Greetings, dear readers of my blog! Of course, everyone who is ready to work on themselves dreams of the most effective activity. Such that the excess weight goes away quickly, the muscles tighten, and the figure becomes better and better. And these dreams are achievable - for those who practice callanetics! Callanetics is a very special type of fitness.
Today we will find out what these features are, what benefit can they bring? We’ll also look at how to exercise safely and effectively.
What is callanetics in fitness?
Callanetics is a new direction in fitness, developed by American trainer Callan Pinckney .
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.
Callanetics will help get rid of back pain
What are the classes?
Callanetics is a set of exercises that combine well-known oriental practices and a number of breathing exercises. Just one hour of full-fledged training using this method is equal to a seven-hour fitness marathon or daily aerobic exercise.
Each exercise included in the callanetics complex is designed in such a way that not a single muscle of the body is left uncovered. A person who regularly attends such training receives flexibility and detailed development of all muscles, some of which remain unaffected when attending other classes.
The main load in callanetics is soft and static; much attention is paid to proper breathing, which makes it possible to increase the effectiveness of training.
Callanetics exercises are designed taking into account the involvement of every muscle in the body.
The founder of this sport was Kaplan Pinckney, who suffered from pain in her knees and back. She did not take the path of surgical intervention and developed her own physical training complex, which alleviated her condition and increased the tone of every muscle in the body.
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. It is based on accelerated aerobic respiration . Oxygen improves metabolism and blood circulation.
The basis of the Pilates is the 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.
Rules for effective classes
In order for your callanetics classes to bring maximum effect without harm to the body, you need to follow simple recommendations:
- for practicing, find a large mirror - it will help better coordination of movements;
- during classes, eliminate any extraneous sounds - a factor that affects the tempo and rhythm;
- perform only those elements from which you do not experience pain. Do the exercise as many times as you need for normal muscle tone. It should not lead to muscle pain;
- Monitor your breathing at all times. The main criteria are depth and uniformity.
It should be understood that callanetics is not a miracle. This is a well-thought-out, proven set of exercises that has both its advantages and disadvantages. But, most importantly, this technique requires patience, perseverance and serious physical labor.
Don’t expect the results to come after 3-4 sessions (it’s likely that by this time you’ll even gain a little weight, and that’s normal). Please be patient. You will succeed, the result will not take long to arrive.
Callanetics Sports and fitness Types of fitness
Callanetics: how many times a week to practice?
The creator of the technique herself recommended that beginners practice 3 times a week, for one hour . Later, you can reduce the number of workouts to 1 per week.
IMPORTANT: One lesson can last an hour, or can be divided into several lessons of 15-20 minutes.
You can practice callanetics in a group or alone
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 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.
Afterword
The peak of popularity of callanetics came in the 1970s and faded away by the end of the 80s. The secret of the current surge in popularity of callanetics is that previously, the need to conduct training required obtaining a special license, but after Callan’s death in 2012 (she was 73 years old), it became possible to provide services without obtaining this license, due to which clubs around the world They began to massively introduce this new, or rather, well-forgotten old direction of fitness.
During her life, Callan published a number of books, films, and also starred in a number of television programs dedicated to the training system she developed. In the early 1990s, the franchise company Callanetics Franchise Corporation was registered, which existed until 1999. Callanetics was protected by two trademarks, but after 2012, legal proceedings have not stopped for the right to exploit these trademarks, as well as copyrights, products and services developed and registered by Callan during her lifetime.
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.
Regular callanetics exercises lead to weight loss
An example of simple exercises for beginners:
- Sit on the floor, bend your knees and raise them 45 degrees above the floor. The body is also raised 45 degrees from the floor. Straighten your right leg. Hold this position. Then change legs.
- Feet 45 degrees from the floor, knees bent , arms spread to the sides, body 45 degrees from the floor, stay in this position.
- The back and lower back are pressed to the floor , the legs are 45 degrees from the floor, straightened, the head is slightly pressed to the chest. We were delayed.
- Lie on your stomach, arms extended forward and raised up , raise your 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.
Gymnastics for weight loss
With regular exercise you can reduce body weight. It is important to be patient and perform a good warm-up. Due to the fact that the training involves unexpected and new poses for the body, muscle groups that were not previously worked actively begin to work. After a month of stable training, you will feel light.
In an hour of such training you can burn from 300 to 350 calories. By comparison, running can burn between 300 and 500 calories, while step aerobics can burn between 200 and 300 calories. Training can be done at home. The number of classes in this case is calculated individually, since everyone has different goals.
To achieve good results, the load should be gradually increased. Callanetics for weight loss involves performing the following exercises:
- Sitting on the floor, bend one leg in front of you and put it to the side. Lift your leg up and turn it away, while pulling your toe forward. Do 10 repetitions.
- Starting position: on your knees. Bring your leg behind you and then straighten it out. While performing the exercise, try to keep your back and neck straight. You need to do a total of 10 repetitions on each leg.
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 lose, with constant exercise, about 10-20 kg in 3-6 months.
Provided you regularly practice callanetics, the results will be noticeable within a few weeks.
IMPORTANT: It is necessary to combine exercise with proper nutrition. The results depend, of course, on the physiological characteristics of your body and age.
Callanetics for pregnant women
It is not prohibited to practice callanetics during pregnancy. However, you need to dose the load depending on your physical condition and stage of pregnancy.
In the third trimester, it is worth making your classes easier. Expectant mothers should not rush and try to do everything. Before starting classes, you should consult your doctor.
IMPORTANT: If there are no contraindications, it is better for the pregnant woman to check with the trainer exactly what exercises need to be performed and with what intensity.
Pregnancy is not a contraindication to callanetics.
Callanetics after cesarean
After a caesarean section, you cannot practice callanetics . The seams must be tightened. You need to let the body “come to its senses.”
During static exercises, all muscle groups will become tense, which can lead to complications after surgery. After the stitches have healed, you should obtain permission from your doctor to continue exercising.
Callanetics after cesarean section is permissible only with the permission of a doctor
Callanetics with Inga Dubodelova: a set of exercises
Inga Dubodelova will help you get rid of shortness of breath, excess weight, and joint pain . The complex is convenient for independent study.
Each exercise is commented by the author. Movements are performed while observing proper breathing.
Sets of special callanetics exercises will help you quickly lose excess weight
Indications and benefits
The attractiveness of this type is due to its simplicity and undemanding nature. You don't need a gym or any additional equipment. You can do the exercises at home, on the street, in the park.
Callanetics is an excellent solution for those who want:
- lose weight;
- strengthen muscles (and almost all groups);
- get rid of problems with the spine and joints;
- develop joint flexibility, muscle elasticity, have good stretching;
- boost immunity.
Find out more about another type of fitness - Zumba.
Callanetics is also an excellent option for mothers who have recently given birth and would like to regain their previous shape.
A few words about the benefits of practicing callanetics:
- normalize endocrine processes in the body;
- have a beneficial effect on the spine;
- help you lose extra pounds;
- promote coordination and control of your own body;
- tone the muscles.
Callanetics: how many calories are burned?
Callanetics is a complex in which muscle mass does not increase. But the hated fat disappears.
IMPORTANT: About 310 kcal can be burned in one hour of training.
An hour of callanetics helps you get rid of more than 300 kcal
Callanetics: reviews
Irina, 28 years old : After giving birth, I gained 15 kg. Diets and exercise on the simulator did not help, the weight remained the same. I decided to take a desperate step - taking diet pills. After a week-long “treatment,” I lost 5 kg, but my health noticeably deteriorated: headaches, weakness and insomnia appeared, and my heart began to “prick.” I quit the pills and within a month I gained 8 kg. A friend brought me out of a state of terrible depression who advised me to start doing callanetics. After a few classes, I got hooked, and when I noticed that my body was “toned up” and slimmer, I decided to step on the scale. It turned out that the weight began to come off. My joy knew no bounds. I continued my studies with even more enthusiasm. As a result, in six months I not only lost extra pounds and toned up my body, but also improved my health.
Olya, 18 years old: I think that body beauty is very important in the image of every girl, so I spend a lot of time in gyms 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’ve been doing 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. It does not require additional sports equipment.
This set of exercises will help you get rid of excess weight and tidy up your body, as well as improve your health.
Introduction
Callanetics is a set of gymnastic exercises based on poses (asanas) borrowed from yoga. The name (from the English Callanetics) is derived from the name of the creator of callanetics - Callan Pinckney. This system of exercises allows you to activate and use “sleeping” deep muscles and muscle groups, due to their good stretching and high-quality contraction. It is yoga redesigned specifically for the American consumer.
Callan Pinkney created Callanetics in the early 60s. After extensive 11-year travels to different countries and the impressions she received, Callan returned to the states and discovered that in addition to the impressions, she also had problems with her back and joints (primarily her knees). This was led to by a whole range of factors, including heavy physical activity, poor nutrition, lack of necessary rest time, and more. Over time, the pain became so unbearable that Callan turned to doctors, who in turn recommended that she consider the need for surgery. She accepted this proposal for consideration as the most extreme case, and to begin with, she decided to try to fight the ailments on her own. She began to invent and practice exercises that helped her get rid of back and joint pain. These exercises turned out to be so effective that in a fairly short time the pain disappeared, and the body became strong and strong. This prompted Callan to collect all these exercises under one unifying name - callanetics.
