In the last article, we found out whatCallanetics and to whom it is ideal. Today we offer you a complex of exercises callanetics. Doing it, do not forget to observe the basic rules of callanetics, listed in the first article.

The complex of callanetics includes 7 groups of exercises, depending on which muscles are trained.

Exercises Callanetics. Warm up


Complex of Callanetics exercises

A complex of exercises of callanetics withWarm-up. This is a very important stage of training, as it is the warm-up that will help prepare the muscles for the main exercises, introduce them into tonus, "warm up" and activate blood circulation.

Exercise 1. This exercise will help relieve the tension of the glutealMuscles. Sit on a chair with armrests. Rise, leaning on the armrests, while keeping your back straight and raising your chin higher. Do the exercise 40 times.

Exercise 2. Stand up straight, spread your legs to the width of your shoulders. Straight arms lift up. Pull in your stomach, feel like you are getting a little higher due to this. Bend your knees, half-splay, and stretch forth straight arms, as if reaching for something. Bend forward and stay in this position for about a minute. Staying in this position, take straight hands back and pull out the chin and neck. Again, pull your arms out in front of you and pull them back again. Repeat the exercise 5 times.

Exercise 3. This exercise callanetics will help warm upMuscles of the shoulder girdle. Stand up straight, place your feet shoulder width apart. Spread the straight arms to the sides at shoulder level, turn them palms up. Take your hands straight back, trying to connect the shoulder blades. Slowly move your shoulders, try to touch your fingers behind your back. Repeat the exercise 100 times.

Exercise 4. This exercise will tone the waist muscles. Stand up straight, place your feet shoulder width apart. Place your right hand on the outer side of your left leg (feel for the protruding pelvic bone - that's it and put your hand on it), and pull the straight left arm up. Pull the left side of the body with your arm raised as far as possible. Pick up the buttocks, the pelvis pull a little forward. In this position, hold for a minute. Make a slope to the right side. Repeat this exercise 10 times in each direction.

Exercise 5. This exercise in the warm-up of the complexCallanetics will help warm up the muscles of the legs and back. Probably, first you will do this with bent knees, later when doing this exercise the legs will be straight. Lean forward, touch palms (palms, not just fingers) with the floor. Hold in this position for a minute and clasp your hands with your feet from the inside, as low as possible. Lower your shoulders, head to your knees. Smoothly move the body towards the legs. After the body is moved to the feet a few centimeters, girth with both hands the calves of the left leg above the ankle. Pull the muscles of the back and hips, counting to twenty. Relax and put your hands on the floor, arching your back. Repeat the same on the right foot.

Exercise 6.
This exercise in a set of exercises callaneticsIs intended for the muscles of the neck. Stand up straight, place your feet shoulder width apart. Pull in the abdomen, strain the gluteus muscles, push the pelvis forward, lower the head, touching the chin between the collarbones. Slowly turn your head to the left, lifting your chin up. Count to five and return to the starting position. Repeat this exercise on the right side. Do the exercise 5 times in each direction.

Exercises of callanetics for abdominal muscles

Complex of Callanetics exercises

Exercise 1. Lay down on the floor, hands stretch along the body,Bend your knees and spread them out a little. "Bend" back to the floor, as far as possible. Raise your hands, grasp them by the inner side of your thighs. Slowly raise your head, tearing your shoulders off the floor - only they should rise, the rest of the body, starting from the shoulder blades, should continue to touch the floor. Just slowly take your head and shoulders back, detaining them at a level of 10-15 cm from the floor. The head should be directed upwards. Repeat the exercise 3 times. Relax.

Exercise 2. Lay down on the floor, hands stretch along the body,Bend your knees and spread them out a little. Raise both legs above the floor at a height of 10-15 cm. Raise the head and shoulders, while lifting the perpendicularly to the left half of the leg and lowering the right leg to the floor. Thus, the legs form a right angle. Hands at this time should be stretched directly in front of you, as if you are drawn to something. Part of the back from the shoulder blades and buttocks while continuing to touch the floor. Repeat the exercise 10-15 times.

Exercise 3. Lie down on the floor, straight arms stretch along the body,Bend your knees and place them lightly. Raise the straight legs upwards so that they form a right angle with the floor. Grab your legs with your hands and pull your head and shoulders to your knees, lifting them. Release your legs and stretch your arms outright, as if trying to reach them for something. At the same time slowly swing the upper part of the body. Repeat the exercise 100 times.

Exercises callanetics for the legs

Complex of Callanetics exercises

Exercise 1. To perform this exercise, you will needchair. Stand at the back of the chair and lean against it with the palms of your hands that are shoulder width apart. By connecting the heels, lift the toes as high as possible, while bending and slightly turning the knees. Keep your back straight, relax your shoulders. Lift your head up. Strain the gluteal muscles and give the pelvis forward. Hold in this position for a minute and return the pelvis to its original position. Go down for 3 cm, continuing to keep your legs bent at the knees, and the heels together. Wait a minute, balancing. From this position, repeat the raising and lowering by 3 cm 2 more times. Thus, each exercise includes 3 uplifts-3 cm. Execute the exercise 10 times.

Exercise 2. This exercise in a set of exercisesCallanetics is similar to the previous one. It differs in the degree of muscle tension - it should be lowered at this time by 6 cm. At the same time it is worth keeping the back straight, the heels together, and the legs - bent at the knees. Execute the exercise 10 times.

Exercise 3. You will need a chair again. Stand up so that the straight left leg that was raised parallel to the floor rests on the back of the chair. Raise your hands up and pull the body out, as if trying to get as high as possible. Make the slope of the trunk to the foot resting on the chair. Perhaps in the first training you will not be able to touch the tips of your toes - do not despair, everything will come with time. Relax, put your head and hands on your foot in any place convenient for you. Slowly move the trunk in the direction of the knee forward and backward. Do about 50 such movements, repeat the same thing, standing on the left foot.

Exercises of callanetics for the buttocks and thighs


Complex of Callanetics exercises

Exercise 1. Take a chair, put it back to yourself,Sit in front of a chair on your left buttock. At the same time, bend the left leg in the knee, pressing the foot to the floor, and pull the right leg to the right and back and also bend in the knee. The right foot is relaxed. With your left hand, hold the chair, and put the right on the thigh and push it forward, resting your right knee on the floor. Tear the right foot off the floor, while keeping the back flat and keeping the buttocks and pelvis pointing forward. Try to lift the right knee 5-6 cm from the floor and move the foot 2-3 cm back. Smoothly return 2-3 cm forward. Repeat 20 times for each side.

Exercise 2. Take a chair, put it back to yourself,Sit in front of a chair on your left buttock. At the same time, bend the left leg in the knee, pressing the foot to the floor, and pull the right leg to the right without tension. Turn your legs so that your fingers rest on the floor. Raise your right foot 5-7cm from the floor and stay in this position for a minute. Repeat the exercise 20 times in each direction.

Exercise 3. Take a chair, put it back to yourself,Lower yourself in front of the back of the chair to your knees, holding hands with it. Straighten shoulders, torso deflect back, strain the back and pull the pelvis forward. Lean forward, arching your back and sipping your spine. Do not tear off the foot from the floor, gently raise the right knee up and tilt it sideways. Count to five and raise the right foot over the floor by 3-4 cm, move the knee 2-3 cm back and return to the starting position. Repeat the exercise 50 times in each direction.

Exercise 4. The starting position is the same as in the previous exercise. Pull the straight right leg to the side, turn the knee and the foot in the direction of the floor. Strain the muscles of the buttocks, push the pelvis forward and lift the right leg to a height of 6-8 cm from the floor. Hold in this position for a minute, lower your leg. Repeat the exercise 50 times in each direction.

The final set of exercises kallanetiki on stretching of muscles

Complex of Callanetics exercises

Exercise 1. Sit on the floor, stretch the muscles of the whole body. Lean your hands on the floor behind your back. Straighten your legs forward as wide as possible. Lower your torso to the floor, trying to "squeeze" your whole body into it.

Exercise 2. Sit on the floor, stretch the muscles of the whole body. Lean your hands on the floor behind your back. Turn the body to the left, put your hands on your leg as far as possible below the knee. Lean towards the knee, stay for half a minute in this position and move forward more. Return to the starting position. Repeat the exercise 50 times in each direction.

Exercise 3. Sit on the floor, close the straightened oneslegs. Tilt the body forward until it stops, put your hands on your legs and continue to stretch forward. Having reached the maximum possible point, stay in this position for half a minute and try to stretch forward a little more. Return to the starting position. Repeat the exercise 50 times. Ideally, by performing this exercise of callanetics, you must touch your knees with your head.

Exercise 4. Lie on the floor, raise your chin up. Lift your left leg up and wrap your arms around her from behind. Hold in this position for half a minute and smoothly pull your leg to your chest. Do the exercise 50 times with each leg.

Exercise 5. Lie down on the floor, bend your arms at the elbow forHead. Bend the left leg and move it over the right, pushing the left knee to the right elbow. Elbows must be in contact with the floor. Do the exercise 50 times with each leg.

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Callanetics exercises for the pelvis

Complex of Callanetics exercises

Exercise 1. Go down on your knees, pull up the wovenBetween each other, stretch your arms. Raise yourself by 15-20 cm and again pull up. Staying in this position, move the hips to the left. Keep your head and shoulders high. Smoothly describe the circle with a basin. Stretch your hips to the right. Repeat the exercise left-right 5 times, without touching the heels with the buttocks.

Exercise 2. Stand on your knees, join the feet, wovenRaise your hands above your head. Stretch up, making every effort. Gently drop down, letting the buttocks to the heels. Without touching the heels, strain the gluteus muscles and stay in this position for a minute. Repeat the exercise 10 times.

Exercise 3. Stand on your knees, join the feet, wovenRaise your hands above your head. Strain muscles of the abdomen and buttocks. Tilt the body back, stay in this position for 10-15 seconds. Repeat the exercise 10 times.

Exercises callanetics for the legs

Exercise 1. Stand on your knees, connect your legs and feet together. Lean back, leaning your palms on the floor behind your back. Strain muscles of the abdomen and buttocks. Push the pelvis forward and up. Hold this position for 10-15 seconds. Repeat the exercise 10 times.

Exercise 2. Sit facing the back of the chair (place the chair on theDistance of elongated legs). Spread your legs, placing your feet against the back legs of the chair. Socks pull, hands lean against the floor. Torso slightly tilt forward, not straining. Squeeze your feet and feet, straining your thigh muscles as if trying to break your legs with a chair. When in this position, count to one hundred. Repeat the same exercise, placing your hands in front of you, between your hips.

Performing a set of exercises callanetics, rememberThat individual approach is important here. Classes should not be exhausted, done through force, and even more so through pain. All exercises are done slowly and smoothly. Do not forget about the correct breathing during their execution.

After a month or two you will already be able to brag of the achieved results: a good stretch, increased muscle tone, a decrease in volume and discarded excess kilos.