Women who seek through fitness training not only to lose weight, but also to rejuvenate, should pay attention to such a direction as callanetics. The technique, developed by the American Kalan Pinckney, is a complex of static exercises. Callanetics for beginners is a great way to strengthen your muscles and lose extra pounds.
Some features of the direction
Callanetics for beginners includes about 30 exercises for relaxation and muscle stretching, as well as power load. Thanks to this, weight loss and body shaping occur. Classes are designed for people of any age and gender, exercises are performed at a calm, slow pace, which only increases the load on the muscle groups being worked out. Regular training will lead to improved vascular tone and strengthen immunity. This fintes direction is perfect for those who do not like dynamic, active classes. Callanetics for beginners includes individual elements of yoga in combination with gymnastic exercises. According to K. Pinckney, continuous training will not only return the body tone, but also significantly rejuvenate the body.
Principles
You can perform exercises almost everywhere (in the country, at home, in the gym) and in any clothes. Callanetics for weight loss for beginners does not allow any sudden movements, jumps, jerks, etc. Everything is done smoothly, and the voltage rises gradually. Due to this, muscle groups are worked out evenly, affecting the deep fat layers. Should not be practiced by force. You need to carry out the load as much as your body can withstand. Callanetics for beginners allows for frequent breaks for relaxation and rest. If pain suddenly appears, the training should be stopped. It is recommended to conduct training in front of the mirror, controlling the correct position of your body. You should breathe without delay, evenly.
Callanetics for beginners. Exercises
The lesson is recommended to start with a small workout. Sit on a chair and lean against the back. Pull the chin forward. Slowly begin to rise, keeping your back straight. Return to the previous position. Repeat 8 times.
Back and arms
Pull in your stomach. Legs - shoulder width apart, raise straight arms. Exhale, lean forward. Hands remain extended, chin should be slightly raised. Lock this position for 30 seconds, and then return to the original position. Repeat 5 times.
Hips and waist
Raise your right hand up, put your left on the thigh. To the left, tilt very slowly. In this case, the back should be flat, the stomach and buttocks are tightened. Return to the previous position. Then repeat the exercise, but at the same time lean in the other direction. Perform 20 times.
Legs
This exercise will require maximum concentration of strength. Place your legs wide enough. Bending down, grab the inside of the ankle or calf. Turn your shoulders back, elbows to the sides. Fix the pose for a while (how much will turn out). Pull your back and chin forward, and as you exhale, lower your head down again. Beginners can do this exercise only 6 times, gradually increasing the number of cycles to 40.