Kallanetika: advantage and contraindications

Recently the healthy lifestyle became a fashionable trend. All learned about such types of fitness about which they did not hear 5-7 years ago: zumba, Pilates, girokinez.

One of such types which recently began to gain popularity at us, but long ago having the mass of adherents in the USA — a kallanetik. About it the speech in article will also go.

What is a kallanetika

The American Kallan Pinkney (1940-2012) is an ancestor of a special kind of gymnastics which main feature — the static character (fast dynamic component) — in this look is absent.

Kallanetika helps to bring into a muscle tone, to get rid of surplus of weight, increases immunity, contributes to normalization of course of endocrine processes. The discipline combines movements of the ballet, yoga, other types of gymnastics.

Whether you know? Yoga asanas formed a basis for a kallanetika. Kallan Pinknya since the childhood was very sick child and in 20 with small years went to travel all over the world. Returned 11 years later then her disease entered an aggravation phase. Doctors predicted fast disability. It in reply created the set of exercises which put on legs not only her but also thousands of her followers. Possibly, during the travel she got acquainted with yoga elements, as formed a basis for creation of such gymnastics.

The main action is concentrated on reduction and relaxation of muscles and ligaments. And still, speaking about a kallanetika, mean a possibility of involvement of various muscular groups at performance of one, in appearance the simplest, exercise.

Indications and advantage

The appeal of this look is caused by its simplicity and indiscriminateness. You do not need gym or any additional equipment. It is possible to carry out exercises at home, on the street, in the park.

Kallanetika is the excellent decision for those who wish:

• to lose excess weight;
• to strengthen muscles (and practically all groups);
• to get rid of problems with a backbone and joints;
• to develop flexibility of joints, elasticity of muscles, to have a good extension;
• to increase immunity.

Learn more about one type of fitness - a zumba.

Also a kallanetika — fine option for recently given rise mothers who would like to return the former forms.

Several words about what occupations of kallanetiky are useful:

• normalize endocrine processes in an organism;
• well influence a backbone;
• help to lose extra kilos;
• promote coordination and control of own body;
• bring muscles into a tone.

Contraindications and harm

At all advantages of discipline some restrictions and contraindications nevertheless are.

Important! One of the main advantages of a kallanetika is almost total absence of danger of getting injured. It is caused by the fact that all movements smooth and soft, are generally focused on an extension.

Here the main of them:

1. At problems with heart and vessels it is not necessary to begin practice with big loadings. It is necessary to limit intensity of trainings, to do up to 5 repetitions. To listen attentively to reaction of an organism; to increase loadings gradually and only if your health is normal.
2. The post-operational period — the ban on occupations during 1 year.
3. Cesarean section — the ban on occupations within 6 months.
4. In case during occupations you began problems with sight, it is necessary to address the expert immediately.
5. Asthma, haemo swarm, varicosity — with these diseases it is impossible to be engaged in this type of gymnastics.
6. With discretion it is necessary to approach trainings to the people having problems with a backbone. For this category of people there are some features of performance of exercises consisting, mainly, in additional smoothness of movements.
7. It is not necessary to start occupations before 10-15 days after the postponed infectious disease. During this time the organism needs to be revitalized with vitamins and minerals, to exclude any loadings.

Set of exercises in house conditions for beginners

Before a training it is necessary to do good warm-up: to stretch sheaves, to warm muscles, to warm up joints then it is possible to start.

We recommend to learn more about a yogolatesa.

Warm-up

Exercise 1

Directed to normalization of a tone of a gluteus. The approximate number of repetitions — 40.

To do everything in such order:

1. Find a chair, it is desirable with armrests.
2. Put emphasis hands in armrests, and raise a trunk over a chair seat, holding an emphasis with hands. You watch a bearing: an equal backbone, the head is raised.

Exercise 2

Brings a back, pectoral muscles and extremities into a necessary tone.

To carry out movements in the strict sequence:

1. The straight line is resistant, legs are slightly placed.
2. Pull hands to a ceiling as it is possible above, standing on full foot.
3. In a final point pull in a stomach, and later last still as far as it is possible. Remain during 3-5 sec. in this position.
4. Sit down on prisiadkas and as much as possible extend hands. Stand for 3-4 minutes.
5. Become exactly, bend the case, without bending a leg. Try to stay in this position 50-60 sec.
6. In this position take away, as far as possible, back hands, and raise the head, trying to look forward.
7. Return hands to the former (most extended) position. Make 4 repetitions.

Exercise 3

Tones up humeral muscles.

It is easy to remember exercise:

1. Rack directly, part hands and lift at right angle palms outside.
2. Cramp shovels, having taken away hands back. Pull hands, you will not feel strong tension yet. Next it is not necessary to do.
3. Connect brushes and work as shoulder joints.

Exercise 4

The training of side muscles takes place as follows:

1. The straight line is resistant, legs are slightly wider than shoulders. The left palm lies on a hip, the right hand as much as possible last up.
2. Pull in in yourself gluteuses, having exposed a basin forward. Stiffen in this position on 50-60 sec.
3. Execute 50 side left inclinations, watching at the same time that your back was a straight line and was in a condition of tension.
4. Repeat the same to the right.

Exercise 5

Pulls the widest backs and muscles of legs.

Whether you know? It is scientifically proved that occupations kallanetiky promote oxidation of fat in an organism, load red (slow, not adapted for big loadings, but having excellent endurance) muscle fibers.

That to feel it, it is necessary to remember the sequence of performance:

1. Adopt the provision: bend on slightly bent legs, put emphasis hands in a floor (your buttocks — the top point). Remain on 60 sec. in such pose.
2. Be as much as possible bent, having clasped legs.
3. Pull shoulder joints to a floor, having placed the head between legs.
4. Lower a trunk even more. Make 20 repetitions.
5. The left hand undertake the right ankle. It is necessary to be in such pose 1/2 minutes, softly stretching bederny muscles and the broadest muscles of a back.
6. After small rest do the same exercise on other leg.

Exercise 6.

Tones up neck muscles. Simple exercise:

1. Become exactly, put legs a little more widely than shoulders. Standing on full foot, try to extend the head as much as possible up. Shoulder joints aspire down, hands on a belt. The stomach and buttocks are pulled in, the basin is slightly given forward.
2. Put a chin on a breast, the neck is relaxed. Smoothly turn a chin to the left against the stop, softly stretching neck muscles.
3. After a 3-5-second delay accept an initial position.
4. Do the same to the right side.

Kallanetika for those who want to have a beautiful figure

Exercise 1:

1. Take a position lying on a back with slightly moved apart legs and the bent knees. A back try to press through a surface on which you lie.
2. You press palms on vnutrebederny area, trying to move apart hips.
3. In the same time tear off a nape and a humeral belt from a floor, trying to move forward.
4. Keeping in this situation, try to remove a trunk bottom on 12-15 cm.

This complex should be carried out very softly. Make 3 repetitions, then have a rest half-minute then repeat. Gradually increase number of repetitions to three.

Exercise 2:

1. Take a position lying on a back, with slightly moved apart legs and the bent knees. A back try to press through a surface on which you lie.
2. Tear off legs from a floor on 14-16 cm.
3. Raise the head and shovels, you watch that knees were not bent. Raise one leg so that it formed a corner of 90 °C a floor. Hands are directed forward.
4. Change legs.
5. Hands need to be pulled as much as possible forward, and the back and gluteuses have to be densely pressed to a surface on which you do exercise.

For formation of the beautiful tightened hips

Exercise 1:

1. Establish before yourself a chair a back to yourself. Use a back as a support, holding hands the average successful fellow.
2. As much as possible rise on fingers. Knee joints are slightly bent and twisted back. Heels are connected, the backbone a direct, humeral belt is relaxed.
3. Raise a chin, and strain gluteuses, at the same time seeking to take out a basin forward.
4. Record this situation for 1 minute then adopt the initial provision.
5. Bend legs in knees, heels stay together, fall by 3 cm. As much as possible you pull in buttocks and you hold 1 minute such position.
6. Do 3 repetitions.

You watch that the basin was involved, the humeral belt is weakened and straightened.

It is important! In case it is impossible to get finger-tips, last until you can. If it is difficult to hold a straight line leg, it is possible to bend a little it.

Exercise 2:

1. Place the left leg on a chair back, try not to bend a knee.
2. Pull hand top until stomach muscles as much as possible strain.
3. Make a soft inclination to a foot of the left leg, then be straightened.
4. Make 50 repetitions on the left leg, then on right.

Video: a kallanetika for hips and buttocks

For gluteuses

Exercise 1:

1. The same initial position, as in exercise of 1 previous section. The right leg to a vytyanta, watching that muscles were not overstrained.
2. Develop legs so that to become fingers in an emphasis in a floor. Raise the right leg by 5-6 cm and you hold such position 60 sec.
3. Do 3-5 repetitions on each leg.

Examine the best exercises on buttocks with dumbbells and with a bar.

For an extension

Exercise 1:

1. Fall by a floor. Your buttock, byoderny, cervical and muscles of a back have to be in tension. Hands put emphasis in a floor behind yourself.
2. As much as possible move apart legs and nestle as far as it is possible, to a floor. You hold such position so much how many you will be able.
3. Incline a trunk forward, clasp with hands gastrocnemius muscles. Try to achieve the greatest extension.

Let you be not frightened with how to you it is far to a full twine. Regularly carrying out exercises, you will achieve significant progress soon. Exercise 2:

1. The same initial pose, as in the previous exercise.
2. Turn a trunk to the left. Hands as it is possible closer to a foot, lean against a gastrocnemius muscle.
3. Try to turn still the case and to make a bigger inclination. Remain in this position 1/2 of minute. Adopt the initial provision.
4. Do 50 repetitions on each party.

If you do this exercise every day, you will soon get own fingers.

Whether you know? In May, 1991 Kallan Pinkney founded the Callanetics Franchise Corporation company which stopped the existence at the turn of the century. Since 2012, after Pinkney's leaving life, there are lawsuits for the right of possession of a brand Kallanetika and all accompanying attributes to this day.

For strengthening of muscles of legs

Exercise 1:

1. Adopt the provision: cramp legs, kneel.
2. Put emphasis palms in a floor behind the line of feet, reject the case back. At this moment the corner between your trunk and a surface has to be about 120 °. The abdominal press and gluteuses are strained.
3. Make the slow movement a basin before yourself up. Record a position on 10 sec.
4. Make 9 more repetitions, trying that movements by a basin gradually increased.

Exercise is excellent prevention of cellulitis.

Video: exercises of a kallanetika on strengthening of muscles of legs Exercise 2:

1. Establish before yourself a chair so that soles of feet outside to touch chair legs. Hands put emphasis in a floor, the case is slightly inclined to a chair.
2. By means of tension of vnutribyoderny muscles try to break soles of feet legs. Put such pressure within 1 minute.
3. Make the same, only with the hands located between legs.
4. It is possible to change load of hips by change of a zone of contact of a sole with a chair leg and also places of an emphasis by hands.

Important! Kallanetika includes about 30 exercises. About what it is written above are a basic complex for pupils. Try to include them in the training. Being engaged in 1 time in 3-4 days, you will see amazing changes, and own body will pleasantly surprise you.

Rules of effective occupations

In order that your occupations of kallanetiky brought the maximum effect without harm for an organism, it is necessary to follow simple recommendations:

• for occupations find a mirror of the big sizes — it will help the best coordination of movements;
• during the occupations eliminate any foreign sounds — the factor influencing the speed and rhythm;
• carry out only those elements from which you have no pain, Do exercise so many time how many it is necessary for you for a normal tone of muscles. It is not necessary to bring to muscle pains;
• constantly exercise breath control. The main criteria — depth and uniformity.

It is necessary to understand that a kallanetik — not a miracle. It is the set of exercises which is well thought over, proved the efficiency having both the advantages, and shortcomings. But, the main thing, this equipment demands patience, persistence and serious physical work.

Do not wait that the result will come through 3-4 occupations (quite possibly, by this time you even slightly will put on weight, and it is normal). Show patience. At you everything will turn out, the result will not keep itself waiting long.