Callanetics is a complex of clear and calm movements. The methodology is based on elements of ballet, yoga asanas and breathing techniques. An effective system promotes muscle tightening and weight loss. What becomes noticeable after just a few lessons.
Callanetics - what is it?
The author of the system, Callan Pinckney, traveled a lot, studied various areas of yoga. A birth defect - a curvature of the spine - very often reminded of itself of severe pain in the back and legs. During one of the trips, Callan showed her companion the elements of ballet, which she studied in childhood. And I noticed that after exercise the back pain became much less.
In London, Callan turned to doctors about the pain that tormented her. Those offered an operation. She refused and, returning to America, came to grips with training. She developed a set of exercises aimed specifically at stretching and contracting muscles. Soon Callan appeared like-minded. And the method, able to tone the main muscle groups and improve well-being, quickly gained popularity.
What is the secret of success
Based on stretching and statics, exercises to strengthen muscles activate even deeply located groups. As a result, stale areas of adipose tissue begin to leave. Under such loads, the metabolism increases significantly, calories are effectively burned. Muscle mass does not build up, but comes in a natural form for the body.
Exercise is healthy, the body becomes toned and flexible. The remarkableness of the technique is that the figure changes noticeably, acquiring harmony and perfect shape. In addition, the advantage of callanetics is that this calm and slow gymnastics does not require any special equipment or a visit to the gym. You can do it yourself at home. The complex is simple, even for a beginner.
Callanetics Results
Consistent and constant workouts will help to improve the body and find harmonious forms. Posture will improve markedly, the stomach will tighten in a short time and fat deposits in problem areas will decrease. In general, the body is rejuvenated, this is how callanetics affects it. What is body rejuvenation? These are several successive stages:
- improved metabolism;
- effective weight loss;
- strengthening the immune system;
- improved appearance;
- development of joint mobility;
- strengthening and normalizing muscle tone;
- increased stamina;
- fatigue reduction.
Callanetics is a static exercise for losing weight, restoring and strengthening the body. The attractiveness of the system is that it is quite possible to train at home, if there is no desire to attend classes in the gym.
How to do callanetics at home
Callanetics can be practiced on your own or attend group training under the supervision of a trainer. For independent studies, you can purchase callanetics lessons on CD-ROMs. Great video tutorials with trainer Tatyana Rogatina. In the course, she offers 2 programs:
- for beginners, or entry level;
- medium and high load.
Under the guidance of a trainer, it is much easier to master the technique of exercises, to properly build breathing - all that callanetics suggests. Tatyana Rogatina in her course remarkably explains and shows how to perform this or that exercise better and more efficiently. Callanetics has many uncomfortable and difficult poses, so the advice of an experienced trainer will help you quickly master the technique and achieve good results.
How are the video lessons
Lessons of callanetics are exercises consisting of a warm-up and the main complex. Callanetics is based on stretching. What is stretching? This is a system of exercises for stretching muscles.
An important part of the session is devoted to breathing exercises that help relax muscles. Elements of the respiratory technique improve the functioning of the nervous system and effectively affect the metabolism. This is noteworthy callanetics. Tatyana Rogatina in her course focuses on those exercises that contribute to the training of muscle flexibility and endurance.
Tatyana Rogatina conducts classes very well, and amazing results are visible after a few lessons. Her classes contain many repetitions, which improves the technique of execution. But you must remember that training at home requires self-organization and discipline.
Features of Callanetics
Callanetics can be practiced at any age. The technique includes static exercises for weight loss, there are 29 in total. Each movement is aimed at stretching the muscles, which leads to an increase in tone. Static load completely eliminates sudden movements that increase the heart rate. And this is not surprising.
The system is based on yoga, the asanas of which involve the complete breathing of the diaphragm. Therefore, callanetics exercises are performed at a slow pace and are accompanied by deep breathing. Each movement is aimed at strengthening the muscles of the back, legs, abs and buttocks.
Regularity and duration of classes
For those who want to correct the figure or problem areas 3 times a week for 1 hour of classes will be enough. When the result becomes noticeable, classes can be reduced to 2 times a week. When achieving stable success, it is enough to engage in only 1 hour once a week. For those who have never or for a long time been involved in sports, 30 minutes of training 3 times a week are enough, but some rules must be observed:
- Gradual increase in load. At the initial level, a very patient and dosed approach to training. Muscle strengthening exercises are important to start with a minimum. Taking the necessary position, keep her 5-10 accounts. And add every week 3-5% to the achieved level. The main thing here is patience and sluggishness, they will help to train regularly and achieve the desired result.
- A variety of workouts. From all exercises, choose 7-12, which are different from each other and will help to develop various muscle groups.
- Training of motor function. Choose those exercises that will be able to and taking into account the part of the body that needs the most attention for muscle recovery.
- Systematic training. The maximum effect is achieved only by regular classes. Calm and slow gymnastics, callanetics requires systematic training, gradually and effectively increasing muscle tone.
After achieving the desired result, it will be enough for short daily classes of only 15-20 minutes.
Goal setting and variety of training
Regular exercises with callanetics give a good result. Exercising 3 times a week, gradually increasing the load, you can get rid of excess weight very quickly. To achieve a stable result, you may have to reconsider your diet. Excluding high-calorie foods from it, you can lose 5-10 kg in a month.
If you combine callanetics with cardio training, the effectiveness of the fight against excess weight will increase several times. In addition, you can significantly strengthen the heart and prevent diseases of the cardiovascular system in the future. Experts advise including cardio exercises in each lesson. But at the initial stage, alternating workouts is a great option.
Daily small workouts will help maintain muscle tone and are able to energize for the whole day. It remains only to choose the appropriate load:
- cardiosession with a rope;
- run;
- walking;
- elliptical trainer;
- swimming;
- a ride on the bicycle.
It is enough to alternate workouts: cardio exercises - 2-3 times a week (depending on the level of training), 3 times a week (the time of classes can be increased gradually, starting from 30 minutes) - callanetics. The results will pleasantly surprise you.
Training time
There is no universal recipe, of course. But given the type of exercise and listening to your biological clock, you can choose the optimal time for training.
- Morning. According to experts, the human body temperature immediately after waking up is slightly below normal. Therefore, morning exercises with callanetics will require more time to warm up to prepare and warm up the muscles. For cardio training, yoga, cycling and swimming are suitable.
- Day. Great time for doing callanetics. Especially the time from 10 to 14 hours, at this time the muscles are ready for intense exercise. Cardio training - swimming.
- Evening. The optimal time for evening classes of callanetics is from 16 to 19 hours. After 19:00, the activity of the body decreases markedly. You can devote this time to cardio training - to do yoga.
Numerous positive reviews confirm that callanetics will help to achieve excellent body parameters. What is this, we have already learned, this is a reliable and effective method for body correction. The effectiveness of the system is proved by the techniques that formed the basis of this technique.
Elements of classical ballet are known for their effectiveness in developing flexibility and coordination. Inconvenient and difficult exercises, as well as breathing techniques borrowed from yoga, improve blood circulation. These techniques have long been proven effective.
Regular exercises with callanetics, a gradual increase in the load and the intensity of the training are guaranteed to get rid of excess weight and help to get a dream figure as a result.