Currently, there are a huge variety of gymnastic exercises for healing the body. Anyone who has the opportunity to select the appropriate set of his employment. One of the most popular and effective types of exercises is callanetics. by this method Exercises are developed at the end of the last century, a special complex, sponsored by the American Callan Pinckney. This is a special kind of static exercises, which combines elements of yoga and strength exercises.
How does the method
The basis of this technique is to reduce and stretch muscles. Moreover, for some time, the body should be fixed in one position. As a result of increased static load on certain body parts and internal organs, muscles are stretched and strengthened.
By reducing and stretching muscles when doing Callanetics significantly improves blood circulation in the body, increases nutrition internal organs, activates the metabolic process. The final result of the training process – restructuring of all human body systems, aimed at strengthening the muscles of the buttocks problem, stomach, posture alignment, getting rid of cellulite.
How to conduct a class
In order to achieve the necessary results founder gymnastics recommends classes twice a week for one hour. As will be seen that the weight starts to decrease , it is possible to change the frequency and duration of training sessions: do the exercises once a week for an hour. When the desired result is achieved, the gym is not recommended to throw. It should devote callanetics quarter of an hour every day. By following these recommendations, you can rely on high quality and long lasting relief from the annoying extra kilos.
Each exercise should be repeated at least 30 times. It is necessary to observe the smooth motion.In the case of pain exercises should be discontinued. During the training process, the use of water is encouraged. Callanetics Classes consist of complexes for the different parts of the body and are built according to the traditional principle of light – to the complex.
A set of exercises
The complex begins with a warm-up. You must first perform a 5 tilts in different directions: forward, backward, left, right, circular rotation of the torso.
Then warm up is done from a standing position, feet shoulder width apart. Slowly raising his arms up, stretch them, standing on tiptoe.
Then a little bend your knees, torso leaning forward, stretch forth your hands, lifting them up a little. After that, while maintaining a position of the body, take his hands back, pull the neck and chin forward. Keep your back straight.
1. Having thus warm up, begin the exercise for the back. They are made from a prone position on his stomach. The left hand to pull forward, the right to put under his head. At the same time, lift the floor left arm and right leg, a minute fix this provision. By changing the position of the arms and legs, repeat latching position.
2. Next, place your hands under your head, lift your feet off the floor, toes together. Fix the position for one minute.
3. Next, place your hands on the floor, climb up on his outstretched hands above the floor. Hold the position as long as possible.
4. Engage in exercises for the abdomen. From the position of lying on your back, lift your legs perpendicular to the floor, pull your torso to the legs with his hands. Then, pull the arms forward parallel to the floor. Fix the position for a minute.
5. Do callanetics leg. Sit down “in Turkish.” Hands help get up to his knees, then re-take the starting position. Try this exercise 50 times.
Presented complex provides only a basic understanding of the essence of gymnastics for Callanetics method. Exercises divided into complexes, there is a huge amount. It should be remembered that the exercises for the patient and stubborn people. The main thing – the systematic execution of exercises. Good luck!