29 callanetics exercises in photos. Super Callanetics DVD Course

If you seriously decide to take up the formation of an ideal figure, sat on diet for fast weight loss or simply reduced the calorie content of your diet, you just need to get exercise. After all, any diet is associated not only with weight loss, but also with those side effects that accompany this process.

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If you lose weight dramatically, then inevitably sagging skin, sagging muscles due to loss of their mass, the appearance of wrinkles, folds. To avoid these unpleasant consequences, it is necessary to do special physical exercises.

But it is often very difficult to do some complex exercises that require a lot of energy, strength, against the background of a diet. After all, at this time the body is already weakened. Sometimes, you don’t even want to move, let alone run, jump or exercise on simulators.

Callanetics. What it is

This unique and very effective system created by an American doctor Callan Pinckney. As you may have guessed, the system bears her name. As a clumsy teenager, with steep hips and a heavy lower body, Callan was looking for ways to get rid of shortcomings. She spent hours dancing and diving. In the future, she learned the best and most useful from these classes and compiled her own system of exercises that helped her finally find the perfect figure. Her slender and fit figure has always been admired.

In her own words, her exercises contribute to the healing of the whole body. You will need no more than 10 sessions for you to notice the first results. Moreover, you will feel 10 years younger, only an hour of callanetics is equal to eight hours of gymnastics or a day of fitness. After a couple of weeks of classes, you will see a significant reduction in weight and volume. Even the skin, sagging after weight loss, is tightened, cellulite disappears.

Callanetics classes can be compared with orange juice squeeze. Just like from an orange, excess fat, toxins, toxins will come out of your body, pores will open, the skin will begin to breathe, and blood circulation will improve. problem areas, subcutaneous fat will melt, each cell will be filled with energy.

Callanetics is a benefit for the joints, the back, since there are no bumps and concussions, as when running, jumping, lifting weights. All exercises are based on static load. They are carried out slowly, without sudden movements. Nevertheless, the weight is rapidly decreasing (after all, callanetics can be practiced without diets), volumes decrease and forms are corrected.

Callanetics for beginners. Video tutorials free download

These complexes callanetics exercises will allow you to strengthen the muscles of all parts of the body, thanks to static loads and stretching. On our site you can find some great callanetics lessons, as well as download them for free to practice at home.

1

We bring to your attention a lesson in callanetics at home. This callanetics video lesson is perfect as morning complex. During a half-hour session, you can work out all muscle groups. This lesson helps to feel cheerful and good mood in the morning. Each video lesson on callanetics you can download to computer for free not via a torrent, but via a direct link from our server, thanks to which the download will go much faster.

Morning callanetics complex:

Mp4 file. Size - 234 mb.

2

The next comprehensive lesson in callanetics recommended for beginners and more advanced athletes. The duration of the training is 1 hour. During the exercise, you can give a load to all muscle groups. Regular exercise will lead to great results. you also can download this callanetics video lesson for beginners for free.

Callanetics exercises for beginners:

Mp4 file. Size - 164 mb.

Callanetics with Callan Pinkney video in Russian

Callan Pinckney- the author of a direction in sports called Callanetics. The technique combines the best elements from several sports: aerobics, yoga, fitness. During training, all muscle groups are involved. Also, the complexes include stretching exercises. Callan Pinkney connected all her acquaintances and friends to the training, thanks to which the fame of callanetics quickly spread. So, she managed to achieve that callanetics has become a favorite sport american women . In 2012, she passed away.

3

The duration of the complex below is 55 minutes. Complex combines elements of yoga, fitness, gives an excellent load on all muscle groups. Thanks to this technique, millions of people have already lost weight.

Callanetics. Video lesson with Callan Pinkney, the creator of the technique, in Russian:

Mp4 file. Size - 171 mb.

Callanetics. Video with Tatyana Rogatina

Tatyana Rogatina - Russian fitness trainer, who is engaged in callanetics and clearly shows how to perform this or that exercise. In addition to this direction, Tatyana Rogatina is personal trainer in bodybuilding, coach of group programs in step aerobics, classical aerobics, Pilates, stretching, strength training. In the callanetics complex, she included a warm-up, exercises for the chest, abs, waist, shoulders, back, legs, hips, buttocks, stretching.

4

A set of exercises in callanetics with Tatyana Rogatina aimed at active burning of subcutaneous adipose tissue. Thanks to static loads and stretch marks, it is possible to influence fat layer at a deep level. Thanks to regular training, you will not only make your muscles stronger and more elastic, but you will also be able to develop a beautiful slim stomach, tightened hips.

Callanetics for weight loss. Video with Tatyana Rogatina:

Mp4 file. Size - 328 mb.

Callanetics with Ekaterina Rykova

Ekaterina Rykova - experienced trainer offering athletes video lessons on callanetics. She advises breathing through the nose during workouts. At first, the number of workouts can be 3 times a week. Gradually, their number can be reduced to two times a week.

5

Below we present you one of the best complexes callanetics with Ekaterina Rykova. The duration of the lesson is 1 hour. The complex is designed for beginners and advanced athletes. Perform all exercises clearly, your health and the process of losing weight depend on it.

Callanetics. Video lesson with Ekaterina Rykova:

Mp4 file. Size - 183 mb.

Callanetics with Inga Dubodelova

Inga Dubodelova is a great coach, master of his craft. Conducts training easily and naturally. He is the most famous domestic trainer in the field of aerobics and callanetics. Released several tutorials dance aerobics, exercises in which are also very effective.

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One hour workout with a great trainer Inga Dubodelova. She gives detailed instructions about each exercise. Thanks to this program, you can strengthen muscles and get rid of excess weight.

Callanetics. Video lesson with Inga Dubodelova:

Mp4 file. Size - 129 mb.

Callanetics is very easy!

You don't have to go to the gym to get started. gym. Classes can be successfully carried out at home. Any comfortable clothing will do. Turn on your favorite music and exercise to your health! Callanetics is suitable for almost everyone and has practically no contraindications. It can be done by both women and men. It will be enough to note the fact that the popularity of callanetics has increased tenfold both in America, and in Europe, and in Asia. And though all exercises are unhurried, as if relaxed, however, the muscles work very intensively, thanks to static loads, stretching, classical yoga postures, which underlie the classes.

Callanetics in 10 minutes a day

Pages: 80

You can download a wonderful book on callanetics from our website, which provides detailed recommendations and instructions for those who want to practice this sport at home. Pictures clearly demonstrate how and what to do at each stage of the workout. File size - 1.9 mb, format - Pdf.

These movements exclude injuries, muscle pain that usually accompany us after intense exercise. Also there is no excessive increase in muscles and textured relief, which happens after fitness classes. Microcontractions of the superficial muscles activate the deeper layers of fatty tissues, the rate of metabolic processes in these tissues increases, which contributes to their rapid breakdown and removal.

Callanetics for the press

Gif animation ~5 Mb. To view, press the Play button and wait a bit

Long-term static loading is much more effective than cyclic loading, since in this case much more calories are burned and, accordingly, weight is lost much faster and easier. After all, at aerobic exercise, when running, during fitness, you build up muscle mass, and when doing callanetics, you simply remove flabbiness and looseness, bringing the shape of one or another part of the body into a natural, healthy state.

Although in America this system of exercises is called "gymnastics of uncomfortable positions", but during classes, almost all major muscles are worked out which cannot be achieved with any other method of training. And this is the fundamental difference between callanetics and other types of exercises, in which, with a huge tension of some muscles, others remain passive.

For example, even after an hour of continuous jumping, with incredible general tension and exhaustion, try to touch the surface of your thighs. To the touch, they stay cool. This suggests that most of the load falls on the heart, joints, blood supply system, and the hips themselves will remain the same shape and texture as before. This is not at all the case with callanetics. In this case, after 10 minutes of training, you will feel tension and warmth in the thighs themselves. Thanks to this, you seem to be modeling your body like a sculptor.

Callanetics for thighs and buttocks

Gif animation ~15 Mb. To view, press the Play button and wait a bit

Numerous fans of callanetics note such facts as a feeling of lightness, vivacity after class, improved posture, the appearance of flexibility, muscle elasticity, smoothness and elegance of movements. Even osteochondrosis and long-term back pain disappear.

If you get tired of intense, active workouts, lifting dumbbells, dancing and jumping, simulators, if you are tired of a fast pace and after 10 minutes you already want to quit, then callanetics is ideal for you, which promotes thoughtfulness, focus on each exercise, calm and measured movements.

And although callanetics requires certain efforts and perseverance, patience and systematicity, in the end you will get a perfect toned figure, strengthen immunity and nervous system, activate metabolism, reduce weight naturally, get rid of back pain, strengthen joints, cardiovascular system and increase the overall tone of the body.

Contraindications to callanetics

1. Callanetics (or callanetics) - fitness gymnastics, named after the author Callan Pinckney, is integrated system static exercises aimed at stretching and contracting muscles. This unique system exercises that cause activity of deep-seated muscle groups gives excellent results.

2. Warm up

   The warm-up should not be neglected, since before starting classes it is necessary to warm up the muscles and activate blood circulation.
   These exercises will help tone the muscles and make the skeletal system more mobile.
   Sit in a chair with arms or a back that you can lean on.
   Stand up on the armrests or the back of a chair.
   !It is important to keep your back straight and raise your chin higher.
   Exercise relieves tension in the buttocks ...
   Do 40 times..
   
   Exercise 2
   Straighten up and spread your legs (no wider than 35 cm).
   Raise your hands up and hold as high as possible.
   Pull in your stomach, you will feel that you have become a few centimeters taller.
   Bend your knees and stretch your arms forward as if you are reaching for something.
   Bend forward and hold on for a minute in this position.
   Without changing position, move your hands back and at this time strongly stretch your chin and neck forward.
   Move your hands forward again, and then back again.
   Repeat this exercise 5 times.

3. 
   Strengthening the shoulder girdle.

   Straighten up, raise your arms to the sides to shoulder level and turn your palms up.
   The more you turn your palms, the more you will feel the work of the muscles.
   Without effort, take your hands back, as if wanting to connect the shoulder blades.
   Gently move your shoulders. Try to touch behind your back with your fingers.
   Don't bend your elbows.

4. Waist exercise.
   
   I.P. The legs are slightly apart.
   The right arm is extended upward, the left arm is outside left leg (not on the thigh!).
   With as much force as you can, draw out right side body and arm up (this first simple phase of the exercise is not in the picture).
   The buttocks are picked up, the pelvis, like a fashion model, is filed forward.
   Hold this position and only after a minute tilt your left shoulder as far as you can to the left side.

5. Leg stretch.
   
   Don't be scared looking at the picture. I assure you that you will do the same, first on knees bent, moving gradually to straight legs.
   We begin the exercise by bending forward (on bent knees) and touching the palms of the floor.
   Putting your palms on the floor, linger for a minute, and then gently grab your legs as low as possible.
   Drop your shoulders and hide your head.
   Feel the stretch in your back muscles.
   In the same position, gently move the entire body a few centimeters in the direction of the legs.
   After doing about 20 movements, put left hand on calves right leg above the ankle.
   Stretch the muscles of your back and thighs until you count to 20.
   Now rest, and then, placing your palms on the floor, arch your back like a cat.
   Repeat the same on the other leg.

6. neck exercise.
   
   I.P. Stand in the position of "feet shoulder-width apart", relaxing your shoulders.
   The stomach is pulled in, the buttocks are tense, the pelvis is again, like a fashion model forward, the chin is on the chest.
   From this position, very slowly and gently move your head to the right, while stretching your chin up.
   Hold on in this position, counting to 5, then smoothly return to the intermediate position and slowly move your head to the left.
   Perform 5 times in both directions.
   It's not like that at all light exercise as it may seem. It takes a lot of pressure

7. Abdominal exercise
   
   
   
   
   Push your back hard into the floor.
   Grab your palms inside hips and push them away from you.
   Raising your head forward, lift your shoulders off the floor. At the same time, make sure that part of the spine - from the shoulder blades down - fits snugly to the floor.
   In this position, move upper part body back 10-15 cm. Movement should be free and slow. The head is always directed upwards.
   Do this three times and rest in a lying position. Repeat.
   
   These exercises for the abdomen are not as well known as it seems at first glance.
   The deeper under the layer of fat the working muscles are located, the less you will be able to do at the beginning. The main thing is not to be disappointed. Over time, you will do everything with ease.
   I.P. Lie down calmly on the floor, legs bent at the knees and slightly apart.
   Lie down on the floor in the same position.
   Raise both legs 10-15 cm above the floor.
   Raise your shoulders and head, directing a straightened leg perpendicular to the ceiling.
   If you can, keep your leg upright without the help of your hands.
   Stretch your arms in front of you, as if you want them to be a few centimeters longer.
   Do not forget that the lower back and buttocks should fit snugly on the floor.
   Perform the exercise 10-15 times.
   
   These exercises for the abdomen are not as well known as it seems at first glance.
   It is important that you follow them exactly according to the instructions, then you will feel every movement of the abdominal muscle.
   
   I.P. Again in the same position, lying down, raise both legs.
   Grab them and pull your head and shoulders towards your knees.
   Now lower your legs and, keeping your arms extended as far as possible, gently swing top body - 15 cm forward and the same back.
   Complete 100 times. If you have weak legs, you can bend your knees
   
   These exercises for the abdomen are not as well known as it seems at first glance.
   It is important that you follow them exactly according to the instructions, then you will feel every movement of the abdominal muscle.
   The deeper under the layer of fat the working muscles are located, the less you will be able to do at the beginning. The main thing is not to be disappointed. Over time, you will do everything with ease.
   This is a variant of exercise 009 for those who find it difficult to keep their legs up, which happens at first.

8. Slim legs
   
   Feet require special attention.
   Abundant food contributes to their fullness.
   Muscle hypertrophy can also contribute to improperly selected exercises.
   Heavy muscular legs shorten the figure.
   Applying methods of different weight loss, you can turn them into thin sticks.
   Callanetics exercises are designed so that your legs are not threatened by either one or the other.
   They will become slender and the correct form.
   I.P. Gently lean with your palms, located in a position shoulder-width apart, on the back of the chair.
   *Rise as high as you can on your toes.
   * The knees are bent and slightly turned out, the heels are connected.
   * The back is straight, the shoulders - although this is difficult - are relaxed.
   * Raise your head up.
   * Tighten your buttocks and push your pelvis as far forward as possible.
   * Hold for a minute and return the pelvis to its original position.
   * On bent legs keeping your heels together, lower yourself 3 cm.
   * Balance the minute on your fingers.
   * Remember: do not stick out your butt.
   Repeat the exercise. "Grow" by 3 cm (while pushing the pelvis forward) and return to the starting position.
   Then - 3 cm down.

   And so three times.

   Cycle: pelvis forward, then back and squat count as one movement.
   Remember to keep your shoulders level. I know that you are falling forward and it is difficult for you to stay in a straight position.
   Patience! Difficulties will pass as soon as you strengthen your legs.

   
   
   An exercise very similar to the previous one.
   The difference is that this time the tension should be maximum: you should already go down by 6 cm.
   But attention: you can not "flop" on the heels. Stay straight.
   Perform the exercise at least 10 times.
   
   I.P. The straightened right leg rests on the back of the chair.
   Raising your arms up, stretch your whole body so that you feel the abdominal muscles.
   * From this position, tilt towards the foot.
   * If you can't reach your fingertips, don't take it to heart.
   * Relax with your hands on your leg in a place that is comfortable for you.
   * Smoothly move the torso in the direction of the knee and back.
   Do it 50 times.
   Do the same on the other side, while standing on the right leg.
   If at first you can't straighten your raised leg, you can do the same exercise with your knee bent.
   I assure you that after a while the leg will straighten itself.
   
   I.P. With your right leg bent at the knee, lean on the back of the chair, holding it with both hands.
   * Straighten your right leg as far as you can.
   * Hold on with a straightened leg, counting to 50.
   * Repeat the same with the left.
   * Don't force anything.
   * Do not force the raised leg to straighten.
   * When you stretch your tendons, you will do it without difficulty.

9. Buttocks and thighs

   This set of exercises, due to the strong effect on the deep muscles of the buttocks and thighs, effectively contributes to the weight loss of the so-called "lower parts", in which fat accumulates very easily.
   
   I.P. Try to sit on your right buttock facing the chair.
   The right leg is bent at the knee, the foot is firmly pressed to the floor.
   The left leg is extended to the left - back and bent at the knee.

   The left foot is relaxed.

   * Right hand hold a chair
   and put your left hand on your thigh
   and push it forward.
   * At the same time, rest your left knee on the floor.
   * Left foot begins to lift off the floor.
   * Buttocks and pelvis hold, directed, forward,
   and keep your back straight.
   * Try to raise your left knee no higher than
   than 6 cm above the floor,
   and move the leg 2 cm back.
   * Slowly go back 2 cm forward.

   Repeat 10-15 times

   I.P. The same starting position as in the previous exercise.
   The left leg without tension is extended to the left side.
   Turn your legs so that your fingers rest on the floor.
   Raise your left leg no higher than 7 cm above the floor, and stay in this position for a minute.
   If you can't even move your legs, try it.
   In the end you will succeed

   Repeat 10-15 times

   I.P. Get down on your knees facing the chair.
   Straighten your shoulders and lean back.
   Strain your back and push your pelvis forward.
   Tilt your shoulders forward to arch your back and stretch your spine.
   Keeping your feet on the floor, slowly lift your left knee up and tilt it to the side.
   Without taking your feet off the floor, count to 5 and only then lift your foot a few centimeters above the floor.
   Move your knee 2 cm back and return to the previous position.

   Perform 100 times, 50 on each side.

10. We rid the thighs of excess fat.
    
    I.P. You are still kneeling in front of a chair at a distance of outstretched arms in front of you.
    The left leg is straight at the knee and extended to the side.
    Turn your left leg, knee and foot towards the floor.
    Tightening your buttocks and pushing your pelvis forward, lift your left leg at least 6 cm off the floor.
    Hold for a minute and drop.

    Perform 100 times, 50 on each side.

    Tighten your hips, buttocks, back and even your neck.
    
    
    
    
    
    
    

    Repeat 50 times

11. This set of exercises, as it were, completes work on your rejuvenated figure.
    Muscles that in previous exercises either tightened or relaxed must be strengthened by appropriate dosed tension.
    Listen to your body.
    Only you can judge the degree of muscle tension.
    Everyone should feel the limits of their capabilities. The main thing in these exercises is the load on the connective tissues that surround the muscles.
    If they are not properly stretched, they will lose their elasticity.
    And this not only limits the mobility of a person, but also makes the muscles too prominent - and in women this does not look very aesthetically pleasing.
    
    I.P. Sit on the floor. Tighten your hips, buttocks, back and even your neck.
    Rest your hands on the floor behind, behind your buttocks. (This is not in the picture, but the exercise is simple).
    Spread your legs as wide as possible.
    Gather all your energy into "pressing" into the floor of all the "lower groups", including the hips.
    
    Sit on the floor. Tighten your hips, buttocks, back and even your neck.
    Rest your hands on the floor behind, behind your buttocks.
    Turn your body to the right and put both hands below the knee - the farther the better.
    When turning - tilt in the direction of the knee.
    At the lowest point, linger for 30 seconds, after that try to move forward more strongly - at least a quarter of a millimeter.
    Return to the previous position and repeat this 50 times.
    Return to upright position.
    Rest a little and do the same on the left side.
    

    I.P. Lie down on the floor. The chin (this is important for the neck!) is raised all the time. Lift your right leg up and grab it from behind.
    
    You will feel resistance, but despite this, gently move your foot back and forth like this.
    
    
    I.P. Lie down on the floor. The chin (this is important for the neck!) is raised all the time.
    Lift your right leg up and grab it from behind.
    Hold this for 30 seconds, then gently pull your leg up to your chest.
    You will feel resistance, but despite this, gently move your foot 50 times back and forth.
    Repeat the same with the other leg.

    I.P. Lie down on the floor. Bend your arms at the elbows at shoulder level. Bend your right leg and move it over your left, while trying to bring your right knee as close as possible to your left elbow. Don't lift your elbows off the floor.
    Straighten your leg and repeat the exercise 50 times. After that, change the leg, and again - 50 times, in the direction of the right elbow.
    This is an exercise for pain in the spine, which many people probably experience after walking in high-heeled shoes.
    
    I.P. Stand facing the back of a chair at arm's length. Lean in the direction of the chair, feet together, arms straight at the elbows.
    Keeping your right foot on the floor, raise your left knee.
    Press the heel of your right foot into the floor with all your strength.
    Tighten your buttocks and gently push your pelvis and hips forward.
    Return to the previous position and repeat the "push" 50 times.
    Do the same, standing on your left foot and lifting your right
    
    I.P. Kneeling, stretch your interlaced hands above your head so that you feel that you have become at least 5 cm taller.
    Raise the torso 10-20 cm above the heels and again stretch as high as possible.
    In this position, move your hips to the right as far as you can.
    Keep your head and shoulders high. Slow motion describe a circle with your pelvis.
    Stretch as far to the left as you can.
    And so then to the right, then to the left - 5 times.
    You can not touch the heels with the buttocks.

Many people at any age seek to choose for themselves the most suitable look physical activity in order to lose weight and correct the figure. This is especially of interest to the representatives of the beautiful half of humanity. Some are attracted by fitness, others by aerobics, swimming and even strength disciplines. And for someone, callanetics becomes the best option - a technique that helps to make a beautiful figure and at the same time normalize the functions of the musculoskeletal system. It is suitable even for those who, for health reasons, are prohibited from exercising. active species sports.

A bit of history

Callanetics is a set of exercises borrowed from gymnastics and yoga. The name itself comes from the name of the creator of the technique, the American traveler Callan Pinckney, who developed it in the 1960s. From her many years of travel, Callan brought home not only new impressions, but also a whole bunch of diseases, primarily of the back and joints. Doctors could only recommend surgery for her. Unacceptable to such a decision, Pinkney decided to try to get rid of the pain on her own, coming up with a variety of exercises for this. Her technique soon gave a positive result - the pain receded, the joints got stronger. Then Callan decided to combine all the exercises she developed into one program.

In the 90s. she created the Callanetics Franchise Corporation, which existed for almost 10 years. Callan has published a series of printed publications, starred in several films and television programs dedicated to callanetics.

Such gymnastics gained the greatest popularity in the 1970s, but by the end of the 80s its distribution had abruptly ceased. This was due to the fact that in order to conduct classes, it was required to obtain a special license. After Callan's death in 2012, this was no longer necessary, and the fitness industry actively took up the spread of this direction.

What is callanetics and how does it work

The training program includes 29 exercises based on yoga asanas. They are performed in statics, including the entire muscular apparatus at the same time. Classes do not require any additional equipment and are characterized by a low level of injuries, so they can be held both in specialized halls and at home.

According to the program developer herself, three one-hour workouts a week are enough for beginners to normalize metabolic processes, correct the figure, get rid of the manifestations of osteochondrosis and joint pain. After the first results appear, the number of workouts can be reduced.

Many people have classes for the purpose of losing weight and shaping beautiful body associated with running, jumping and power loads, therefore, calling callanetics seems to them a very dubious means on the way to this goal. To dispel this prejudice, a few words should be said about the mechanism of this technique.

The fact is that a long-term static load on a muscle or muscle group activates metabolic processes in it and burns a large number of energy. Callanetics exercises include work deep muscles, little functioning in ordinary life, through their stretching and contraction. Due to this, the effectiveness of static exercises is in no way inferior to dynamic loads, even surpasses them, allowing you to achieve excellent results without harm to the body.

Who is suitable for callanetics

Pinkley's program can be called universal gymnastics. By general rule it helps to be in good shape, refresh the skin, strengthen muscles. But it is especially indicated for those who have the following health problems:

• Overweight (more than 10 kg).
• Figure defects.
• Shortness of breath on rising.
• Vertigo with sudden movements.
• Prolonged active loads (jumping, running, strength exercises) are contraindicated.
• Impaired coordination of movements.
• Difficulty doing at a high pace.

Advantages and disadvantages

Callanetics allows in a fairly short time to obtain such positive results as:

• Restore muscle tone.
• Normalize blood circulation.
• Reduce the symptoms of osteochondrosis or get rid of the disease completely.
• Make moves and easy gait and graceful.
• Improve posture.
• Reduce fat in problem areas.
• Tighten the skin.
• Prevent the development of many diseases.
• Remove nervous tension.
• Achieve harmony between body and mind.

The advantages of callanetics include the fact that it has no age and gender restrictions, excludes injury and is available not only in fitness clubs, but also at home.

There are practically no cons in this discipline. Judging by the reviews, the main inconvenience is that some exercises are quite difficult for beginners to perform. In this case, it is recommended to do only what is within your power, skipping poses, the technique of which is not yet clear or causes difficulties. In the course of further classes, as flexibility increases, complex poses will also become available.

Contraindications

Limitations are inherent in any sport, and callanetics is no exception. Those who have:

• Intervertebral hernias.
• Visual disturbances.
• Infectious and acute diseases.
• Hypertension.
• Heart diseases.
• Haemorrhoids.
• Varicose veins.
• Wandering kidney.
• Weakened body (after a serious illness).
• postoperative period.

You should not start training for several years after surgery, as well as in the recovery period after injuries and serious illnesses.

Before you seriously engage in callanetics, you need to get expert advice, especially if the presence of health problems is already known. You should also warn the coach about any existing or possible problems. In order to obviously prepare the body for stress, it is recommended to work out walking for a couple of months, performing at least 10 thousand steps a day.

Callanetics will become very effective method training the body and bring a positive charge, if you follow a few simple recommendations:

• You should not try to repeat all the poses at once. It is better to start with the simplest and most accessible, performed without discomfort, so that the muscles gradually get used to the load.
• Do not count on a lightning effect. Although the callanetics program is designed for rapid decline weight, this will not happen at once, so you should be patient and exercise regularly.
• During the lesson, it is necessary to control the setting of breathing. As in yoga, it is of great importance and should be deep and even.
• All movements should be performed smoothly, without sudden attacks.
• Before training, it is not recommended to eat food. You should refrain from eating and 2-3 hours after class.
• Although callanetics does not require special diets, for faster results, it is recommended to follow a healthy, balanced diet.
• The use of alcohol and nicotine is incompatible with any sports activities. Therefore, with a serious attitude to the matter, bad habits will have to be abandoned.
• At first, you should train for an hour 3 times a week. As soon as changes become noticeable, the number of sessions can be reduced to two, and then to once a week. If classes are held at home, then the hour of classes can be divided into three sets of 20 minutes each. during the day.
• All 29 exercises are optional. The set that most contributes to obtaining the desired result is enough. For example, stretching specific muscle groups or burning subcutaneous fat. You can also add poses to strengthen the entire muscle complex.
• Before embarking on independent training, it is recommended to attend several lessons under the guidance of a professional instructor. He will pick up necessary exercises and help to understand the technique of their implementation.

Callanetics is suitable not only for those who already have a good sports training, but also for those who are just embarking on this path, since it was originally created not for weight loss, but for the treatment of diseases of the spine and joints. However, it is always nice to get a nice bonus in the form of a beautiful figure, tightened skin and plastic movements.

This kind of calm fitness became popular in America and Europe in the 60s of the XX century, and came to Russia much later. According to the author of the system, the result of an hour-long callanetics class can be compared with several hours of aerobics. For this, she is loved by those who want to lose weight without diets and long exhausting workouts. Gymnastics is available for people of all ages, not only with good physical fitness, but also for beginners.

What is callanetics

The founder of fitness equipment, American Callan Pinckney, created it for herself to get rid of problems with the spine and hips. Additionally, gymnastics helped her lose weight, make her figure fit.

In training, deep muscles are worked out, which are rarely used in ordinary life, therefore they are rapidly burned overweight.

The complex consists of 29 static exercises. They are divided into groups according to the level of difficulty: there is callanetics for beginners and advanced users, a program to keep fit. Gymnastics combines static loads(muscle contraction) and stretching, there are no sudden movements, jumps in it.

A person takes a specific position, stays in it for a while, after a short rest, repeats the same exercise or performs a new one.

Difference from other types of calm fitness

Sometimes a set of callanetics exercises is compared with Pilates. Both methods are designed to improve the body, improve the figure, but there are differences. Dynamic loads predominate in Pilates, and static loads in callanetics. The first type of fitness increases the flexibility of the body, improves posture, and the second strengthens muscles more and helps to lose weight.

Unlike callanetics, in Pilates classes important role plays correct breathing.

When developing her system, Callan Pinckney took asanas from yoga as a basis, so static exercises are present in both directions. If the callanetics program can be mastered on your own, then yoga should first be practiced only with a trainer. The first type of fitness is effective for weight loss, and the second type does not cause significant weight loss.

Yoga strengthens the body, calms the mind, eliminates muscle clamps, and callanetics is aimed at modeling the figure.

Unlike gymnastics in uncomfortable positions, another type of calm fitness - stretching - has no contraindications. In training for it, attention is not focused on breathing, as on callanetics. Stretching is aimed at stretching the muscles, and the Callan Pinckney complex also includes their contraction.

Who is suitable for callanetics

• people who want to get rid of overweight;
• those who experience shortness of breath during intense sports;
• people who do not like or can not withstand long workouts;
• for those who do not want to work in gym;
• office workers with increased level stress.

Benefit and harm

Callanetics classes contribute to concentration of attention, aimed at achieving harmony between the mind and body of a person.

When exercising, the risk of injury is almost zero.

Callanetics training in a short time helps:

• restore metabolism in the body;
• improve body tone;
• strengthen muscles;
• lose extra pounds by adjusting the shape on problem areas of the body.

Callanetics can be harmful if:

• do exercises without warming up;
• use poses for which the body is not physically ready;
• exercising too intensely;
• ignore contraindications.

Contraindications

• Recovery after surgery, including caesarean section.
• Diseases of the heart, blood vessels (varicose veins, hemorrhoids, hypertension).
• Increased eye pressure.
• Problems with the spine (herniated discs, osteochondrosis).
• Pregnancy with threatened miscarriage.
• Infectious diseases with high fever.
• Acute phase of any disease.

How to do callanetics at home

In addition to the training video for training at home, you will need comfortable clothing. You can wear socks or light sports shoes. Many gymnastic poses for beginners are performed while standing, and for stretching, prepare a chair with a back, a soft rug.

Before training, ventilate the room, but exclude drafts during training.

You can drink water between exercises. Organize classes so that the run-up between training and eating is at least 2 hours. Do not exercise before bed and immediately after it.

1. If possible, before doing callanetics at home, do the exercises with a trainer at least 1-2 times. This way you will get a better understanding of the technique.
2. Pick up slow beautiful music for training.
3. At the initial stage, do simple exercises. Keep your stomach in and your back straight. Exercising in front of a mirror will help you better control your body.
4. Do not hold your breath while exercising. Train at a calm, measured pace. Excessive intensity of movements will quickly lead to fatigue.
5. In a static position, linger for 10-20 seconds, and then return to the starting position. Gradually bring this time up to 100 seconds, but do not practice through pain, only to a slight burning sensation in the muscles. Remember that the main thing in callanetics for beginners is the correct execution of poses, and not the time of their fixation.
6. Start your workout with a warm-up, and only after it move on to the main exercises.
7. The first training should consist of 15 exercises, repeated 5-10 times. Then increase the number of repetitions to 10-15 times.
8. In order not to feel overwork, exercise 3 times a week.

Callanetics exercises for beginners

Unlike gymnastic complex for the advanced level, the poses for beginners are easy. Exercises for beginners consist of 3 parts: warm-up (it can be used separately as a charge), main and final.

There are poses for training the muscles of the back, abdomen, neck, callanetics for weight loss.

morning complex

Callanetics is the gymnastics of static postures, a unique system of exercises aimed at working deep muscle groups. The fundamental difference of the system is the involvement of most of the muscles of the body with each exercise. The program is suitable for everyone without age restrictions. As a result of training muscle mass remains the same, and the body acquires a beautiful natural shape.

Callanetics for beginners

Callanetics exercises form beautiful figure. Instructor Liana Turok shows simple exercises for beginners. Training is aimed at the work of the press, gluteal and spinal muscles. Liana shows options with varying degrees of load for different levels physical training. The workout takes just over five minutes, including rest breaks between exercises.

Complex for the perfect figure

The hourly complex with warm-up and stretching includes exercises for shoulder girdle, upper back, triceps, waist and neck muscles, anterior and inner thighs, abs, back muscles and buttocks. Stretching is aimed at opening the pelvis and increasing the flexibility of the legs. The video course is commented in detail by the instructor and is convenient for viewing and listening.

Workout for all muscle groups

"Gymnastics of uncomfortable poses" - this is how callanetics is often called. Side hold simple poses for a minute it seems simple occupation. In fact, each exercise gives a powerful load on all muscle groups. Video lesson with an instructor will help to take correct position body during exercise, increase endurance through breathing.

A set of exercises for homework

The author's program from Tatyana presents a methodically organized set of callanetics exercises. Video materials contain comments with the physiological rationale for each movement. The first exercises will help stabilize breathing, focus on internal sensations, warm up and prepare the body for a productive workout. The next ones are to increase the load on the muscles, work out the joints, pull the tendons.

Home workout for beginners

Training with Plaksina Angelina, a fitness trainer and master of sports, is aimed at working out the body from head to toe. Angelina shows useful exercises for the back, relevant to the leading sedentary image life, corrects the mistakes of beginners when performing gymnastics, controls breathing. The video shows exercises with dumbbells to increase the intensity of your workout.

Slim legs in 10 minutes

Regular classes in callanetics are the key to harmony, grace and youth. Izometrika channel offers free videos homework lessons. Workouts can take from 5 to 60 minutes a day. The main thing is to practice regularly and with joy. A set of exercises for the legs involves an impressive amount of muscles, forms a beautiful silhouette, and gives flexibility to the joints. The channel has a video for quickly getting rid of the stomach and other complexes that are useful for the beauty of the figure.

Express complex for all muscle groups

25 minutes is enough for a workout. The complex will help improve the functioning of the circulatory and lymphatic systems, accelerate metabolism, relieve muscle tension after strength training. The video will show how to organize safe workout at home. The author of the video demonstrates effective exercises for maximum results with minimum time investment.

Complex for accelerated fat burning

Gymnastics combines stretching with static exercises. Holding a certain posture for a few seconds engages the deep muscles and eliminates body fat. Stretching is responsible for the flexibility of the body. The lesson takes place under slow music at a calm pace. Callanetics makes it possible to independently control the load. Exercises eliminate jerks and sudden movements, relieving tension from the joints and spine. Online class with trainer Tatyana includes warm-up, main course and stretching.

Workout for the thighs and buttocks

Being engaged in callanetics, you can significantly increase muscle tone, remove excess body fat, and increase joint flexibility. For women, training will help get rid of cellulite in problem areas, for men - to skillfully manage the process of loads and accurately work out deep muscles. Gymnastics is popular with show business movie stars: Madonna, Gwyneth Paltrow, Fergie and others.