Desire to possess a slender and elastic body — norm for most of women. However not all women have enough time for full visit of the gym or fitness classes and what a sin to conceal, sometimes just laziness to leave the house. In such cases it makes sense to get acquainted in more detail with an innovative technique — kallanetiky which is more often used in the modern world for weight loss.
Acquaintance to kallanetiky
Those who already do gymnastics for certain heard about such direction as a kallanetika, these two concepts provide performance of similar set of exercises. But about everything one after another, and at first we will deal with terminology.
It is a little history
Kallanetika as slower option of gymnastics was developed still in the sixties the XX centuries, and her parent is Kallan Pinkney — the American doctor who in childhood had problems with hips and tried to get rid of them by means of occupations swimming and dances.
By the way, many elements of a kallanetika are borrowed from them. After the eleven-year travel worldwide when Kallan Pinkney returned to New York, it learned that bad food, the weight of a backpack and big load of an organism played a role.
According to the conclusion of doctors the back pain had to torment her eternally, and treatment of knees required surgical intervention. But the strong woman was not going to be reconciled with such verdict, she gradually began to think out exercises which could not provoke pain in a back again, but at the same time would train muscles.
Very soon she very much was surprised to as far as there was strong her body and waist pains left somewhere. Proceeding from own experience, she created the whole set of exercises under the name Kallanetika which perfectly is suitable as for the people who got used to physical activities and for the beginning athletes. In the eighties the last century started talking about this technique around the world.
Basic concepts
Let's understand more attentively now what is a kellanetika and that it implies. In the standard understanding — it is the system of the stretching exercises for all groups of the muscles (which are deeply located in a body) which causes their improbable working activity.
At a healthy lifestyle it is important to eat properly with enough vitamins and minerals.
Such slow and slow gymnastics renders enormous effect, only one school hours on the load of a body and overall effectiveness equal to 7 school hours shaping and to 24 hours of ordinary aerobics. Each exercise was developed taking into account need of simultaneous involvement of all groups of muscles of a body.
All static exercises are aimed generally at microreduction of muscles, and without any jumps, breakthroughs or sharp differences of tension in the next muscular groups.
Useful properties of physical exercises
The physical activity was always considered as a basis therefore with competent approach to the choice of exercises you not only will get a slender body, but also strengthen the main functions of an organism. This statement is fair also for the above-stated set of exercises having a number of advantages.
Whether you know? Second name of a kallanetika — gymnastics of inconvenient poses.
At occupations kallanetiky if you already know, what is it, high impact on a press is created, and considering that the stomach is a problem zone of most of women, it is no wonder that the similar gymnastics can become the real panacea in fight against excess weight.
Besides, by means of such exercises which are at the same time influencing groups of muscles on hands and a back you also receive an equal bearing and will be able to get rid of intolerable back joint pains.
Kallanetika also helps to normalize exchange processes in an organism, to strengthen its protective functions, to reduce risk of appearance of diseases. But there is more to come. Regular performance of exercises improves flexibility of a body, strengthens muscular and nervous systems, even positively affects appearance of skin.
Certainly that all this cannot but raise a self-assessment, and together with it and mood. Agree, it is a lot of positive sides to try to be engaged in kallanetiky.
What to begin with?
If you never played sports, and your body did not get used to physical activities, then it is worth approaching occupations of kallanetiky very carefully. In the presence of problems with health, consultation of the doctor is simply necessary, otherwise there is a risk of aggravation of the available problems.
Even if with your health everything is all right you should not rush to difficult exercises at once until choose for yourself something easier, but do not overstrain the body.
Important! It is useful to carry out exercises in front of the mirror as in that case you will see all inaccuracies at once and you will be able to fix the movements more simply.
The author of a technique claims that to begin to be engaged kallanetiky better from three times a week, and the training should not take less than an hour of your time. As soon as you see the first results (approximately in 2-3 weeks), the number of trainings can be reduced to two.
Before each occupation surely properly warm up. It can be squats, moves hands, inclinations, breaths and exhalations. Now about the set of exercises for beginners. In this case occupation usually consists of three main stages: trainings of muscles of a back, gluteuses and training of a press.
For a training of a back it is possible to execute the following exercise: we lay down on a back, under the head we put the right hand, and left we leave on the place. After that at the same time we raise the right hand and the left leg up, detaining them in such situation for one and a half minutes, and again we come back to a starting position. We make the same with the second leg and a hand.
For impact on gluteuses we get up near a chair, we cramp together legs and we part socks then having undertaken a chair back both hands it is necessary to execute squats (in three stages). At the first two we are late for three seconds, and on the last the specified time can be doubled.
As for a training of muscles of a press, it is for certain familiar to much: you need to lay down on a back, and then to raise legs at an angle 90 °. Hands at the same time are located parallel to a floor, and the case needs to try to be attracted to legs and as soon as the minimum distance is reached, we fix a body in such situation for 1-2 minutes.
This complex of occupations approaches to start trainings, but it is necessary to carry out each of them not less than 30-40 times.
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Kallanetika and pregnancy
If future mother was fond kallanetiky before pregnancy, then it is possible not to stop exercises during this special period. Just refuse habitual loadings and choose for yourself more sparing mode.
Kallan Pinkney took care also of pregnant women, having specially chosen for them smooth and quiet exercises which at the correct performance will not do much harm to future kid in any way.
Besides, regular performance of some of them can facilitate patrimonial process, having made it less painful.
First of all, the kallanetika for pregnant women includes exercises on an extension. For this purpose sit down on a floor, cross legs, put hands on shoulders, and then one of them try as it is possible to tighten above up. Further similar action needs to be repeated also the second hand. When performing this task try not to shake here and there.
It is also useful to execute several exercises for a basin and a back. They are shown since the second trimester of pregnancy and serve for alignment of a bearing. Again we lay down on a floor and we bend legs. Then on an exhalation we press a back to a floor, at the same time lifting a basin up. It is necessary to inhale and relax all muscles deeply further. Such exercise is carried out several times.
Important! All movements have to be the smoothest and be carried out without haste.
You can also choose for yourself and other similar occupations, but remember that any physical activity has to be feasible for your body, especially at pregnancy.
Comparison with other complexes
Having learned what is a kallanetika and having got acquainted with occupations, you for certain will notice that many similar exercises are present also at yoga, Pilates, fitness and stretching, but this system in itself has also certain differences.
For example, some experts consider that the same Pilates is the facilitated option of a kallanetika and it is better for absolutely unprepared people to begin the physical improvement with it.
Pilates provides impact on underdeveloped muscles which are not involved in a kallanetika in any way. In the first case special attention is paid to the correct arrangement of a backbone and strengthening of his muscles though it does not avoid a buttock and a hip.
As for the second option, it is more concentrated on work with large groups of muscles and pays more attention to a stomach, hips and buttocks. It is possible to refer lack of cardiotrainings and more sparing mode of weight loss and strengthening of the health to general characteristics.
Whether you know? In the world there are fitness clubs where the cardiostriptease — occupations with striptease elements which strengthen respiratory and cardiovascular systems practices.
Unlike a kallanatika of the yogi provides not only physical exercises, but also spiritual philosophy which turns each occupation into art.
Before starting exercises from the field of yoga it is necessary to put the thoughts in order, only this way you will be able to realize all requirements of the body. As for general characteristics, both technicians provide smooth and slow performance of all exercises, the majority of which static.
One more occupation which is very brought closer to a kallanetika is stretching — the set of exercises for an extension of sinews and muscles aimed at giving them the maximum flexibility. In this case about strengthening no speech goes.
Contraindications
If not to go into details, then can seem that a kallanetika very simple occupation, but at deeper studying all features of this kind of fitness will become clear what can lead excessive hobby for it to.
First of all, it is impossible to forget that the majority of exercises are intended for the people who got used to regular physical activities, and that who never did fitness earlier or other sports occupations, it is worth selecting correctly loading, reasonably dosing all exercises.
However, there is also a number of the contraindications which are strictly forbidding a kallanetika, for example, to people with problems of a cardiovascular system and bronchial asthma.
Also it is worth protecting himself from similar occupations and that who suffers from diseases of a backbone, organs of vision and recently had infectious diseases. In all these cases before performance of any exercises it is necessary to consult to the doctor.