You may have encountered the mysterious word “callanetics” on the group program calendar at the gym or simply in the list of fitness types.
What is callanetics, what exercises are related to it and what do you need to know before starting classes? Our experts will answer all your questions, but first we will take a brief excursion into history.
In the previous article we talked about one of the areas of yoga:
Great guide to Kundalini yoga. How to stimulate your chakras: step by step instructions.
How did callanetics originate?
To find the origins you have to go to the United States in the 70s. Just at that time, fitness specialist Callan Pinkney was returning to New York from her travels around the world. After the trip, the athlete created a training method, immodestly calling him by her name. Callan wrote books and made video tutorials on callanetics and all of her products became bestsellers. What kind of magical training did Pinkney have?
There is nothing strenuous about the list of exercises. Rather, it is a combination of static loads, classic yoga postures and stretching elements, while callanetics is based on the precise and slow execution of exercises aimed at working deep muscles.
expert trainer in the Pride Fitness network of fitness clubs
“The main advantage of callanetics is that it is suitable for people of all ages and different levels of physical fitness. Classes do not require special equipment. The only thing you need to do this type of physical activity is a mat and some free space.”
Photo: istockphoto.com
Benefit
Callanetics aims to work deep muscles that often go unused during regular exercise. Movements in this direction help strengthen the muscle corset and tone the figure. Slow, controlled exercises help improve posture. Helps prevent various spinal diseases. Regular exercises reduce back pain as the exercises are intended to strengthen the back muscles and correct posture. Callanetics classes require high concentration and precision, which helps develop coordination of movements. Regular exercises will develop flexibility and strengthen the immune system.
Photo: istockphoto.com
How to practice?
To achieve visible results, it is recommended to exercise regularly three times a week for 30 minutes. Little by little, the load level, the number of counts for each exercise and the training time should be increased. When the results of the exercises are noticeable, you can reduce them to twice a week, but the number of counts for each exercise and the training time should increase. This option of distributing the load will help you stay in good shape and consolidate the effect obtained. In addition, for a qualitative variety of physical activity, 7-12 exercises in one workout are enough, but the exercises should differ significantly from each other.
Callanetics involves performing static postures, each of which must be held for a count between 25 and 100. Naturally, the holding time depends on your level of training. At the initial stage, it is necessary to adopt a dosed approach to loads. If you are just discovering the world of callanetics and have no previous experience in fitness, it will be enough to hold the posture for a count of 5 to 10, then it is recommended to rest a little and perform the second approach.
It is important not to forget that all exercises are performed in a slow and controlled manner, without jerks or sudden movements, everything is done with precision and clarity. It is also necessary to breathe correctly: inhale while relaxing, exhale while tense.
Dean of the Faculty of Fitness
“It is important to keep classes regular, so you can see the benefits within a few weeks of starting.”
Heating
Before starting the main part of your training, it is important to warm up. Only after completing it can you proceed to the main part.
Photo: istockphoto.com
Bend over with your arms straight.
Execution technique
Stand with your feet shoulder-width apart, arms placed freely along your torso, head and gaze directed forward. Raise your straight arms and stretch your back and torso as much as possible. Bending your knees, lean your torso forward and down. while simultaneously moving your arms back. At the moment of straightening your torso, lift your glutes, move your pelvis forward and up. Return to the starting position. Repeat several cycles.
Read about another branch of yoga at the link:
Hatha yoga: from history to practice. A great guide to one of the most popular destinations.
The torso bends with rotation.
Execution technique
Stand with your feet together. Lean forward, try to touch the floor with your toes. Hold the position for 10 to 30 seconds, depending on your fitness level. Slowly turn the torso towards the right leg and hold the ankle with the palms, while pressing the chest tightly against the leg, forehead to the knee, stay in this position and then turn towards the left leg.
Main exercises
ABS
Execution technique
Lie on your back, bend your legs at the knees and bring them together, feet pressed against the surface and arms along your body. Grab your inner thighs with your hands and spread your elbows to the sides. Round your upper body so that your nose points inside your chest. Stretch your arms along your body, parallel to the surface, and slowly move your arms back and forth. While doing this, relax your entire body, just the tense abdominal muscles.
Photo: istockphoto.com
Raising the legs on the support.
Execution technique
Sit with your back to the support, with your arms raised and holding on to the support. If it is not possible to hold on to the support, support yourself with your hands behind you, your body is relaxed, your legs are connected and extended in front of you. from you. In this position, bend your legs at the knees, pull them to your chest as high as possible. Then lower them to the ground. With the next movement, slowly raise your straight legs, then spread them apart and bring them together. Return to the starting position and repeat the exercise again.
Reduction of the shoulder blades.
Execution technique
Place your legs shoulder-width apart, feet parallel to each other, and knees slightly bent, resting on your heels. Do not move your pelvis, your lower back should be straight. Slowly move your shoulders back and down a little, push out your chest. forward, maintaining tension between the shoulder blades. It is important to feel the tension in each muscle. Then easily move your arms to the sides, turn your palms up and make elastic movements, bringing your shoulder blades together for 10-15 seconds.
Photo: istockphoto.com
Tilts of the body against the wall.
Execution technique
We take a step away from the wall, stand tall, feet shoulder-width apart, knees slightly bent, press our back against the wall, slowly lean to the right, sliding along the wall, and we stop in this position for 30 seconds. jumping slightly in the direction of the incline and then repeat the exercise on the other side.
Pilates ball exercises
leg exercise
Execution technique
Stand with your supporting leg slightly bent at the knee. Place your other leg on the ball, press on it, but do not transfer the weight. Try to work only with your leg muscles. Repeat on the other side.
Photo: istockphoto.com
Squeezing the ball
Execution technique
Standing, with your hands with the ball facing down, slightly bent at the elbows, it is necessary to squeeze the ball and raise your hands with the ball facing up, without releasing the pressure on the ball, repeat the movement from top to bottom. below.
Rear leg raise
Execution technique
Get on all fours, with your knees under your pelvis and your hands under your shoulders. Place the ball between the shin and thigh of one leg, squeeze it. Raise your leg up and then lower it. Do it on both sides.
Photo: istockphoto.com
Glute bridge on the ball.
Execution technique
Lie down, bend your legs, place a ball under both feet, raise your pelvis as high as possible, keep your body straight, squeeze your glutes as much as possible, then lower your pelvis and repeat the movement.
Photo: istockphoto.com
During the existence of the sport, dozens or even hundreds of different methods, training and exercises have been invented. You just have to get together and start looking for those that give you pleasure. Therefore, the only thing separating you from improving your body, your health and your quality of life is your reluctance.
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