alternate inhalations and exhalations, does not fully correspond to the tasks set for increased oxygen transportation to statically tense muscle tissue cells. Inhalations must be carried out exclusively through the nose. Before starting the exercise, you need to exhale as much as possible and take the necessary position of the body. Then it is important to ensure that breathing does not take on an increased character, does not become sharp and deep. It should be superficial, calm. Sometimes short breath holdings are allowed. When leaving the accepted position, you need to take a calm breath.

Between exercises, increased breathing should not be allowed, but exhalations should be of high quality and deep.

This type of breathing movement contributes to the maximum saturation of all cells of the body with oxygen, which allows you to achieve the desired level of metabolic processes, increase the effectiveness of training and get tremendous health benefits.

At first, it is difficult to control breathing, but after after a few sessions, such a rhythm will become reflex and habitual, it will be observed involuntarily.

Exercises

Below are the main callanetics exercises that must be performed strictly following the description. Incorrect execution leads to a lack of effect and in rare cases can cause injury.

No. 1

Stand straight, straighten your back. Tighten your glutes and abs. In this position, slowly turn your head from side to side, with tension in the neck for 1 minute.

No. 2

In the supine position on the left side, rest your hand on the floor. It is important to keep the angle between the forearm and shoulder at 90 ° and control that the body does not fall back or forward. The knees should be straightened, the socks should be stretched with effort. Tighten the gluteal muscles. Take a deep breath, and as you exhale, lift both feet off the floor. The right hand is attached directly to the body in a parallel plane to the floor. Raise the upper shoulder towards the legs. Do not lower your feet to the floor, but on exhalation, slightly weaken the tension, and on inhalation, increase it. Carry out the following respiratory cycles 9 times. Raise the feet as high as possible for the 10th time, then take a break. Repeat the whole complex from the beginning. Then do the same on the right side.

No. 3

It is convenient to sit down "in Turkish". Stretch with one side, bending at the waist. Let your hands remain relaxed. The buttocks should be firmly fixed on the floor surface.

Repeat tilt to the opposite side.

Continue moving for a minute.

No. 4

It is most convenient to perform it while sitting in a hard chair. Raise yourself on outstretched arms, leaning on the armrests and fix for 100 seconds. The chin should look clearly forward, the back is extended. This movement helps to get rid of excessive tension of the middle and large gluteal muscles; alternates with the elements in which this area undergoes the greatest load.

No. 5

Stand straight, legs apart shoulder-width apart. Slowly raise your arms, stretching your fingertips up with effort, strain your abs. Then make a semi-squat at the knees and smoothly lower your hands forward to the level of parallel with the floor. Stretch the upper body behind the arms forward and wait a minute. Then, 5 times in a row, take your hands back and close your palms behind, repeat all over again.

No. 6

Starting position - standing with a straight back. Extend your arms out in front of you, palms up. You need to try to twist your palms as much as possible. Correct execution will allow you to feel the tension in the triceps. Without tension, take your palms back, touch with your fingers and actively move your shoulders, keeping your hands even. The repetition rate is 50 times. This element allows you to form a chest belt, while relieving tension between the shoulder blades.

No. 7

Legs shoulder width apart. Pull the right palm up, place the left on the thigh. Direct the right half of the body following the raised arm. Try not to move your hips from the starting positions. Pelvis slightly forward and tighten the buttocks. Wait a minute. Now repeat everything in the opposite direction. This complex forms slender hips and a narrow waist.

No. 8

In the supine position, bend your knees. Raise your hands straight in front of you. Gently raise your head and shoulders forward, leaving your upper back firmly pressed to the floor. Repeat 10 times.

No. 9

Lie down on the floor. Firmly press your back and buttocks to the floor surface. Raise one leg vertically upward, while slightly raising the head and shoulders. Maintain this position for 10-30 seconds. Change leg. Repeat the entire cycle at least 10 times.

No. 10

Lying on the floor, you need to raise both legs up, stretch your fingertips. At the same time, raise your head and upper back. Fix this position for 10 seconds. Do 10-20 repetitions.

No. 11

Sitting on the floor, straighten both legs in front of you. While bending forward, clasp your feet with your palms. Try to touch your knees with your forehead. Do 50 sets.

No. 12

Starting position - standing, back straight, feet shoulder width apart. Stretch your arms as high as possible and feel how the back is stretched. The stomach should be pulled in and begin to squat, while moving your hands forward. Move your hands back and stretch your chin forward. Freeze in this position for 40-90 seconds.

No. 13

Standing, spread your arms to the sides. Now remove them behind your back as if you need to touch the shoulder blades to each other. Stand in this position for a minute, then sit down with legs straightened at the knee joints. Put your head on your knees, and spread your arms to the sides. Lie like this for 30 seconds. Do 10 repetitions.

No. 14

From a lying position, gently lift the body towards the toes and just as smoothly return body back to the floor. Repeat 30-50 times.

All of the above elements of callanetics should be performed without fussiness in movements. For beginners, you need to adjust the duration of each exercise, listening to the capabilities and endurance of your body.