Callanetics at home
Callanetics at home can help improve shape, without the services of a coach - just purchase the video course.On the rules of implementation of the complex, and we invite you to learn.
Technique exercises is to take and hold certain positions of the body.Callanetics is considering all (including those located deep) muscles.Despite the fact that the training system has little contraindications before you begin any of the complex to visit a doctor.
First recommended to exercise fewer than indicated in the complex - the load should be increased gradually.Selectively performing the exercises, do not forget that they have to work out different muscle groups (they need to stretch slowly, slowly, with a little effort).Pose need to hold the recommended amount of time.Control your breathing - it has to be calm and measured.
set of exercises - warm
Muscle tension Hold 12 seconds and repeat each movement twice.
• Stand erect, pull up the spine, mentally controll
• Gently sit down, cross your arms in front of him at the bottom.Lift up your arms to the side and up, take a deep breath, stretching up and then bend your knees again, through the lower side of the hand and exhale.Repeat several times.
• Perform circular motions shoulders, lifting them up and forward at first, and then retracted (to the blade) and lower down.
• Spread the legs shoulder-width apart.Straighten your spine, as in the first warm-up exercises.Stretch the crown up.Then, tilt your head to the left shoulder (linger long), pull back the crown up, lean to the right shoulder.Similarly follow leaned forward.Then pull the left neck - chin parallel to the floor.Repeat the movement to the right.Then pull the neck back and forth.
• Feet shoulder width apart, hands raskinte in hand, parallel to the floor.The pelvis is slightly pull forward, tighten your buttocks.Stretch up the crown.Pull body to the left.Hands are in parallel planes and extend in different directions (one - to the right wall and the other - to the left).Climb up, pull up the spine, bend to the other side (arms are parallel to the plane, pulling the body in opposite directions).Repeat the exercise, trying to reach out even more.
• IP the same, but now lift up your hands.Stretch.Deep breathing, bend to the right (shoulder - on the same level).On the exhale, pull the body even more, then lower the feet, with the back rounded and slightly bent at the knees.Then lift the body and hands.Repeat the movement in the other direction.
Contraindications Do not engage in Callanetics:
- elevated body temperature;
- in the presence of pain during the execution of the complex;
- in the presence of purulent processes;
- in asthma.
Without control a coach can not deal with people who have problems with the cardiovascular system and the spine.
Pets lessons Callanetics certainly provide a positive change, but training under the guidance of an experienced instructor is still preferable.Sometimes it is difficult to exactly reproduce the movement (to help save the class front of the mirror).