 100 counts in each direction.
Typical mistakes: lifting the shoulder while extending the arm upward. Tilt your torso forward, not to the side. Bent back. Abrupt execution of movements.
Exercise 2
The exercise strengthens the abdominal muscles, tightens the chest, stretches the back and the area between the shoulder blades, and relieves tension in the neck muscles.
Initial position: lying on your back, legs bent at the knees and brought together, feet pressed to the surface, arms along the body.
Technique: grab your hands inner surface hips and spread your elbows upward. With a smooth movement, lift your head above the surface, your shoulders will automatically follow your head. Round top part body so that the nose is directed inward chest. When you feel that you can no longer round your neck and shoulders, extend your arms along your body, parallel to the surface, and slowly, with an amplitude of less than one centimeter, move your arms back and forth. While doing this, relax your entire body, only your abdominal muscles tense. Slowly return to the starting position.
The pace of execution is slow and smooth. The number of repetitions is 25 counts, with a gradual increase to 75 counts.
Typical mistakes: During execution, not only your arms move, but your whole body. The exercise is performed by working the back muscles, not the abdominal muscles. Abrupt execution of movements.
Exercise 3
Exercise strengthens the abdominal muscles, tightens the chest, stretches the back muscles and the area between the shoulder blades, and relieves tension in the neck muscles.
Initial position: lying on your back, legs bent at the knees, feet pressed to the surface, arms along the body.
Technique: lift up in a smooth motion right leg. Grab her back surface hips, round your elbows, pointing them upward to the sides. Then slowly lift your head and shoulders above the surface, rounding them so that your nose points inside your chest.
Lower your arms along your body, parallel to the surface and straighten left leg, but so that it does not come into contact with the floor. Then slowly, with an amplitude of less than one centimeter, move your arms back and forth. To return to the starting position, first bend your left knee, then your right, lower it towards your chest and slowly place your feet on the surface. Lower your head and shoulders to the floor.
The pace of execution is slow. The number of repetitions is 25 counts, with a gradual increase to 75 counts.
After completing the exercise on your right leg, repeat it on your left.
Typical mistakes: During execution, not only your arms move, but your whole body. The exercise is performed by working the back muscles, and not by the abdominal muscles. Abrupt execution of movements.
Exercise 4
Exercise tightens everything muscle groups abdomen, relieves tension in the back of the neck and lengthens it, relieves tension in the shoulder blades.
Initial position: lying on your back, legs bent at the knees, feet pressed to the surface, arms freely located along the body.
Technique: in this position, with a smooth movement, slowly raise your knees to your chest, one after the other, and straighten your legs up. Wrap your hands around the back of your thighs and spread your elbows out to the sides. Slowly lift your head and shoulders above the surface, rounding your back. Then stretch your arms forward, parallel to the surface, and slowly, with an amplitude of several centimeters, move your arms back and forth. If you feel tension in the neck, bend your elbows and place them on the back of your head.
The pace of execution is slow. The number of repetitions is 25 counts, with a gradual increase to 100.
Typical mistakes: sudden execution of movements. Large amplitude of execution. Raised shoulders.
To increase the load on your abdominal muscles, lower your legs a few centimeters. To return to the starting position, smoothly bend your knees, gradually one after the other, and also smoothly and gradually place your feet on the surface. Relax completely.
Exercise 5
The exercise tightens and strengthens the abdominal muscles.
Initial position: sitting with your back to the support, arms above and holding on to it (if it is not possible to hold on to the support above, perform a support with your hands from behind), the body is relaxed, the legs are connected and extended in front of you.
Technique: in this position, bend your knees and pull them towards your chest as high as possible. Lift your legs straight up and slowly perform leg extensions and abductions. Return to the starting position and repeat the exercise again.
The pace of execution is average. The number of repetitions is two times, five counts each.
Typical mistakes: sudden execution of movements. Raised shoulders. Bent back. Legs bent at the knees.
Exercise 6
The exercise strengthens and tightens the muscles of the legs and abdomen, stretches the back, and maintains mobility. hip joints. The exercise is performed with the help of a support.
Initial position: stand facing the support and lean your hands on it, but not too much. Legs together, feet turned outward, back straight, shoulders straight.
Technique: rise on your toes, connect your heels and turn your knees to the sides. In this position, bending your knees, lower yourself down a few centimeters, move your pelvis forward and up, rounding your lower back and buttocks. Return your pelvis to its original position and bend your knees and lower yourself a few more centimeters. Push your pelvis forward and upward again, rounding your lower back and buttocks. Return your pelvis to its original position and, straightening your knees, return to First level. Then move your pelvis forward and up again and return to the starting position. Thus, you must perform the exercise at two levels: initial and intermediate, each time moving your pelvis forward and upward and returning it to its place. The pace of execution is slow. The number of repetitions is two sets (1 set – 2 movements at the top, 1 movement at the middle level) with a gradual increase to five sets.
Typical mistakes: raised shoulders. Abrupt execution of movements. Knees point forward, not to the sides. After moving the pelvis forward, while returning it to its original position, there is a strong bend in the lower back.
Exercise 7
The exercise stretches the muscles of the neck, back, area between the shoulder blades, inner part thighs, hamstrings, calves. The exercise is performed using a support.
Initial position: stand facing the support and place your right leg straight on it (approximately at waist level), supporting leg also straight, foot slightly turned outward.
Technique: in a smooth motion, raise both arms up and stretch as high as possible. Feel the stretch in your back and abdomen. From this position, stretching upward, slowly bend your torso forward towards your leg. When you feel that you can no longer stretch, bend your elbows and place them crosswise on your shins, your elbows should be spread to the sides. Slowly, with an amplitude of less than one centimeter, perform smooth bends towards the leg.
The pace of execution is slow. The number of repetitions is 10 counts with a gradual increase to 50 counts on each leg.
After completing the exercise on your right leg, perform it on your left.
Typical mistakes: bent supporting leg. Back too bent. Abrupt execution of movements.
Exercise 8
The exercise rounds and tightens the buttocks. Restores firmness to the outer thighs and buttocks. The exercise is performed using a support.
Initial position: sit facing the support and grab it with your hands. The left leg is bent at the knee and placed in front of you, the right leg is bent at the knee and laid back.
Technique: from this position, lower your right hand to your thigh and move your pelvis and torso forward so as to lift the foot and shin of your right leg above the surface. Return your hand to the support, relax your shoulders and lift the knee of your right leg a few centimeters up. In this position, slowly, with an amplitude of less than one centimeter, perform smooth movements with your leg back and forth.
After completing the exercise on your right leg, perform it on your left leg. The pace of execution is slow. The number of repetitions is 25 counts with a gradual increase to 100 counts for each leg.
Typical mistakes: bent back. Abrupt execution of movements. The body is leaning too far forward. The arms are too high on the support.
Exercise 9
The exercise rounds, tightens and restores firmness to the outer thighs and buttocks. The exercise is performed using a support.
Initial position: sit facing the support and grab it with your hands. The left leg is bent at the knee and positioned in front of you, the right leg is straight extended to the side.
Technique: place your right hand on your thigh and move your pelvis and thigh of your right leg forward. Return your hand to the support, slightly tilt your shoulders and torso in the direction opposite to the extended leg. Raise your right leg a few centimeters up from the surface and slowly, with an amplitude of no more than a few centimeters, move your leg up and down.
After completing the exercise on your right leg, perform it on your left leg. The pace of execution is slow and smooth. The number of repetitions is 25 counts with a gradual increase to 100 counts for each leg.
Typical mistakes: sudden execution of movements. The extended leg is bent at the knee. The amplitude of execution is too large. Your hands are too high on the support (place them approximately just above shoulder level). The body tilts too far to the side.
Exercise 10
The exercise stretches the muscles of the upper shoulder girdle and arms, pectoral muscles, back muscles, inner thighs, hamstrings, calves. Lengthens muscles, maintaining flexibility and elasticity, preventing injuries. Series of movements this exercise allows you to keep almost your entire body in good shape.
A
Initial position: sitting on a surface with your legs spread apart as wide as your stretch allows (but try to avoid pain), support with hands behind.
Technique: in a smooth motion, raise both arms up and slowly tilt your torso forward until your hands touch the surface. Then bend your elbows and place your forearms and elbows on the surface. In this position, slowly, with an amplitude of no more than one centimeter, perform smooth downward bends. Relax and use your hands to return to the starting position.
B
Initial position: Sit up straight, place your right hand on your thigh, and extend your left hand up.
Technique: Having slightly turned your shoulders towards your right leg, slowly tilt your torso to the right towards your leg. Then move your right hand to your left, cross your hands on your shins, spread your elbows to the sides and slowly, with an amplitude of no more than one centimeter, perform smooth bends towards your leg. Relax and, helping yourself with your hands, return to the starting position. Perform the exercise in the other direction.
IN
Initial position: lying on the surface, legs bent at the knees, feet pressed to the floor, arms extended above the head.
Technique: With a smooth movement, lift your right leg up and straighten it at the knee. Then grab your leg by the back of your thigh with your hands and spread your elbows out to the sides. In this position, slowly, with an amplitude of less than one centimeter, pull your leg towards you. If desired, the left leg can be straightened and placed on the surface. After finishing, to return to the starting position, first slowly bend your right leg at the knee and smoothly lower it to the surface. Perform the exercise with the movement on the other leg.
G
Initial position: lying on your back, arms bent at the elbows and positioned above your head at the same level as your shoulders, palms facing up.
Technique: in this position, with a smooth movement, lift your right leg up, bend it at the knee and press it to your chest. Then move your leg to the left as far as possible without leaving your shoulders and upper back off the surface. Touch the knee of your right leg to the floor and slowly, with an amplitude of less than one centimeter, move your leg up and down. To return to the starting position, again move your right leg bent at the knee to your chest and lower it, straightening it, to the surface. Repeat the exercise on the other leg.
Typical mistakes: sudden execution of movements. The amplitude of execution is too large.
Exercise 11
The exercise relieves tension in the hip area, strengthens the muscles of the abdomen, buttocks, and legs. Stretches the muscles of the arms and back.
Initial position: kneeling, bending your legs under you, lower your buttocks onto your heels. The back is straight. Hands are located on the belt.
Technique: with a smooth movement, raise your straight arms up, clasp your hands together and pull your body 4–5 centimeters up. Then lift your pelvis over your heels, slightly spread your hips and move your pelvis forward and up, as high as possible. In this position, perform slow circular rotations hips to the right and left. Try to perform rotations with a small amplitude.
Do the exercise at a slow pace. The number of repetitions is two times in each direction with a gradual increase to five times.
Typical mistakes: abrupt execution of the movement. Bent back. Raised shoulders.
Exercise 12
The exercise stretches the thigh muscles, pectoral muscles, and back muscles.
Initial position: sitting on your knees, legs tucked under you, buttocks on your heels, hands behind you.
Technique: in this position, tighten your buttocks, move your pelvis forward and up. Lift your torso and pelvis up and arch as high as possible without causing pain to your back. Slowly, with an amplitude of less than one centimeter, move your pelvis up and down. After performing, smoothly and carefully return to the starting position.
Do the exercise at a slow pace. The number of repetitions is ten counts, with a gradual increase to 40 counts.
Typical mistakes: sudden execution of movements. Throwing the head back. The hands are too far away when pushing from behind.
Exercise 13
The exercise tightens the thigh muscles, strengthens the calves and feet.
Initial position: sitting opposite a chair or table, press the feet of your outstretched legs against the legs of the support, straighten your back, round your shoulders to relieve tension from the back muscles.
Technique: in this position, straining your thigh muscles, try to squeeze the legs of the support with your feet. Relax and repeat the compression again. Relax again and tighten your thigh muscles as much as you can.
Do the exercise at a slow pace. The number of repetitions is 25 counts, with a gradual increase to 100 counts.
Exercise 14
The exercise tightens and rounds the buttocks, restoring their elasticity.
Initial position: kneeling in front of a support, legs together, feet connected.
Technique: Grasp the support with your hands (arms bent at the elbows) and slightly spread your elbows to the sides. Smoothly tilt your torso back until your arms are straight. Tighten your buttocks, push your pelvis forward and upward and round your shoulders, keeping your back straight. Slowly raise your right knee to the side, your foot should not leave the floor, it should glide smoothly along it. Raising your knee as high as possible to the side, lift your foot a few centimeters above the surface and slowly, with an amplitude of two centimeters, move your foot back and forth. Once completed, slowly return your leg to the starting position. Relax and do the exercise on the other leg.
Typical mistakes: bent back. Raised shoulders. Protrusion of the buttocks back, with a deflection in the lower back. Arms not fully straightened. Too sharp and amplitude execution of movements.
Exercise 15
The exercise tightens and rounds the buttocks, restoring their elasticity. Strengthens the thigh muscles. Gives you the opportunity to maintain and give excellent shape to your buttocks and thighs.
Initial position: kneeling in front of a support, arms bent at the elbows and placed on the support, legs together, feet connected.
Technique: in this position, smoothly extend your right leg to the side so that the foot and thigh form one straight line. Tilt your torso back until your arms are straight, tighten your buttocks and move your pelvis forward and up. Then gently tilt your body to the left, but not too much, lift your right leg up and slowly, with an amplitude of about six centimeters, move your leg up and down. After performing, slowly bend your leg at the knee and return to the starting position. Relax and do the exercise on the other leg.
The pace of execution is slow. Number of repetitions: 100 counts in each direction.
Typical mistakes: bent back. Protrusion of the buttocks with arching in the lower back. Sharp execution and large range of movements. The body tilts too far to the side.
Chapter 3 Basic callanetics exercises
Exercise 1
The exercise stretches the oblique abdominal muscles, back muscles and upper shoulder girdle.
Initial position: stand straight, feet shoulder-width apart, hands on your waist, keep your head straight, gaze directed forward.
Technique: The pace of execution is slow and smooth. The number of repetitions is 25 counts, with a gradual increase to 100 counts in each direction.
Bend your knees slightly, raise your right arm up and stretch as high as possible without lifting your shoulder, lower your left arm to your thigh, tighten your buttocks, move your pelvis forward and up, extend your right arm even more and slowly bend to the side, continuing to extend your arm . Relax your neck and upper shoulder girdle, and gently, with an amplitude of less than one centimeter, bend to the side. To return to the starting position, move your right arm to the position in front of you, bend your knees, lean forward, and without bending your arm, move your arm and torso to the left side. Before returning to the starting position, tighten your buttocks, move your pelvis forward and up and stand straight. Perform the exercise in the other direction.
Typical mistakes: raising the shoulder while extending the arm upward; tilting the body forward, not to the side; bent back; sudden execution of movements.
Exercise 2
The exercise strengthens the forearms, stretches and strengthens the back and pectoral muscles, and relieves tension between the shoulder blades.
Initial position: The pace of execution is slow and smooth. The number of repetitions is 25 counts, with a gradual increase to 100 counts.
stand straight, feet shoulder-width apart, arms extended to the sides and positioned at the same level as your shoulders, palms inside directed down towards the surface.
Technique:
Bend your knees slightly, tighten your buttocks, and move your pelvis forward and up. Then turn your palms with the inside facing up to thumbs were aimed at the ceiling. Slowly move your arms back behind your back and raise them as high as possible. Pull your shoulders and head back and gently move your arms back and forth with an amplitude of less than one centimeter. (slightly connecting and separating hands). After completing this, bend your elbows and lower your arms down.
Typical mistakes: bent back; shoulders raised; arms are not pulled back enough; chin down; sudden execution of movements.
Exercise 3
The exercise stretches the back muscles, relieves tension in the neck muscles and shoulder joint, maintains joint flexibility cervical region spine.
Initial position: Bend your knees slightly, tighten your buttocks, and move your pelvis forward and up. In a slow, smooth motion, lower your chin down toward your chest. Then slowly turn your chin towards your right shoulder, move it back as far as possible and lift it up. The gaze should be directed forward and upward. To return to the starting position, slowly lower your chin down to your shoulder, then also slowly move it to your chest and raise your head. Perform the exercise in the other direction. The pace of execution is slow. The number of repetitions is two times in each direction with a gradual increase to five times.
stand straight, feet shoulder-width apart, hands placed on the belt or freely lowered along the body.
Technique:
Typical mistakes: sudden execution of movements; throwing your head back too much.
Exercise 4
The exercise strengthens the abdominal muscles, tightens the chest, stretches the back and the area between the shoulder blades, and relieves tension in the neck muscles.
Initial position: during execution, not only your arms move, but your whole body; the exercise is performed by working the back muscles, not the abdominal muscles; sudden execution of movements.
lying on your back, legs bent at the knees and brought together, feet pressed to the surface, arms along the body.
Technique:
Grab your inner thighs with your hands and spread your elbows out to the sides. With a smooth movement, lift your head above the surface, your shoulders will automatically follow your head. Round your upper body so that your nose points inward to your chest. When you feel that you can no longer round your neck and shoulders, extend your arms along your body, parallel to the surface, and slowly, with an amplitude of less than one centimeter, move your arms back and forth. While doing this, relax your entire body, only your abdominal muscles tense.
Slowly return to the starting position.
The pace of execution is slow and smooth. The number of repetitions is 25 counts, with a gradual increase to 75 counts.
Typical mistakes:
If for some reason it is difficult for you to perform the main version of the exercise, you can perform it by slightly modifying your body position.
Option 1.Exercise 5
The arms are bent at the elbows and placed at the back of the head.
Option 2.
Legs are bent at the knees and slightly raised above the surface.
Option 3.
The legs are bent at the knees and placed on a hill.
Exercise strengthens the abdominal muscles, tightens the chest, stretches the back muscles and the area between the shoulder blades, and relieves tension in the neck muscles.
Initial position: lying on your back, legs bent at the knees, feet pressed to the surface, arms along the body.
Technique: If for some reason you cannot perform the main version of the exercise, you can perform it by modifying the position of your body.
Lift your right leg up in a smooth motion. Grab her by the back of the thigh, round your elbows, pointing them upward to the sides. Then slowly lift your head and shoulders above the surface, rounding them so that your nose points inside your chest. Lower your arms along your body, parallel to the surface, and straighten your left leg, but so that it does not touch the floor. Then slowly, with an amplitude of less than one centimeter, move your arms back and forth. To return to the starting position, first bend your left knee, then your right, lower it towards your chest and slowly place your feet on the surface. Lower your head and shoulders to the floor.
The pace of execution is slow. The number of repetitions is 25 counts, with a gradual increase to 75 counts.
After completing the exercise on your right leg, repeat it on your left.
Typical mistakes:
during execution, not only your arms move, but your whole body; the exercise is performed through the work of the back muscles, and not through the abdominal muscles; sudden execution of movements.
Option 1.Exercise 6
The arms are bent at the elbows and placed at the back of the head.
Option 2.
The left leg is bent at the knee and placed on a hill, the right leg is extended upward.
Option 3.
The left leg is bent at the knee, but does not touch the surface.
The exercise strengthens and tightens the muscles of the legs and abdomen, stretches the back, and maintains the mobility of the hip joints. The exercise is performed with the help of a support.
Initial position: raised shoulders; sudden execution of movements; knees point forward, not to the sides; after moving the pelvis forward, while returning it to its original position, there is a strong bending in the lower back.
stand facing the support and lean your hands on it, but not too much. Legs together, feet turned outward, back straight, shoulders straight.
Technique:
Rise up onto your toes, bring your heels together and turn your knees out to the sides. In this position, bending your knees, lower yourself down a few centimeters, move your pelvis forward and up, rounding your lower back and buttocks. Return your pelvis to its original position and bend your knees and lower yourself a few more centimeters. Push your pelvis forward and upward again, rounding your lower back and buttocks. Return your pelvis to its original position and straighten your knees to return to the starting level. Then move your pelvis forward and up again and return to the starting position. Thus, you must perform the exercise at two levels: initial and intermediate, each time moving the pelvis forward and upward and returning it to its place. The pace of execution is slow. The number of repetitions is two sets (1 set – 2 movements at the top, 1 movement at the middle level) with a gradual increase to five sets.
Typical mistakes:
Exercise 7
The exercise stretches the muscles of the neck, back, area between the shoulder blades, inner thighs, hamstrings, and calves. The exercise is performed using a support.
Initial position: After completing the exercise on your right leg, perform it on your left.
stand facing the support and place your right leg straight on it (approximately at waist level), the supporting leg is also straight, the foot is slightly turned outward.
Technique:
In a smooth motion, raise both arms up and stretch as high as possible. Feel the stretch in your back and abdomen. From this position, stretching upward, slowly bend your torso forward towards your leg. When you feel that you can no longer stretch, bend your elbows and place them crosswise on your shins, your elbows should be spread to the sides. Slowly, with an amplitude of less than one centimeter, perform smooth bends towards the leg.
The pace of execution is slow. The number of repetitions is 10 counts with a gradual increase to 50 counts on each leg.
Typical mistakes: bent supporting leg; back too bent; sudden execution of movements.
Option 1.Exercise 8
Slightly bend the knee of the leg located on the support.
Option 2.
Choose a support of such a height that your leg is below waist level.
The exercise rounds and tightens the buttocks. Restores firmness to the outer thighs and buttocks. The exercise is performed using a support.
Initial position: After completing the exercise on your right leg, perform it on your left leg. The pace of execution is slow. The number of repetitions is 25 counts with a gradual increase to 100 counts for each leg.
sit facing the support and grab it with your hands. The left leg is bent at the knee and placed in front of you, the right leg is bent at the knee and laid back.
Technique:
From this position, lower your right hand to your thigh and move your pelvis and torso forward so as to lift the foot and shin of your right leg above the surface. Return your hand to the support, relax your shoulders and lift the knee of your right leg a few centimeters up. In this position, slowly, with an amplitude of less than one centimeter, perform smooth movements with your leg back and forth.
Typical mistakes: bent back; sudden execution of movements; the body is tilted too far forward; hands are too high on the support.
If for some reason you cannot perform the main version of the exercise, perform it by modifying the position of your body:
Option 1.Exercise 9
Sitting in the starting position, rest your hands not on the support, but on the floor in front of you, slightly turning your shoulders towards your right leg.
The exercise rounds, tightens and restores firmness to the outer thighs and buttocks. The exercise is performed using a support.
Initial position: After completing the exercise on your right leg, perform it on your left leg. The pace of execution is slow and smooth. The number of repetitions is 25 counts with a gradual increase to 100 counts for each leg.
sit facing the support and grab it with your hands. The left leg is bent at the knee and positioned in front of you, the right leg is straight extended to the side.
Technique:
Place your right hand on your thigh and move your pelvis and right leg forward. Return your hand to the support, slightly tilt your shoulders and torso in the direction opposite to the extended leg. Raise your right leg a few centimeters up from the surface and slowly, with an amplitude of no more than a few centimeters, move your leg up and down.
Typical mistakes: sudden execution of movements; the extended leg is bent at the knee; too large amplitude of execution; your hands are too high on the support (place them approximately just above shoulder level); too much body tilt to the side.
If for some reason you cannot perform the main version of the exercise, perform it by modifying the position of your body.
Execution option.Exercise 10
Sitting in the starting position, rest your hands on the surface, slightly turning your shoulders.
The exercise stretches the muscles of the upper shoulder girdle and arms, pectoral muscles, back muscles, inner thighs, hamstrings, calves. Lengthens muscles, maintaining flexibility and elasticity, preventing injuries. A series of movements of this exercise allows you to keep almost your entire body in good shape.
A) Raise both arms up in a smooth motion and slowly tilt your torso forward until your hands touch the surface. Then bend your elbows and place your forearms and elbows on the surface. In this position, slowly, with an amplitude of no more than one centimeter, perform smooth downward bends. Relax and use your hands to return to the starting position.
Initial position:
sitting on the surface, legs spread apart as wide as your stretching allows (but try to avoid pain), supporting yourself with your hands behind you.
Technique:
B) Slightly turning your shoulders towards your right leg, slowly tilt your torso to the right towards your leg. Then move your right hand to your left, cross your hands on your shins, spread your elbows to the sides and slowly, with an amplitude of no more than one centimeter, perform smooth bends towards your leg. Relax and help yourself with your hands to return to the starting position. Perform the exercise in the other direction.
Initial position:
Sit up straight, place your right hand on your thigh, and extend your left hand up.
Technique:
If for some reason you cannot perform the basic version of the first two movements of this series of movements of this exercise, perform them by modifying the position of your body.
Option 1. After completing the first two movements (A and B), slowly bring your legs together, bend your knees one after the other and smoothly lower your torso to the surface, helping yourself with your hands.
When bending your torso forward, do not raise both arms up, but place them on your belt.
Option 2.
When bending your torso towards your right and then towards your left leg, also place your hands on your belt and thus smoothly perform the bends.
C) With a smooth movement, lift your right leg up and straighten it at the knee. Then grab your leg by the back of your thigh with your hands and spread your elbows out to the sides. In this position, slowly, with an amplitude of less than one centimeter, pull your leg towards you. If desired, the left leg can be straightened and placed on the surface. After finishing, to return to the starting position, first slowly bend your right leg at the knee and smoothly lower it to the surface. Perform the exercise on the other leg.
Initial position:
lying on the surface, legs bent at the knees, feet pressed to the floor, arms extended above the head.
Technique:
If for some reason you cannot perform the basic version of this movement, perform it by modifying the position of your body.
Option 1. In this position, with a smooth movement, lift your right leg up, bend it at the knee and press it to your chest. Then move your leg to the left as far as possible without leaving your shoulders and upper back off the surface. Touch the knee of your right leg to the floor and slowly, with an amplitude of less than one centimeter, move your leg up and down. To return to the starting position, again move your right leg bent at the knee to your chest and lower it, straightening it, to the surface. Repeat the exercise on the other leg.
The leg raised up is bent at the knee.
Initial position:
lying on your back, arms bent at the elbows and positioned above your head at the same level as your shoulders, palms facing up.
Technique:
If for some reason you cannot perform the main version of this movement (d), perform it by modifying the position of your body.
Option 1. sudden execution of movements; too large amplitude of execution.
Perform smooth movements without your knee touching the surface.
Since the exercise described above includes a whole series of movements, we recommend not separating them into separate exercises, but performing them continuously one after another. The pace of execution is slow and smooth. The number of repetitions is 10 counts in each movement (on each side) with a gradual increase to 100 counts.
Typical mistakes:
Exercise 11
The exercise relieves tension in the hip area, strengthens the muscles of the abdomen, buttocks, and legs. Stretches the muscles of the arms and back.
Initial position: With a smooth movement, raise your straight arms up, clasp your hands and pull your body 4-5 centimeters up. Then lift your pelvis over your heels, slightly spread your hips and move your pelvis forward and up, as high as possible. In this position, perform slow circular rotations of your hips to the right and left. Try to perform rotations with a small amplitude.
kneeling, bending your legs under you, lower your buttocks onto your heels. The back is straight. Hands are located on the belt.
Technique:
Do the exercise at a slow pace. The number of repetitions is two times in each direction with a gradual increase to five times.
Typical mistakes: abrupt execution of the movement; bent back; raised shoulders.
Option 1.Exercise 12
Sitting on a chair, grab the armrests with your hands and, leaning on them, lift your pelvis up. In this position, perform circular rotations with your hips to the right and left.
Option 2.
Kneeling in front of the support, grab it with your hands (at a level just above your waist). In this position, rotate your hips in a circular motion to the right and left.
Option 3.
While kneeling, extend your arms up and slightly tilt your torso forward. In this position, perform circular rotations with your hips to the right and left.
The exercise stretches the thigh muscles, pectoral muscles, and back muscles.
Initial position: Do the exercise at a slow pace. The number of repetitions is ten counts, with a gradual increase to 40 counts.
sitting on your knees, legs tucked under you, buttocks on your heels, hands behind you.
Technique:
In this position, tighten your buttocks, move your pelvis forward and up. Lift your torso and pelvis up and arch as high as possible without causing pain to your back. Slowly, with an amplitude of less than one centimeter, move your pelvis up and down. After performing, smoothly and carefully return to the starting position.
Typical mistakes: If for some reason you cannot perform the main version of the exercise, perform it by modifying the position of your body.
sudden execution of movements; throwing the head back; The hands are too far away when pushing from behind.
Option 1.Exercise 13
Kneeling in front of the support, grab it with your hands at waist level and move your pelvis up and down.
Option 2.
Standing on your knees with your back to the support, rest your hands on it from behind (approximately just below waist level) and move your pelvis up and down.
The exercise tightens the thigh muscles, strengthens the thighs and feet.
Initial position: Do the exercise at a slow pace. The number of repetitions is 25 counts, with a gradual increase to 100 counts.
sitting opposite a chair or table, press the feet of your outstretched legs against the legs of the support, straighten your back, round your shoulders to relieve tension from the back muscles.
Technique:
In this position, straining your thigh muscles, try to squeeze the legs of the support with your feet. Relax and repeat the compression again. Relax again and tighten your thigh muscles as much as you can.
If for some reason you cannot perform the main version of the exercise, perform it by modifying the position of your body.
Option 1. Sitting on a chair in front of the table, legs bent at the knees and pressed against the legs of the table. In this position, straining the thigh muscles, perform a squeeze.
Option 2.Exercise 14
While sitting on the floor, perform compressions with your knees slightly bent.
The exercise relieves tension from the neck muscles and maintains the flexibility of the joints of the cervical spine.
Initial position: With a smooth movement, slowly turn your head to the right. Return to the starting position. Then slowly turn your head to the left and return to the starting position again. The pace of execution is slow. The number of repetitions is two times in each direction with a gradual increase to five times.
stand straight, feet shoulder-width apart, hands on your waist.
Technique:
Typical mistakes: sudden execution of movements.
Exercise 15
The exercise tightens all the muscle groups of the abdomen, relieves tension in the back of the neck and lengthens it, and relieves tension in the area of the shoulder blades.
Initial position: The pace of execution is slow. Number of repetitions – 100 counts.
lying on your back, legs bent at the knees, feet pressed to the surface, arms freely located along the body.
Technique:
In this position, with a smooth movement, slowly raise your knees to your chest, one after the other, and straighten your legs up. Wrap your hands around the back of your thighs and spread your elbows out to the sides. Slowly lift your head and shoulders above the surface, rounding your back. Then stretch your arms forward, parallel to the surface, and slowly, with an amplitude of several centimeters, move your arms back and forth. If you feel tension in the neck, bend your elbows and place them on the back of your head.
Typical mistakes: To increase the load on your abdominal muscles, lower your legs a few centimeters lower. To return to the starting position, smoothly bend your knees, gradually one after the other, and also smoothly and gradually place your feet on the surface. Relax completely.
sudden execution of movements; large amplitude of execution; raised shoulders.
Exercise 16
The exercise tightens and strengthens the abdominal muscles.
Initial position: The pace of execution is average. Number of repetitions: two sets of five counts each.
sitting with your back to the support, arms above and holding on to it (if it is not possible to hold on to the support above, perform a support with your hands from behind), the body is relaxed, the legs are connected and extended in front of you.
Technique:
In this position, bend your knees and pull them towards your chest as high as possible. Lift your legs straight up and slowly perform leg extensions and abductions. Return to the starting position and repeat the exercise again.
Typical mistakes: sudden execution of movements; raised shoulders; bent back; legs bent at the knees.
Exercise 17
The exercise tightens and rounds the buttocks, restoring their elasticity.
Initial position:
kneeling in front of a support, legs together, feet connected.
Technique:
Grasp the support with your hands (arms bent at the elbows) and slightly spread your elbows to the sides. Smoothly tilt your torso back until your arms are straight. Tighten your buttocks, push your pelvis forward and upward and round your shoulders, keeping your back straight. Slowly raise your right knee to the side, your foot should not leave the floor, it should glide smoothly along it. Raising your knee as high as possible to the side, lift your foot a few centimeters above the surface and slowly, with an amplitude of two centimeters, move your foot back and forth. Once completed, slowly return your leg to the starting position. Relax and do the exercise on the other leg.
Typical mistakes: bent back; raised shoulders; protrusion of the buttocks back, with a arch in the lower back; arms not fully straightened; too sharp and amplitude execution of movements.
Exercise 18
The exercise tightens and rounds the buttocks, restoring their elasticity. Strengthens the thigh muscles. Gives you the opportunity to maintain and give excellent shape to your buttocks and thighs.
Initial position: The pace of execution is slow. Number of repetitions: 100 counts in each direction.
kneeling in front of a support, arms bent at the elbows and placed on the support, legs together, feet connected.
Technique:
In this position, smoothly extend your right leg to the side so that the foot and thigh form one straight line. Tilt your torso back until your arms are straight, tighten your buttocks and move your pelvis forward and up. Then gently tilt your body to the left, but not too much, lift your right leg up and slowly, with an amplitude of about six centimeters, move your leg up and down. After performing, slowly bend your leg at the knee and return to the starting position. Relax and do the exercise on the other leg.
Typical mistakes: bent back; protrusion of the buttocks with arching in the lower back; sharp execution and large range of movements; too much body tilt to the side.
Exercise 19
Initial position: In this position, gently press your lower back to the surface, pull gluteal muscles and move your pelvis forward and upward, slightly lifting it above the floor. Hold this position for five counts. Relax and repeat the exercise again. Perform at a slow pace. The number of repetitions is five sets of five counts in each set. While doing this, try to relax your neck, legs and upper back as much as possible.
Technique:
Exercise 20
Initial position: In a smooth motion, slowly lift your right knee towards your chest, wrap your arms around it and press it to your chest. Hold this position for five counts. Return your leg to the starting position and repeat the exercise on the other leg. Perform at a slow pace. The number of repetitions is five sets of five counts in each set.
lying on your back, legs bent at the knees, feet pressed to the surface. The arms are relaxed and freely positioned along the body.
Technique:
Exercise 21
Initial position:COMPLEXES OF CALLANETICS EXERCISESWARM-UP
lying on your back, legs bent at the knees, feet pressed to the surface. The arms are relaxed and freely positioned along the body.
Technique:
In a smooth motion, slowly lift both knees, one after the other, towards your chest. Grab your knees with your hands and gently press them to your chest. Hold this position for five counts. Feel the stretch in your back muscles. Slowly lower your legs. Halfway through, stop, hold for five counts, again bring your knees to your chest and return to the starting position, gradually placing your feet on the surface, one after the other. Perform at a slow pace. The number of repetitions is five sets of five counts in each set.
Exercise 1."INITIAL CALLANETICS""FAST CALLANETICS""SUPER CALLANETICS"SET OF EXERCISES FOR THE BACK
Exercise 2.
Exercise 3.
Exercise 4.
Exercise 5.
Exercise 6.
Exercise 7.
The callanetics course was developed based on ancient Indian exercises by the American Callan Pikinay. It’s not for nothing that callanetics and yoga are considered two closest relatives: the secret of their effectiveness lies in the nature of body movements: the slower, clearer and smoother they are, the better health.
Callanetics for beginners does not require practicing to the point of exhaustion or too much intense exercise. Having tried it in practice, you will not want to change your activities, but will become their adherent.
What is callanetics?
Callanetics gymnastics is a set of exercises that work deep muscle groups. Slow activities and stretches cause high muscle activity. Experts have calculated that 1 hour of callanetics training is equivalent to 24 hours of continuous aerobic exercise or 7 hours of active shaping. Any exercise affects all the muscles of the body at once. This gymnastics will appeal to those beginning women or men who prefer calm, measured and thoughtful physical exercise complex and grueling aerobic or dance movements.
The callanetics program promotes the development of a harmonious balance between body and thoughts. She will help create beautiful figure, reset overweight, look younger than your age and avoid various injuries. Find out how to become a nutritionist in 30 days and earn an additional 50,000 rubles. per month Regular callanetics classes will help: Restore metabolism. Reduce body size. Learn to focus on yourself. Strengthen all muscle groups. Tone your body. Learn to control your body.
There are 29 exercises in callanetics. The basis of the complex are yoga asanas, which allow you to improve your posture, arms, shoulders, forearms, back, abdomen, buttocks, and thighs in a short period of time. Non-force stretches are designed to give elasticity and flexibility to problem areas, completely correcting the figure. During training, novice athletes make movements that they do not normally perform. Everyday life, so they begin to work those muscles that do not work anywhere else.
Training mode for beginners
Aerobics at home for weight loss for beginners Tibetan gymnastics for weight loss A set of exercises for beginners features a gentle regimen. Any novice athlete who takes up callanetics should take into account the characteristics of his body before starting training. The slow rhythm of classes is huge pressure, which may be too difficult for an unprepared person. Beginners should do this gymnastics no more than 1 hour 3 times a week, and in order for the training to be more effective, it is worth reviewing your diet, excluding fatty, fried, spicy foods, and dishes with a high level of calories.
A set of exercises for beginners
The main advantage for beginners is the lack of equipment, so callanetics is easy to do at home.
You need to start your workout with a small warm-up to warm up your muscles and prepare them for the load. To warm up in callanetics, bending, squats, inhaling and exhaling and swinging your arms are suitable. After warming up, you can begin the gymnastics itself.
Back workout
Lying on your back, place your right hand behind your head, and leave your left hand lying along your body. Raise your left leg and right arm up, hold for 1 minute, then lower them to their original position. We repeat the same exercise for the right leg and left arm. Butt training. You need to stand near a chair, feet together, socks apart. Holding your back, we squat deeply in 3 stages. At the first stage, you should hold for 3 seconds, squatting lower and hold again, and at the last stage, we double the pause.
Abs workout
Lying on your back, raise your legs to an angle of 90 degrees. We stretch our body towards our legs, keeping our arms parallel to the floor. When you have reached your legs as far as possible, stay in this position for one minute, and then relax, returning your body and legs to their original position. The entire set of exercises for beginners is performed 50 times.
After the callanetics complex for beginners, you need to relax. To do this, sit on the floor and stretch your legs in front of you. Gently lean forward, trying to clasp your shin with your hands. We stay in this position for 1 minute. We perform a similar exercise with legs wide apart and stay in it for 1 minute. You need to remember during training about measured breathing.
Contraindications for exercise
Unfortunately, callanetics, like fitness or aerobics for beginners, also has a number of contraindications. In order not to harm your body, it is advisable to take contraindications seriously.
You should avoid classes using the Callan Pinckney system if you:
- Vision problems.
- Problems with the spine.
- There was any surgical intervention.
- Asthmatic diseases.
- Hemorrhoids.
- Phlebeurysm.
The risk group includes people who have impaired functioning of the cardiovascular system. Before coming to callanetics classes, beginners should consult with their doctor about the advisability of such gymnastics. Any infectious or cold disease, even in a mild form, should serve as a reason for refusing to exercise. It is better to wait until the body has fully recovered.
Callanetics video lesson
Video lesson of callanetics with Tatyana Rogatina Instructor T. Rogatina will tell and show in the video what loads people need when starting to practice callanetics:
A luxurious figure and excellent health will be the reward for those who choose callanetics for themselves. Unique technique allows you to achieve your goals in the shortest possible time.
Callanetics is especially popular among both beginners and experienced athletes. Interest in this branch of fitness is not accidental, because by performing callanetics exercises, you can simultaneously improve your body’s health and improve your figure.
What is callanetics in fitness?
Callanetics- a new direction in fitness, developed by an American trainer Callan Pinkney.
The exercises are reminiscent of yoga, but have their own characteristics. The author of this set of exercises set a goal to get rid of pain in the joints and back, so this technique will help patients with osteochondrosis.
Bodyflex, Pilates and callanetics: what is the difference, what is better, what is more effective?
Bodyflex is a set of exercises based on proper breathing. The creators of the technique claim that with the correct distribution of oxygen, the efficiency of movements can be increased.
Calorie burning occurs faster. Based on accelerated aerobic respiration . Oxygen improves metabolism and blood circulation.
The basis of the methodology Pilates – connection between mind and body. Joseph Pilates argued that exercises become most effective if you achieve complete concentration on the action being performed.
Every movement must be conscious. The complex, like bodyflex, includes correct rhythmic breathing.
The source of energy with which the exercises are performed is the abs and abdominal muscles.
Callanetics in turn, involves performing static stretching exercises, which, despite their apparent simplicity, are quite complex and require physical training.
Callanetics is a set of stretching exercises IMPORTANT: These three types of fitness complexes differ in the features of performing exercises and approaches to understanding them. It is difficult to assess which of these methods is more effective. You need to independently choose the type that suits you best.
Callanetics: how many times a week to practice?
IMPORTANT: One lesson can last an hour, or can be divided into several lessons of 15-20 minutes.
Callanetics: contraindications
Callanetics involves a very serious load for all types of muscles, so it is not suitable for everyone.
Despite the appearance easy workout, it will be difficult for a person who has not previously played sports to complete them.
IMPORTANT: You must pay attention to chronic diseases conditions in which you should not engage in this type of sport, namely: asthma, cardiovascular diseases. If you have had surgery or a serious illness, be sure to consult your doctor before starting exercise.
There is no age limit for practicing this type of fitness.
Callanetics for weight loss, exercises for beginners: for legs, hips, back, cellulite
A set of 29 exercises will help improve your figure and correct problem areas.
This type of class is suitable for those who cannot attend the gym, as it does not require any special equipment. During static load, metabolism accelerates.
Calories are burned, and all muscle groups are involved. As a result of exercise, muscle mass does not increase, but their condition and performance improve. The result is visible within two weeks after the start of classes.
An example of simple exercises for beginners:
- Sit on the floor, bend your knees and raise them 45 degrees above the floor. The body is also raised 45 degrees from the floor. Straighten your right leg. Hold this position. Then change legs.
- Feet 45 degrees from the floor, knees bent, arms spread to the sides, body 45 degrees from the floor, stay in this position.
- The back and lower back are pressed to the floor, legs 45 degrees from the floor, straightened, head slightly pressed to the chest. We were delayed.
- Lie on your stomach, arms extended forward and raised up, raise the right leg, hold the position, change legs.
Without preparation, it will be impossible to do all the exercises from the callanetics complex, but you shouldn’t despair, everything comes with time.
Callanetics: static exercises
Callanetics does not include complex and rhythmic loads. It is based on static tension of all muscle groups. As in yoga, exercises are based on muscle statics and stretching.
IMPORTANT: Even deep muscles, therefore the technique is highly effective.
Callanetics: before and after
Callanet is a working technique. After 14 days of training, the results are already visible.
The centimeters at the waist decrease, the stomach goes away, the legs become more graceful. The technique will help you reset, provided constant exercise, about 10-20 kg in 3-6 months.
IMPORTANT: It is necessary to combine classes with proper nutrition. The results depend, of course, on physiological characteristics your body, age.
Callanetics for pregnant women
It is not prohibited to practice callanetics during pregnancy. However, you need to dose the load depending on your physical condition and stage of pregnancy.
In the third trimester, it is worth making your classes easier. Expectant mothers should not rush and try to do everything. Before starting classes, you should consult your doctor.
IMPORTANT: If there are no contraindications, it is better for the pregnant woman to check with the trainer exactly what exercises need to be performed and with what intensity.
Pregnancy is not a contraindication to callanetics. Callanetics after cesarean
After caesarean section You can't do callanetics. The seams must be tightened. You need to let the body “come to its senses.”
During static exercises, all muscle groups will become tense, which can lead to complications after surgery. After the stitches have healed, you should obtain permission from your doctor to continue exercising.
Callanetics with Tatyana Rogatina: a set of exercises
Lessons Tatiana Rogatina accessible and understandable for beginners. The video lesson is accompanied by an explanation of each movement. Her complex includes workouts called « Effective weight loss» . The lesson consists of three parts: warm-up, main part and finishing exercises.
Video: Callanetics
Callanetics with Ekaterina Rykova: a set of exercises
Video course of lessons with Ekaterina Rykova will allow you to reduce weight, correct problem areas, and improve the general condition of the body.
The technique is aimed at those who practice independently at home. It is based on Callan Pinkney's callanetics with some modifications. The lesson lasts about one hour and can be divided into several shorter sessions.
Video: Callanetics in progress
Callanetics with Inga Dubodelova: a set of exercises
Get rid of shortness of breath excess weight, joint pain will be helped by a course of exercises with Inga Dubodelova. The complex is convenient for independent study.
Callanetics with Callan Pinkney: a set of exercises
Callan Pinkney- the founder of this trend in fitness. It was she who developed the system of exercises that we now call callanetics in her honor.
The complex combines gymnastic exercises, stretching muscles, as well as the system correct breathing. Each exercise carries a static load, which helps improve blood circulation and speed up metabolism. Due to this technique, excess weight is quickly burned.
Callanetics: how many calories are burned?
Callanetics- This is a complex in which muscle mass does not increase. But the hated fat disappears.
IMPORTANT: About 310 kcal can be burned in one hour of training.
An hour of callanetics helps you get rid of more than 300 kcal Callanetics: reviews
Irina, 28 years old: After giving birth, I gained 15 kg. Diets and exercise on the simulator did not help, the weight remained the same. I decided to take a desperate step - taking diet pills. After a week-long “treatment,” I lost 5 kg, but my health noticeably deteriorated: headaches, weakness and insomnia appeared, and my heart began to “prick.” I quit the pills and within a month I gained 8 kg. A friend brought me out of a state of terrible depression who advised me to start doing callanetics. After a few classes, I got hooked, and when I noticed that my body was “toned up” and slimmer, I decided to step on the scale. It turned out that the weight began to come off. My joy knew no bounds. I continued my studies with even more enthusiasm. As a result, in six months I not only lost extra pounds and toned up my body, but also improved my health.
Olya, 18 years old:I believe that body beauty is very important in every girl’s image, so I spend a lot of time in gyms in training. Recently I became interested in callanetics. The classes themselves are very interesting to me, and after them I have a very pleasant feeling.
Svetlana, 35 years old: I have been studying callanetics according to Tatyana Rogatina’s lessons for a year now. During this time I lost 20 kg. At the same time, I don’t limit myself in nutrition.
Callanetics - the key to health and beauty Callanetics has become very popular in modern fitness. It is suitable for those who cannot go to the gym. Additional sports equipment she doesn't demand it.
This set of exercises will help you get rid of excess weight and tidy up your body, as well as improve your health.
Video: Callanetics - a set of exercises
Representatives of the fairer sex are in constant search for means that can effectively build for them perfect figure. Over the years of the existence of civilization, nothing better has been invented for this noble goal than to exhaust oneself with many hours of physical exercise and various kinds of restrictions (diet). What you won’t do for your cherished dream!
But not everyone has the patience and willpower to finish what they started, so few can boast of the result. And you really want to walk down the street, catching the glances of men fascinated by your sophisticated figure. Is there a way to get your body in shape without traditional torture, and how to get the desired perfection with less time and money? Eat! Try callanetics - a method of physical exercise that, with due persistence, will provide you with excellent results.
Callanetics is a set of 29 gymnastic exercises performed in a static position and aimed at contracting and stretching muscles, including deep ones. For the most part, it is a commercial product based on yoga redesigned for the American consumer. However, the program effectively affects red muscle fibers and activates the oxidation of fatty acids.
Callanetics classes improve metabolic processes in the body, relieve back pain, and correct body shape. The peak of popularity of this type of fitness occurred in the second half of the last century. The system is named after its creator, the American Callan Pinckney (1939-2012).
Interest in callanetics these days is due to the fact that gymnastic exercises are really effective. Among the abundance health systems only callanetics allows for a short time achieve amazing results. At regular classes the body acquires ideal proportions, becomes beautiful, flexible, and able to withstand serious physical activity.
History of the system creation
There is no point in retelling the story of the life and wanderings of the American Barbara Biffinger Pfeiffer Pinckney, born in 1939 in Savannah, Georgia. Suffice it to say that in the early 70s of the last century, after traveling around the world on foot for 11 years, she had serious health problems. Her back constantly hurt, and doctors also recommended surgery on her knees.
A brave woman decided to make drastic changes in her life. At first she took the name Callan (as advised by the numerologist). Then she began to work on a system of exercises that would save her from problems. By regularly performing the developed complex, she felt better and discovered that her new exercises not only relieved pain, but also quickly strengthened muscles, improved posture and general condition of the body.
Callan began privately teaching other people how to achieve beauty and youth through exercise. Very soon the system gained popularity. It was necessary to give a name to the activity system in order to attract new visitors to it. The name soon appeared - one of the students called the classes “Callanetics,” combining the name of the teacher and part of the word “athletics” into one word. Callan decided that nothing could be better and approved the name.
The popularity of the exercise system began in the mid-80s of the 20th century. After seven years of teaching privately, Callan published Callanetics: 10 Years Younger in 10 Hours, which sold 1 million copies across America within two years. And the Callanetics video that appeared soon became a bestseller.
From 1990 to 1999, a franchise company called Callanetics Franchise Corporation operated in America, which trained teachers for callanetics around the world. Callan retired in 1994, and gradually the popularity of her system faded. Since her death in 2012, there have been lawsuits over copyrights, trademarks, and products related to callanetics.
System advantages
Callanetics is based on certain body positions, like asanas in yoga. Participants take a certain position and perform stretches in it with multiple repetitions. There are 29 exercises in the system, and they are designed to involve all muscles at the same time.
To practice a set of exercises, no special equipment is required, so you can train anywhere - be it in a fitness club in the company of like-minded people, or at home alone. To get quick results, the intensity of exercise should be an hour a day, three times a week. With the appearance of noticeable changes in your figure and well-being, the number of classes can be reduced to two per week.
Having achieved the desired result through training, you should not quit training. You need to continue to stay in shape and for this it will be enough to exercise just one hour a week. This hour can be divided into several short workouts 15–20 minutes each and perform at a convenient time throughout the week.
All physical exercise callanetics basically contain muscle stretching and are performed in certain poses while observing the breathing regime. Since there are no sudden movements, the likelihood of injury is extremely low. The exercise system is suitable for improving the body not only for women, but also for men, and neither age nor weight matters.
Callanetics gives results in a short time and with diligent practice you can get the following changes in the body:
- restoration of metabolism;
- reduction in volume and weight loss;
- relief of the chest, shoulders, buttocks and hips;
- toned stomach;
- excellent body control (flexibility and plasticity);
Everyone who practices callanetics unanimously assures that they feel young, healthy and happy.
A set of callanetics exercises: video lessons
Callanetics for beginners contains simple exercises that are easy to learn on your own. The easiest way to do this is by watching videos and repeating the movements.
Each person and his body are individual, so you should not force things and wait for a miracle.
- Like any physical exercise, the callanetics complex begins with a warm-up, during which it is necessary to prepare the body for the main loads.
- During training, do not overexert yourself, do what you need to do with stretching. this moment maybe your body. Gradually increase the load.
- To visualize your activities, try working in front of a mirror.
- When performing movements, breathe evenly and calmly, do not hold your breath.
- Do stretches at an even pace and in complete silence - this will not knock you off your pace.
- Watch for changes in your body. Don't be afraid of initial weight gain due to growth muscle mass. Over time, you will get proportionally worked muscles that will look harmonious.
Who is not suitable for callanetics?
The exercise system, despite its apparent simplicity and versatility, is not suitable for those people who have certain health problems. Thus, callanetics is contraindicated for asthmatics, people with pathologies in cardiovascular system, with disorders in the musculoskeletal system. Classes are not recommended for those who are in the rehabilitation period after surgery or are recovering from an illness. Classes are not recommended for people with vision problems. Those who wish to solve their health problems with the help of callanetics should first consult a doctor for advice.
