Callanetics - Exercises

Callanetics is a kind of gymnastics aimed at losing weight and improving the body. Callanet studies help improve metabolism, strengthen muscles and posture. The basis of the exercises are asanas from yoga, therefore callanetics includes slow and rhythmic exercises. Certainly you need to monitor your breathing, it must be calm and rhythmic. Exercises are performed statically - after taking a certain position, you should stay there for a few minutes. The complex consists of 29 exercises aimed at working the muscles, which are usually not involved and on them appear fatty deposits. It is not necessary to perform all the exercises, it is worth emphasizing the problem areas and will soon achieve good results. Classes in callanetics are popular in fitness centers. If there is no time to visit them, you can easily deal with callanetics in your home environment. There are basic exercises, mastering which you can continue to get acquainted with this unusual kind of gymnastics.

Complex of exercises on callanetics

1. Callanetics - twists for the press . Lying on the floor, legs raise up and bent at the knees. Hands behind the head, elbows are divorced in the sides. We lift the head and shoulders and reach for the knees. We linger in this position for a minute. Start with 10 times.
2. Callanetics for the press. Lying on your back, your feet are lifting up. Hands should grasp the hips. Head and shoulders are tilted to the knees. With outstretched arms, we swing back and forth. We repeat 20 times.
3. Callanetics for the abdomen and sides. Sitting on the floor, legs are bred to the side. One leg bends in the knee, and the other bends down as low as possible. We try to grab it with our hands and stay in this position for 60 seconds. Repeat this exercise for the other leg.
4. Callanetics for the buttocks and thighs. We put emphasis on the hands, face look at the floor, we try to keep our back straight. We lift one leg, we stay in this position for a minute. Then we lower and raise the second leg. We alternate both legs 10 times.
5. Callanetics for the back and chest. We put emphasis on the hands and feet, bend our knees, push our hands back, arching our backs. We stay in position for 60-90 seconds and return to the opposite position. Repeat 10 times.
6. Callanetics for the feet. Standing on the floor, legs spread apart. With the whole body we bend down, our legs do not bend. We stay in this position for a minute and slowly rise to the starting position. Repeat the exercise 10 times.

Tips for Callanetics for Beginners

1. It should be repeated only those techniques that do not bring discomfort. The main goal of the exercises is not to harm, but to bring ease and well-being.
2. After the first training, there is a possibility of adding several kilograms. Do not worry - a few weeks of active training and weight will begin to decrease.
3. To properly perform the exercises, you need to look at yourself from the side. If the classes are not in the gym with a coach, you can put a mirror next to you.
4. Classes should be conducted in a relaxed environment, where nothing prevents, to include inspiring music. The main condition - do not be distracted and watch for proper breathing.

Contra-indications for occupations

Like any sport, callanetics has its contra-indications. It is better to give up training if there are problems with eyesight, as it can worsen. In the presence of intervertebral hernias and some types of scoliosis, it is better to prefer callanetics to swimming. With varicose veins, it is better not to perform leg exercises. In the event that an operation was performed, the lessons should be postponed for at least a year.