What could be better than a beautiful figure and a great mood, and if you add good health to this, then you can safely say that life is a success. One way to get it all at once is through exercise. In the process of training, muscles are strengthened, well-being improves, cheerfulness and cheerfulness appear, and the work of internal organs is normalized, which is the key to excellent health. Among all the variety of sports that exist today, women most often prefer fitness. One of the varieties of fitness can be considered callanetics, which combines several functions at once. Thanks to callanetics, you can not only strengthen your muscles, but also get rid of those extra pounds that most of the fair sex are so worried about.
What is callanetics
Callanetics has become popular in our country relatively recently. This type of gymnastics came to us from the West, where it was invented by an American doctor who wants to improve his body without exposing the body to exhausting and intense cardio loads. Callanetics is a type of fitness that involves a static load. All exercises are performed slowly, measuredly and thoughtfully, during classes the risk of injury is almost completely eliminated, since there are no sharp and jerky movements in the complex. Thanks to the variety of existing exercises, you can tighten and tidy up the chest, hips, buttocks, stomach and legs, in a word, all problem areas. Some of the movements not only strengthen the muscles, but also provide stretching, because they are all performed with certain pauses, allowing the body to remain motionless for some time. Often, during training, not only the main muscles are involved, but also those muscles that do not work in everyday life, and, as you know, to get an ideal, toned body, you need to train absolutely everything, even the deepest muscles.
The benefits of callanetics
One of the main advantages of callanetics, which distinguishes it from exercising in the gym, is that you do not need any additional devices for training. All you need is a mat that you can sit comfortably on. As for sportswear, there are also no special requirements. The only condition is that you feel comfortable in it, and it does not hinder your movements.
Callanetics is based on postures and movements taken from yoga, and since all exercises are performed quite slowly, muscle pain, which is an invariable companion of strength aerobic training, is almost completely eliminated. During callanetics, you strengthen your joints and do not overload your heart, since such a system does not require a fast pace. Thus, people of absolutely any age and with different training can engage in callanetics.
It is impossible not to mention the main advantage of callanetics, its ability to burn fat. By performing static, unhurried exercises, you carefully and without excessive load get rid of extra centimeters, because in order to use a large number of muscles, the body will need to spend a huge amount of energy, the reserves of which will be drawn precisely from fat deposits that accumulate in the most noticeable places. In combination with a slender figure, you will get a flexible, feminine, graceful and toned body.
Principles of training
If you are a beginner and do not have any physical training, do not like running and jumping, prefer to work out in a calm atmosphere, do not want to focus on individual exercises and lift weights, want to improve coordination of movements or correct a certain part of the body, then callanetics is something, what you need. The best option would be hourly workouts twice a week. This will be enough to keep your figure normal. If you want to get a specific result and make changes to your silhouette, then you will have to practice daily, but at the same time reduce the training time to fifteen minutes. After the desired result is achieved, you can again return to hourly workouts and perform a set of certain exercises two or three times a week, while the duration of training should be about an hour. Remember that in callanetics, as in any other sport, you must strictly follow the instructions and correctly perform all the exercises. Do not forget about the warm-up, because before stretching the muscles, it is especially important.
Callanetics for weight loss
As already mentioned, callanetics is a multifunctional gymnastics, which develops flexibility, strengthens muscles, burns fats and keeps the body in good shape. If you want to focus on losing weight, then you need to choose a set of exercises that are aimed at losing weight. Here are some of the most simple, understandable and effective ones.
Hip Exercises
To perform this exercise, you need to kneel, put your feet and legs together, put your palms behind you so that your fingers are turned away from you, while leaning back, keeping your arms straight, without bending them at the elbows. Now gently push the pelvis up and forward to the maximum. Lock in this position, count to four and slowly return to the original position. Do the exercise at least 10 times.
Sit on the mat, spread your legs apart. Bend your right leg at the knee, take it as far as possible to the side, and place the foot in the groin area. Take your left leg back, slightly bending at the same time. Now tilt the body to the left leg, try to bend down as low as possible and reach your legs with your hands. Stay in this position for 10 seconds, and then return to the original position again and repeat the slopes 10 times. Change your leg and do the exercise 10 more times.
Lie on your back, bend your knees and place them on your feet, spreading them shoulder-width apart. Now straighten your right leg, pulling the toe towards the ceiling, throw it to the left side through the pelvis and try to reach the floor. Turn your head to the right. Do the same with your left foot, throwing it to the right side, and turn your head in the opposite direction. At a slow pace, repeat the exercise 20 times, changing legs one by one.
Exercises for the buttocks
Get on your knees, join your legs, straighten your arms above your head. Perform springy squats with a small amplitude so that your buttocks do not touch your heels. The back should be straight, the stomach as retracted as possible. Do 15-20 of these squats.
Squats have always been considered very effective for strengthening the buttocks, and callanetics has not bypassed them. Stand with your feet shoulder-width apart, keep your hands at your sides, and keep your back straight. Squat slowly, while pulling the pelvis back, and raising your arms parallel to the floor, without bending them at the elbows. When your hips drop to a level parallel to the floor, just as smoothly and without sudden movements, return to the starting position. Repeat Squats 10 once.
Exercises for the abdomen
Lying on your back and placing your feet shoulder-width apart, straighten your arms behind your head. Without bending your arms, slowly draw a semicircle above you, lift your body and reach the floor between your legs. With the same speed, lower the body and hands to the floor, returning to the original position. Выполняйте упражнение 10 once.
Remaining lying on your back, put your legs together and straighten them, clasp your hands in a lock at the back of your head. Alternately raise each leg up, stretching the toe to the ceiling, and at the same time lifting the body, slightly raising the shoulder blades. The exercise is performed as slowly as possible. Do not rush to put your leg and body on the floor, do everything smoothly and carefully. Do 10 lifts with each leg.