Many famous doctors were seriously ill in childhood. For this reason, they decided to create an effective treatment method and help others. So Callan Pinkney developed a whole direction of fitness called “callanetics”.
All famous people have invented something useful thanks to life's suffering and their experiences. Musicians and artists have written great works influenced by the events they experienced. This is how callanetics was invented. Do you want to know what it is and how it helps? Read our detailed review.
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.
In the modern world, every hour is written down in a diary, and we find the opportunity to visit the gym, at best, only once a week. If you have the same busy schedule, don’t worry – there is always a way out! Even with rare but systematic attendance there will be results. 4 workouts a month is much better than none!
Don't chase results! The most important thing is regularity of classes. Remember: any physical activity has a direct impact on the body. Whether it will be positive or negative depends solely on your conscious approach to training.
Why is callanetics one of the most effective programs?
Despite the fact that many trainers now offer their own video lessons and callanetics training, callanetics with Callan Pinckney remains a “classic of the genre.”
Consisting of three dozen exercises, the workouts involve the deepest muscle fibers, which are difficult to work with standard gymnastic exercises.
This is the basis for the high effectiveness of this type of fitness and the speed with which women and men who practice it get rid of calories. For a person with an athletic build, callanetics becomes a way to stay slim, and for someone who suffers from excess weight, it is an opportunity to get their figure in order.
Callanetics - the ability to put your figure in order
Callanetics uses the deepest muscle fibers - which is why it is so effective for maintaining slimness and flexibility.
Contraindications
You can list an endless number of positive consequences from practicing callanetics. But, like any other type of physical activity, this area of fitness has a number of contraindications.
During “statics”, when holding certain positions, the muscles of the body are tense and compress the blood vessels. As a result, blood supply decreases.
After stopping work, all metabolic products are sharply released into the blood, and breathing increases. Due to this feature of static voltage, callanetics classes are prohibited when:
- deviations from the cardiovascular system;
- varicose veins;
- diseases of the organs of vision;
- spinal instability;
- diseases of the respiratory system, kidneys in the acute stage;
- injuries of the musculoskeletal system.
It is also necessary for persons to refrain from training during the postoperative period. During pregnancy and after childbirth, you should consult your doctor before exercising.
If you have just decided to take up callanetics, then start small: less repetitions, more rest. Listen to your body, be in harmony with it, and it will reciprocate.
Bodyflex, Pilates and callanetics - which is better?
Before examining these three areas, answer the question: “Which car brand is the best?” Right! Any! Everyone will name the model that they purchased themselves or that they dream of. There is no single correct answer to questions of this kind. After all, the Russian “automotive industry” may also have an advantage.
It all depends on the purpose for which the car is purchased and what parameters are important to the buyer. The same can be said about fitness trends. It cannot be said that any of them is the most effective. Each body is individual: focus on the sensations and reactions of the body after exercise.
To make you understand the differences between the three presented directions, we will tell you about each in more detail.
Bodyflex is a training system that is a technique for proper breathing during exercise. The author notes: this scheme is an excellent assistant in the fight against excess weight.
During breathing, due to the balance of oxygen and carbon dioxide, pressure increases, and chemical reactions occur that contribute to the launch of fat burning processes.
Pilates is a system of exercises aimed at improving the flexibility and mobility of the body, developing the abdominal muscles, which the author calls the “frame of strength.” The list of contraindications for Pilates is small, so this direction is safer than callanetics.
Callanetics - as noted earlier, is a set of static exercises aimed at strengthening and stretching the body. There is no emphasis on breathing in this system.
As the author points out: it is important to maintain the even and calm breathing that accompanies you throughout life. During statics, a large number of muscle groups are involved in the work. Therefore, it will be difficult for a beginner in the first lessons. To move on to full-fledged training, you need to attend about 30 preparatory trips to the gym.
It would seem that there are three identical directions, but each has its own distinctive feature. Choose what is closest to you and practice. We advise you to attend all three classes and make a choice based on your feelings!
How did the path to callanetics begin?
This is what happened once with the American Callan Pinckney, who in the sixties of the last century decided to travel around the world to find her place in it. When she set off on her journey of more than ten years, she could hardly have thought that upon her return she would become the author of the subsequently world-famous field of fitness - callanetics.
Taking classic yoga asanas as a basis, improved and complicated to obtain a faster and more noticeable effect, Callan created a training system that meets all the requirements of modern women.
Callanetics with Callan Pinkney in Russian: video
Using yoga asanas as a basis, Callan created a training system that meets all the requirements of modern women.
Callan published 9 books dedicated to her brainchild and made videos that helped women who were unable to personally attend Pinckney’s training sessions learn the exercises.
Training with Callan Pinkney
Today we can watch online what callanetics is with Callan Pinkney, on a Russian video, with a translation of all the comments and remarks of the instructor.
Callanetics exercises for training at home
If you are unable to attend classes at fitness clubs, start practicing on your own. Gradually incorporate these exercises into your workout. When it becomes too easy and you want to grow in skill, sign up for individual lessons with a trainer. He will give you advice and further recommendations.
lessons with a trainer. He will give you advice and further recommendations.
Abdominal muscles
- Crunches
Twisting (crunches)
Lie on your back, bend your legs at the knee joints and place your feet hip-width apart. Lift your shoulder blades off the floor, lift your head, and stretch your arms between your thighs. Lock in this position for 15-20 seconds. Rest for 10 seconds. Repeat 10 times.
- Single leg twist
Lie on your back, bend one leg at the knee joint, lift the other at an angle of 90°. Keep your leg as straight as possible. Lift your shoulder blades off the floor, raise your head, and extend your arms near your raised leg. Lock in this position for 15-20 seconds. Rest for 10 seconds. Repeat 10 times.
- Twisting to straight legs
Torso twisting (hands to toes)
Lie on your back, raise your legs as straight as possible at an angle of 90°. Lift your shoulder blades off the floor, raise your head, stretch your arms across your legs. Lock in this position for 15-20 seconds. Rest for 10 seconds. Repeat 10 times.
- Corner sitting
Sit on the floor and place your hands behind you. Raise your legs as high as possible, spread them apart and lock in this position for 5-10 seconds. Then bring your legs together and lower them to a height of 15cm from the floor. Dilute again and hold for 5-10 seconds. Rest for 10-15 seconds and continue again.
- Diagonal strip
Take a palm-knee position. Simultaneously extend your arm and opposite leg until they are parallel to the floor. Hold this position for 10-15 seconds. Rest for 5-10 seconds. And repeat the same on the other side. When lifting, tuck your pelvis down and contract your abs as much as possible.
Leg muscles
- Plie squat
Stand against the back of a chair or other stable object. Holding the support with your hands, stand on your toes with your heels facing each other.
With a straight back, sit down 20-30 cm and fixate at the lowest point for 15-20 seconds. Stand up, rest for 10 seconds and repeat 10 times.
- Gluteal Bridge
Gluteal Bridge
Lie on your back, bend your knees, place your feet hip-width apart. Raise your pelvis as high as possible and tighten your gluteal muscles. Hold this position for 15-20 seconds. Repeat 10-15 times after 10 seconds of rest.
- Squeezing the ball
Sit on the mat and lean on your forearms. Place the ball between your knees. Squeeze your legs as hard as possible, trying to crush the ball. Hold this position for 15-20 seconds. After 10 seconds of rest, repeat several more times.
- Seated leg abduction
Lie on your side and lean on one arm. Bend your upper leg at the knee joint and place it in front of you. Raise your tense lower leg and hold for 15-20 seconds. Rest for 10 seconds, turn over and do the same on the other leg.
Muscles of the back and arms
- Spring
Take a half-squat position and bend forward with your arms outstretched. Stay in this position for 10-15 seconds. Then, without changing the position of the body, move your arms straight back. Fix again for 10-15 seconds. Rest for 10 seconds and repeat again.
- Reduction of the shoulder blades
Take a standing position with your arms extended to the sides. Bring your arms behind your back as far as possible, tensing the muscles in the shoulder blades as much as possible. Hold for 10-15 seconds. Return your hands to the starting position for 10 seconds and repeat again.
- Swimmer
Lie on your stomach, take a boat position (lift your arms and legs off the floor as much as possible). Raise your arm and leg diagonally for 5-10 seconds, then do the same on the other side. Rest for 10 seconds and repeat again.
- Push-ups
High support push-ups with mid-arm position
Take a lying position on any elevation. Bend your elbows along your body. Fix at the lowest point for 5-10 seconds. Then return to the starting position. Rest for 10 seconds and repeat several times.
- Clenching hands in front of chest
In a standing position, bring your palms together in front of your chest. Squeeze your hands with maximum effort for 10-15 seconds. Rest for 5 seconds and repeat 10 times.
INTRODUCTION Callanetics in 10 minutes a day
There is no greater value for a person than health. But every woman wants to be not only healthy, but also beautiful, and maintain her physical attractiveness for many years. The most reliable way for this is physical training, which allows you to maintain the function of muscles and joints in optimal condition, and, more importantly, with the help of muscle work, maintain and increase the energy capabilities of the body, filling every cell of the body with energy, strength and physical beauty. A universal system of physical training, created taking into account all the characteristics of the female body, is presented in this book. This system is called “Callanetics”.
Despite the huge number of different programs for healing and improving your figure, callanetics - one of the unique and popular finds in the health industry - has long conquered the countries of Europe, Asia and America. Callanetics is a slow, calm form of gymnastics with a static load. It is highly effective and promotes muscle tightening and rapid weight loss and body size. Activates the body's immune system.
Ideal for those who prefer thoughtful, calm exercises to active and complex dance types of fitness. This amazingly effective workout program will help you create a harmonious balance between your body and mind, get you into great physical shape, develop concentration and prevent injury. The creator of this exercise system is the American doctor Callan Pinkney. The exercise system is named after her. Even as a child, Callan had problems with her hips, and to get rid of her shortcomings, she practiced dancing and diving. Pinckney introduced these elements into her figure improvement technique.
Callan Pinkney is already over 60, but her figure can be the envy of sixteen-year-old girls. She assures that the set of exercises she developed has a rejuvenating effect on the entire body: after 10 sessions you will feel 10 years younger. After all, one hour of callanetics is equal to 7 hours of classical gymnastics or 24 hours of aerobics. Imagine that you pick up an orange and squeeze the juice out of it. So in callanetics we squeeze out excess fat and waste from the body. At the same time, we spare and strengthen the joints and do not overload the heart - callanetics has no contraindications. In Europe and many other countries, people of different ages are fond of it - from 16 to 60 years old. Moreover, this exercise system is popular not only among women; a huge number of men also engage in health clubs. Here are just a few enthusiastic responses: “I experienced instant strength improvements, and then the extra inches on my body began to disappear!” – Rose Marie O'Malley, Sacramento, California. “Callanetics not only allowed me to play golf again, but also improved my performance in the game!..” - George Thorne, Denver. “Now I wear my clothes with pride and comfort. I stand straight and have complete confidence in myself... For the first time in my life I have strong, beautiful legs, a toned flat stomach and beautiful buttocks, cellulite and flabbiness have disappeared" - Lisa Collins, Chicago. We can safely say that of all types of gymnastics, it is callanetics that makes it possible to feel your muscles, tightens the skin, gives energy and increases sexuality. This is confirmed by women practicing callanetics all over the world. What is the secret of such success?
Firstly, callanetics does not require visiting specially equipped gyms; you can experience all the delights of training at home. No special equipment, special clothing or shoes are needed. It is enough to put on a regular sports uniform that is comfortable for you, preferably something bright that creates a good mood, turn on your favorite tunes and start exercising. Secondly, this slow and calm gymnastics at the same time implies colossal intense muscle work during exercise. It is built on the basis of static loads, classical yoga poses and stretches after each exercise, the role of which is to prevent muscle pain and prevent excessive relief. Static exercises are aimed at micro-contractions of muscles. In callanetics there are no jerks and jumps (you don’t have to worry about your knees and back), there is no difference in the tension of neighboring muscle groups. Everything is involved, including small muscles. Exercises based on stretching (stretching) and static exercises cause the activity of deeply located muscle groups, so deep areas of stored adipose tissue quickly begin to lose weight. The physiological effect is based on the fact that with prolonged static load on a muscle, the level of its metabolism increases (metabolic rate increases), this is much more effective than with cyclic load, and what is much more important - due to this, more calories are burned. You do not build muscle mass, but bring them from a flabby state to a natural aesthetic form that corresponds to a healthy body. Callanetics, like a talented sculptor, will help you sculpt a new figure with impeccable forms: your posture will be corrected and osteochondrosis will disappear, your chest will rise, your stomach will become toned and flat, the shape of your buttocks will improve, you will be surprised how in a short time you will become more flexible, toned and, the most important thing is that your movements will become smooth and feminine. After exercise, you will feel amazing lightness throughout your body, as the exercises have a healing effect. Callanetics will help you achieve results that you can “weigh” and “measure” after just a few sessions. Americans call callanetics “gymnastics of awkward positions,” since the exercises are designed in such a way that all the main muscles of the body work simultaneously. This is a huge plus and a fundamental difference from other types of fitness, where when only individual muscle groups work hard, the rest of the body remains unused. Here are just eight possible or incentive motives to start improving yourself tomorrow: 1. Your weight is above normal. If you go to a fitness club tomorrow, it is possible that you will not be able to withstand more than 10 minutes, while the lesson lasts 50 minutes. Shortness of breath and joint pain are guaranteed. 2. You are not a supporter of high-intensity training. Running and jumping are not for you. A high pace is tiring for you, and all desire to exercise disappears. 3. You are not interested in exercise equipment, and it seems difficult to lift dumbbells, barbells, or actively work on them, especially if you are just starting your fitness routine. 4. You like a calm atmosphere. Callanetics is somewhat similar to yoga; it involves complete concentration on every movement. A calm atmosphere is of course guaranteed, but do not fall into the illusion that the classes are very simple. To overcome all the exercises and withstand static tension, you will have to make a lot of effort. 5. You want to try something new, since you’ve been doing fitness for several years, maybe you should diversify your workouts with callanetics. 6. In fitness clubs, you can get lost among the variety of programs - fitball, hip-hop, taibo, kibo, and your coordination of movements is poor. This means callanetics is also for you - simple, uncomplicated exercises in terms of coordination give a decent load. 7. In general, you are happy with your figure, but want to adjust your hips or emphasize your waist. Callanetics will help you with this, since the entire system of exercises is aimed at correcting problem areas. 8. You prefer to study at home. You have very little time to visit the fitness club regularly. Then this book is also for you. After all, you only need a chair, a towel and a mirror.
Beneficial effects from practicing CALLANETICS Regular training in Callanetics provides all the beneficial effects, and even more. The longer and more persistently you practice, the more benefits you will get from this simple, but at the same time very effective system. Here are the most general results that will become noticeable to you after just a few weeks of training: – posture will improve, osteochondrosis and back pain will disappear; – metabolism will improve and the immune system will strengthen; – weight will naturally decrease; – body tone will improve; – flexibility will improve and muscles will lengthen without excess volume; – joints will become stronger, muscles will become stronger; – your exposure to stress will decrease and your self-confidence will increase.
Rules for training when practicing CALLANETICS In order for callanetics classes to have only a positive effect on you, we will formulate a number of methodological requirements. As we have already written, callanetics is gymnastics of static poses. A feature of this system is a certain static load on the muscles of the body. When taking the required pose, you need to hold it for 25-100 counts, depending on the initial level of your training. I note that those who have never engaged in fitness programs cannot hold the pose for more than 10–15 counts. But don’t despair, over time your muscles will get used to the load, and the duration of static tension can be increased to the upper limit. To begin with, try to hold the pose for 5-10 counts, then, after taking a break, repeat the exercise again. If you are serious about losing weight and aiming to achieve an ideal figure, we recommend exercising at a basic level of physical fitness 3 times a week for 30 minutes. For those who just want to correct problem areas, we recommend classes for 1 hour 3 times a week. When you feel the benefits of your classes, reduce them to 2 times. When you achieve stable success, you can study for just 1 hour a week, enjoying it along with excellent well-being and a great mood. But during systematic training, especially for women who are just starting to engage in fitness or who have not been involved in sports for a long time for several years, we recommend that you carefully read the following rules. The first rule of training is to gradually increase the intensity and duration of the load. With low initial fitness, at the initial stage, it is necessary to take a very measured approach to the loads. The addition of loads should be 3-5% in each week of training in relation to the achieved level, and after achieving high results - less. Since it is difficult to determine the functional capabilities of your body, at the initial stage we do not recommend performing exercises to the maximum, since overtraining will not allow you to start regular exercise for a long time. You should not immediately strive to achieve final results for another reason. Research shows that the benefits of training are greater in the early stages than in later stages as you approach your limits. The point is not only the danger of an overdose of exercise, but also the fact that feasible, that is, significant, but not extreme physical activity, improves the condition of internal organs much more effectively. Therefore, do not rush to quickly catch up with lost time and urgently become beautiful. This kind of impatience is dangerous. Gradual, gradual and gradual is your motto! The second rule to consider is the variety of exercises. For a high-quality variety of physical activity, you only need from 7 to 12 exercises, but they are significantly different from each other. This will allow you to train different aspects of the functional abilities of the whole organism. If you include only one or two exercises, and besides, if they affect only small muscle groups, then a highly specialized effect from the training is achieved. You cannot tighten your stomach or achieve a thin waist if you have weak back muscles, and you also cannot pump up your buttock muscles without training your hips. The third rule, the observance of which ensures active counteraction to premature aging, is the primary training of motor function. This applies primarily to those women whose age is over forty. If quite recently some exercises were considered contraindicated for middle-aged and elderly people, now studies refute the old data. Dosed callanetics exercises are most effective for healing. The more the body becomes accustomed to a particular movement, the more valuable it is as a means of training. Unless, of course, you forget about strict dosing and gradual increase in loads. By the way, mother Callan Pinkney, who is 80 years old, enjoys doing callanetics, actively counteracting aging. The fourth rule is systematic training. Only with regular exercise can we get the maximum effect, that is, not only achieve an ideal figure, but maintain the optimal physical condition of the body for many years.
Preparing for CALLANETICS training Before starting training, be sure to consult your doctor. This is especially important if you have had injuries in the past, chronic illnesses, or are pregnant, or if you are over 50 years old, although callanetics does not provide any contraindications. Start your first workout only after carefully familiarizing yourself with the exercises. In addition to the main complex, we give a description of a small complex consisting of only three exercises. By doing it, you will get rid of back pain for a long time or be able to prevent its occurrence. Exercises can be performed at any time of the day: both in the morning to give tone and energy to your body for the whole day, and in the evening to relax the body after a hard day and relieve tension from the back muscles. These exercises can serve as a warm-up before performing the main complex; in general, you can perform them at any time of the day and anywhere, even at work. Before performing the main complex, it is necessary to prepare the muscles and joints for work. To do this, we offer a warm-up consisting of exercises that must be performed before performing a set of exercises. Doing a warm-up will help warm up and prepare your muscles for work and protect you from injury. Each exercise consists of simple and easy to perform movements. All of them are based on stretching. Stretching the muscles before training will make them elastic and help accustom them to the static loads on which callanetics is based. In childhood, everyone has natural flexibility, but as we age, without regular exercise, we begin to lose it. But good flexibility of muscles and joints is an indicator of the youth of our body. In addition, flexible muscles and joints are less prone to sprains and dislocations. Therefore, before starting the main activities, be sure to complete a warm-up complex. Try not to hold your breath while doing exercises, breathe calmly and evenly. Avoid sudden and jerky movements; the muscles should be stretched smoothly and slowly, but with some effort, until you feel tension. Hold the position for as long as your physical fitness allows. At the initial stage, 10–20 counts will be enough; at a more advanced level, increase the count to 30. In the future, you can increase the count to 60. But never stretch the muscles to the point of pain. Every woman dreams of being beautiful, slim and fit. But if you are enthusiastically engaged only in physical exercises, it is difficult to achieve perfection in the formation of an ideal figure. It is also necessary to maintain a rational, balanced diet. As practice shows, we take this issue rather lightly.
WARM-UP part 1
CONTENTS
Stretching exercises
Hold each position for 10-20 seconds, maintaining a slight feeling of tension. Can be repeated several times. Perform each exercise smoothly, without jerking.
Neck muscles
Stretch the neck muscles to the sides
Tilt your head and place your hand on the opposite ear. Press lightly with your hand, the other hand is lowered along the body and reaches down with your fingers. Then repeat on the other side.
Shoulder muscles
Delt stretching
Extend your arm straight in front of your chest, lower your shoulder down. Use your other hand to press down on your elbow. Then switch hands.
Chest muscles
Stretching the pectoral muscles by moving the elbows back
Place your palms on your lower back, fingers down. In this position, move your shoulders back as much as possible and pull your chest forward.
- Side bends
Place your feet slightly wider than your shoulders and place your hands on your waist. Bend to one side and reach with the opposite arm in the direction of the tilt. Make sure that when bending, the body does not deviate from the line of the pelvis.
Back muscles
Stretching the groin and back muscles while sitting
Sit on the floor in the butterfly position. Cross your hands and place them on the back of your head. Bend over, rounding your back as much as possible.
Abdominal muscles
Lie on your stomach, place your feet on the back of your feet, and place your palms below chest level. Push yourself up by straightening your arms. Tighten your gluteal muscles as much as possible and try to bend as far back as possible. Do not lift your pelvis off the floor.
Inner thigh
Lie on your stomach, bend your elbows and place your forearms on the floor. Spread your knees as far as possible and bend them at an angle of 90°. Try to push your pelvis as low as possible.
Outer thigh
Stand with your side to the wall and rest your hand on it. Place the leg closest to the wall behind the other and straighten it, resting on the outer side of the foot. Bend the far leg at the knee joint. Try to push your straight leg as low as possible.
Gluteal muscles
Stretching the gluteal muscles while sitting
Sit on the floor, legs straight, rest your hands behind you. Bend one leg at the knee and place your foot on the thigh of the other leg. Bend your straight leg at the knee joint, pulling your foot towards you until you feel a stretch in the gluteal muscle.
Posterior thigh
Forward Bend Hamstring Stretch
From a standing position, lean forward with a straight back until the hamstrings are stretched. Do not bend your legs at the knee joints.
Anterior thigh
Quadriceps stretch on all fours
Take a knee-palm pose. Raise one leg up without straightening the knee joint. With your hand of the same name, grab your foot and pull your leg towards you as much as possible.
Calf muscles
Stretch your calf muscles with your palms against the wall
Step into a lunge position with your back heel off the floor. Hold yourself against the wall with your hands. Make movements to bring your heel as close to the floor as possible.
Reviews and impressions
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