Callanetics - video lessons. Download free video exercises on callanetics

She explained everything quite clearly, the execution time was on the screen. I probably took 5 classes and liked it.

But then I came across a video with the founder - Callan Pinkney, “Callanetics 10 years younger in 10 hours” in English. Very positive woman!!! I still use the same program with her (but using a video I accidentally found in Russian!), I really like it.

My classes started on September 2, I’ve been doing it for more than a month, every other day. During this time there were 4 absences (that is, with a break of not 1 day, but 2). Tomorrow will be the 16th lesson

Results:

1. my legs are very toned
2. Hips finally “appeared”!!! (otherwise I was always somewhat “straight”, without a pronounced waist, with narrow hips)
3. butt tightened and rounded
4. excellent health
5. improved complexion
6. stretching gets better and better every time
7. my tummy is melting!!! and what’s most interesting is that it doesn’t get boring, although I’m a lazy person in life, gymnastics disciplines me

At the beginning of my “journey” I took a “before” photo. I plan to do this program for another month, then I’ll switch to SuperCallanetics (also with Callan), I hope to do the splits, this is my dream!

Callanetics is a unique set of exercises aimed at effectively burning fat in the shortest possible time. The big advantage of callanetics is that the exercises are designed for all muscle groups, so fat burning occurs evenly, and your body takes on ideal shape!

This happens due to the combination of static load and stretching. During a static load, muscle metabolism accelerates, due to which more calories are burned and excess fat deposits are eliminated. Stretching allows you to strengthen your muscles, make them more elastic and avoid the pumping effect.

Callanetics exercises are performed by fixing and holding a pose for a certain time, which will allow you to avoid jumping and sudden movements.

You can easily adjust the muscle load, increasing or decreasing it depending on your physical fitness.

All exercises in this complex are structured in such a way that the work involves not only the basic ones, but also deep muscles that cannot be used in shaping or aerobics.

Callanetics lessons with Tatyana Rogatina are designed in such a way that the training involves all the muscles of the body: buttocks, legs, hips, shoulders, arms, abs and back. Every part of the body is included in the work. The classes from the video lesson are based on a large number of repetitions of exercises, and not on heavy loads, as is common in other systems. The training should last until pain appears in the muscles.

Callanetics is based on stretching and static poses. Callanetics with Tatyana Rogatina takes about an hour on average. At the beginning of each lesson, you should definitely do a warm-up, and after it move on to the main part - a special set of exercises, including breathing. As a result of these exercises, absolutely all muscle groups are developed, since the load falls even on muscles whose existence many do not even suspect.

Each exercise will take you 30-100 seconds. Do not forget about static poses, that is, you need to freeze in a certain position without moving. For those who have not gotten into the taste of training, such training will seem simple and even primitive in some ways. But, as they say, it’s better to try once, and only then draw conclusions. For beginners, it will be difficult to maintain a static pose even for 15 seconds, let alone a minute or more. That is why another name for callanetics is “gymnastics of awkward positions.”

Review by nastusechka:

Hello girls! So I decided to write my story of meeting callanetics :). It all started with losing weight, or rather I wanted to get rid of my belly, but in general I’ve been thin all my life (bodyflex for 3 months), my skin was already sagging after hormonal therapy in childhood + stretch marks.

I came across a thread on one of the forums about the miracle callanetics gymnastics, which tightens the skin and strengthens the muscles. In general, I repeat, I myself am thin, but instead of muscles I have fat.

Exercises for Beginners

For those who have just now decided to start exercising, you should pay attention to the exercises for beginners. In this case, callanetics lessons with Elena Konyaeva are well suited

This is a more gentle mode, for those who do not like sudden or complex movements. Even thanks to a set of such exercises, you can lose from 15 to 20 kg, as well as straighten your posture and gain a figure, as in the pictures. Lessons with Elena Konyaeva will appeal to those who do not like to study in a group.

In order for the lessons to be more effective, you must adhere to some recommendations:

• When performing movements, it is advisable to stand in front of a mirror to see how correctly this or that exercise is performed;
• Performing some movements is not easy right away, so you shouldn’t overexert your body in vain. In time everything will work out;
• Callanetics lessons will, of course, help you lose weight. But it is better to perform them in silence, so as not to lose the pace;
• When practicing, you must be sure to monitor your breathing so that it is even. There is no need to delay it, the body must receive a sufficient amount of oxygen.

Callanetics for beginners has one big feature - it does not require any auxiliary equipment, so you can practice at home. Warm-up is mandatory; it can include squats, arm swings, bending, inhaling and exhaling. Made?

Great, now you can start doing a set of exercises:

1. Back muscle training.
   When lying on your back, you should put your head right hand, leaving the left one in place. Then the left leg and right arm rise up simultaneously, hold for 1.5 minutes and return to their previous position. The same must be done with the other arm and leg.
2. Gluteal muscle training.
   You should stand near a chair so that your feet are together and your socks are apart. Holding your back with both hands, you need to perform squats, which include 3 stages. During the first two stages, you need to pause for three seconds, and in the last stage the duration of the pause can be doubled.
3. Abdominal muscle training.
   You should lie on your back and then raise your legs at an angle of 90 degrees. You need to keep your arms parallel to the floor, and try to pull your body towards your legs, and as soon as the minimum distance is reached, you need to fixate for 1-2 minutes.

This complex should be performed 30-40 times. The lessons also include other exercises, but for beginners this will be enough for now. After the complex is completed, you definitely need to do relaxing movements. To do this, you should bend down, trying to clasp your shins with your hands, and hold in this position for a minute.

It would be useful to adhere to proper nutrition along with gymnastics from Pinkney. The menu should contain more protein foods: white meat, fish and various types of cheese. Protein shakes are also suitable, preferably drunk an hour before bedtime. And vitamins can be obtained from fruits and vegetables.

Now everyone can understand what callanetics is and what exercises it has in store for beginners who decide to get acquainted with it. If the set of exercises proposed above is performed on a regular basis, then a positive result will soon be noticeable. Moreover, there should be no problems with this, because all movements are performed without exercise equipment, so you can practice at any convenient time.

Callanetics for weight loss - a lazy method of burning fat

Although there are many in the fitness world health programs for supporting slim figure and health, callanetics remains one of the most popular methods and occupies a leading position in all countries of the world. This phenomenon of callanetics is ensured by the simplicity of the exercises and the absence power loads, but results, nevertheless, with this type of gymnastics can be achieved in a short time.

The difference between callanetics for weight loss and other types of fitness is the relative discomfort of the poses, which are rarely found in other types, but the good thing about it is that these poses involve all muscle groups. In essence, callanetics burns fat (just like a special set of exercises) and quickly brings the body back to normal due to the fact that it is aerobic training, when a huge amount of oxygen enters the blood, enhancing metabolism.

Why do people lose weight with callanetics?

How is the weight loss effect achieved with callanetics? This happens for several reasons:

• All muscle groups receive the same and uniform load.
• In the muscles, as a result of the load, the processes of metabolism and fat breakdown are accelerated.
• The entry of large amounts of oxygen into the blood accelerates the removal of triglycerides from fat cells and provides an influx of new nutrients.

But sometimes losing weight is not enough, because for a beautiful figure you need posture and strong muscles! The callanetics complex for weight loss will help you acquire a regal posture, give your joints flexibility, improve the body's reaction speed and coordination of movements, make your muscles strong and your body resilient.

Sometimes you can find negative reviews of callanetics for weight loss due to the fact that in the first two weeks the weight does not decrease, but rather increases. This is due to the fact that within a few days of training, flabby and sagging muscles become strong, and trained muscles always weigh more. The same can happen with the belly, which may become larger in the first weeks of training, but this is not a problem. Starting from the 3rd week, the body will gradually decrease in size, and the weight will begin to melt just before our eyes!

There are rules that must be followed if you decide to use callanetics for weight loss. These include:

1. All movements must be performed slowly and smoothly, without sudden movements or jerks. A static posture and muscle tension will do their job quickly, and the result will not take long to arrive.
2. Each exercise involves holding the body in the achieved position for 60-100 seconds, but at first this time can be reduced to 10-15 seconds. Even this time will be effective to get results, but over time you will need to increase the pause time to the required amount.
3. Watch your breath, which does not need to be held. It should be smooth and deep.
4. If there are contraindications and restrictions to gymnastics, consult your doctor before starting independent training.
5. Together with a callanetics instructor, select for yourself an individual complex that can be used to lose weight in certain areas of the body (buttocks, thighs, stomach, legs). In addition to the main complex, in the future it will be possible to use these classes at home.
6. To get quick results, do not indulge in high-calorie foods and do not break your diet. Eliminate difficult-to-digest fats and quickly digestible carbohydrates from the menu. When your metabolism improves, you can consume these foods in small quantities.
7. The training regimen is 3 times a week for 1 hour; once results are achieved, you can reduce the number to 1-2 per week. You can maintain weight by exercising 15 minutes a day.
8. Do not exercise if it causes pain (consult your doctor for advice). The number of repetitions at first is only 20, but gradually you can move on to the full program (up to 100).

Before a set of exercises, always do a warm-up that will prepare your muscles for stretching and warm them up. You can feel the effect of callanetics using the simplest initial position(standing with feet shoulder-width apart). Standing in this position, try to breathe evenly, tense your muscles and hold in this state for at least a minute. After relaxing, you will feel your body responding with slight fatigue. This is the effect of callanetics for weight loss.

The benefits of callanetics

The exercises chosen by Pinkney are very effective. And the benefits they bring to the body are enormous.

This includes:

• treatment of osteochondrosis;
• normalization of pressure;
• restoration or creation of an ideal figure after childbirth, without risk to health;
• straightening posture in people who lead a mostly sedentary lifestyle;
• improving your mood and getting rid of minor problems in life - all this can be done breathing exercises, borrowed from yoga;
• normalization of metabolism in people who are overweight, as well as losing extra pounds with regular exercise;
• strengthening muscles and giving them beauty and elasticity.

As you can see, the set of movements from Pinkney can be useful for everyone. Its action affects the entire body, due to which positive results are achieved.

The word "callanetics" is probably familiar to those who fight for beautiful figure trying to get rid of excess weight.

To help such people, trainer Tatyana Rogatina developed own complex exercises that you can do at home.

What is the essence of callanetics?

A special feature of its development is the combination of stretching (muscle stretching exercises) and performing static poses, some of which have something in common with yoga asanas. Performing exercises helps improve metabolism, reduce the amount of fat deposits, and overall fit the figure.

Since callanetics forces deep muscles to work, it is very effective: an hour of exercise is comparable in load level to 24 hours of aerobics, 7 hours of shaping.

Who is Tatyana Rogatina

She has developed two unique callanetics complexes: for beginners and for those who have already mastered the basics. In her lessons, Tatyana explains in detail why this or that pose is needed and how to do the exercises correctly.

Callanetics with Tatiana Rogatina

The complexes consist of exercises aimed at working the muscles of problem areas: hips, legs, arms, back, abdomen, chest.

• The initial complex includes 29 exercises, which should be performed every other day. The exercises require from 30 to 100 seconds, but at first the time can be reduced to 15 seconds.
• The complex for “continuers” is more difficult and requires preparation. If you have already achieved your desired figure, you can do it once a week. if “the process is still ongoing,” exercise 2-3 times a week.

Remember the standard requirements: the pause between classes and meals should be about two hours; You should not exercise before bed or immediately after waking up.

Here you will find complexes developed professional trainers, both domestic and foreign, with the help of which you can easily bring your figure into excellent condition.

Callanetics with Tatyana Rogatina – video

To start training with this system, it is not enough just to read the description of the poses - it is better to watch the trainer who performs them, giving detailed comments and explanations for each movement. Master initial complex This video will help:

Please note that each lesson should begin with a warm-up, which Tatyana devotes Special attention. This will prevent muscle injury and minimize muscle soreness the next day.

Beginners who have just gotten off the couch should not try to complete the exercises in full. After exercise, take a warm bath or shower to relax your muscles. Before exercising, jog for five minutes or take a brisk walk.

note

For those who want to develop further, the “Super Callanetics with Tatyana Rogatina” course is suitable. It is designed for people who have mastered the first part of the classes and perform the exercises without much difficulty. Continuing the course allows you to change the load, which has a positive effect on the condition of the muscles and improves the figure.

Video tutorial on super callanetics

The peculiarities of these exercises include a stronger load, including on deep-lying muscles. Since the load on the muscles changes compared to the first part of the course, this will not allow them to “get used to” and work at half strength, thereby reducing the effectiveness of the training.

You should perform the exercises after pre-warming up (jogging or walking), without neglecting the warm-up and cool-down.

In order for callanetics training to be beneficial for the body and not cause harm to health, you should adhere to the following rules:

• do those exercises that the muscles will allow you to perform, do not force an unprepared body to perform active loads;
• rest more often at the beginning of the lesson;
• if there is a feeling of fatigue, does not strive to set records and do 50 required repetitions, you can limit yourself to 20, but performed at full strength;
• when studying at home, carry out all actions in front of the mirror in order to see your own reflection and control the correctness of the process;
• do not strive to hold your breath, even during periods of maximum stress on the body;
• to fully supply the body with oxygen, you should breathe as usual, without speeding up or slowing down;
• practice in silence, if music is playing, there is a high risk of getting lost, adjusting the exercises and your own breathing to its tempo;
• do not be afraid of an unexpected weight gain, instead of losing it: sagging muscles, after full-fledged exercise, will be replaced by an increase in their strength, which leads to an increase in body weight (for the same reason, the volume of the abdomen may increase).

The decision to start practicing callanetics should not be spontaneous. Having accepted it, a person is obliged to seek preliminary consultation with the doctor observing him and receive recommendations regarding the possibility of attending such training.

If necessary, undergo examinations to exclude possible somatic pathologies. This approach guarantees full results and high-quality muscle corset training.

History of creation

Callanetics gymnastics (sometimes also called “callanetics”) is named after the author, the woman who developed the exercises. This American woman's name was Callan Pinckney.

She was prompted to create her own system by health problems - diseases of the back and knees, which worsened after her eleven-year journey around the world. Doctors suggested surgical intervention, but the woman categorically did not agree to go under the knife, so she set about developing her own gymnastic system.

This was in the early 80s, and by the end of the last century callanetics had become wildly popular. To this day, Callan Pinkney's original lessons are the number one selling fitness videos in the UK.

Callanetics - what is it in fitness?

To get slim toned body, girls use different diets and physical activity.

Callanetics in this regard can be considered the most gentle system - it includes elements correct breathing, stretching, endurance exercises, thanks to which after just a few regular sessions you notice positive changes in your appearance.

The muscles are tightened, the body becomes more resilient and trained, shortness of breath and back pain disappear.

That's exactly what Callan Pinkney wanted.

Her technique has become as popular as Pilates, bodyflex, stretching and partly yoga.

Callanetics is one of the easiest ways to correct your figure.

Collecting a training system bit by bit, Callan traveled the world for eleven years, developing a complex that simultaneously trains all muscle groups and helps get rid of internal fat and lose weight without painful workouts in the gym.

Callanetics is often called “gymnastics of awkward poses” - during its implementation, the body takes on positions that it is unlikely to encounter in ordinary life.

Thanks to this, sleeping muscles are worked out, curves become more feminine and beautiful, and excess muscle mass does not build up.

Why is callanetics so good and what are its advantages?

1. The exercises are based on stretching and statics, due to which the most “lazy” muscle groups are involved in the work and promote fat burning
2. The female body becomes more toned and flexible
3. It’s convenient to do gymnastics at home without going to the gym
4. Even a beginner can cope with mastering the set of exercises
5. Callanetics can overcome pain in the lumbar region and improve posture
6. It comprehensively rejuvenates the body, improving metabolism, ensuring progressive effective reduction weight and strengthening immunity
7. Improves appearance
8. Strengthens muscle tone
9. Increases endurance and flexibility
10. Allows you to learn to control your own body

Callanetics is based on elements of yoga, stretching and breathing techniques

From everything listed above, it becomes clear that callanetics has a lot of advantages, but, analyzing in detail what it is, one cannot do without a list of contraindications.

These include:

1. Chronic vascular and heart diseases
2. Spinal problems
3. Bronchial asthma
4. Recent infectious diseases

Classes are ideal for those who find it difficult to force themselves to exercise

Contraindications for visiting callanetics

You should not exercise if you have varicose veins

Callanetics is not suitable if:

the person underwent surgery less than a year ago; 18 months have not passed since the woman had a cesarean section, because there is a high probability of suture rupture; there are serious vision problems (in this case, a preliminary consultation with an ophthalmologist is indicated); there is a history of asthmatic pathologies; there are diseases of the spinal column (here you need to consult a specialist, otherwise– it is required to perform all exercises as smoothly as possible, without sudden twists and turns); There is varicose veins veins, in which it is not permissible to do squats and their variations, as well as to strengthen the leg muscles; a person has hemorrhoids, for which any squats are strictly contraindicated; recently suffered from an infectious disease (in this case, it is important to start by strengthening the body by taking multivitamin complexes, followed by consulting a doctor before classes)

Even those people who have no contraindications for visiting callanetics should be careful when performing the exercises
If your health level does not allow for a full workout, you should choose a truncated version. For example, instead of 10-20 repetitions, do only 5

In this case, the effect will also be achieved, just not as quickly as with full exercise, but your health will be fully preserved. These restrictions especially apply to people who have impairments in normal work. of cardio-vascular system

Even those people who have no contraindications for visiting callanetics should be careful when performing the exercises. If your health level does not allow for a full workout, you should choose a truncated version.

For example, instead of 10-20 repetitions, do only 5. In this case, the effect will also be achieved, just not as quickly as with full exercise, but your health will be fully preserved. These restrictions especially apply to people who have disturbances in the normal functioning of the cardiovascular system.

If there are no diseases, then a good figure from exercise is guaranteed

Exercises for beginners

All physical exercise It is customary to distinguish by load levels. Callanetics for beginners is, first of all, static poses that involve either muscles in isolation or small muscle groups.

Callanetics at home has in its program the same set of exercises as in specialized sports institutions. So, let's look at some of them.

• For arms and back. Place your feet shoulder-width apart, spread your arms to the sides in the shape of the letter “T”, bring your shoulder blades together with a tense movement, fix the tension for 60-90 seconds.
• For the waist and abs. Lie on the floor, perform straight twist, the legs stand on the entire surface of the foot, and the back is torn off the surface of the floor. Pull your stomach in and stretch your arms forward, fixing the position for 60-90 seconds.
• For the buttocks. Take a lying position. Leaning on your elbow, move your leg back until you feel the tension in your gluteal muscle. Repeat the exercise on one leg for 60-90 seconds, then change to the other.
• For the hips. Get on all fours. Move your right leg to the side without straightening your knee. Hold the pose for 60-90 seconds, then repeat with the other leg.
• For the inner thigh. Take a lying position on your back, pull in your stomach, raise your legs perpendicular to the floor and spread them to the sides, holding each time for at least 60 seconds.

Of course, at first you will feel a burning sensation in your muscles, which will soon go away with regular exercise. It should also be said about the special importance of proper breathing while performing these exercises. Callanetics classes involve deep and at the same time measured breathing in order to distribute oxygen evenly through the blood vessels, which, when reacting with fat cells, actively burns them and releases energy.

Doctors have proven that just one hour of callanetics classes replaces about seven hours for beginners active exercises. It is this kind of gymnastics that helps those people who have disorders in the musculoskeletal system, who are bothered by pain in the lower back and cervicothoracic region. By regularly using the callanetics technique, you will not notice how your weight will decrease, without dangerous diets and constant feelings of hunger.

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The benefits and harms of exercise

Regular classes callanetics, allow you to achieve the following results:

put in order nervous system; normalize blood pressure; reduce pain in osteochondrosis; improve the condition of women 3-4 months after childbirth; straighten your posture; tighten your abdominal muscles; normalize the condition of the spinal column; restore impaired metabolism; reduce body weight and reduce its volume; gain skills in owning your own body, which is especially important for women; develop flexibility of joints and ligaments; designate muscle relief; establish proper breathing. You can get harm from practicing callanetics only if the exercises are performed without following the technique, the supervision of an experienced instructor, or if a person has contraindications to such exercises

You can get harm from practicing callanetics only if the exercises are performed without following the technique, the supervision of an experienced instructor, or if the person has contraindications to such exercises.

If you have lower back pain, exercise is contraindicated

About the origins of gymnastics

Callanetics, as a set of gymnastic exercises, was developed by the American Callan Pinckney, and consists of static exercises aimed at contracting and stretching muscles throughout the body. The uniqueness of this complex lies in the involvement of a deeply located group of muscles in all parts of the body: legs, buttocks, arms, shoulders, thighs, abs, back.

Interestingly, this direction also includes exercises from oriental gymnastics and special breathing exercises. The entire complex performed takes place in a calm rhythm, a person learns to feel his body. Those whose goal is rapid weight loss will not be happy with the result at first, because they will not notice a significant weight loss.

The result of regular training is improved posture, strengthening of the spine, flexibility and plasticity of the body as a whole.

Self-study basic rules

Many people are interested in the question of how safe this system is for beginners. Experts say that callanetics has virtually no contraindications. The exercises, despite their apparent complexity, are accessible, and beginners can easily master the exercises at home on their own. The technique is absolutely safe; anyone can practice it, regardless of age and physical fitness.

The exercise system is performed easily and smoothly, in a certain sequence. This reduces the risk of injury during exercise. No sudden movements are allowed, but the result exceeds all expectations. The movement pattern is as follows: the position of maximum tension is assumed, and with light actions attempts are made to overcome this tension even more.

The tension is maintained until the muscles begin to tremble; this is the extreme position in which impulses enter the depths of the muscles. The sides change, and if it is easier to perform the complex on one side, it means that it is more developed. Next time the complex should be started from the weaker side.

For home exercises, 1-1.5 hours are required two to three times a week if the goal of gymnastics is weight loss. In the case when a person just wants to keep fit, training twice a week for an hour is enough. At the same time, it is not necessary to devote a whole hour to the exercises; you can break the complex into fifteen-minute approaches, and the quality of the exercises will not suffer.

Should I trust my figure with callanetics?

Relying entirely on this technology when trying to lose weight is unwise. There are much more effective methods burning fat, correcting body contours. Callanetics is still a way to improve health, increase physical endurance and strength. Suitable for athletes and anyone who wants to improve their performance in sports and physical activity. Running, cycling, aerobics, fitness, and swimming are more suitable for losing weight. Any of these areas will help you lose weight much faster.

True, there are also real advantages of callanetics that are absent from other technologies. She really is available. Does not require any expenses. One can resort to callanetics at any time. free time without preparing a separate space and without purchasing expensive equipment. A good addition to other activities. Together with cardio exercises, the Callan Pinkney system will help you acquire a pleasant shape, outline the relief, and simply stay in good physical condition. And, of course, do not forget about proper nutrition.

Let's sum it up

Callanetics is a system of alternating static exercises. With its help, it is possible to give the body and the body as a whole a good workout. You can do the exercises at home without spending additional funds. In terms of fat-burning capabilities, the technology is far from being in first place, but it is suitable for use in combination with other cardio-oriented exercises.

Callanetics is an ingenious system or a hoax

Let's say a little about the creation and basic principles technologies. The author of the method is Callan Pinkney. Actually, callanetics was named in her honor. According to “legend,” Callan Pinkney herself suffered from serious joint problems, which did not prevent her from traveling around the world, visiting dozens of countries, and leading an active lifestyle. At some point, the joints “seized,” which is not surprising given such serious loads. And the future world-famous author of callanetics was threatened with surgery. Instead, she somehow miraculously “developed” a technique unknown until then even to the most professional orthopedists and surgeons.

Callan Pinkney’s system is based on the following idea: with ordinary exercises and decades-tested gymnastic techniques, for some reason “the deep muscle layers are not worked.” What she meant by deep layers is difficult to say. But callanetics supposedly helps to work literally the entire muscle to its full depth and along its entire length. The effect is achieved by maintaining certain poses for 2-3 minutes in a row.

In fact, we are dealing with a completely standard system of static loads, known since the thirties of the 20th century. The only serious merit of the “discoverer” of callanetics is that she brought this knowledge to the masses. Gymnastic exercises in the form of statics began to gain popularity, and for 30 years they have been practiced by specialists and ordinary people. But, again, there is nothing revolutionary in callanetics. The method, practiced since the first third of the last century, gives good results and, indeed, helps maintain health, excellent appearance, and good mood.

In 1988, Prince Andrew's wife, the Duchess of York, gave birth to a daughter and... began to rapidly gain weight. The next pregnancy, just over a year later, only worsened the situation: Sarah Ferguson’s weight exceeded 100 kg. But the red-haired beast was not going to give up, she invited a trainer from America itself to Buckingham Palace, and a week later she celebrated getting rid of several extra pounds.

The Duchess's weight loss was so rapid, but without any side effects that the whole world started talking about miracle gymnastics. And Sarah herself did not even think about keeping the intrigue, she sang the new kind fitness - callanetics, and recommended it to everyone who wants to get their figure in order.

So what is callanetics, and why do there still be fitness clubs without a trainer specializing in this type of training? Let's find out!

What is callanetics?

Callanetics or gymnastics of awkward poses is a system of exercises based on yoga asanas. Just like in eastern practice, there are no jumps or sudden movements, but there is an abundance of static exercises with fixation for up to 2 minutes and stretching exercises.

The main task of callanetics is to make the deep muscles work, those that are not involved in any way in our ordinary life. They are more like a thin cobweb, weak and lifeless. By incorporating them into your work, you can tighten up your entire body in a very short time, achieve beautiful posture and acquire an easy gait.

Most callanetics exercises are performed in a static-dynamic version:

• First, a certain muscle group is involved in the work. For beginners - very small, with the development of the level of training, each exercise includes an increasing number of muscles involved;
• the tense position is fixed;
• movements begin: smooth, with a small amplitude, reminiscent of swaying.

The main rule: all callanetics exercises are performed repeatedly until a burning sensation is felt. For beginners, 40 seconds of tension will be enough, for advanced athletes - 90-100 seconds.

There are no pauses between exercises, as well as breath-holding. Throughout the entire workout, you need to ensure that it remains smooth and calm. No noisy exhalations or sharp inhalations, laughter or conversation. Callanetics requires attention and concentration.

History of callanetics

The author of the miracle gymnastics, after which it is named, is the American Callan Pinkney. Problems with her legs and spine had plagued her since birth. The parents did not even believe that their daughter would ever be able to lead a full life.

But the girl had a lot of character! She insisted that her parents send her to a regular school, and daily ballet classes for 10 years helped her literally get on her feet. Alas, youth does not exist without shocks. And, already studying at the university, Callan Pinkney falls in love... unhappily and non-reciprocally.

Having abandoned everything, she sets off to travel around the world for 11 long years, only to return home in a depressing state. The doctors are relentless: the young woman will remain disabled for the rest of her days. But Callan pulls herself together again: again and again, overcoming the pain, she practices at the barre in the ballet hall.

And months later she realizes: she not only improved her well-being, but also acquired an ideal figure. Not believing her eyes, the girl involves her family and friends in her training. And lo and behold, they all easily and naturally lose overweight and centimeters. This can't be a coincidence! The system works!

In 1984, the book “Callanetics: 10 years younger in 10 hours” was published. A new type of fitness was born that would become one of the most beloved in America for decades to come. And Callan herself, until her death in 2012, will be the best advertisement for her own invention: slim and fit, she will never lose her good spirits or good physical shape.

The benefits of callanetics

While in the USA and Europe only the lazy have not heard of callanetics, our compatriots most often learn about this gymnastics in the doctor’s office. For example, when a patient needs to lose weight, but due to the condition of the joints and spine, intense physical activity is contraindicated.

But the benefit of callanetics is not only its leisurely nature, and, consequently, its low level of trauma. According to reviews from doctors, fitness instructors and practitioners themselves, this gymnastics:

• perfectly strengthens the muscle frame without undue stress on joints and tendons;
• improves posture, gives movements smoothness and grace;
• works those muscle groups that classical fitness cannot reach. As a result, it easily corrects even the most difficult areas: removes breeches, “ Lifebuoy"on the stomach, smoothes cellulite, tightens inner surface hands;
• normalizes metabolic processes in the body by stimulating protein synthesis and mobilizing fat depots;
• successfully fights against cervical osteochondrosis, relieves pain in the lumbar spine.

By the nature of its effect on the body, callanetics is similar to massage and reflexology. It also tightens the skin and makes it more elastic. It also improves mood, has a positive effect on the immune system and even normalizes hormonal levels. It's surprising, but after 3-5 months of regular training, many women even note that their menstrual cycle has become as clear as never before.

Harm and contraindications of callanetics

Callan Pinkney herself believed that her system had no contraindications: you just need to listen to your body and increase the load gradually. Modern coaches do not approve of this approach. And it is recommended to refrain from callanetics if you have:

• asthma;
• high blood pressure;
• diseases of the cardiovascular system;
• serious vision problems: high myopia, retinal detachment, glaucoma;
• diseases of the spine: hernias, protrusions.

Relative contraindications are hemorrhoids and varicose veins. In the first case, you need to completely exclude squats from the set of exercises, in the second - leg exercises.

You should not practice callanetics during acute respiratory viral infections, acute respiratory infections and in the first days after suffering a respiratory illness. After any operation you will have to wait at least a year, for a caesarean section - 1.5 years.

How often can you exercise?

If the goal of the classes is to tighten your body and diversify your workouts, it will be enough to devote 1 hour a week to callanetics. Those who want to get rid of extra pounds will have to make more efforts. On initial stage Callan Pinkney recommends exercising twice a week for 1 hour. It’s unlikely that anyone will want to hold complex poses longer, but if you shorten the session, the body will not have time to start using up fat reserves.

If you wish, you can exercise 3-4 times a week. But it is very important to take days off. Daily activities will lead to overtraining and reduced exercise effectiveness.

Once volumes and weight reach the desired parameters, the intensity of exercise can be reduced. For some, it will be convenient to subsequently train once a week for an hour, for others it is more comfortable to turn a set of exercises from callanetics into morning exercises, and practice every day for 15 minutes, using different groups muscles one by one.

Who is callanetics suitable for?

The main target audience of callanetics is untrained people with overweight bodies. They do not tolerate physical activity well, get tired quickly and begin to choke. Of course, callanetics will be a real test for them. But this type of fitness, at least, will not harm them, and certainly will not discourage them from regular exercise.

In addition, the American ballerina exercise system is ideal for those who:

• tries for a long time and unsuccessfully to get rid of the striking features of the figure in the form of a bulging belly or hated “ears” on the hips;
• cannot cope with intense aerobic exercise;
• loves sports, but wants to add variety to his program;
• can't remember the sequence dance moves and does not cope well with any type of training that requires good coordination;
• prefers slow and calm workouts;
• tired of yoga and Pilates, and wants to try something new.

Can pregnant women practice callanetics?

If the expectant mother worked out according to the Callan Pinckney system before pregnancy, there is no point in stopping training. Callanetics will not harm, but, on the contrary, will help a woman prepare her body for the upcoming birth.

In those cases where the expectant mother learned about gymnastics while already pregnant, the approval of a doctor and the help of an instructor will be required. Depending on the initial level of training, the latter will select the most gentle exercises and correctly compose the complex.

If there is no threat of miscarriage, you should start classes from the very first weeks of pregnancy. And even in the 3rd trimester, the expectant mother can use callanetics exercises to reduce the load on the lower back and reduce pain in the spine.

Callanetics classes improve the sleep and psychological state of a pregnant woman, allow her to resist fatigue longer and not gain excess weight, facilitate childbirth and speed up the recovery process.

Is it possible to lose weight by doing callanetics?

Callanetics is one of the most effective types sports for weight loss! You will be able to see the first results in the mirror 2 weeks after the start of classes. The weight will decrease a little slower than the volume, but the lost kilograms very rarely return to those who, among all types of fitness, choose gymnastics of uncomfortable positions.

How many calories does it burn?

Despite the leisurely pace of the lesson, energy consumption during callanetics training is not too different from that during aerobics. An hour of active cardio training burns 375 kcal, callanetics - 310 kcal. But the fun begins later.

Any sports activity speeds up metabolism, only the duration of this effect is different in each case. So, after an explosive load, often at the limit of its capabilities, the body tries to balance the processes as soon as possible. And already 4 hours after the lesson, the rate of metabolic processes returns to the pre-training norm.

Slow exercises according to the Callan Pinkney system are very natural and physiological. And our wise body does not see any threat to itself in them, which means it does not strive to stop the accelerated metabolism. On average, the effect of 1 callanetics workout lasts about 12 hours. During all this time, any daily activities consume much more energy than usual. This is what it's all about main secret callanetics.

According to the creator of gymnastics, 1 hour of callanetics replaces 24 hours of aerobics and 7 hours strength training. Skeptics will say that this is just a marketing gimmick. Of course, it is difficult to accurately calculate the effectiveness of training, but it is a fact that gymnastics in uncomfortable positions allows you to lose weight much faster than other types of fitness.

The advantages of callanetics over other types of fitness

If the difference between gym While aerobics and callanetics classes are obvious, the differences between calm types of fitness are generally invisible to the untrained eye. To figure out what you want to get as a result, you should look at the table.

	Callanetics	Bodyflex	Pilates	Stretching	Yoga
Do you need an instructor?	The exercise technique is easy to learn on your own	An instructor is needed to establish breathing and monitor the correct execution of exercises at the initial stage.		You can study on your own	You should only practice with an instructor, especially at the beginning.
What do you need for classes?	Mat only	For a complete workout - a mat. But if necessary, you can practice anywhere, even at work during your lunch break, without having any equipment at hand	You will need a mat, dumbbells, rubber shock absorbers and a fitball.	Need a mat, resistance bands	Mat only
Required level of training			Suitable for people in bad times physical fitness	Suitable for people in poor physical shape	Satisfactory initial training, many exercises are difficult
Main effect	Models the body, mainly the abdomen, hips, buttocks	Reducing body volume	Focuses on strengthening the spine	Improves joint flexibility and mobility	Body strengthening, elimination muscle tension, calming the mind
Is it suitable for weight loss?	Very effective for weight loss	Effective for weight loss	Aimed at promoting health, not shaping the figure	Doesn't have a goal of losing weight	The weight loss effect is insignificant
Breathing technique	Smooth, calm breathing throughout your workout	A complex system breathing, the correct execution of which determines the final result	Breathing is smooth, deep, without delay, with exhalation for tension, inhalation for relaxation	Breathing is not given much attention	Breathing is given great importance. It is different in each exercise. There are breath holds both during inhalation and exhalation.
Contraindications	May increase blood pressure, contraindicated for hypertension. Difficult for heavy people	May increase blood pressure, contraindicated in hypertension	Has no contraindications	No contraindications	The program is adjusted individually by the instructor, depending on the health status of each student.

To get the maximum benefit from classes, you need to adhere to several rules:

1. At the initial stage, practice in front of a mirror to control the correctness of the exercises.
2. Monitor your breathing and do not hold.
3. Practice in silence so as not to lose your breath to the rhythm of the music.
4. Increase the load gradually.
5. Do not strive to immediately perform the maximum number of repetitions: it is better to do 20 times, but correctly and at full strength, than 50, but in a semi-fainting state.

At the initial stage of training, a slight weight gain and an increase in abdominal volume are possible. You shouldn’t be afraid of this: when weakened muscles get used to the load, the volumes will begin to rapidly decrease.

Basic exercises

In the classic version, callanetics has 29 exercises, each of which is aimed at working a specific muscle group. You need to start your workout with a short warm-up, and only then move on to exercises.

For the back

Initial position: lying on your stomach, arms and legs apart.

Performance: Slowly lift your body, squeezing your shoulder blades together. Try to stay at the top for a few seconds, then return to the starting position. Look at the floor, do not throw your head back.

Prevention of cellulite

Initial position: standing, feet slightly wider than shoulders, toes pointing to the sides.

Performance: slowly squat down to an angle of exactly 90 degrees with your knees bent. Walk back slowly. 4 sets of 10 times.

For toned buttocks

Initial position: sitting on one leg, supporting leg in front of you, back straight.

Performance: We pull the second leg back, as far away from ourselves as possible, using the gluteal muscle of the back of the thigh. We don’t turn the hip, the leg goes separately. Then we change the leg and repeat the same steps.

For a flat stomach

Initial position: lying on your back, lower back pressed firmly to the floor. Bend your knees and lift them up. The angles both at the knees and between the hips and torso should be 90 0.

Performance: Raise your body, keeping your arms extended along your body. Return to the starting position. You need to perform the exercise very slowly, feeling each muscle. Do 2-3 sets of 10 times.

Is it possible to study at home?

Callanetics - fitness with a minimal degree of trauma. This gymnastics is easy to perform and does not require any equipment. Just you, a comfortable mat and 60 minutes of free time! All this allows you to study at home when it is convenient for you.

Another argument in favor of independent practice: callanetics literally “sculpts” the body before your eyes. And if group training is always aimed at working out all muscle groups, then at home you can choose a complex that is ideal for your goals.

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 fact that the workout appears to be easy, it will be difficult for a person who has not previously exercised.

IMPORTANT: It is necessary to pay attention to chronic diseases for 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.

Example simple exercises for beginners:

1. 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.
2. Feet 45 degrees from the floor, knees bent, arms spread to the sides, body 45 degrees from the floor, stay in this position.
3. 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.
4. 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 are subject to stress, so 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 section

After a caesarean section, callanetics cannot be practiced.. The seams must be tightened. You need to let your 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 Pinckney'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

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 a proper breathing system. 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 involved, 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

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. Number of repetitions 25 counts, s gradual increase up 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 muscles and pectoral muscles, 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 the shoulders, palms with the inside facing down toward 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 spine 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 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:

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 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 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 mobility. 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 and 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 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 part thighs, hamstrings, 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 your foot and shin above the surface right leg. 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. Series of movements 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 a surface with your legs spread apart as wide as your stretch allows (but try to avoid pain), support with hands behind.

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 tilting your torso towards the right and then towards the left leg, also place your hands on your belt and thus smoothly perform the tilts.

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 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: In a smooth motion, 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

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: 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. Wrap your arms around your knees 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 training to the point of exhaustion or too 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 activity to complex and grueling aerobic or dance movements.

The callanetics program promotes the development of a harmonious balance between body and thoughts. It will help you create a beautiful figure, lose extra pounds, 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 Pinkney 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: