Where to practice callanetics. What is callanetics and how to practice it correctly. How to achieve maximum results

Callanetics is a type of fitness that allows you to work on deep-seated muscles and strengthen various parts of the body - arms, hips, buttocks or shoulders - by applying static load to them. The range of services offered by modern fitness clubs in Moscow includes exercise programs based on the well-known Callan Pinckney system. By doing callanetics, you develop and strengthen your muscles, straighten your posture, and restore blood circulation.

Callanetics helps reduce weight, get rid of cellulite, strengthen muscles throughout the body and correct posture. You can do this type of gymnastics at home, but it’s better to start with joint classes with professionals. In specialized fitness centers and halls they can select an individual set of exercises. All fitness centers in Moscow are on the website, with addresses, photos and ratings based on customer reviews.

Benefits of callanetics

The main difference between callanetics and other types of gymnastics is that it, being static, allows you to use almost all the muscles of the body. One hour of exercise using this system can replace up to 24 hours of regular aerobics; the effect of such exercises is very noticeable.

It's no secret that every representative of the fair half of humanity dreams of having a beautiful figure. To achieve the best results in the fight against extra pounds, all nutritionists recommend not only adhering to a special diet, but also doing fitness. But, unfortunately, not everyone is suitable for aerobics, shaping or strength training, and in this case, callanetics classes would be quite appropriate.

Callanetics is a special system of stretching exercises for all deep-lying muscle groups, which causes incredible muscle activity. This is a kind of slow, unhurried gymnastics, giving a colossal static load. Just one hour of callanetics is equal to seven hours of shaping or twenty-four hours of regular aerobics in terms of its load on the body and overall effectiveness. Each callanetics exercise is designed in such a way that simultaneous all muscles of the body receive load at once.

Callanetics can become a favorite type of fitness for those who prefer measured, thoughtful and calm exercises to active dance and movement techniques that are difficult to coordinate. A training program such as callanetics helps create a harmonious balance between mind and body, allows you to get in good physical shape and avoid injuries, and develops a person’s ability to focus on oneself.

With the help of callanetics, it is quite possible to achieve the following:

reduce body weight and reduce its volume in desired places
completely restore metabolism (and this will help maintain the desired weight)
learn absolute control of your body
tone and strengthen muscles

Callanetics is a complex consisting of 29 static exercises, which are based on yoga asanas. This unusual complex allows you to train all parts of the body that require improvement: thighs, buttocks, arms, forearms and shoulders, abdominals, back. This system of non-force stretching is considered a good way to correct the figure, give harmony and elasticity to the most “problem” areas.

Callanetics is often called " special gymnastics of awkward positions" And this expression really has a justification: during classes, poses are taken and movements are made that no one ever performs in everyday life. It is these poses that help train the muscles that are used to “sleeping.” A beautiful figure is created in those moments when all muscles are involved in the work. After all, it is impossible, for example, to improve the shape of the breasts if you do not train the pectoral muscles, but not a single woman uses these muscles in everyday life - therefore, they do not train at all. In the same way, you cannot create a thin waist if you do not tighten your abdominal muscles. And every woman has plenty of such “sleeping” muscles. It is enough to put all your muscles to work - and magical changes will not take long to appear.

If some of the muscles, as they say, “sleep,” then adipose tissue begins to take their place. Weak and thin muscles become beautiful and strong with regular training. Callanetics trains all muscles, but at the same time, the exercises of this technique not aimed at building muscle mass, as is the case with strength training. With constant practice of callanetics, the muscles develop to a certain extent and give the female body a beautiful shape without any relief excesses.

How to callanetics fitness technique appeared already in the early 80s last century. But this type of physical training came to Russia not so long ago. The author of callanetics is considered to be the American Callan Pinckney (the technique is named after her).

Callan Pinkney was born with a number of illnesses and physical disabilities. But being an optimist, the woman preferred to simply ignore problems and live life to the fullest. However, this attitude ended disastrously - after 11 years of traveling around the world, the American woman returned home with completely disturbed health, and the biggest difficulties arose with her spine.

The resilient Callan decided not to be upset and created her own system of original exercises for all muscles, with the help of which she not only regained her health, but also gave thousands of women a chance to forget about their ailments and gain a slim figure.

The technique itself does not place emphasis specifically on weight loss, but it has long been noticed by many: practicing callanetics in any case leads to a significant reduction in body fat. While doing the exercises the metabolic process begins to accelerate, and due to this, the deposition of fatty tissue in the body stops, while muscle mass gradually increases. There are often cases when, as a result of such interconnected women, they were forced to completely change their wardrobe, buying clothes two or three sizes smaller, while their weight remained the same.

The founder of this system herself, Callan Pinkney, is living proof of the high effectiveness of the developed training: at 60 years old, the woman has a figure that young girls can envy. And Callan looks much younger than her age - she also explains this phenomenon by regular callanetics classes.

Callan guarantees that after ten hours of callanetics, a woman will look eight to ten years younger. This occurs due to the activation of all muscles and acceleration of the metabolic process.

« You have fun, get slim and look younger right before your eyes" says Callan. By the way, the wife of the youngest son of the British Queen, Duchess Iorna Sarah, better known as Fergie. Fergie recovered greatly after giving birth, but Callan Pinkney, invited as a consultant to Buckingham Palace, was able to help the young mother - the Duchess got herself into the right shape in a matter of weeks.

What is the success of callanetics and its widespread use?

Firstly, callanetics for weight loss, unlike many types of fitness, does not require visiting gyms, specially equipped for classes. Everyone can experience all the delights of such gymnastics at home, without purchasing an expensive subscription to a sports club, special sportswear and shoes. It’s enough to put on comfortable things, turn on calm music – and that’s it, you’re ready to study.

Secondly, on the one hand, this is calm and slow gymnastics, but on the other hand, during callanetics classes there is a very intense, simply colossal work of all muscles. At the same time, gymnastics is developed on the basis of non-straining static loads, classical yoga poses and stretches after each exercise performed, which together prevent muscle pain and prevent excessive muscle prominence.

Static exercises are mainly aimed at micro muscle contractions. There are no jumps or jerks, no changes in tension of neighboring muscle groups. During classes, all muscles are used, including small ones. Stretching and static exercises cause increasing activity in muscle groups located deep enough to cause changes in the deepest layers of stored fat tissue.

The excellent physiological effect is based on the following: during a long-term static load on a muscle, the level of its metabolism increases greatly (i.e., the metabolic rate becomes higher), and this is much more effective than muscle training during a cyclic load, and, what is important , more calories are burned. As a result, muscle mass is not built up, but the muscles are brought from a flabby, inert state into a natural, aesthetically attractive form, which is consistent with a healthy body.

Thirdly, callanetics is called a talented sculptor who is able to sculpt an ideal figure with impeccable forms: posture will be corrected, osteochondrosis will disappear, the chest will rise beautifully, the stomach will become flat and toned, the buttocks will acquire a rounded shape. You yourself will be surprised at the changes that have occurred in a short period of time. And your movements will become smooth and feminine. After exercise, lightness will spread throughout your body - after all, exercise has amazing relaxing and healing effects.

Another advantage of this training method is that both a young girl and an elderly woman can successfully practice it. The main thing is that there are no contraindications in the anamnesis. Callanetics is one of the few gymnastics that, as they say, “ all ages are submissive».

What are the benefits of practicing callanetics?

Regular practice of callanetics brings many benefits to the whole body. And the longer you do this simple gymnastics, the more noticeable the result will be. After just a few weeks of constant training, you will find that:

Your posture has improved, you have forgotten about back pain, and osteochondrosis has simply disappeared from your life
Metabolism has improved significantly and the immune system has become stronger
weight went down
improved skin tone
You become more flexible and your muscles lengthen without unnecessary bulk
Your joints become stronger and your muscles become stronger
You are less exposed to stress and negative influences from external factors, and your self-esteem is growing rapidly

This is exactly how callanetics works - reviews after classes using the Callan Pinkney exercise system are strikingly clear: all the women who practiced achieved excellent results.

Who is callanetics suitable for?

Callanetics is simply an ideal way to correct your figure and keep yourself in good shape for those who:

Wants to lose 10 to 20 kg of excess weight and correct figure defects;

Suffering from shortness of breath during intense physical activity, he finds it difficult to maintain a fast pace during training;

Does not like long and grueling physical training;

Experiences a feeling of boredom in the gym, does not like to pump muscles and “squeeze” the abs;

Has poor coordination of movements;

Limited in time or simply does not want to spend a lot of time on training;

Likes the slow rhythm of classes and calm movements, and also prefers to perform exercises that involve smoothness and grace.

When not to practice callanetics

Callanetics, like any other technique, has its contraindications. You need to take this quite seriously, because the main principle of any activity is to do no harm. Despite the apparent simplicity of static exercises, excessive enthusiasm for callanetics can lead to not very good consequences.

And for some, classes using the Callan Pinkney method are generally contraindicated:

those who had surgery or surgical intervention (must take at least a year, if it was a caesarean section - at least a year and a half)
those who has poor eyesight(a consultation with a specialist is required who can assess your condition and make a decision whether you can practice callanetics or not)
to those who suffer asthmatic diseases
for those who have any problems with the spine
to those who have hemorrhoids(strictly prohibited!)
to those who suffer varicose veins, some restrictions are imposed: it is prohibited to perform exercises to strengthen the leg muscles, in particular, half squats and full squats

Perform only those exercises that you can, and under no circumstances don't force the body to do something for which it is simply not yet ready.

It is best to do the exercises watching yourself in the mirror. This way, errors and inaccuracies are immediately noticeable; in addition, practice shows that movements are better recorded in front of a mirror.

It is preferable to conduct callanetics classes in silence– otherwise you can lose track of the given rhythm, and this is undesirable.

Don't be alarmed if you not only don't start losing weight right away, but also gain a little. Continue exercising - trained muscles weigh more than flabby ones. The same applies to unpumped abdominal muscles - at first the stomach may grow a little. Don't worry: everything will be back to normal very soon.

How to practice callanetics correctly

According to Callan Pinkney herself, it is necessary to start practicing callanetics with three times a week, and the training itself should last at least an hour.

After the result is visible (this will happen after two to three weeks of regular exercise), the number of workouts can be reduced to two. It is also possible to break one lesson into three or four mini-workouts of 15-20 minutes each.

When the desired stable result is achieved (the body is reduced to the required volume, well-being improves, health problems disappear), just one hour a week is enough to maintain muscle tone.

In such cases, it makes sense to become more familiar with the innovative technique - callanetics, which is increasingly used in the modern world for.

Introduction to callanetics

By the way, many elements of callanetics were borrowed from them. After her eleventh year around the world, when Callan Pinkney returned to New York, she learned that the weight of the backpack, and the heavy load on her, played a role.

Very soon she was very surprised at how strong her body had become, and the pain had gone away. Based on her own experience, she created a whole set of exercises called “Callanetics”, which is great for both people who are used to physical exercise and for beginner athletes. In the 80s of the last century, people started talking about this technique all over the world.

Basic Concepts

Let's now take a closer look at what cellanetics is and what it means. In the generally accepted sense - it's a system stretching exercises for all muscle groups (located deep in the body), which causes their incredible working activity.

Such slow and leisurely gymnastics has a colossal effect; just one hour of exercise in terms of load on the body and overall effectiveness is equal to 7 hours of shaping classes and 24 hours of regular aerobics. Each exercise was designed taking into account the need to simultaneously engage all muscle groups of the body.

All static exercises are aimed mainly at micro-contraction of muscles, without any jerks or sudden changes in tension in neighboring muscle groups.

Benefits of exercise

Physical activity has always been considered the basis, therefore, with a competent approach to choosing exercises, you will not only gain a slim body, but also strengthen the basic functions of the body. This statement is also true for the above set of exercises, which has a number of advantages.

Did you know? The second “name” of callanetics is “gymnastics of awkward poses.”

When practicing callanetics, if you already know what it is, it creates a high impact on, and given that the stomach is the problem area for most women, it is not surprising that such gymnastics can become a real panacea in the fight against.

In addition, with the help of such exercises, which simultaneously work the muscle groups in the arms and back, you will also get smooth and be able to get rid of unbearable pain in the back joints.

Callanetics also helps normalize metabolic processes in the body, strengthen its protective functions, reduce the risk of appearance. But that's not all. Regular exercise improves, strengthens the muscular and nervous systems, and even has a positive effect on the appearance of the skin.

Of course, all this can’t help but increase self-esteem, and with it, self-esteem. Agree, there are many positive aspects to trying callanetics.

Where to start?

If you have never practiced, and your body is not accustomed to physical activity, then you should approach callanetics very carefully. If you have health problems, consulting a doctor is simply necessary, otherwise there is a risk of worsening existing problems.

Even if everything is fine with your health, you should not rush straight into complex exercises; for now, choose something easier for yourself, but do not overexert your body.

The author of the method claims that it is better to start practicing callanetics three times a week, and the training itself should not take less than an hour of your time. As soon as you see the first results (after about 2-3 weeks), the number of workouts can be reduced to two.

Be sure to take a good look before each lesson. This could be swinging your arms, bending, inhaling and exhaling. Now about the set of exercises for beginners. In this case, the lesson usually consists of three main stages: training the back muscles, and.

To train your back, you can do the following exercise: lie on your back, put your right hand under your head, and leave your left in place. After this, we simultaneously raise our right arm and left leg up, holding them in this position for one and a half minutes, and again return to the starting position. We do the same with the second leg and arm.

To work on the gluteal muscles, we stand near a chair, bring our legs together and spread our toes, after which, holding the back of the chair with both hands, you need to perform squats (in three stages). For the first two, we delay for three seconds, and for the last, the specified time can be doubled.

As for training the abdominal muscles, it is probably familiar to many: you need to lie on your back and then raise your legs at an angle of 90°. In this case, the arms are located parallel to the floor, and you need to try to pull the body towards the legs, and as soon as the minimum distance is reached, we fix the body in this position for 1-2 minutes.

This set of exercises is suitable for starting training, but each of them must be performed at least 30-40 times.

Callanetics and pregnancy

If the expectant mother was fond of callanetics before, then you can continue the exercises during this special period. Just give up your usual loads and choose for yourself more gentle mode.

Callan Pinkney also took care of pregnant women, specially selecting smooth and calm exercises for them, which, if performed correctly, will not harm the unborn baby.

In addition, regularly performing some of them can make the birth process easier, making it less painful.

First of all, callanetics for pregnant women includes stretching exercises. To do this, sit on the floor, cross your legs, put your hands on your shoulders, and then try to pull one of them up as high as possible. Next, a similar action must be repeated with the second hand. When performing this task, try not to sway from side to side.

It is also useful to perform several exercises for the pelvis and back. They are shown starting from the second trimester and serve to straighten posture. We lie down on the floor again and bend our legs. Then, as you exhale, press your back to the floor, while simultaneously lifting your pelvis up. Next, you need to take a deep breath and relax all your muscles. This exercise is performed several times.

Important! All movements should be as smooth as possible and performed without haste.

You can also choose other similar activities for yourself, but remember that any physical activity should be feasible for your body, especially during pregnancy.

Comparison with other complexes

Having learned what callanetics is and familiarized yourself with the classes, you will probably notice that many similar exercises are present in Pilates and stretching, but this system itself also has certain differences.

For example, some experts believe that Pilates is a lighter version of callanetics and it is better for completely unprepared people to start their physical improvement with it.

Pilates involves working on underdeveloped muscles that are not involved in callanetics in any way. In the first case, special attention is paid to the correct position of the spine and strengthening its muscles, although it does not bypass the buttocks and thighs.

As for the second option, it is more focused on working with large muscle groups and pays more attention to the hips and buttocks. Common characteristics include a lack of cardio training and a more gentle regimen for losing weight and improving your health.

It is also worth protecting yourself from such activities for those who suffer from diseases of the spine, visual organs and have recently suffered from illness. In all these cases, you should consult your doctor before performing any exercises.

Callanetics FAQ
Is Callanetics a weight loss program?
Not really. Callanetics increases muscle mass in the body, which leads to an increase in metabolism. This can limit the body's tendency to store fat, as well as trigger the burning of existing fat reserves, as muscles will be toned and more energy will be required for basal metabolism.
Due to the unique tonic effect of callanetics, due to which the figure is quickly tightened and a beautiful silhouette is formed, you get the feeling that you have lost weight. Typically, body volumes are reduced by two sizes without losing weight.
And the program CardioCallanetic has a direct effect on weight as it is designed to increase fat burning. It helps burn much more fat than traditional low-impact aerobics because the movements are performed at a slow pace, using more muscles.
Combining Callanetics and CardioCallanetics will lead to weight loss, subject to normal nutrition.
How often should you train to quickly achieve results?
It depends on your goal. If you need to lose more than 15 pounds (6.8 kg) or want to quickly get into shape before a big event, we recommend training 6 days a week: 3 times a week - Cardio Callanetics (30 minutes of cardio + 35 minutes of toning exercises) and 3 once a week - Callanetics Evolution (65 minutes of tonic exercises).
After you achieve the result, you can switch to a maintenance regimen: one or two classes per week.
When will I see the first results? After the first lesson
Does physical fitness matter? No! The genius of callanetics is that it is suitable for everyone, regardless of level of training.
Is it safe to exercise daily?
Yes, it is safe, but it is best to give your body a rest 1-2 days a week.
Is it safe to exercise if I'm pregnant?
Only your doctor and you yourself can answer this question. It depends on your health and time of pregnancy. Most healthy pregnant women are allowed by their doctors to exercise regularly during pregnancy.
Do I have to have good motor coordination to practice callanetics?
No, doing callanetics will improve your coordination. This system is designed to suit everyone!
Do you need special clothing?
No, but we recommend clothing that allows you to see your muscles working to help with the mind-body connection.
Can I do the exercises anywhere?
Yes. We have a program called “Callanetics On The Go” that shows how you can use your free time to exercise.
Do I need special equipment to practice callanetics?
No, the exercises are designed to use different body positions as resistance and individual body parts as weights, so all you need to do is YOU!
How does the new Callanetics Evolution complex differ from the original program?
Callanetics Evolution is a combination of already known exercises and several new ones. The DVD also includes a theoretical part that explains the work of callanetics, as well as complexes for individual parts of the body, if you want to target a specific problem area.
Is the Callanetics-Evolution program better than older video programs?
The original complex works great and has changed millions of figures in its 30 years of existence.
The new program offers the same exercises as before with a few new exercises, but includes more information about the method.
Are there a lot of jumping and shaking in the Cardio-Callanetic complex? No, there are no jumps in the complex, you can train barefoot!
Cardio Callanetics is true to Callan Pinkney's philosophy of "meditation in movement", combining the fluidity of ballet and yoga with a lower rhythm than low-impact aerobics, allowing more muscles to be recruited and more energy to be burned.
Callan Pinckney's years of ballet training have had a big impact on the training program and from the outside it doesn't look like much of a workout, but once you try it you will immediately feel your muscles responding and the fat melting away! People with poor coordination also note that Callanetics makes their bodies more graceful and improves coordination. Plus, there are three intensity levels, so no matter what your fitness level, you can choose the right one

Callanetics is a fairly new type of exercise that involves exercises for muscle contractions and stretching. Callanetics is a gymnastics exercise that requires a correct, responsible approach to both physical preparation and the execution of exercises. In addition, an important factor is also the type of clothing that needs to be selected for callanetics.

Callanetics is very closely associated with yoga asanas. It consists of 29 static exercises. In callanetics, each of them requires good muscle tension throughout the body. Such exercises allow you to strengthen your entire body and keep your muscles toned. But it is very important before you start practicing callanetics to prepare well for them. We are talking about physical training, since this type of fitness is not suitable for everyone. If you are not used to physical activity, callanetics can be harmful to your health. It is better to consult a doctor before deciding to take such classes. In addition to physical preparation, you need to take good care of what kind of sportswear you need. We will tell you about this.

If we talk about what requirements clothing for callanetics has, they are identical to the requirements of yoga.

First of all, these are the following points:

Elasticity. Of course, all the numerous asanas that are included in the program cannot be performed in poorly stretchable clothes. Otherwise, you risk ending up with a torn item. Many stretching exercises in callanetics require well-thought-out form.

Comfort. Even if the clothing is stretchy, it can still be uncomfortable. To avoid this, it is better to select things individually according to your preferences. Some people are comfortable in pants, while others feel much better in shorts. Everything is very individual, but the principle of comfort applies in any case. A feeling of discomfort can greatly prevent you from practicing callanetics to your full potential, so do not neglect this point.

Hygroscopicity. Clothing should not create a greenhouse effect. During fitness, yoga, callanetics, the body must breathe and feel a surge of energy, and all this will be impossible if the thing does not breathe and retains all the moisture inside.

DjenDance is a company that tailors clothes specifically for such activities. We make sure that our clients can freely practice not only callanetics, but also their favorite sport and feel even better. Bright and stylish costumes from DjenDance make you feel even more confident and make your classes more enjoyable. It’s very easy to buy such things in Kyiv thanks to a resource like DjenDance. In addition, the price of the suits is affordable, so the cost will not be the reason that will leave you if you want to buy something.

Delivery of callanetics products that you order in the DjenDance online store is carried out to all cities of Ukraine.