Callanetics for Beginners: Health and Weight Loss Benefits

The content of the article

• What is callanetics
• Unlike other types of calm fitness
• Who is fit for callanetics
• Benefit and harm
• Contraindications
• How to do callanetics at home
• Beginner Tips
• Beginner Callanetics Exercises
• Morning complex
• Workout for the back

This type of quiet fitness became popular in America and Europe in the 60s of the XX century, and came to Russia much later. According to the author of the system, the result of an hour lesson in callanetics can be compared with several hours of aerobics. For this, she is loved by those who want to lose weight without diets and lengthy exhausting workouts. Gymnastics is available for people of any age, not only with good physical fitness, but also for beginners..

What is callanetics

The founder of fitness equipment, American Callan Pinckney, created it for herself to get rid of problems with the spine and hips. Additionally, gymnastics helped her lose weight, make her figure toned.

In training, deep muscles are worked out, which are rarely used during normal life, so extra pounds are quickly burned..

The complex consists of 29 static exercises. They are divided into groups according to difficulty level: there is callanetics for beginners and advanced level users, and a program for keeping fit. Gymnastics combines static loads (muscle contraction) and stretching, it does not have sudden movements, jumps.

A person takes a specific pose, is in it for some time, after a short rest repeats the same exercise or performs a new.

Unlike other types of calm fitness

Sometimes a set of exercises callanetics compared with Pilates. Both methods are designed to improve the body, improve the body, but there are differences. In Pilates, dynamic loads prevail, and in callanetics, static. The first type of fitness increases body flexibility, improves posture, and the second strengthens muscles more, helps to lose weight..

Unlike callanetics, proper breathing plays an important role in Pilates classes.

When developing her system, Kallan Pinckney took asanas from yoga as a basis, so static exercises are present in both directions. If the program of callanetics can be mastered independently, then first you need to do yoga only with a trainer. The first type of fitness is effective for losing weight, and doing the second does not cause significant loss of excess weight..

Yoga strengthens the body, calms the mind, eliminates muscle clamps, and callanetics is aimed at modeling the figure.

Unlike gymnastics of uncomfortable poses, another type of calm fitness – stretching – has no contraindications. In training on it, attention is not focused on breathing, as on callanetics. Stretching is aimed at stretching the muscles, and the Callan Pinckney complex includes their contraction.

Who is fit for callanetics

• people who want to lose weight;
• for those who experience shortness of breath during exercise in intensive sports;
• people who do not like or do not stand long trainings;
• those who do not want to work out in the gym;
• stressed office workers.

Benefit and harm

Classes of callanetics contribute to concentration, aimed at achieving harmony between the mind and body.

During exercise, the risk of injury is almost zero.

Short-term callanetics training helps:

• restore metabolism in the body;
• improve body tone;
• to strengthen the muscles;
• lose weight by adjusting the shape on the problem areas of the body.

Callanetics can be harmful if:

• do exercises without warming up;
• use postures that the body is not physically ready for;
• too much to do;
• ignore contraindications.

Contraindications

• Postoperative recovery, including cesarean section.
• Diseases of the heart, blood vessels (varicose veins, hemorrhoids, hypertension).
• Increased eye pressure.
• Spinal problems (disc herniation, osteochondrosis).
• Pregnancy with the threat of miscarriage.
• High temperature infectious diseases.
• The acute phase of any disease.

How to do callanetics at home

In addition to the training video for training at home, you will need comfortable clothes. You can do it in socks or light athletic shoes. Many gymnastic poses for beginners are performed standing, and for stretch marks, prepare a chair with a back, a soft mat.

Ventilate the room before training, but avoid drafts during training..

Between exercises, you can drink water. Organize classes so that the gap between training and eating is at least 2 hours. Do not do gymnastics before bedtime and immediately after it.

Beginner Tips

1. If possible, do exercises with a trainer at least 1-2 times before practicing callanetics at home. So you better learn the technique.
2. Choose slow beautiful music for your workouts.
3. Perform simple exercises initially. Keep your stomach tucked in and your back straight. Exercising in front of a mirror will help you better control your body..
4. Do not hold your breath while exercising. Practice at a steady measured pace. Excessive movement will quickly lead to fatigue..
5. In a static position, hold for 10-20 seconds, and then return to the starting position. Gradually bring this time to 100 seconds, but do not work through the pain, only to a slight burning sensation in the muscles. Remember that the main thing in callanetics for beginners is the correct execution of poses, and not the time of their fixation.
6. Start the lesson with a warm-up, and only after it move on to the main exercises.
7. The first training should consist of 15 exercises, repeated 5-10 times. Then increase the number of repetitions to 10-15 times.
8. In order not to feel overwork, exercise 3 times a week.

Beginner Callanetics Exercises

Unlike the gymnastic complex for the advanced level, the poses for beginners are simple. Exercises for beginners consist of 3 parts: warming up (it can be used separately as a charge), main and final.

There are postures for training the muscles of the back, abdomen, neck, callanetics for weight loss.

Morning complex

Charging according to the callanetics system will take no more than 20 minutes. She will provide you with energy, a surge of strength for the whole day..

A few exercises for morning callanetics:

1. Stand up straight, pull your stomach, buttocks. Gently turn your head left and right. Repeat exercise 10-15 times.
2. Perform circular movements with your shoulders back and forth, 10 times.
3. Spread your legs slightly, arms outstretched to the sides. Keep your back straight. In this position, tilt left and right alternately. Repeat 10-15 times.

Workout for the back

1. Stand up straight. Straighten your arms, stretch to the sides, then with the strength of the palms unfold up. Gently pull them back, trying to connect the shoulder blades and thumbs.
2. Get on all fours, toes should rest on the floor. Carefully straightening your legs, raise the pelvis as far as possible. Make sure that the arms with the body are in a straight line. The pelvis should be in the “corner” position.
3. Lie on your stomach. Arms outstretched arms and legs. Flatten the shoulder blades, slowly raise the body. Hold on at the top for a few seconds, take the starting position. When doing the exercise, do not throw your head back; your eyes should be directed to the floor.