Callanetics - video lessons. Download free video exercises on callanetics

If you have seriously decided to start building an ideal figure, have gone on a diet to quickly lose weight , or simply reduced the caloric content of your diet, you simply need to do physical exercise. After all, any diet is associated not only with weight loss, but also with the side effects that accompany this process.

Quick navigation through the article:

Callanetics. What it is
Callanetics for beginners. Video lessons
Callanetics with Callan Pinkney
Callanetics with Tatiana Rogatina
Callanetics with Ekaterina Rykova
Callanetics with Inga Dubodelova

If you suddenly lose weight, you will inevitably experience sagging skin, sagging muscles due to loss of mass, and the appearance of wrinkles and folds. To avoid these unpleasant consequences, it is necessary to do special physical exercises.

But it is often very difficult to do some complex exercises that require a lot of energy and strength, while dieting. After all, at this time the body is already weakened. Sometimes, you don’t even want to move, let alone run, jump or exercise on exercise machines.

To solve this problem, experts recommend taking up callanetics . This is a unique training system that is ideal for the female body. All movements in callanetics are calm, simple and short.

Callanetics. What it is

This unique and very effective system was created by an American, Dr. Callan Pinckney . As you may have guessed, the system bears her name. As an awkward teenager with steep hips and a heavy lower body, Callan was looking for ways to get rid of her shortcomings. She spent hours dancing and diving. Subsequently, she extracted the best and most useful from these classes and created her own system of exercises that helped her finally achieve her ideal figure. Her slender and fit figure has always aroused admiration.

In her own words, her exercises contribute to the health of the whole body. You will need no more than 10 sessions for you to notice the first results. Moreover, you will feel 10 years younger , just an hour of callanetics is equal to eight hours of gymnastics or a day of fitness classes. After just a couple of weeks of training, you will see a significant reduction in weight and volume. Even skin that has sagged after losing weight is tightened and cellulite disappears.

Callanetics can be compared to squeezing orange juice . Just like an orange, excess fat, toxins, waste will come out of your body, pores will open, the skin will begin to breathe, blood supply to problem areas will improve, subcutaneous fat will melt, every cell will be filled with energy.

Callanetics is beneficial for the joints and back, since there are no shocks and shocks, as when running, jumping, or lifting weights. All exercises are based on static load. They are carried out slowly, without sudden movements. Nevertheless, the weight quickly decreases (after all, callanetics can be practiced without dieting), volumes decrease and shapes are corrected.

Callanetics for beginners. Video lessons download for free

These sets of callanetics exercises will allow you to strengthen the muscles of all parts of the body, thanks to static loads and stretching. On our website you can find several excellent lessons on callanetics, and also download them for free to practice at home.

We bring to your attention a callanetics activity at home. This callanetics video lesson is ideal as a morning complex. During a half-hour session you will be able to work all muscle groups. This lesson helps you feel cheerful and in a good mood in the morning. download each video lesson on callanetics , not via a torrent, but via a direct link from our server, thanks to which the download will be much faster.

Morning callanetics complex:

File in Mp4 format. Size - 234 MB.

The following comprehensive callanetics lesson is recommended for beginners and more advanced athletes. The training duration is 1 hour. During the exercises, you will be able to give stress to all muscle groups. Regular training will lead to excellent results. You can also download this callanetics video lesson for beginners for free .

Callanetics exercises for beginners:

File in Mp4 format. Size - 164 MB.

Menu example from Bob Harper

Harper believes that no physical activity can be very effective if it is not combined with proper nutrition. Bob Harper recommends eating foods that will help you lose weight and give your body the energy it needs: chicken, fish, beans, bread, yogurt, low-fat cheeses, vegetables, olive oil, pistachios, berries, bananas, apples, avocados and almond butter.

For breakfast you can have a small piece of toast with a banana, some yogurt and some berries. You can have a cucumber as a snack. For lunch, small cutlets or chicken broth combined with vegetable salad are suitable. You can have a snack before dinner with an apple or a small piece of cheese. For dinner, you can indulge in fish or meat, along with fried vegetables and tomatoes.

Callanetics with Callan Pinkney video in Russian

Callan Pinkney is the author of a direction in sports called Callanetics. The technique combines the best elements from several sports: aerobics, yoga, fitness. During training, all muscle groups are involved. The complexes also include stretching exercises. Callan Pinkney involved all her acquaintances and friends in the training, thanks to which the fame of callanetics quickly spread. Thus, she managed to ensure that callanetics became the favorite sport of American women . In 2012, she passed away.

The duration of the complex proposed below is 55 minutes. The complex combines elements of yoga, fitness , and provides an excellent load on all muscle groups. Thanks to this technique, millions of people have already lost weight.

Callanetics. Video lesson with Callan Pinkney, the creator of the technique, in Russian:

File in Mp4 format. Size - 171 MB.

Why fitball?

For more than 30 years, the big, bright ball has helped millions of postpartum women get into and even improve their prenatal shape. Fitball is often used for successful rehabilitation after injuries and operations, because exercises on it are safe and effective for people of all ages.

The ball will help prepare your body for further training if you plan to go to the gym or run in the future. If you choose the optimal and safe sport while breastfeeding, then fitball is ideal (find out about other suitable sports in my detailed post).

A properly selected set of exercises will help:

strengthen the back and abdominal muscles;
improve coordination of movements;
awaken every muscle, relax it or tone it;
train your joints;
give the body flexibility;
gain a sense of balance;
recharge with vital energy;
improve mood.

Read about other ways to quickly regain your figure after childbirth here.

Callanetics. Video with Tatyana Rogatina

Tatyana Rogatina is a Russian fitness trainer who practices callanetics and clearly shows how to perform this or that exercise. In addition to this area, Tatyana Rogatina is a personal bodybuilding trainer, a trainer of group programs in step aerobics, classical aerobics, Pilates, stretching, and strength training. She included warm-up, exercises for the chest, abs, waist, shoulders, back, legs, hips, buttocks, and stretching in the callanetics complex.

A set of callanetics exercises with Tatyana Rogatina is aimed at actively burning subcutaneous fat tissue. Thanks to static loads and stretching, it is possible to influence the fat layer at a deep level. Thanks to regular training, you will not only make your muscles stronger and more elastic, but you will also be able to develop a beautiful flat stomach and toned thighs.

Callanetics for weight loss. Video with Tatyana Rogatina:

File in Mp4 format. Size - 328 MB.

Reviews

Reviews about callanetics are different. Among them are the following:

When I first started taking Tatyana’s course, I didn’t immediately notice any special results. Each pose was difficult for me. But gradually I got involved in the process, and in a month I got rid of 5 kg of excess weight.

Tanya, 20 years old

About “Supercallanetics with Tatyana Rogatina”:

Before that, I had heard a lot about callanetics, but the lessons of foreign masters, which were poorly translated, did not inspire me with any confidence. Rohatina is our compatriot, so I decided to try using this method. In 2 months of regularly performing exercises, I lost 7 kg, and my figure acquired a chiseled shape.

Alina, 21 years old

When training on simulators took place, I did not have the opportunity to get rid of an old injury that did not allow me to make sudden movements. For me, callanetics was a great solution. When performing exercises, all muscle groups are subject to a smooth load, there are no sudden jerks, and the figure becomes slender. By doing exercises, I was able to get rid of 5.5 extra pounds in 4 weeks. And I'm not going to stop there.

Callanetics with Ekaterina Rykova

Ekaterina Rykova is an experienced trainer who offers athletes video lessons on callanetics . She advises breathing through your nose during workouts. At first, the number of workouts can be 3 times a week. Gradually, their number can be reduced to twice a week.

Below we present to you one of the best callanetics complexes with Ekaterina Rykova . Lesson duration: 1 hour. The complex is designed for beginners and advanced athletes. Perform all exercises clearly, your health and the process of losing weight depend on it.

Callanetics. Video lesson with Ekaterina Rykova:

File in Mp4 format. Size - 183 MB.

Callanetics with Inga Dubodelova

Inga Dubodelova is an excellent trainer , a master of her craft. Conducts training easily and naturally. He is the most famous domestic trainer in the field of aerobics and callanetics. She has published several lessons on dance aerobics , exercises in which are also very effective.

An hour-long training session with a great trainer Inga Dubodelova . She gives detailed instructions on how to perform each exercise. Thanks to this program, you can strengthen your muscles and get rid of excess weight.

Callanetics. Video lesson with Inga Dubodelova:

File in Mp4 format. Size - 129 MB.

Callanetics classes are very simple!

To start exercising, you don’t have to go to a gym or sports hall. Classes can be successfully carried out at home. Any comfortable clothing will do. Turn on your favorite music and exercise for your health! Callanetics is suitable for almost everyone and has virtually no contraindications. It can be practiced by both women and men. It will be enough to note the fact that the popularity of callanetics has increased tenfold both in America, Europe, and Asia. And although all the exercises are leisurely, as if relaxed, nevertheless, the muscles work very intensively, thanks to static loads, stretching, and classical yoga poses, which form the basis of the classes.

Callanetics in 10 minutes a day

Author: Burbo Lucy

Pages: 80

You can download on our website a wonderful book about callanetics, which provides detailed recommendations and instructions for those who want to practice this sport at home. The pictures clearly demonstrate how and what to do at each stage of the workout. File size - 1.9 MB, format - Pdf.

These movements eliminate injuries and muscle pain that usually accompany us after intense exercise. also no excessive muscle growth and textured relief , which occurs after fitness classes. Microcontractions of the superficial muscles activate the deeper layers of fatty tissues, the rate of metabolic processes in these tissues increases, which contributes to their rapid breakdown and excretion.

Callanetics for the press

Gif animation ~5 MB. To watch, press the Play button and wait a bit

Long-term static exercise is much more effective than cyclic exercise, since in this case much more calories are burned and, accordingly, weight is lost much faster and easier. After all, with aerobic exercises, with running, with fitness, you build muscle mass, and with callanetics, you simply remove flabbiness and looseness, bringing the shape of one or another part of the body to a natural, healthy state.

Although in America this system of exercises is called “gymnastics of awkward poses ,” but during the exercises almost all the main muscles are worked out , which cannot be achieved with any other method of training. And this is the fundamental difference between callanetics and other types of exercises, in which, while some muscles are under enormous tension, others remain passive.

For example, even after an hour of continuous jumping, with incredible general tension and exhaustion, try touching the surface of your thighs. They will remain cool to the touch. This suggests that most of the load falls on the heart, joints, and blood supply system, and the hips themselves will remain the same shape and texture as before. This is not the case with callanetics. In this case, after 10 minutes of exercise, you will feel tension and warmth in the thighs themselves. Thanks to this, you seem to be modeling your body like a sculptor.

Callanetics for hips and buttocks

Gif animation ~15 MB. To watch, press the Play button and wait a bit

Numerous fans of callanetics note such facts as a feeling of lightness, vigor after exercise, improved posture, the appearance of flexibility, muscle elasticity, smoothness and elegance of movements. Even osteochondrosis and long-term back pain disappear.

If you get tired of intense, active training, lifting dumbbells, dancing and jumping, exercise machines, if you are tired of the fast pace and after 10 minutes you already want to give up everything, then callanetics will be ideal for you, which promotes thoughtfulness, concentration on each exercise, calm and measured movements.

And although callanetics requires some effort and perseverance, patience and systematicity, in the end you will get an ideal toned figure, strengthen the immune system and nervous system, activate metabolism, lose weight naturally, get rid of back pain, strengthen joints, the cardiovascular system and increase general body tone.

How to choose a fitball when purchasing?

If you are in doubt about purchasing a gymnastic ball because it will take up a lot of space in your apartment, then we hasten to reassure you. The deflated fitball fits easily into a small box and is inflated using a pump within 5-10 minutes. There is no need to worry about safety: the balloon will not burst or explode if damaged, but will slowly deflate. Most modern fitballs are equipped with an anti-explosion system. This indicates that the ball is protected from sudden breaks.

When purchasing a fitball, pay attention to the presence of a pump in the kit. If you have a pump at home (including a bicycle pump), then you don’t have to worry about this

If not, then it’s better to choose a ball with a pump included. Before using the fitball for the first time, it is advisable to inflate it once (approximately 70-80% of the maximum volume), hold it for several hours, deflate completely and then inflate it again to the maximum volume.

Please note that the more you inflate the ball and the tighter it is, the more difficult it will be for you to perform the exercises and the more stress your body will receive. At first, while you are just adapting to a new projectile for yourself, you can not fully pump it up

How to choose the fitball size?

Fitballs come in different diameters from 45 to 95 cm. The most popular sizes are 65 and 75 cm. Most often, people of average height choose these types of balls.

In order to make sure that the fitball size is suitable for you, we recommend performing this test. Sit on the ball and look at the angle formed between your shins and thighs. If the projectile suits you, then the angle should be 90-100°. In this case, the feet should be completely on the floor. If the angle between the shin and thighs is sharp, then the fitball is too small for you.

If you do not have the opportunity to try on a gymnastic ball, then try to focus on the ratio of height and diameter of the ball: