Training with a fitball for the muscle corset from Tatyana Rogatina

Precautionary measures

Exercises with a fitball require beginners to take certain precautions. Below are the main ones:

• Use the correct ball size and air pressure. The first thing to check before you begin is to make sure the size of the exercise ball suits your body and whether the ball is inflated enough. Although most modern packages contain recommendations for the size of the ball to suit a person's height, the general rule for determining the correct size is: "When you sit on an inflated sports ball, your thigh muscles should be parallel to the surface of the floor." Once you have ensured that the size of the sports equipment is correct, you need to inflate it correctly. To do this, you need to use the inflation device supplied with the fitball, and also follow the instructions regarding the air pressure inside the ball on its packaging.
• Training space. Another important aspect when exercising with a fitball is the space you have. Although exercises with a ball themselves require less space than, for example, a training bench, you will still need approximately the same space as when exercising with the latter. If you are a beginner, you will not be confident in performing the exercises, you will have difficulty maintaining balance in some body positions, so you will need additional free space on the floor.
• Reliable support and clothing. For the reason described above, you should avoid using training mats that may shift underneath you during exercise. To avoid slipping, it is necessary to use reliable training shoes, as well as a T-shirt that covers your entire body.
• Storage of sports equipment. Exercise balls are typically made of plastic, so they require proper storage when you're not using them. You should avoid storing them in hot places, as too warm air can significantly increase the pressure inside the ball, which can lead to its rupture. You should also avoid very cold storage rooms, since in this case, on the contrary, the ball can significantly reduce its elasticity due to a drop in air pressure inside it.
• Health safety. Before engaging in any intense physical exercise, you should consult your doctor in advance, and exercising with a fitball is no exception, especially if you are just starting to use the ball in your workouts. And always remember that as soon as you feel pain during training, you must immediately stop doing this exercise.

The benefits of exercising with fitball

There are many benefits to including exercise balls in your physical training program. Firstly, exercises on a fitball require the use of simple and cheap equipment. To perform most exercises, you only need to purchase the fitball itself. Secondly, exercising with such sports balls allows you to train the most important muscles in our body, which are responsible for balance and good posture. Very often, such exercises are omitted when doing regular gymnastics.

As mentioned above, exercises with a ball require little investment from those involved in equipment. Although some exercise ball exercises are performed using dumbbells or an exercise bench, all that is really needed is a good exercise ball and the willingness to perform exercises with it. Training fitballs come in different sizes, and you need to choose them according to the height of the person training.

A set of callanetics exercises for beginners

Callanetics for beginners is simpler. It does not contain intricate "pas". Here are the main training options for those who decide to try an interesting technique on themselves.

Warming part

1. Stand with your feet shoulder-width apart. Straighten your arms along your hips and lift them up through your sides, straightening your chest. Inhale and exhale, move your arms down again, palms facing the floor. 5-6 repetitions.
2. The same stance, arms bent at the elbows, and hands resting on the shoulders. With your legs relaxed, bend your body to the sides. 5-6 repetitions.
3. Secure the body. Perform hip rotations in both directions 12-15 times.

The main block of callanetics exercises

The main block poses should be held for 30-60 seconds, repeating them 5-6 times:

1. Back deflection. Stand with your feet shoulder-width apart and your shoulders down. Stretch your hands with your palms back to your sides, trying to connect them behind your back, bringing your shoulder blades together.
2. The same IP, but one of the hands lies on the stomach, and the other is rounded and raised above the head. Bend over your hand, decreasing the angle as slowly and gently as possible. Switch sides. This helps your waist.
3. "Pendulum". Stand facing in front of any support, grabbing it with your hands at chest height, bringing your heels together. Bring your pelvis forward and, swinging it, bend your lower back. Perform a slight squat. After this, move your pelvis even further and squat deeper until your thighs are parallel to the floor surface. Stay late, return to the IP again.

The final stage

Repeat all exercises 5 times, holding at the peak for 30 seconds.

1. Sit on the floor with your buttocks, spreading your legs as wide as possible to the sides, pointing your toes towards you. Bend each leg one at a time, gently and as deeply as possible.
2. Sitting on your buttocks, bend one leg, placing it on the mat so that your heel touches the opposite buttock. The foot of the bent leg rests on the surface of the floor near the knee of the second leg. The knee of the bent leg is located in the middle of the body. Pull your knee toward your stomach with your hands while simultaneously turning your body to the side. Change legs and repeat from the beginning.

What is callanetics

Callanetics is a system of static exercises based on holding certain positions. This mode of operation is effective for developing flexibility and is useful in combating ailments.

What are the benefits of callanetics?

The author of callanetics, Callan, was different from her peers from birth. Curvature of the spine, pelvic distortion, chronic bending of the knee joints - and all this is congenital.

Orthoses became companions of her life. Pinkney's situation became increasingly worse after working in places where she was forced to do physical labor. Having lost her already not the best health, Callan began to look for ways and methods to strengthen the body and relieve pain.

As a result, she created callanetics - a direction for solving problems of the musculoskeletal system. Performing exercises very slowly and smoothly eliminates the possibility of injury. What is the advantage over strength training?

Callanetics as a means of losing weight

Callanetics is a system of exercises consisting of 29 static poses. This direction is formed on the basis of yoga asanas. When holding the body in a certain position, all muscle groups are under tension.

However, this mode of operation does not contribute to significant calorie expenditure. In this regard, the question arises: how will callanetics help you lose weight?

The thing is that with regular exercise, metabolism accelerates, muscles become toned, and the oxidation of free fats is activated. A pleasant bonus will be a reduction in back pain, improved flexibility and posture.

How many times a week do you attend classes?

The recommended “dose” of physical activity is 3 times a week. This regime is most optimal for maintaining the body in tone and obtaining a positive effect. Having no experience in this type of training, we recommend starting with 2 weekly workouts.

Exercise technique

Just like when performing any other type of physical activity, before exercising with an exercise ball, it is necessary to warm up all the muscles of the body well. Additionally, and especially when exercising with an exercise ball, keeping your body in the correct positions is key. This means that your back should always be straight and your knees should not get tangled in each other. You also need to focus on proper breathing while doing the exercises. Awareness of your own breathing process is essential to obtain good results when exercising with a fitball.

Fitness for problem areas

Attention. You can pick up a 5kg pancake

You can pick up a 5kg pancake

* — The service is in beta testing

In the press and plie exercise, the muscles of the arms, shoulders, buttocks and legs are worked. Stand up straight. Spread your legs quite wide, turning your toes outward. Now take the dumbbells, bending your knees and your arms at the elbows: at shoulder level, hold them with your palms facing away from you. Now stretch up, rising on your toes and raising your arms above your head. Return to IP (starting position). To make it more difficult, always keep your legs half-bent.

The pullover and bridge exercise uses stabilizer muscles, as well as. Lie on your back, press your feet firmly to the floor, bend your knees. Stretch your arms palms up behind your head along with the dumbbells. Now straighten your right leg up, raising your hips and at the same time lowering your arms along your body. Return to IP. Change legs every 30 seconds.

When performing a side plank with crunches, you will force the stabilizer muscles to work. Lie on your left side with your legs together. Leaning on your left forearm, bend your right arm and throw it behind your head. Raise your hips so that they are in line with your shoulders and feet. Now curl your right shoulder forward towards the floor and repeat the movement back. Return to IP. Change sides every 30 seconds.

Now proceed to perform the lunge-knees-touch exercise, which involves the abs, legs, back and shoulders. Many types of fitness work these muscle groups. Just stand straight with your feet together. Straighten your arms up along with the dumbbells. Lunge back with your left leg, place your right foot next to it, and drop to your knees. Now sit on your heels and try to touch your left foot behind your back with your right hand, and your right foot with your left. Repeat everything in reverse order. Return to IP. Don't forget to change legs. The exercise takes a minute.

So, now let's move on to the deadlift with alternating legs, which involves the muscles of the arms, legs, chest and back. Take a lying position with dumbbells. Bend your right arm at the elbow and press it to your side. Return to IP. Now jump forward first with your right leg, then with your left. Return to IP and change hands. You can add push-ups, which is beneficial.

The last exercise is a squat-turn.

Here the emphasis is on stabilizers, biceps and shoulders, legs and buttocks, which are also well strengthened with the help. Straighten up, put your feet shoulder-width apart, lower your arms along your body, squeezing dumbbells in them, and squat down. Now, standing up, bend your elbows, pulling the dumbbells to your shoulders. Next, straighten them and stretch up to the left with your right hand, turning your body. Return to IP. Do this exercise for about a minute. Don't forget to change sides.

Here is another version of a simplified program for problem areas.

Do you prefer training in Russian? Then you will probably like the program of Russian fitness trainer Tatyana Rogatina

for problem areas. The complex is suitable for beginners and intermediate levels of training, but may also appeal to advanced students.

Tatyana Rogatina is a certified personal trainer

in fitness and bodybuilding, as well as a group program trainer

in the following areas: classical and step aerobics, strength and functional training, Pilates, callanetics and stretching. Tatyana is also the author of video courses for losing weight and improving your health

The “Fitness for Problem Areas” program was created to achieve slim, toned shapes and improve body quality. Tatyana Rogatina offers classic exercises for arms, chest, shoulders, back, abdomen, buttocks and thighs, with which you will improve your figure. Strength and functional exercises

for problem areas, they help tone muscles and burn calories.

The following workouts were included in the complex for problem areas from Tatyana Rogatina:

• Warm-up (7 minutes)
• Chest, shoulders, back (18 minutes)
• Waist and abs (30 minutes)
• Legs, thighs and buttocks (30 minutes)
• Stretching (9 minutes)

The entire program lasts 1.5 hours, but you can choose the videos that are most interesting to you and study for a shorter period of time. Be sure to start each workout with a warm-up and end with stretching, especially since they are effective and thoughtful

. For classes you will not need additional equipment, only in the “Chest, shoulders, back” segment you will use dumbbells from 1 kg and above.

Tatyana Rogatina's training is perfect for beginners and intermediate levels of training.

, as well as for those who want to get in shape after childbirth. However, her programs can also be useful for advanced practitioners: the trainer explains the exercise technique in detail, which guarantees a quality workout.

Pilates on fitball

For beginners

This paragraph provides a set of exercises on a fitball for beginners, which involve various muscle groups of the human body.

• Lizard - legs are high. This exercise is considered one of the best for both beginners and experienced athletes. Using a fitball for this exercise allows you to target the core muscles of your chest and triceps. To perform it, you need to put your feet on the ball, taking a position facing the floor. Place your palms on the floor and, keeping your body straight, perform push-ups from the floor.
• Abdominal Press . This exercise primarily targets the abdominal muscles, but it is also effective for working other muscle groups, such as the thigh muscles. To perform this exercise, you need to rest your lower back on the fitball, your feet should be on the floor shoulder-width apart and slightly bent at the knees. With your hands behind your head, you need to perform flexion-extension of your body, while leaning on the ball.
• Single leg squats . These exercises engage the gluteal muscles and quadriceps. In addition, the stabilizing muscles of the legs are trained. To perform the exercises, you need to place your foot on the ball behind you. Then squat on one leg until the leg bends at the knee 90 degrees. Then lift your body, straightening your bent leg. After a short pause, repeat the exercise. Switch legs and perform the complex again. Breathing is considered correct when you exhale while rising.
• Simultaneous cross arm and leg raise . This excellent exercise allows you to train most muscle groups in the body: the upper back, lower back, as well as the muscles of the arms and legs. Lie face down on the ball, resting your abdominal area on it. In this position, keep your balance by resting your hands and feet on the floor. Extend your left arm and right leg and lift them up at the same time. Hold them in the upper maximum position, then lower them. After this, switch arms and legs and repeat the exercise. When you lift your leg and arm, exhale.
• Jackknife exercise . It is an excellent complex for working the muscles of the thighs and abdominals. The exercise also trains good posture, since your back and arms should remain straight when performing it. To do it, you need to put your feet on a fitball, stretch your legs, lie with your chest on the floor and, straightening your arms, lift your body. Keeping your body weight on straight arms, you need to roll the ball, bending your knees. After a short pause, straighten your legs again. You need to exhale as you bend.
• Triceps stretches . It is an effective exercise with a fitball for loading the triceps. Take the starting position; to do this, lie face down, resting your forearms on the apparatus. Legs and back should be straight. Push your body up with your arms until they are completely straightened. After a short pause, lower yourself to the starting position. For trained people, you can make the exercises more difficult by resting your feet on a bench rather than on the floor, and keeping your back and legs straight.
• Exercise iron . It is the simplest of the list, so it is recommended for beginners. Despite its simplicity, many muscle groups are involved in the work when performing it: abdominal region, chest, shoulders, back. To implement it, you need to stand with your knees on the floor, rest your forearms on the ball, while the angle at your elbows should be 90 degrees, and your back should be straight. Now lift your knees off the floor, while rolling your body forward until your legs are stretched to their maximum. After a short pause, return to the starting position. Throughout the entire time the complex is performed, your back should remain straight.
• Squeezing a projectile while lying down . It is an effective exercise for training the inner thigh muscles. In addition, by lifting your body off the floor, you also engage the muscles of your buttocks and back. To begin, lie on your back and place the ball between your legs under your knees. Squeeze the ball with your feet, trying to bring your feet as close to each other as possible. At the same time, lift your buttocks off the floor. Then slowly release the pressure and return to the starting position.

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:

• 150-160 cm – diameter 55 cm
• 160-170 cm – diameter 65 cm
• 170-180 cm – diameter 75 cm
• 180-190 cm – diameter 85 cm

Top 10 inexpensive fitballs on Aliexpress

1. Fitball 55 cm

• Diameter 55 cm, anti-explosion, 7 colors
• Cost: 1220 rubles
• Pump included

2. Fitball 65 cm

• Diameter 65 cm, anti-explosion, 6 colors
• Cost: 1260 rubles
• Pump included

3. Fitball 65 cm

• Diameter 65 cm, anti-explosion, 5 colors
• Cost: 1290 rubles
• Pump included

4. Fitball 75 cm

• Diameter 75 cm, anti-explosion, 7 colors,
• Cost: 1490 rubles
• Pump included

5. Fitball 85 cm

• Diameter 85 cm, anti-explosion, 7 colors,
• Cost: 1750 rubles
• Pump included

6. Fitballs 55-85 cm

• Diameter 55cm, 65cm, 75cm and 85cm, anti-explosion, 4 colors
• Cost: 800-1880 rubles depending on diameter
• There are options with a pump, there are options without a pump

7. Fitballs 45-75 cm

• Diameter 45cm, 55cm, 65cm and 75cm, anti-explosion, 6 colors
• Cost: 920-1620 rubles depending on diameter
• Pump not included

8. Fitballs 45 cm and 65 cm

• Diameter 45 cm and 65 cm, anti-explosion, 6 colors
• Cost: 1000-1550 rubles depending on diameter
• Pump not included

9. Fitballs 65 cm and 75 cm

• Diameter 65 cm and 75 cm, anti-explosion, 2 colors
• Cost: 700-750 rubles depending on the diameter
• Pump included

10. Fitballs 65 cm and 75 cm

• Diameter 65 cm and 75 cm, anti-explosion, 2 colors
• Cost: 770-870 rubles depending on diameter
• Pump included

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.

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.

Description of the fitball program from Tatyana Rogatina

Thanks to training with a fitball, you have a unique opportunity to gently and painlessly engage the muscles of your back and spine during exercise. A strong spine and straight posture are the direct path to a healthy back. A specially selected set of exercises from Tatyana Rogatina will help you improve body tone, develop coordination and a sense of balance, and effectively work the muscles of the upper and lower body. The program takes place at a calm pace and includes exclusively non-impact gentle exercises.

Fitball exercises are considered the safest form of fitness not only for the spine, but also for the lower back. It is the lower back that receives serious stress when doing abdominal exercises, but with the ball you can avoid this. Training with a fitball involves the entire muscle corset. You will sculpt your abdominal and waist areas, as well as your buttocks and thighs, without putting dangerous strain on your back.

The program with Tatyana Rogatina lasts 1 hour and includes the following segments:

• Warm-up: 10 minutes
• Main part: 45 minutes
• Cool down: 6 minutes

For classes you will need a fitball and a mat on the floor. Remember, the more you pump the ball, the more difficult the exercises will be. If you are a beginner, you can make it not too elastic, so it will be easier for you to perform the exercises. Fitball training from Tatyana Rogatina is suitable for beginners and intermediate levels, as well as for those who want to work on their abdominal muscles without putting dangerous strain on their back.

Benefits of training on a fitball

Fitball training has some significant advantages that set it apart from other fitness areas, namely:

– Exercises on a fitball have almost no restrictions, they can be practiced by those who are undergoing rehabilitation after sports injuries, pregnant women and women who have recently given birth, patients with varicose veins (the load on the legs is weak), those who have problems with the spine and back;

– This type of training helps to straighten posture and solve many problems with the spine by effectively strengthening the muscular corset (there are even special complexes for those diagnosed with lumbar osteochodrosis, kyphosis, scoliosis, etc. spinal problems);

– Physical activity when exercising on a fitball is distributed evenly throughout the body, which allows you to pump different muscle groups;

– Thanks to the fitball, the vestibular apparatus is excellently trained, since you have to constantly maintain balance;

– Due to the instability of the fitball, you have to put in extra effort when performing exercises, which increases the effectiveness of training by almost 2 times, and constant muscle tone during exercise helps to achieve a beautiful figure relief;

– A fitball can be used for stretching and warming up joints – it will provide the necessary support and make stretching more comfortable;

– This type of exercise stimulates metabolism, improves blood flow, helps normalize the functioning of the respiratory, cardiovascular and nervous systems;

– Fitness with a fitball helps women prevent some diseases of the genitourinary system due to increased blood flow and massage in the abdomen and thighs;

– During training on a fitball, a gentle massage occurs, which improves skin elasticity and helps break down hard fatty cellulite accumulations;

– Since during training on a fitball a large number of muscles are involved, and the exercises themselves are not easy, this improves weight loss results;

– Young mothers can train on a fitball together with their babies – such joint training will bring benefits and joy to both, and the mother will not have to figure out where to put the baby during classes.

Pros and cons of the program

Pros:

1. Tatyana Rogatina offers a set of effective exercises to create an elastic body and muscle tone.

2. You can strengthen your muscle corset without putting stress on your spine and lower back. This is one of the safest programs for those who want to pump up their abdominal muscles, strengthen their back and spine.

3. Exercises on a fitball help improve balance and coordination, which will be useful to you in other programs.

4. This is a non-impact workout that can be performed with limited stress on the lower body.

5. The program is suitable even for beginners.

6. This fitball workout is in Russian , so you will understand all the nuances when performing the exercises.

What are the benefits of gymnastics for pregnant women using a fitball?

First of all, exercises for pregnant women on a fitball can alleviate many of the unpleasant symptoms that expectant mothers complain about.

During pregnancy, the load on the joints and spine increases. There are special relaxing exercises on a fitball. They help relieve tension from the spinal column, ligaments and muscles. Training with a gymnastic ball can relieve or alleviate back pain, which is especially important in the third trimester of pregnancy.

The important point is that due to the ability of the ball to spring, oscillatory movements occur during training. They stimulate the functioning of the adrenal cortex and have an analgesic effect. In addition, it relaxes the pelvic floor muscles, improves blood circulation in the pelvic organs, and reduces pain in this area. Oscillatory movements have a beneficial effect on the functioning of the intestine and improve its peristalsis.

Training with a gymnastic ball has a positive effect on the functioning of the respiratory and cardiovascular systems and reduces blood pressure. Expectant mothers with a wide range of fitness levels can do different types of exercise and stay in good shape. Working out on an exercise ball can strengthen muscles in different areas, including the back, legs, buttocks and chest.

Separately, it should be noted that there are special exercises for pregnant women on a fitball, aimed at strengthening the special muscles of the pelvis. There are other ways to influence them, but the most effective are training on a gymnastic ball. These muscles are used during childbirth and perform an important function - they ensure the movement of the child through the birth canal. Thus, by practicing on a fitball, you can better prepare for the moment when your baby meets our beautiful and amazing world. As a result, the possibility that the birth of a child will be easy increases. Training with a gymnastic ball has a beneficial effect on blood circulation in all tissues of the perineum, which improves their elasticity and makes them less injured during childbirth.

Gymnastics for pregnant women on a fitball has almost no contraindications. These include the threat of miscarriage, increased uterine tone and other serious cases. One way or another, before you start training on a fitball, consult with a specialist. It is best to practice under the guidance of a professional instructor. Later, when you become more familiar with the exercises, you can do them at home.

There are gymnastics complexes for pregnant women on a fitball, designed to be performed in one trimester of pregnancy or another. Each exercise has its own purpose and affects the corresponding muscle group.

Historical reference

The plastic ball was first made in the 60s by Italian petrochemist Aquilino Cosani, who, although not used in the fitness industry, is still a pioneer in its production. Swiss doctor Suzanne Klein-Wogelwatsch pioneered the use of inflatable plastic balls in the orthopedic field at the physical therapy clinic she founded. Therefore, a fitball is often called a “Swiss ball” and not an Italian one, since the first set of exercises with it was developed in Switzerland.

In the 80s of the last century, the concept of physical exercise with inflatable balls was brought from Europe to America by Joanna Posner-Mayer. She was the first to promote the use of fitballs in the sports industry. From this moment on, the inflatable ball quickly began to conquer new territories in the United States; it began to be included in the complexes of various gymnastics programs. Soon, balls began to be used as the main sports equipment for specific sets of exercises in the fitness industry.

Currently, many fitness professionals are popularizing the use of fitballs, and many athletes from a wide variety of sports include gymnastics with plastic balls in their training programs.

A wide variety of exercises with a fitball have been developed for different muscle groups. Balls are increasingly used in combination with other sports equipment. For example, to reduce the mobility of the ball, you can use a so-called stabilizer pillow, which is placed under the fitball and fixes it in one place during exercise. In addition, new sets of ball exercises are constantly being developed and developed, which involve the use of dumbbells and other objects.

Callanetics for weight loss with Tatyana Rogatina

The word “callanetics” is probably familiar to those who are struggling for a beautiful figure, trying to get rid of excess weight.

To help such people, trainer Tatyana Rogatina has developed her own set of exercises that can be performed at home.

What is the essence of callanetics?

The author of this fitness technique is the American Callan Pinkney, who herself suffered from various diseases, so she could not exercise according to traditional programs.

A special feature of its development is the combination of stretching (muscle stretching exercises) and performing static poses, some of which have something in common with yoga asanas. Performing exercises helps improve metabolism, reduce the amount of fat deposits, and overall fit the figure.

Since callanetics forces deep muscles to work, it is very effective: an hour of exercise is comparable in load level to 24 hours of aerobics, 7 hours of shaping.

Who is Tatyana Rogatina

One of the original callanetics programs was developed by Russian trainer Tatyana Rogatina, who is a certified professional and group fitness trainer.

She has developed two unique callanetics complexes: for beginners and for those who have already mastered the basics. In her lessons, Tatyana explains in detail why this or that pose is needed and how to do the exercises correctly.

Callanetics with Tatiana Rogatina

The complexes consist of exercises aimed at working the muscles of problem areas: hips, legs, arms, back, abdomen, chest.

• The initial complex includes 29 exercises, which should be performed every other day. The exercises require from 30 to 100 seconds, but at first the time can be reduced to 15 seconds.
• The complex for “continuers” is more difficult and requires preparation. If you have already achieved your desired figure, you can do it once a week. if “the process is still ongoing,” exercise 2-3 times a week.

Remember the standard requirements: the pause between classes and meals should be about two hours; You should not exercise before bed or immediately after waking up.

If you want to try other proprietary callanetics techniques, an excellent selection is collected in the article dedicated to video tutorials “Callanetics - online video lessons.”

Here you will find complexes developed by professional trainers, both domestic and foreign, with the help of which you can easily bring your figure into excellent condition.