Callanetics was developed by US resident Callan Pinckney, who was born with a curvature of the spine. One thigh Callan was higher than the other, she also had problems with her legs. The girl defied the disease: she studied ballet and traveled the world.
Pinkney was constantly experimenting with different techniques. She combined the moves she learned from her ballet teacher.
As a result, Pinckney learned to protect her back, strengthen her muscles and relieve pain.
When the time came, Callan decided to share her discovery with others. At first, the American worked with people in a one-room apartment, and later moved to more spacious apartments.
As the set of exercises began to gain popularity, it needed to be given a name. Later, the term was born, which is a "mixture" of author's name - «Callan» and the words athletics - «athletics».
Further on estet-portal.com we will tell you about callanetics exercises and how to perform them.
1. Principles of callanetics: calmness and accuracy
2. "Simple" exercises before doing callanetics
3. Callanetics to help: how to make the waist thin
4. Indications and contraindications for practicing callanetics
Principles of callanetics: calmness and accuracy
Callanetics is a exercise during which muscles tense up in the absence of movement. In other words – statistical exercises. The complex does not include speed and strength training.
Callanetics – this is a modified yoga. For example, loads are performed in classic yoga poses.
During a calm workout, muscles are well stretched, muscle groups that are deeply located are activated. Therefore, exercise helps to reduce weight and strengthen immunity. In addition, due to the load on the muscles, the metabolism is faster. People suffering from pain will be able to get rid of them.
The technique will help you lose weight without sudden movements and unnecessary stress.
You can start exercising at home, best of all in front of a large mirror and turning on the sounds of nature. To perform callanetics you should dress in a uniform that is comfortable for you.
Each pose should be held for 1 minute to 1 minute 40 seconds.
Don't exercise with force. The work must be carried out without "wear and tear".
Be sure to take deep breaths in and out during your first workouts.
If you experience pain in the muscles, you should slow down.
Isometric movements are important – slowly bend and contract the muscles. We do everything carefully and clearly.
Experts warn – after the first classes, your weight may increase. This phenomenon is considered normal.
"Simple" exercises before doing callanetics
Before training, you need to warm up your muscles.
Here are some exercises:
1. Tighten your muscles by placing your feet shoulder-width apart. And so for about a minute, breathe evenly. Further – relax.
2. Feet shoulder-width apart, raise your arms up and stretch. Now lean forward and down, pull your hands back. Unbending, the pelvis forward and to its original position.
3. Do a half squat, arms forward, back straight. Hold the pose for as long as you can.
4. Get into the position of a swimmer about to jump into the water: straight arms back/forward, back straight, chin forward.
5. Tilts forward to the legs alternately, pressing the chest to the knees. Try to touch your toes and hold for a few seconds.
These exercises will help you avoid injuries
1. Lie on the floor, bend your legs. Raise your head and shoulders, stretch forward.
2. Lying, slightly apart legs, arms along the body. Raise the right and left legs alternately by ~ 10 cm. Pull the socks and hands at the same time as the head and shoulder girdle. Stop like this for a minute.
3. Starting position. Raise your straight legs up together and hold them in the air as long as you can.
4. We continue to lie. Straighten your arms, bend your legs. Tighten your hands and lift your shoulder blades. We pull the brushes to the socks. Freeze for about a minute.
5. Now we turn over to the side. The knees are bent. Raise your legs and stretch your arms, trying to touch your heels. Again, we stop for a minute, and repeat the exercise on the second side.
Do callanetics 3 times a week. It is advisable to devote an hour to training. Do repetitions of the exercises.
Beginners can do each item for 10 seconds, increasing the load as they gain experience. Also, newcomers are allowed to rest more often.
After weight loss – reduce the number of workouts
is useful for people of all ages. Exercise will help you lose weight. Women will be able to solve problems with joint pain. In addition, posture and flexibility will be better.
However, callanetics has its own contraindications:1. Diseases of the cardiovascular system;
2. After a caesarean section, refrain from training for about 1.5 years;
3. Callanetics can only be practiced a year after operations;
4. Very poor eyesight;
5. Asthmatic diseases;
6. Varicose veins;
7. Haemorrhoids;
8. Recovery period after infectious diseases;
9. Diseases of the spine.
Experts emphasize – in the presence of these and other diseases, it is necessary to consult a doctor. You may be allowed to exercise, but in small amounts.
The presence of diseases should not interfere with the practice of callanetics. There is a good chance that doctors will recommend reducing the load or avoiding certain exercises.
Be smart about your training. Calm and slow exercises do not mean that they cannot harm health. Stretch your muscles first. If you feel pain when doing repetitions – slow down.Beginners may do less than full strength exercises and rest in between.
People who have undergone surgery should not practice callanetics for a year.
Regular exercise will help you get a thin waist. At first, training 3 times a week will do.
The main plus
callanetics– adjust your body to the ideal without strict diets and long workouts.
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