Callanetics with Callan Pinkney in Russian: video

What is callanetics

The technique is a complex of static and dynamic exercises that allow you to thoroughly work out each muscle in a separate zone. This is the main feature of gymnastics; it makes it possible to influence some zones without affecting neighboring ones. For example, you can remove fat deposits on the hips, abdomen and sides, but do not affect the breasts.

Callanetics is a unique system, it is based on many stretching and posture exercises. They activate the deepest muscles, which are worked through the impulse action of gentle, targeted movements. All actions are performed at the slowest possible pace; it allows each impulse to penetrate inside the body, filling every muscle with vigor and strength.

The question often arises whether the system can help cope with acquired figure flaws. The answer is yes, the system is initially aimed at modeling your body at your own request. You can work on the inner thighs, tightening the problem area, reducing the volume of the abdomen and removing the sides.

Strengthening all muscles of the body

Classes are based on stretching and static exercises. Due to them, even those muscle fibers that are located deep can be made to function. Accordingly, it is possible to achieve weight loss in deep areas of adipose tissue. Weak and thin muscle groups become stronger and more beautiful during the training process. Callanetics lessons for beginners imply that the exercises should be done with a stop. Each individual pose should be held for about 2 minutes. This is the only way the muscles will receive the required load.

Self-study: basic rules

Many people are interested in the question of how safe this system is for beginners. Experts say that callanetics has virtually no contraindications. The exercises, despite their apparent complexity, are accessible, and beginners can easily master the exercises at home on their own. The technique is absolutely safe; anyone can practice it, regardless of age and physical fitness.

The exercise system is performed easily and smoothly, in a certain sequence. This reduces the risk of injury during exercise. No sudden movements are allowed, but the result exceeds all expectations. The movement pattern is as follows: the position of maximum tension is assumed, and with light actions attempts are made to overcome this tension even more.

The tension is maintained until the muscles begin to tremble; this is the extreme position in which impulses enter the depths of the muscles. The sides change, and if it is easier to perform the complex on one side, it means that it is more developed. Next time the complex should be started from the weaker side.

Don’t think that callenetics is easy. Any sport requires time, patience and effort. But from the point of view of the efficiency of the system, it works an order of magnitude better than other methods. Those who don’t believe can see this for themselves. The main thing is to constantly listen to yourself, your body, to feel the place with which you are currently working.

For home exercises, 1-1.5 hours are required two to three times a week, if the goal of gymnastics is weight loss. In the case when a person just wants to keep fit, training twice a week for an hour is enough. At the same time, it is not necessary to devote a whole hour to the exercises; you can break the complex into fifteen-minute approaches, and the quality of the exercises will not suffer.

The effect of the training exceeded expectations

Information about the unprecedented results of the new sports practice spread quite quickly. And even one of the duchesses became a big fan of this sporting trend. After the birth of her child, Sarah Ferguson noticed that she weighed about 90 kilograms. In this regard, she decided to invite Callan to Buckingham Palace. The results appeared within a few days. Accordingly, many high-ranking officials learned about this. Local girls stood in line to receive recipes for longevity and beauty. Among those who were once interested in callanetics for beginners, one can highlight Barbara Streisand.

Thanks to callanetics, the creator became famous. She began traveling all over the world to teach rich and famous girls the intricacies of her training program. Naturally, individual lessons were quite expensive. But it was worth it. As Callan grew older, she could no longer travel long distances to teach girls. And the author had a desire for everyone to know about her system, and not just wealthy people.

Who is callanetics suitable for?

The Callan Pinkney method is a wonderful system that allows you to achieve amazing results in a short time and without harm to your health. Moreover, it allows you to quickly develop muscles that will protect and strengthen the spine. The results before and after performing the complex can be felt after the first lesson.

Sometimes it is very difficult to decide which sport is worth taking up. Physically fit people can choose bodybuilding, active and young girls will prefer aerobic exercises, lovers of oriental styles will certainly prefer yoga classes. Who is callanetics suitable for?

This universal gymnastics is an excellent option for a person who wants to always be in good shape, gain lightness and grace, ideal shape and fresh skin. In order to decide whether to answer yes or no to several statements:

• There are extra pounds (10 or more);
• Shortness of breath when climbing stairs or uphill;
• It is impossible to make sudden movements because your head begins to feel dizzy;
• Prolonged physical activity is impossible for humans;
• Running and jumping is not our method;
• There is no desire to go to the gym or work out;
• A person prefers calm movements;
• There are disturbances in coordination of movements;
• It is very difficult to maintain a high pace of study;
• You can’t find a lot of free time to study;
• There are certain figure defects that you want to correct.

If the majority of the answers are positive, then you should give preference to this particular system.

What are the benefits of callanetics? First of all, this is an excellent opportunity to get rid of extra pounds, and weight loss occurs faster than with active sports. The first noticeable results will be seen within two weeks if you perform the exercises twice a week for two hours. In the future, you can reduce the lesson time to an hour.

Callanetics for weight loss does not provide for any accompanying diet; if the goal is to lose up to 5 kilograms, exercise alone is enough to model your figure. At the same time, body sculpting will allow you to visually create a more slender body than the usual weight loss as a result of dieting.

The technique is beneficial for posture, back pain will stop, muscles and joints will become more flexible and elastic, muscle condition will improve, skin tone will increase, metabolism will be restored, and immunity will increase. As a result of the exercises, endurance will increase and overall well-being will improve. This is an excellent remedy for stress and depression.

In what situations can the practice be harmful?

But there are also contraindications. You need to know them if you are interested in callanetics. A complex for beginners can be harmful to the body if performed incorrectly. Caution should be exercised during the training process. Exercises should be approached with special care if you have asthma or heart problems. After the operation, you should start exercising only after a year. People who have poor vision or spinal problems should first see a doctor. If you have varicose veins of the third degree, then you should completely stop exercising.

Basic exercises of the complex

The technique is based on muscle stretching exercises.

• IP - standing against the wall, feet shoulder-width apart, feet apart, resting on the back of the chair. The muscles of the thighs and buttocks are maximally tense on all sides. Press your back against the wall, push your pelvis forward, transfer your weight to your toes. Squat slowly until you feel a trembling in your legs, counting 1-15. The climb back up is also slow at a similar rate. Lower as you inhale, rise as you exhale; in the future, as you practice, the lowest point will be fixed lower. Repeat the exercise 10 times.
• Feet shoulder-width apart, body slightly tilted forward, arms back, clasped together, without bending at the elbows. Perform backbends, trying to connect your shoulder blades and raising your straightened arms as high behind you as possible, without arching your shoulders. Having reached the extreme point, hold for 60-90 seconds and return to the IP. Shake your hands after each approach.
• IP - sit cross-legged, straighten your back, arms in front of your chest, palm to palm. Tighten your chest, pressing your palms against each other with light springy movements. To increase tension, you can slightly raise your arms or move them away from you. One approach is performed for up to 90 seconds.
• IP - lying on your stomach, legs straight together, place your head on your joined palms. Inhale - tense the muscles of the lower back, buttocks, back of the thighs, exhale - raise your legs with your knees off the floor. Hold in this position for 60-90 seconds, the time increases gradually. At first, when the back muscles are weak, you can take breaks during the exercise.

• IP - lying on your stomach, legs slightly spread and placed on half toes, arms outstretched to the sides, elbows bent. When the buttocks are tense, the upper body is raised as high as possible, but without pain. The neck should not be tense. Hold the position for 60-90 seconds, return to IP.
• A classic abdominal exercise, but slightly modified. From the IP, the upper body is lifted, the lower back is pressed tightly to the floor. The neck is relaxed; if tension is felt, you can support your head with your hands. The maximum point of tension is reached at the moment of a clear burning sensation in the abdominal area.

The correct execution of the complex can be seen in the video. According to reviews, mastering the technique is not difficult.

History of sports practice

Like many other techniques, callanetics appeared due to the imperfection of its creator. Callan suffered a dislocated hip. But even such a congenital physical defect did not stop the girl in her desire to achieve her goals. She started playing sports hard. At first, her choice fell on swimming and diving. Subsequently, the persistent girl began to study ballet. Gradually she learned to feel her body and recognize its needs.

Over time, when the traditional sports activities of American women were replaced by the hobbies of the East, Callan began to practice yoga. She was fascinated by complex technology and philosophy, accessible only to true fans. After 11 years of travel, the girl returned to New York. She realized from her own experience the effectiveness of Eastern practice. Callan decided to try to adapt one of the practices for Americans. By choosing the most effective exercises and simplifying her philosophy, she was able to achieve her goal. A new sports practice – callanetics – was presented to the public. For beginner athletes at the present stage, this is one of the most effective types of training.

Reviews

Alena, 27 years old

“I never thought that I was fat, but I would like to reduce my abdominal and hip area. I read reviews about callanetics that this system can reduce a specific area, and decided to try it. I started exercising every day, at first my muscles hurt, but after two weeks I noticed that some things became easier for me. The result was impressive, it’s amazingly simple, I continue my classes, I just started doing the complex twice a week to maintain my shape.”

Olga, 35 years old

“At my age, I manage to maintain a toned figure and excellent appearance, and I am often asked how I manage to do this. Most of my friends had heard about callanetics, but no one dared to put it into practice because they were not sure of the positive results. I became a clear example for them, I even had more energy, considering that I lead an inactive lifestyle. This system helped me, now I recommend it to everyone!”

Galina, 29 years old

“I decided to try the system before spring, I still want to appear renewed and slim after winter, wear beautiful dresses and skirts. I took a risk, worked out for a month, and as a result lost a lot of weight. I haven’t even lost as much weight as it is noticeable in my clothes. The muscles were tightened, the stomach was removed, the buttocks became elastic. There’s no need to diet, go to the gym, or spend money, it’s all just done at home!”

Gulnara, 22 years old

“I didn’t have a goal to lose weight, I’m happy with my weight. I worked out at home for a month, and the only results I can note are improved stretching and slightly toned muscles. I was previously involved in fitness, so this system did not impress me. It is more likely for beginners who are not in good physical shape and do not have the appropriate training. For me it’s not an option.”

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Can pregnant women practice callanetics?

If the expectant mother worked out according to the Callan Pinckney system before pregnancy, there is no point in stopping training. Callanetics will not harm, but, on the contrary, will help a woman prepare her body for the upcoming birth.

In those cases where the expectant mother learned about gymnastics while already pregnant, the approval of a doctor and the help of an instructor will be required. Depending on the initial level of training, the latter will select the most gentle exercises and correctly compose the complex.

If there is no threat of miscarriage, you should start classes from the very first weeks of pregnancy. And even in the 3rd trimester, the expectant mother can use callanetics exercises to reduce the load on the lower back and reduce pain in the spine.

Callanetics classes improve the sleep and psychological state of a pregnant woman, allow her to resist fatigue longer and not gain excess weight, facilitate childbirth and speed up the recovery process.

What are the pros and cons of this direction?

Callanetics has many advantages - here are just some of them:

• does not require any special equipment - you only need a mat for the lesson;
• does not burden the cardiovascular system;
• does not cause hypoxia and pressure changes;
• does not require sudden movements and jumps;
• Suitable for any age and level of physical fitness;
• does not prohibit obese people from exercising.

There are practically no downsides to callanetics, but there are nuances, says callanetics coach Nina Malysheva:

• If you don’t stick to proper nutrition and skip classes, you shouldn’t expect much success;
• the body adapts very quickly to static conditions, so at some point progress may come to naught. In this case, callanetics should be alternated with other types of physical activity;
• What you shouldn’t expect from callanetics is an increase in muscle mass. Here the muscles only become stronger, but this type of training cannot add volume to, say, the gluteal muscles.