Callanetics: what is it, benefits, harms and tips for beginners

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Callanetics is a form of gymnastics named after its author, Callan Pinckney (source: Wikipedia). The girl dreamed of losing weight, tried aerobics, strength exercises and running and came to the conclusion that only static exercises worked - they bent their arm, tensed their biceps, and held for 30 to 90 seconds. Isometric exercises have been known for many years, but only Callan managed to use them for weight loss, which is why she became famous.

Features of callanetics exercises

Static exercises cause muscle tissue to thicken. They can make a person a little stronger, tone up the muscles, but they can’t give impressive volumes . What is callanetics then, and who is it suitable for?

At its core, callanetics is a creative adaptation of static muscle training. Statics are especially popular among fighters who don't need bulk and women who are afraid of it. Here the complex is designed so that you in no case become more voluminous:

At first, you need to repeat the same movements every day.
In addition to static contractions, stretching is performed, which increases mobility.
Pinkney’s work also contains “magic” nutritional recommendations - more vegetables, less fat, and don’t eat after six. Soviet callanetics fans ate salad with white chicken meat and refused carbohydrates and fats. But it’s better not to do that.

The original set for beginners has 29 exercises, but you can do anything in this style - from regular presses and rows with small equipment in the gym to simple calf raises, the main thing is to strain or stretch the muscles.

Main part

There are several types of exercises in the main part. Let's look at the key stages.

Stretching and strengthening the abdominal muscles

Body straight, legs at shoulder level, gaze directed straight;
The right hand is extended upward, the left one lies on the stomach;
We strain our buttocks, stretch up and lean to the left;
We perform light rocking motions - smoothly, with a clear orientation of the body to the side, do not fall over, the back is straight.

The number of pulsations in each direction is up to 25.

Ab exercises

Starting position - lying down, legs bent at the knees, feet on the floor;
We clasp the inner thighs with our hands, pull the torso towards the legs as much as possible;
The lower back is pressed to the floor, the head, shoulders and shoulder blades are directed upward and forward, the upper back is rounded;
We stretch our arms to the sides of the body, raise and lower the body with a small amplitude, straining only the abs.

We perform 25-30 pulsations.

Leg muscle stretching

We place one leg on a support (chair), the knees of both legs are straight;
As we inhale, we raise our arms up, bend over to the leg lying on the support, press against it and hold for 25 seconds;
We turn our body, bend towards the supporting leg, and stretch our stomach down for 25 seconds.

Back muscles

We get on all fours, palms under our shoulders;
We lift the arm and the opposite leg off the floor, stretch the top of the head forward - the body, arm and leg form a single line;
We repeat the exercise, changing leg and arm.

Anterior thigh

Starting position – kneeling, arms raised up;
As you inhale, lower your pelvis until your buttocks touch your heels;
As you exhale, squeeze your buttocks, move your pelvis forward, and return to your starting position.

To get started, the exercises described above are sufficient. Don’t rush to comprehend the world of callanetics in one day or week - gradually increase the time frame for all elements and introduce new exercises.

The reward for patience and determination will be a healthy back, a toned figure and inner harmony.

The benefits and harms of callanetics

This is a complex that can be done by a person at any age.

Benefit

Gymnastics is ideal for a middle-aged woman with 20-30 kg of excess weight:

does not burden the cardiovascular system, does not cause an increase in heart rate;
does not affect breathing, does not cause hypoxia and pressure changes;
does not give the joints and spine additional work;
allows you to do without jumping;
physically accessible, does not require outstanding flexibility and strength;
does not break the psychological barrier, does not force you to climb under the barbell, run at high speed or pedal until exhaustion.

The benefit of the complex is its versatility. On a trip, without equipment, in a dorm room – you can work in static mode anywhere.

But will there be any point? Callanetics really tones the muscles if a person has not done anything before or has a great sports past, but somewhere deep in his memories.

Harm

What harm can callanetics cause to the body? Those who like to invent problems talk about retinal detachment and dire consequences in the form of strong muscle growth. But muscles will practically not grow from static conditions. And you should expect retinal detachment from something like a bench press of 250 kg in equipment, and not from a chair squat against a wall without weight. This applies to a healthy person. It is advisable for nearsighted people to visit a doctor and decide which exercises are suitable for them. It is completely wrong to give universal recommendations here.

Usually the harm of such gymnastics lies in broken dreams and expectations. The girl is overweight, has no money for a trainer, is forced to run a lot in online marathons, and has difficulty following her diet. And so she finds gymnastics and visualizes a slender ballerina. But if the excess weight is about 10 kg, the posture is poor, the muscles are difficult to feel, there is no technique, the diet is also only hypothetical, then you shouldn’t expect much. Exercise can't be done alone.

If a calorie deficit has not been created, callanetics can:

remove a couple of centimeters from the waist by toning the transverse abdominal muscle (without burning the fat itself);
improve posture;
Tighten your buttocks and thighs a little.

With a deficit, fat will be burned (however, with a deficit it will be burned without exercise). Unfortunately, the legendary acceleration of metabolism from callanetics is not that great. Maximum calorie consumption will increase by 40-50 kcal per day. And this is negligible. Therefore, you will still have to include a diet.

Callanetics does not strengthen the cardiovascular system. It should be paired with the WHO recommended thirty minutes of walking a day if you want not only slimness, but also health.

When not to practice callanetics

Callanetics, like any other technique, has its contraindications. You need to take this quite seriously, because the main principle of any activity is to do no harm. Despite the apparent simplicity of static exercises, excessive enthusiasm for callanetics can lead to not very good consequences.

And for some, classes using the Callan Pinkney method are generally contraindicated:

for those who have undergone surgery or surgical intervention (at least a year must pass, if it was a caesarean section - at least a year and a half)
for those who have poor eyesight (a consultation with a specialist is required who can assess your condition and make a decision whether you can practice callanetics or not)
for those who suffer from asthmatic diseases
for those who have any problems with the spine
for those who have hemorrhoids (strictly prohibited!)
those who suffer from varicose veins are subject to some restrictions: it is prohibited to perform exercises to strengthen the leg muscles, in particular, half squats and full squats

Advantages of the complex

Callanetics is not just a set of exercises, but a methodological technique. You should spend 90-120 seconds contracting or stretching a specific muscle group.

The main advantage is the ability to turn any exercise into callanetics: from wall squats to deadlifts with half the working weight. Everyone chooses for themselves what is closer to them.

The original complex is good because:

No need to buy rugs, leggings, elastic bands, sports bras or sneakers. Any old pants, a comfortable bra, and a T-shirt will do. With the money you save you can buy yourself some greens and chicken breasts.
You can create a set of your favorite exercises yourself, turning them into static ones. Or you can go to YouTube and find a lot of videos for classes.
The training can be carried out in any conditions. Is the baby sleeping? No problem, no jumping, shortness of breath and music. Early in the morning and late in the evening, on a trip and at home - this is a universal workout, if you don’t look for excuses.
The likelihood of injury is minimal. Even if the client has poor coordination, he can sit in a chair, bend over to pick up a fallen object, and raise his arm. Great physical qualities are not required for callanetics.

The dangers of a sedentary lifestyle

The most obvious is poor posture . And a whole range of related problems, including back pain, displacement of internal organs, and migraines. The latter, in particular, was confirmed by a study by a group of Norwegian scientists who examined almost 70 thousand people. As a result of a sedentary lifestyle, changes occur in the cervical spine , blood circulation to the brain is disrupted, which causes severe headaches.
Due to a sedentary lifestyle, some muscles also weaken and stretch, while others, on the contrary, suffer from overstrain. “Say, if we sit for more than four hours a day, the back surface of the thigh shortens, and the front surface abnormally lengthens,” gives an example Ekaterina Soboleva , fitness director of the Zupre sports club. “It’s clear that sitting on a chair in the office we won’t feel this.” But when we come to the gym and try to sit down or bend over, it will be very difficult.”

Not to mention the fact that a sedentary lifestyle also leads to extra pounds, cellulite , and joint stiffness. It is this, by the way, that can soon make any physical activity (even climbing stairs) painful.

Flaws

The main disadvantage of callanetics is the limited time for progress with it. Yes, for 10 days you need to do gymnastics every day, holding each pose for 90-120 seconds and performing 2-3 sets of exercises. Then you can switch to the “every other day” mode, and then a couple of times a week. But the appearance will not change significantly.

You will lose weight in a calorie deficit if you create one. But you won’t be able to enlarge your buttocks, make your hips slimmer and give a sporty waistline.

Our body quickly adapts to static conditions. In sports, these types of loads are used for no more than 5-6 weeks. After this, the client goes back to traditional weight training. And the author of gymnastics suggests training like this for the rest of your life. Progress will, of course, slow down. You can add weights, but doing this for a long time is even more tiring than just “swinging” in the gym. Therefore, the path of a lover of callanetics lies in the gym. And aerobics, if she needs to fight physical inactivity and strengthen her heart. And this is necessary for everyone who does not walk 10,000 steps a day.

Constantly keeping your body in good physical shape is much easier than constantly tormenting yourself with weight loss diets. Morning exercises or exercises are just for this purpose.

By doing morning exercises every day, you charge your body with energy and vigor for the whole day.

Morning exercises include a simple set of physical exercises that need to be performed after waking up.

When performing a set of morning exercises with a moderate load, try to use all the muscles of the body. In addition, there are simple exercises for the buttocks and legs that can be performed at home.

By devoting just a few minutes every morning to a set of physical exercises, you will raise your vitality and improve your health.

SIMPLE MORNING GYMNASTICS COMPLEX

Morning exercises (exercises) will help: activate metabolism, improve cardiac activity, strengthen and shape muscles, and help maintain correct posture. Thus, after morning exercises, the entire body as a whole and each organ in particular awakens.

If you have insomnia, indigestion, or apathy, then morning exercises can help cope with these problems. Morning exercises are useful for everyone, both preschool children and the elderly; it is especially recommended for office employees who lead a sedentary lifestyle.

MORNING GYMNASTICS - A COMPLEX OF SIMPLE EXERCISES

Morning exercises help women and men wake up faster and gain strength to confidently face a new day. You can start doing gymnastic exercises for girls without getting out of bed.

1. First, stretch, bending your whole body in different directions so that all the muscles tense. Inhale the air deeply and hold it, then exhale. Repeat this 5 times.

2. Now do hand squeezes. Do them vigorously 5 times. This exercise normalizes blood circulation.

3. Lying on your back, bend your knees. Hold them close to your chest and wrap your arms around them. Alternately bend and straighten your legs, bringing them to a straightened position, while creating counteraction with your hands. It will be more effective to breathe correctly. Perform 3 approaches.

4. Lower your legs from the bed while sitting, slowly rotate your head in a circle 5 times to the left, then change direction. Perform rotations with your eyes closed.

A universal set of exercises for morning exercises

Once you have developed the core muscles, you can begin more intense movements:

Place your feet shoulder-width apart, raise your arms and lower them smoothly, accompanying this movement with a long exhalation. As you raise your arms, inhale as much as possible. Repeat 5 times;
bend your elbows and grab your shoulders. Make vigorous circular movements forward, then backward 10 times;
Bend your elbows and hold them in front of your chest, placing your palms on top of each other. Spread them 2 times to the sides, immediately in a bent state, then in an unbent state;
Place your hands on your waist and smoothly rotate your body in a circle. Then bend your body back and forth, left and right. Do each exercise 7–10 times.
standing with your feet shoulder-width apart, raise one arm up and rest the other on your side. Bend alternately left and right as much as possible, without bending your body forward. If your right arm is raised, then bend to the left, and vice versa;
do squats with your arms raised. When squatting, swing your arms down, and when rising, raise your arms to the starting position. For optimal results, squat 10 times;
Place your feet shoulder-width apart, stretch your arms in front of you, parallel to the floor, touch the toe of your right foot to your left palm and place it in the starting stance. Then touch the toe of your left foot to your right palm. Do these swings 5 times with each leg;
Press your feet together and place your hands at a moderate height, palms down. We jog in place, try to touch your knees to your palms alternately.

It is advisable to perform this set of morning exercises for women and men in the given order, from top to bottom, so that the muscles are developed one by one.

If you have free time in the morning, you can supplement the set of morning exercises with strength techniques: pumping up your abs, doing push-ups. You can diversify your exercises by using a hula hoop (hoop), an expander, or dumbbells of various weights.

MORNING EXERCISES - GENERAL RECOMMENDATIONS

Doctors' recommendations for choosing a specific set of physical exercises for morning exercises for men, women, children and the elderly usually depend on age and gender.

For men, they advise including strength exercises, actively using dumbbells, expanders, rubber bandages, but not getting carried away with static tension.

Women are advised to focus on developing flexibility, strengthening the abdominal and pelvic floor muscles.

For older people, it is better to avoid strength exercises, as well as fast pace. It is better to give preference to breathing exercises and self-massage of the neck and head.

For children, doctors recommend general strengthening physical exercises that develop correct posture, as well as flexibility and coordination, and strengthen the muscles of the abdomen, neck, back, and arch of the foot.

Morning exercises for women and men should bring pleasure and a surge of vital energy. If you feel tired after doing morning exercises, you feel depressed and begin to feel short of breath, then it is better to simplify your morning exercise routine or take a break for a few days. Perhaps there is a reason to go to a training session at a sports and recreation center.

STRETCHING AFTER MORNING GYMNASTICS

A set of morning exercises should end with stretching. You can learn about what stretching is from the previous publication “Stretching is a set of exercises for the whole body.”

It is worth noting that these morning exercises will not help you do the splits or quickly build muscle. But, doing them regularly will help the body invigorate and recharge itself for the rest of the day for fitness.

The entire stretching program will take you no more than 5 minutes:

Relaxation of the posterior surface of the pelvis. Lie on your back and clasp your relaxed leg with both hands. Forcefully pull it towards your chest as much as possible. As soon as you feel a pleasant burning sensation in the pelvic area, immediately stop the force on your lower limb and lock in this position for 30 seconds. The same movement is repeated with the other leg;
Relieving neck fatigue after sleep. Without changing your position, bend your knees and clasp the back of your head with both hands. Begin to pull your head towards your chest, remembering to completely relax your neck. When you feel a slight burning sensation in the neck area, stop moving towards your chest and hold for 5 seconds. Repeat at least 5 times;
Body stretching. This exercise is perfect for a comprehensive morning stretch. Try to relax as much as possible while lying on your back. Place your hands behind your head and begin to pull your limbs in opposite directions. You need to stretch for 20-30 seconds;
Groin stretch. To make the exercise easier, you can take a pillow and place it behind your head. When lying down, you need to sit cross-legged. Try to relax your body and thoughts as much as possible. With the right attitude, your knees should move in different directions under their own weight. Completed within 1 minute;
Forward bends are the final stretching exercise. Straighten up and bend down as low as possible, touching your fingers or palms to the floor. Fix yourself in this state for a few seconds. Every day, try to increase the duration of fixation in a bent position.

You can find out how to play sports during self-isolation here.
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Tips for Beginners

If it’s difficult to study on your own, find a group or marathon on a social network; today many people unite and are ready to invite friends completely free of charge. Such groups motivate you to do something every day.

Be sure to start counting calories, proteins, fats and carbohydrates. You need a calorie deficit; without this, weight loss will not work. You don't need to starve, but you shouldn't overeat either.

Train regularly; you can alternate a callanetics class with half an hour of walking up the stairs or in the park every other day. This will help relieve muscle pain and increase calorie expenditure.

Recipes for healthy eating

Italian Chicken Cacciatore

30.9 g Protein
2.6 g Fat
17.6 g Carbohydrates
223 kcal

40-50 min.

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Pilates - what is it?

Pilates is a very safe and extremely beneficial sport. Pilates helps strengthen muscles, tighten the body, develop flexibility, improve well-being, and strengthen the immune system. During training, exercises are performed for the whole body, during which not only the deep, but also the superficial muscles of the body are strengthened. Of course, breathing and relaxation are also important here.

Pilates is a system of exercises developed by Joseph Pilates. This man suffered from many illnesses, and this is what prompted him to be interested in the human body from an early age. D. Pilates was looking for ways to maintain harmony of body and mind, strengthen the body and improve physical condition. And he did a great job.

Pilates

D. Pilates not only developed an exercise method with more than 500 different exercises, but also invented several exercise machines. The Pilates exercise system is used by choreographers, professional athletes and dancers.

Afterword

The peak of popularity of callanetics came in the 1970s and faded away by the end of the 80s. The secret of the current surge in popularity of callanetics is that previously, the need to conduct training required obtaining a special license, but after Callan’s death in 2012 (she was 73 years old), it became possible to provide services without obtaining this license, due to which clubs around the world They began to massively introduce this new, or rather, well-forgotten old direction of fitness.

During her life, Callan published a number of books, films, and also starred in a number of television programs dedicated to the training system she developed. In the early 1990s, the franchise company Callanetics Franchise Corporation was registered, which existed until 1999. Callanetics was protected by two trademarks, but after 2012, legal proceedings have not stopped for the right to exploit these trademarks, as well as copyrights, products and services developed and registered by Callan during her lifetime.