Callanetics
Callanetics is a type of fitness gymnastics that includes a system of static exercises. It got its name from the name of its creator - Callan Pinckney. Callanetics was created in the early 80s of the last century due to a back injury she received while doing classical ballet.
According to Callan's theory, only the superficial muscles are involved during normal fitness training. Deep muscles are best trained by contracting and stretching the muscles. Deep muscle training not only allows you to quickly restore health, but also leads to significant weight loss.
According to the author, callanetics classes allow you to replace hours of training with classical shaping and aerobics. At the same time, her system is designed taking into account the fact that exercises do not cause pain in the back or lower back.
The complex of callanetics exercises affects the muscles of all parts of the body - arms, shoulders, legs, buttocks, thighs, back and abdominals. They are based on special breathing exercises and various types of oriental gymnastics.
The main distinguishing feature of callanetics is an extremely high static load on the muscles, when it is necessary to hold a specific pose for 60-90 seconds.
Callanetics today is very popular in European countries and in America, while both women and men are engaged in it, regardless of body weight and age.
Callanetics for weight loss
Callanetics was not originally designed for weight loss. However, in the process of practice, it was noticed that due to an improvement in metabolism, muscle mass increases and at the same time weight decreases.
To obtain maximum results, it is necessary to use breathing practices, since proper breathing contributes to the rapid saturation of the body with oxygen, which is a catalyst for the processes of reducing body fat.
In addition, callanetics classes, unlike other areas of fitness, do not require special equipment or large space, and you can do it at home at a convenient time.
Therefore, today many people choose callanetics for weight loss, because with its help you can achieve excellent results without exhausting training and strict diets.
Callanetics for weight loss should be done twice a week for an hour, after which you can go on to perform only the necessary exercises, which should be performed daily for 15 minutes.
Callanetics for beginners
Callanetics classes for beginners should be held at a slow pace, excluding sudden movements that can injure the articular apparatus, but it is necessary to control the participation of all muscle groups in the exercises.
If you follow the recommendations and perform the exercises correctly, callanetics for beginners will contribute to the rapid development of flexibility and plastics, the study of all muscle groups, an increase in their elasticity without building muscle mass, and in addition, it will relieve disorders and pain in the musculoskeletal system.
Callanetics exercise complex
Based on her experience, Callan has selected 29 callanetics exercises to be performed in the sequence she defines as they accommodate increasing difficulty.
Callanetics exercises include 7 parts:
- Warm-up - 6 exercises for the waist, neck, shoulder girdle and legs;
- Getting rid of the abdomen - 3 exercises to strengthen the abdominal muscles;
- Slender legs - 4 exercises for slender and regular legs;
- Buttocks and Hips - 5 exercises that target the deep muscles of the thighs and buttocks;
- Stretching - 6 stretching exercises for a large group of muscles in the arms, legs, buttocks, abdomen and thighs;
- Belly dance - 3 exercises to strengthen the abdominal muscles;
- Strengthen the legs - 2 exercises to strengthen the leg muscles.
Workout regimen
When practicing callanetics, according to reviews, you should reasonably dose the load so as not to cause severe pain in the muscles, especially if the body is not used to exercise.
For the development of endurance and muscle strength, it is recommended not to reduce the load over time, reducing the frequency of exercises, but to combine and change exercises so as not to cause addiction.
Callanetics classes, according to reviews, are the most effective and enjoyable if the following recommendations are followed:
- Increase the load on the muscles gradually;
- You can not hold or speed up your breathing;
- Conduct classes in a hall with mirrors so that it is possible to record movements;
- Do not use too active, distracting music for practice.
Callanetics benefits
The main benefits of callanetics from other types of fitness are:
- Restoration of metabolic processes in the body;
- Improving posture;
- Rapid reduction in weight and body volume;
- Strengthening the muscles.
Contraindications
Callan Pinckney described a wide range of contraindications for practicing callanetics to the fullest. At the same time, in the presence of some of them, classes can be conducted, but subject to certain restrictions.
So, callanetics should be dealt with with caution in some cardiovascular diseases, as well as with poor eyesight and asthmatic diseases.
After any operations and cesarean section during the year, it is not recommended to do this type of fitness.
For any diseases of the musculoskeletal system, before starting callanetics, you should consult your doctor.
Against the background of varicose veins, it is not recommended to perform callanetics exercises to strengthen the legs, namely squats and half-squats.
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