After class you are experiencing extraordinary lightness throughout the body, as exercises have a healthy effect. You get a beautiful posture, get rid of osteoarthritis and spinal curvature, learn how to breathe and move plastically.
This unique system of exercise is very popular in the United States and Europe because 1 hour lesson Callanetics gives the body a load equal to 7 hours of classical gymnastics or 24 - m hours of aerobics. If you do not like to make any sudden movements, jumps, or you have any contraindications for shaping or aerobics - then Callanetics for you!
The number of movements that you should perform when doing Callanetics, or ranges of 30 to 100 for each exercise. And that's not a typo. That this is the principle of smallpox gymnastics. Movements are performed are not sharply and without any additional jerks. Signal to stop gymnastics will mildly ill in the muscles.
In the course of employment may from time to time to drink water, it is not forbidden. But the water is, of course, be mineral, in the extreme case of boiled and never from the tap. Amount of alcohol consumed is also quite individually, but there is only one rule - you have to stop just when you feel that you can drink another glass.
During training
- All muscles develop uniformly;
- The level of metabolism - the metabolism in muscle mass increases sharply, then doing, you burn more calories;
- Learning to "operationalize" small muscles, isolating in this large, you experience a completely new and unusual for you to experience.
Initially, do exercises 3 times a week for an hour. Receive feedback from the sessions, cut them up to 2 times. When you reach sustained success, a nominal fee - an hour a week for excellent health and good mood will make a udovoslstviem.
Starting position for all exercises - feet shoulder width apart, back straight, stomach in. By adopting the right attitude, keep it, depending on the initial level of your physical fitness 60-100 seconds, feeling the tension in all muscles.
Each workout begins with a warm up.
Warm-up
- Stand on tiptoe, put your hands up, and stretch the entire body. Shoulders straightened, you seem to aspire upwards.
- Perform crouch slightly bending your knees, body slightly tilted forward. Stretch, stretching his arms forward and slightly upward, keeping your back perfectly straight.
- From the same position Pull straight hands (palms up) back. Neck and chin pull forward, back perfectly smooth.
- Tilt your body forward so that it is parallel to the floor, his hands pull apart, knees straight. Stretch.
Main
These exercises are good for the muscles of the thoracic and back.
1. Hands cross your in front of him, as if you want to hug myself, and feel tense all the pectoral muscles.
2. hand straight laid back and a little up. Tension as a string.
3. The same, slightly bending your elbows, palms just tend to each other.
The following 3 exercises will help to create a beautiful hip line, removing all unnecessary, and tighten the buttocks.
4. Perform a deep forward bend, straight hands, palms almost touching the floor (60-100 seconds). Then slowly expand the body to the supporting leg straight. Torso like "lies" on his leg, clinging tightly to her, the main burden falls on the back of the thigh. His hands grasp the ankle. You should feel a pleasant feeling of warmth. However, turning to the other leg. This exercise is perfect for people leading an inactive lifestyle.
5. Feet shoulder width apart. Lean forward, hugging her knees, palms, elbows apart. You seem to want to push the body between the legs.
6. Feet together. Lean forward, gently clasp hands and knees utknites in their nose.
Ideal forms
Starting position for all exercises - standing straight, feet shoulder width apart, toes slightly deployed in hand.
1. The left hand on his stomach, closer to the outer side of the thigh, pull up right. Lean to the side so that the hand is parallel to the floor. Stretch, straining every muscle, and keep this pose 60-100 seconds. The same is inclined in the opposite direction.
2. Follow the previous exercise, gently shaking slightly bent at the elbow with your right hand to the left and right, tensing and relaxing muscles for 60 seconds. Next minute save this pose motionless. However, the left hand, leaning in the opposite direction.
3. Similar to the previous exercise, but the left hand free to omit the reference along the legs, as if trying to get to her heels. Right hand pull parallel to the floor, as if trying to reach something. Try to bend down even lower. Keep this position for 60 seconds. However, leaning to the left.
4. Do 10-15 rotations of the body, fixing the lower part of the body, first in one direction and then in another direction. Then follow the 10-15 rotation pelvis, while maintaining a fixed torso. Repeat the exercise again.
5. Hands on hips, shoulders straighten, pull your abdomen, gluteal muscles tighten. Turn your head slowly to the side, while the chin is raised, gaze directed upward. Hold for 10-12 seconds. The same - in the opposite direction. Repeat the exercise again.
6. Turn your head 90 degrees to the side strictly, feeling tense neck muscles. Do not help myself shoulder movement. Make exercise 2 times in each direction, keeping the position for 10-12 seconds.
7. Follow to 2 turn his head from side to side (in this case it is omitted, chin almost touches the chest), stopping at the extreme positions. This will help relieve muscle tension.
All movement is very slow, smooth. No jerks! Engage regularly 2-3 times a week for an hour. And remember, success comes to patient!
Tight stomach and beautiful thigh.
These 12 exercises - the final part of the complex Callanetics.
Catching up 2-3 times a week for an hour, you will be able to fairly quickly get rid of figure flaws, lose weight, gain fascinating forms.
For the abdominal muscles
The first 4 exercises are performed lying on your back.
1. Lift one leg up at an angle of 90 degrees, the other - at 5-10 cm. From the floor. With both legs straight and toes extended. Hands pull forward, as if you want to reach something. Try to pull the blade from the floor. Keep the pose for 60 seconds. However, changing the position of the feet.
2. Take the same position as in Exercise 1, only the foot, which is parallel to the floor, bend at the knee. The foot rests on the floor. Hold the pose for 60 seconds. However, changing the position of the feet.
3. Legs, knees bent, lift up. Hands pull forward parallel to the floor, palms bent, as if you run into a wall. Lift the body. Freeze for 60-100 seconds.
4. Legs slightly bent at the knees, lift up. Socks stretched. Straightening the arms in front of him, try to lift the body. Fingers as if you are trying to reach out to the socks. Keep this position for 60 seconds.
5. Lie on your side. Raise your legs bent at the knees up. Lift the body, hands pull ahead. One of them you seem to want to reach out to the heels. Hold the pose for 60 seconds. After a brief rest repeat. However, turning to the other side.
6. Sit on the floor. One leg bend at the knee behind him, another pull to the side (also elongated toe) and lean to her body as low as possible. Hands, try to embrace this leg. Keep the posture 60-100 seconds. However, changing the position of the feet.
7. Sit right side to support (it can serve as an ordinary chair), bend your legs at the knees. Body weight - on the right thigh. Right hand to hold the chair, put on his left thigh of the right leg. Back straight. Slightly lift your left foot off the floor (no more than 5-10 cm). Gently sway it up and down. Please note: The shin is parallel to the floor. Perform the exercise 60-100 seconds (if it is a struggle, then 2 sets of 30-50 seconds each). Then repeat it. However, turning to the other side support.
Do this exercise, shaking for 30 seconds forward and back elevated above the floor of one or the other leg.
8. reclining on the supporting leg bent and hands resting on the floor, swing the other leg straightened at the knee (the sock is pulled, the heel facing up) of 100-120 seconds. However, changing the position of the feet.
9. Lying on your back and arms outstretched to the side, lift up the leg straightened. Then slowly lower it to the side, while turning his head in the opposite direction. Shoulder blades off the floor, do not release. Gently sway the leg with an amplitude of 5-10 cm from the floor for 60 seconds. However, changing the position of the feet.
10. Sit down, spreading his legs to the side, pulling the socks. Tilt your body to the left leg, trying to touch her breasts. Keep the 60-100 seconds. However, turning the body to the right leg.
11. Without changing the starting position, slowly tilt your body forward. Hands folded in front of him on the floor. 60-100 seconds sway the torso up and down.
12. On his knees, straight arms pull over your head, abdomen retract, keep your back straight. Perform soft springy poluprisedaniya without touching the buttocks heels, 60 seconds.
"Happy Dozen" exercise will give you a flat tight stomach and thighs will give a beautiful shape, reducing their volume.