Table of contents:
- Callanetics: exercises
- The health benefits of callanetics
- Contraindications to callanetics exercises for beginners
- Features of callanetics exercises for beginners
- Callanetics exercises for beginners: practical advice
Video: Callanetics: Exercises
2023 Author: Rachel Wainwright | [email protected]. Last modified: 2023-06-04 23:24
Callanetics is a technique developed in the 1960s by the American Callan Pinkney, who had chronic back and joint pain. Thanks to the self-developed callanetics exercises for the legs and back, she was able to strengthen the health of her own body and completely eliminate back pain.
The main direction of callanetics exercises for beginners is the contraction and stretching of the muscles of the body, and callanetics are based on asanas - postures performed during yoga.
Many fitness trainers compare callanetics with Pilates and body flex, since all three breathing exercises are based on yoga asanas and deep breathing.
The health benefits of callanetics
Callanetics exercises for beginners are becoming more and more popular. The undoubted benefit of this technique is that during the exercise, muscles of all groups are involved, including the internal small muscles, due to which the entire body is tightened. Callanetics also has a beneficial effect on the metabolism in the body, accelerating it, due to which excess weight is lost, and the body decreases in volume.
According to reviews, performing callanetics exercises for beginners for 1 hour is equivalent to several hours of aerobics. Many people note that callanetics is a great way to calm the nerves, get rid of existing stress and increase the body's resistance to the possible occurrence of such situations.
Regular exercise of callanetics for the abdomen, back, legs and other parts of the body can achieve the following results:
- Strongly reduce or completely eliminate pain in the spine;
- Improve posture;
- Improve muscle flexibility;
- Strengthen the joints;
- Increase the metabolic rate and improve metabolic processes in the body;
- Reduce weight.
This breathing exercise helps to cure osteochondrosis, increase skin elasticity, prevent premature aging of the body, and also normalize the work of the cardiovascular system.
Contraindications to callanetics exercises for beginners
Despite the fact that performing callanetics exercises for the abdomen, legs and other parts of the body has many advantages over other complexes, there are a number of contraindications to this technique. Those who have never been involved in any sports activities in their life and do not have any physical training should not start developing their body with the help of callanetics.
Callanetics exercises for beginners should not be practiced in the presence of such diseases as:
- Bronchial asthma;
- Diseases of the cardiovascular system;
- Viral and infectious diseases, accompanied by an increase in body temperature.
It is also forbidden to engage in callanetics in the postoperative period, and in the presence of diseases of the spine, vision problems and those who have recently had infectious diseases, it is necessary to consult a doctor before starting training.
During pregnancy and lactation, breathing exercises can only be done under the supervision of an experienced trainer.
Features of callanetics exercises for beginners
Callanetics can be practiced by people of any age and gender. The technique includes 29 exercises, the action of which is aimed at relaxing and stretching the muscles, as in yoga, which ultimately leads to an increase in the general tone of the body. The use of callanetics exercises for beginners is widely known as an effective complex for weight loss, which becomes possible due to the combination of stretching with a certain load.
Since callanetics are based on yoga asanas, it becomes clear why an important feature of such gymnastics is a static load, that is, a complete absence of sudden movements that increase the heart rate. It is very important to control correct breathing while performing movements. Each movement is aimed at developing and strengthening the entire body as a whole, and especially the muscles of the back, buttocks, legs, abs and calf muscles. In the process of their implementation, all muscle groups are involved. Many people note the similarity of callanetics with the equally effective bodyflex breathing exercises, since this system is also based on yoga asanas. And in one, and in another technique, a special type of breathing is used - full breathing of the diaphragm.
Each callanetics exercise for the back, legs, buttocks and abdomen is performed at a very slow pace and accompanied by deep breathing. During their execution, a person takes a static pose shown by the master and holds in it for 60-100 seconds, which is a kind of similarity between callanetics and Pilates.
Callanetics exercises for beginners: practical advice
Callanetics classes can be carried out both in a fitness club under the supervision of a trainer, and at home, since video lessons of this technique can be purchased on CDs or downloaded from free resources on the Internet. However, when choosing callanetics at home, it is better to take several trainings from an experienced master, since he will be able to explain the principle of performing each movement, as well as learn the correct breathing. Since no special equipment is needed to perform calanetics exercises for beginners, the invasiveness of the technique is minimized.
The creator of callanetics believed that at the initial stage, beginners need to practice at least 3 times a week for 1 hour a day, and when the effect (weight loss, acquisition of the required body shape) becomes visually noticeable, the number of workouts can be reduced up to 2 times in Week. When the desired result is achieved, the number of workouts can be reduced to one per week. This one hour workout can be divided into three or four 15-20 minute workouts. To consolidate the effect in the future, it is necessary to engage in callanetics exercises for the back and legs for 2-3 minutes every day.
It is best to perform exercises in front of a mirror - in order to control the most correct body position, it is equally important to constantly control breathing, which should be calm and even. During callanetics training, there should be no shortness of breath or breath holding. If classes are carried out at home, you must choose the quietest place in the apartment, since any noise can knock your breathing.
When performing callanetics exercises for the legs, back and other parts of the body, it must be borne in mind that the occurrence of severe pain should be a signal for an immediate end to the training.
Before starting a workout at home, it is imperative to do a warm-up of the whole body, which in no case should be neglected, since the muscles must be warmed up before performing the exercises. It is best to do callanetics in the morning on an empty stomach or in the evening, at least 3 hours after the last meal.
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