It so happened that modern women are constantly in search of ways to improve the shape of their body. Someone decides on plastic surgery, someone is on a new diet, and someone is closer to the sport. This article is intended for the latter.
It can not be said that callanetics is such a novelty in the field of gymnastics, but it continues to win the hearts of the beautiful half of humanity. Especially a lot of her admirers in America, it's not surprising, because the complex of exercises callanetics was designed by an American, Callan Pinkney. Gymnastics this does not suit everyone, it is quite complicated, and besides there are some contraindications. These are diseases of the musculoskeletal system, cardiovascular system, and also the period after operations and childbirth. In any case, it is better to consult a doctor about starting a session. But in using the complex of exercises callanetics has its pluses - it is suitable for weight loss, it will help to strengthen the muscles and give beautiful forms to the body, as well as it does not require special equipment and training, callanetics is suitable even for beginners in sports.
In general, slimming exercises from callanetics are a real find, although they are difficult, but much more effective than conventional training. The effect is achieved by including in the work of groups of muscles not involved in normal life and increasing metabolism. It is believed that 7 hours in the gym or 24 hours of aerobics you can safely exchange for 1 hour of callanetics and do not lose anything, the effect will be the same. So, we offer you a set of exercises kallanetiki for weight loss, advice for beginners - without fanaticism. Do not try to immediately make the maximum number of repetitions or hold the position for the maximum time, go to the result gradually. The proposed complex of callanetics includes exercises for the abdomen, hands and for warm-up.
Warm up
Exercises do consistently, flowing from one position to another. We hold each position for 60-100 seconds.
- We rise on socks and stretch outstretched hands upwards.
- Slightly bend our knees and squat slightly, slightly tilting the body forward. Hands stretch forward, our backs are level.
- We withdraw our hands back with the palms of our hands, and our chin continues to stretch forward. The back is still flat.
- Straighten your legs and tilt the body parallel to the floor. Hands stretch to the sides and stretch.
Exercises for the abdomen
- We lay down on the floor, bend our legs in the lap and slightly arrange. We lift both feet above the floor, but one should be 10 cm from the floor, and the second is exactly perpendicular to it. We pull the socks and together with them we pull the hands to the legs, tearing the blades off the floor. We hold this position for 60 seconds, and after changing our legs in places.
- Lying on the floor, raise your legs bent at the knees. Hands stretch forward parallel to the floor, bending them in the wrists, as if resting on an invisible wall. Raise the body and hold for 60-100 seconds.
- Lying on the floor, raise your legs slightly bent at the knees. Detaching the body from the floor, we reach out to the toes with our hands. Hold on like this for 60 seconds.
- We lay on our side and raise our legs, bent at the knees. Lifting the body, we stretch our arms forward, as if we want to touch one of them with heels. Hold on for 60 seconds, after a little rest and repeat the exercise. After repeating everything is the same for the other side.
Exercises for hands
- Standing, legs shoulder-width apart, arms lowered. We touch the shoulders with our hands, and afterwards we stretch out our left hand and drag ourselves along the whole body to the side behind it. Then we reach the other side. In total, such slopes need to be made 100 for each side.
- We squeeze from the floor on wide apart arms. We start with 10 repetitions, gradually coming to 50.
- Standing, feet shoulder-width apart, we stretch our left hand to the right heel, our right hand is held parallel to the floor. We hold this position for 60-100 seconds and change hands.
For classes it is recommended to allocate 1 hour 3 times a week, as soon as the first results are visible, we reduce the number of sessions to 2 times a week. And once the desired forms have been achieved, it will only be necessary to do it once a week for 1 hour, to maintain an attractive appearance.