Kallanetics for beginners. Kalanetics - exercises for weight loss, results, photos before and after. Features of Kalanetics with horn, pink, duboel

A slender figure, excellent posture and health at almost any age - not a myth or fiction, but only the result of painstaking work.

Some seek to improve their physical form using active classes in fitness clubs and gym. The mass of diets is aimed at combating the excess body weight, both rather strict and softer. Of course, the best results are obtained with proper combination of physical activity and correction of the diet.

Kallanetics - acquaintance

Before starting to engage in callanetics, it is necessary to decide what these exercises are. The complex includes a set of techniques, the masters of which forces all the muscles of your body. Exercises are designed by American Kallan Pinkne. The woman had serious problems with the spine, so she could not carry out a strong load on him. As a result, she created a more gentle, but from that no less effective set of technician based on yoga asanas. The complex of exercises of Kallanetics with Kallan Pinkne is aimed at stretching the deep muscles. As a result, the body experiences tangible energy consumption. That is why a set of Callanetics exercises is also effective in the fight against excess kg.

• The course of Callanetics consists of 29 exercises, the implementation of which occurs in statics (i.e. at rest).
• In this case, the whole body is subjected to load. Particular attention is paid to the so -called problem areas - buttocks, hips, stomach (abdomen). At the same time, the back, arms and shoulders are also involved.
• Calorius consumption for 1 hour of callanetics classes is comparable to energy costs for 7 hours of shaping or 1 day of aerobics.

Callanetics classes are a simple and effective way to return the vigor of the body and spirit, regardless of age

Since during Callanetics, active work of the whole organism occurs, the question often arises of restrictions on the implementation of these techniques. There really are such.

Contraindications and restrictions on Callanetics

• If less than a year has passed since any surgical intervention, with the start of classes you will have to wait.
• After the cesarean section, at least 1.5 years should take place before starting training in this system.
• Another type of physical activity is also necessary for people with asthma disease.
• If there are serious visual impairments before the start of training, a doctor’s consultation is necessary.
• Varicose vein expansion is not a contraindication for Callanetics, however, the exercises to strengthen the legs (squat and semi -advent) are better excluded.
• If you have diseases of the spine, you will also initially receive a medical consultation for the safety of the implementation of the Kallanetics technique. At the same time, the exercises should be performed especially slowly and smoothly, without sudden movements and turns.
• The presence of hemorrhoids is a categorical contraindication for squats.
• After an infectious disease, first take care of restoring the body (drink a course of vitamins, for example), and then proceed to training. It is better to pause for 1-2 weeks.

The benefits of Callanetics

Meanwhile, Callanetics exercises give results comparable to full -fledged comprehensive training, bringing undeniable benefit to the whole body.

• The body is rejuvenated. Already after 10 hours of training you will “drop” 8-10 years.
• The flexibility and mobility of the joints improves.
• Fat deposits are leaving, including in problem areas. Today, Callanetics is one of the most popular techniques for weight loss.
• As a result of training, you will not only remove fat, but also form an attractive muscle relief.
• There is a normalization of metabolic processes. This factor is an integral condition for harmonious work of all organs and systems.
• You will learn to feel and control your body better.
• Performing exercises improves posture and is a good prevention of osteochondrosis.
• The study of all muscles improves their tone.
• Despite the active involvement of all reserves of the body, there is no muscle strain, so the body does not experience stress.
• You can engage in callanetics yourself at home at a convenient time for you.
• A person of any age and level of physical training can begin to master the technique.

For classes, you can use any specific, “directed” complex or contact video manuals of instructors. Kallanetics with Ekaterina Rykova - Author's technique on the basis of the Kallan Pinkne technician. Exercises contribute to the normalization of weight, improving posture and strengthening all muscles. No less known are Inga Dubodelova techniques in Callanetics aimed at normalizing pressure and breathing, eliminating shortness of breath, improving blood circulation and, of course, getting rid of excess weight.

Rules for performing Callanetics exercises

• Perform only what is feasible for you. Do not force your body to what it is not ready for.
• Do not overstrain and do not forget about the rest. If you need to make 50 repetitions, and you have done only 20 and already experience tangible muscle pain, take a break.
• Even if you are tired, do not refuse to perform the exercise. Better make its smaller number of repetitions than you do not fulfill at all.
• It is better to perform exercises in front of the mirror. So you will see yourself and better record the necessary positions.
• Try to breathe in the habitual rhythm, without accelerating and without lingering the air.
• It is better to perform exercises in complete silence, so as not to be distracted and not to go astray.
• The duration of the lesson should be at least 1 hour. Frequency - three times a week. If it is difficult for you to immediately master the clock training, break the exercises into groups, the performance of which will take 15-20 minutes. When you achieve the first results, the frequency of classes can be reduced to two per week.
• Exercises are performed on an empty stomach or after eating should pass at least 2 hours.

The easiest way, but at the initial stages and it is better to perform the exercises of Callanetics in the video lessons. So it will be easier for you to perform the exercise correctly, and therefore as safe and efficiently as possible.

Kallanetics for beginners

The first steps in the work on Kallanetics techniques are better to start with the base complex. In the future, you can easily move to more complex exercises.

• Stand straight. The back is straight, the legs are slightly placed. Slowly bend your legs in your knees, taking straight arms in front of you. Lye in this position for 1 minute. Next, take your arms behind your back, and put your head and neck forward. And again fix the position for 60 seconds. Repeat the exercise 5 times.
• In a standing position, raise your right hand vertically upward (the left is lowered and “looks” down). Experienced with your right hand to the ceiling, and with the left to the floor. Lying in this position for a minute. Repeat the equipment 10 times.
• Lie down on your back and raise both legs so that they form a right angle with the floor surface. Tear off your shoulders from the floor and raise your hands vertically up. Fix this position for 20 seconds. The number of approaches is 20 times.

Callanetics lessons

Depending on the objectives of classes, you can perform both exercises of a “narrow” orientation, and turn to video lessons in Callanetics.

Callanetics complex for warm -up

• Remove muscle tension in the buttocks and hips. The number of repetitions is 40 times. Sit down on a chair equipped with a back and armrests. Remove your stools with your brushes and lift the pelvis a little. The back remains straight, the chin is directed up.
• Next, heat the muscles of the back, arms and legs. Stand straight, spreading your feet shoulder width apart. Raise your hands vertically up and reach behind your fingertips. In this case, the foot is completely pressed to the floor. Pull your stomach and stretch for a few more seconds. Next, bend your knees and stretch your arms forward. Tilt the body forward and linger in this position for 1 minute. From this position, look back as much as possible back, while the chin is stretched forward. Perform several times with your hands back and forth and straighten up. The complex is completed. The number of repetitions is 4 times.

• The following exercise will help to warm up the muscles of the shoulder girdle. Repeat 80-100 times. Stand straight. Damage your hands to the sides. The limbs are at the level of the shoulders, the palms are “looking” up. Avert your hands back, trying to bring the shoulder blades. Cover the brushes in the "castle" and move your shoulders.
• After starting the heating of the side muscles of the body. In the standing position, set your left palm on the thigh (left), raise your right hand up. Pull the buttocks and stretch your right hand. Lying in this position for 1 minute. Next, tilt the body to the left. The back is straight and tense. Return to the starting position and repeat similar actions for the right side.
• Stretches of the muscles of the legs and back. Standing on your feet, bend your knees a little. At the same time, the palms touch the floor. Grasp your legs with your hands, lower your head between your knees and try to lower the body as low as possible.
• Working on the neck muscles. The number of repetitions is 5 times in each direction. Stand straight. The back is flat, hands at the waist. Pull the muscles of the buttocks and abdomen so that the stomach remains in the same place, and the basin lean forward. Lower your chin and try to relax your neck muscles. Gently turn your head to the right, stretching the chin up at the end point. Fix the position for 3-5 seconds and return to the original pose. Next, perform a turn to the left.

Callanetics exercises for the waist and abdominal muscles

• Go to your back on the floor. The legs are bent at the knees. Slightly lifting the shoulder belt, stretch your arms in front of you and stretch your palms between your knees. Lying for 1 minute in this position and return to the starting position.
• Lying on your back, tear off one leg from the floor (climb to a small height). The second leg also needs to be raised and bend in the knee so that the angle between the thigh and lower leg is straight. The socks are stretched. Again, take your shoulders from the floor and stretch your palms forward for 1 minute. Return to the basic position and repeat similar actions for the second leg.
• The starting position is similar to the first exercise. Set your palms on the inner thighs and with effort try to push them away. At this, the shoulders are slightly raised, the head is directed forward.
• Lie down on the side and bend your knees. Lift the limbs a little over the floor and stretch your palms to the heels of 1 minute. Next, repeat the exercise lying on another side.

Callanetics exercises for hips and buttocks

• Stand your back to the chair, install your hand on the back of the furniture on the width of the shoulder. The legs are straight, the heels are reduced together, the socks are divorced apart. Rise as high as possible on your fingers (the heels are closed). Bend slightly your knees, the back is straight, the shoulders are relaxed. Raise your head up, tighten the buttocks and pour the pelvis forward with force. Hold in this position for 60 seconds, and then return the pelvis to its original position. Now bend your knees again, but now go down 2-3 cm. Pull the buttocks and stay in this position for the next minute. Return to the initial position.
• Stand around the chair. Install the elongated right leg on his back. Raise your hands vertically up and stretch. You must feel the tension of the abdominal muscles. Next, perform a smooth tilt to the right leg and straighten. You make 50 repetitions and proceed to the performance of this exercise for the left leg.
• Lie down on your back. Bend your knees and spread them shoulder width apart. Next, slowly, you alternately throw your right leg on the left knee and vice versa. At the same time, the rise of the right leg is accompanied by a turn of the head to the right side, the left leg - respectively, in the left side.

Callanetics exercises for good stretching

• Sit down on the floor and spread straight legs to the sides. Bend your right leg in your knee and try to reach your left leg with your hands. Fix this position. Repeat similar actions for the left leg.
• Sit on the floor. The legs are straight, divorced as widely as possible. Press your buttocks and lower extremities as strongly as possible to the floor. Fix this position (about a minute). Next, tilt the body forward, trying to get into the chest as close as possible to the floor. The brushes are wrapped around the calf muscles.
• The starting position is similar to the previous exercise. Turn the body to the right slightly. Lower your brushes below the knee (the lower, the better). A little more “Trust” the body. Hold this position for 30 seconds. Next, return to the basic pose. Perform 50 repetitions for each side.

Kallanetics: Reviews of the Methodology

About any direction, whether it is food, sport or any goods, the reviews of the people who tested it on themselves are best said.

Svetlana: “I do only 2 weeks, and the result is already noticeable. With Callanetics, my photos are very different before and after training. Yes, the first time the performance of the exercises was difficult, but now the equipment has been mastered and are easily performed. ”

Maria: “After childbirth, she greatly gained weight and could not find a way to lose weight. Six months of classes allowed to part with 15 kg without exhausting diets. ”

Anna: “I have been engaged in Kallanetics for a month. I like not only the result of training, but also the process of performing exercises - concentration on its body and sensations. ”

However, better than any words will say the results of Callanetics, which are visible in the photo.

We offer to get acquainted with the technicians of Callanetics along with Tatyana Rogatina in the next video plot.