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KALLANETIKA: BASIC EXERCISES

Doing these exercises from callanetics 2-3 times a week for an hour, you will quickly lose weight and correct figure flaws
Warm up
1. In the standing position, feet shoulder-width apart, perform the head bends: first, 5 bends in each side, then 5 times back and forth and complete the exercise with 5 circular motions in each side.
2. Stand up straight with your feet shoulder-width apart. Raising your hands up, gently reach for them with your whole body, while becoming on tiptoe.
3. Stand straight, then bend your knees slightly and bend your body slightly forward. From this position, stretch your arms forward and slightly upwards.
4. Staying in the same position, pull back the straightened arms and stretch the neck and chin forward. Keep your back straight.
5. Stand up straight with your feet shoulder-width apart. Gently lean the body down, trying to clasp your ankles. Awaken in this position for about 60 seconds.
Back exercises
1. Starting position: lying on his stomach. Extend your left hand forward and your right hand under the head. At the same time, lift your left arm and right leg from the floor and hold on for about 60 seconds. Then change hands and do the exercise for the right arm and left leg.
2. Starting position: lying on your stomach, hands under your head. Without taking the socks apart, raise them off the floor. Hold them in this position for 60 seconds.
3. Starting position: lying on the stomach, legs apart. Rest your hands on the floor at shoulder level, lift your torso as high as possible and stay in that position for 60 seconds.
4. Starting position: standing on all fours, hands rest with palms on the floor at shoulder level, knees – at the level of hips. Round your back on the inhale, and on the exhale – bend. Perform this exercise 10 times.
Exercises for the abdominal muscles
1. Starting position: supine, legs bent at the knees. Grab the palms of your hips and pull your hands to your legs, then stretch your arms parallel to the floor. Hold this position for about 60 seconds. Make sure your chin is pressed to your chest and your back is rounded.
2. Starting position: lying on your back with your legs raised to the level of 90 degrees. Hand tighten the torso to the legs, then stretch your arms parallel to the floor. Hold this position for about 60 seconds. Make sure your chin is pressed to your chest and your back is rounded. To complicate the exercise, lower your legs to a level of 45 degrees.
Leg exercises
1. Starting position: sitting in Turkish. Kneel without hands, and then return to the starting position again. Perform this exercise 50 times.
2. Starting position: supine, arms and elongated along the body, and legs slightly bent at the knees. Without using your hands, lift your legs and lower back 10-15 cm from the floor, and after a while return to the starting position. Perform this exercise 100 times.
3. Starting position: stand straight. Bend one leg and crouch slightly on the other. Perform this exercise 50 times for each leg.
Exercise for the buttocks
Starting position: standing on tiptoe next to the back of the chair, heels together, socks apart, back straight. Perform deep squats with three pauses in the direction of travel. The first pause – at the level of slightly bent knees, the second pause – crouched a little lower, and the last – at the lower point of the movement. Keep your knees apart to sit as far as you can. By the same principle go up. Perform 10 squats. If necessary, stick to the back of the chair.
Exercises for relaxation
1. Starting position: sitting on the floor, straighten your legs in front of you. Gently stretch your hands to your legs, and, clasping your legs with your hands, relax. Awaken in this position for about 60 seconds.
2. Starting position: sitting on the floor, spread your legs apart. Stretch your hands in front of you. Awaken in this position for about 60 seconds.
3. Starting position: sitting on the floor, spread your legs apart. Lean to the right and, with your arms wrapped around your right shin, awake for 30 seconds. Repeat the exercise for the other leg.
4. Starting position: lying on his stomach. Perform free swinging with legs bent at the knees.
It is important:
1. Never squeeze out more than you are currently capable of. If you fail to perform any exercise, then replace it with a lighter one or perform fewer repetitions, the main thing is not to overstrain yourself!
2. If there is such an opportunity, then do callanetics in front of the mirror. This will allow you to observe how you perform the exercises and better record movements.
3. Do not hold your breath, try to breathe as you usually do.
4. Try to engage in complete silence, other sounds can knock the pace.
5. If during exercise, there is pain or a feeling of discomfort, then the activity should be stopped and no risk to health.

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