The system is based on stretching and static exercises, causing the activity of the superficial muscle groups. Therefore, when you exercise quickly start to lose weight deeper areas of the stale of adipose tissue.
This unique system of exercises popular in the US and Europe because 1 hour lessons callanetics gives the body a load equal to 7 hours of classic gymnastics or 24 hours of aerobics. If you do not like sudden movements, jumps, then callanetics for you!
The number of movements performed in practicing callanetics, ranges from 30 to 100 on each exercise. And not slip. This is the basic principle of gymnastics. Movements are not sharply and without any jerks. The signal to stop gymnastics will light a painful condition in the muscles.
In the course of employment may from time to time to drink mineral water, it is not forbidden.
During exercise
- all muscles develop evenly;
- metabolism - metabolism in muscle mass increases, so doing, you burn more calories;
- learning to use small muscles, isolating this large, you have a completely new and unusual feelings for you.
First do exercises 3 times a week for an hour. Receiving feedback from practice, reduce them to 2 times. When you reach success, symbolic "fee" per week for good health and good mood will make with pleasure.
Starting position for all exercises - legs shoulder-width apart, back straight, stomach in. Adopting the correct posture, keep it depending on the initial level of your physical training 60-100 seconds, feeling the tension in every muscle. Each workout begins with a warm-up.
Warm-up
- Stand on your tip toes, raise your arms up and stretch the whole body. His shoulders straightened, you seem to strive upwards.
By fast, slightly bending his knees, body slightly tilt forward.
- Stretch their arms forward and slightly upward, keeping your back perfectly straight.
- From this position, pull straight arms (palms up) ago. Neck and chin pull forward, back perfectly straight.
- Tilt the body forward so that it is parallel with the floor, pull your hands apart, knees straight. Stretch yourself.
The main part
These exercises are useful for the muscles of the thorax and back.
Hands crossed in front of him, like you want to hug yourself, and feel how tensed all the chest muscles.
- Extended arms move back and slightly upward. Nathanias, as the bow string.
- The same, slightly bent at the elbows, palms exactly are committed to each other.
These 3 exercises will help to create a beautiful line of hip, removing all unnecessary, and tighten the buttocks.
- Perform a deep bend forward, direct hands almost touch the floor (60-100 seconds). Then slowly turn your torso to the reference straight leg. Torso like "lies" on the leg, tightly clinging to it, and the main burden falls on the back of the thigh.
- Hands grasp the ankle. You should feel a pleasant feeling of warmth. Then, turning to the other leg. This exercise is ideal for people leading a sedentary lifestyle.
- Legs shoulder-width apart. Lean forward, hugging her knees, palms, elbows spread to the sides. You seem to want to push the body between the legs.
Legs together. Lean forward, gently clasp your hands, knees and oddites them in the nose.
The ideal form
Starting position for all exercises - standing straight, feet hip-width apart, toes slightly expanded in hand.
- Left hand lay on his stomach, closer to the outer side of the thigh, pull right up.
- Lean to the side so that the arm was parallel to the floor. Stretch, straining every muscle, and keep this position 60-100 seconds. The same, performing the tilt in the other direction.
- Follow the previous exercise, gently shaking slightly bent at the elbow with the right hand from left to right, tensing and relaxing muscles, within 60 seconds. Next minute, keep this position still. The same with the left hand, leaning in another direction.
- Similar to the previous exercise, but the left hand freely down along the support leg, as if trying to reach her heels. Right hand pull parallel to the floor, as if trying to something to reach out. Try to bend down even lower. Keep this position for 60 seconds. The same, leaning to the left.
- Make 10-15 rotations of the body, fixing the lower part of the body, first in one, then in other party. Then do 10-15 rotations of the pelvis, keeping motionless torso. Repeat the exercise again.
- Hands on hips, shoulders straighten, tighten your abdomen, gluteal muscle strain. Turn your head slowly to the side, chin while raised, eyes looking up. Hold this position for 10-12 seconds. The same in the opposite direction. Repeat the exercise again.
- Turn your head 90 degrees strictly to the side, feeling the tense muscles of the neck. Don't help yourself with the movements of the shoulders. Do exercise 2 times in each direction, keeping the position for 10-12 seconds.
- Follow 2 turning his head left and right (it is omitted, the chin almost touches the chest, lingering in the extreme positions. It helps to relieve muscle tension.
All movements done slowly, smoothly. No jerks! Study regularly 2-3 times a week for an hour. And remember: success comes to patient!
Tight stomach and nice hips
These 12 exercises - the final part of the complex callanetics.
Doing 2-3 times a week for an hour, you will quickly get rid of the flaws, to lose weight, acquire a charming form.
The first 4 exercises follow, lying on his back.
- Lift one leg up at a 90 degree angle and the other at 5-10 cm from the floor. Both legs are straight, and socks are stretched. Pull your hands forward, as if trying to reach something. Try to detach the blade from the floor. Keep the pose for 60 seconds. The same, by changing the position of the legs.
- Take the same position as in exercise 1, except that the leg is parallel with the floor, bend at the knee. The foot rests on the floor. Hold the position for 60 seconds. The same, by changing the position of the legs.
Legs, knees bent, lift up. Pull your hands forward parallel to the floor, palms bent, you just hit the wall. Lift the chassis. Take 60-100 seconds.
Legs, knees slightly bent, lift up. Socks are stretched. Straighten arms in front of you, try to lift the body. With your fingers, if you are trying to reach socks. Keep this position for 60 seconds.
- Lie on your right side. Legs up, knees bent up. Lift the body, pull your hands forward. One of them you seem to want to reach for the heels. Hold the position for 60 seconds. After a short rest, repeat the exercise. Then, turning to the other side.
- Sit on the floor. One leg bend at the knee behind him, the other pull to the side (sock also elongated and lean her body as low as possible. Hands try to embrace this leg. Keep the pose 60-100 seconds. The same, by changing the position of the legs.
"Sit down right side to support (it can serve as an ordinary chair), bend your legs at the knees. The body weight on the right hip. The right hand grasp the chair, the left put on the thigh of the right leg. The back is straight. Slightly lift the left leg off the floor (no more than 5-10 cm). Gently swing it up and down. Note: the lower leg is parallel to the floor. Perform each exercise for 60 to 100 seconds (if it is difficult, then 2 sets of 30-50 seconds each). Then repeat it. The same, turning to support the other side. Do this exercise, shaking for 30 seconds forward-backward raised above the floor on one, then the other leg.
- Reclining on the bent supporting leg and leaning his hands on the floor, swing the other leg straight at the knee (sock stretches, heel facing up) 100-120 seconds. The same, by changing the position of the legs.
- Lying on his back, arms outstretched to the sides, straight leg raise up. Then gradually lower it to the side, while turning the head in the opposite direction. Blades from the floor do not separate. Gently swing the leg with an amplitude of 5-10 cm from the floor 60 seconds. The same, by changing the position of the legs.
"Sit down, widely spreading legs stretched out socks. Tilt your body to the left leg, trying to touch her breast. Save position 60-100 seconds. The same, turning the body to the right leg.
- Without changing the original position, gently tilt the body forward. Hands fold in front of him on the floor. 60-100 seconds swing the torso up and down.
On their knees, straight arm pull over the head, abdomen pull, keep your back straight. Perform a soft springy propriedade without touching the buttocks, heels, 60 seconds.
- "Lucky dozen" exercises will provide you with a flat tight stomach and give the thighs of beautiful shape, reducing their volume.
Source:
Women's Magazine
No comments:
Post a Comment