Callanetics with Tatyana Rogatina: effective weight loss

Tatyana Rogatina: who is this?

This is a Russian certified fitness trainer. Her main achievement is two unique callanetics complexes. The first complex is intended for beginners and for those who know the basics of such training. The second complex is for more advanced ones.

Why should you give preference to callanetics with Tatyana Rogatina?

This set of exercises helps not only tighten muscles, but also get rid of problem areas. The positive effect of exercise is manifested in:

• working out deep muscles;
• strengthening the muscle corset;
• improving metabolism;
• activation of blood circulation;
• improving stretching and flexibility;
• getting rid of back pain.

The main advantage of such training is that they do not require special equipment, since the work is done only with your own weight.

All training is conducted in Russian and with a detailed description of all exercises. During training, you receive a low impact load, so there is no harm to your joints.

Full course of callanetics with Tatyana Rogatina - video

Each exercise is designed in such a way that many muscle groups are simultaneously involved in the work. You won’t be able to build them up, but you will be able to strengthen your abs and give a beautiful shape to your arms, buttocks and chest within the first month of classes.

The best part is that you don’t need special equipment like dumbbells, a jump rope, or a fitball. You can train at home using pictures on the Internet or videos from the creator herself and her followers, which, fortunately, have been translated into Russian and allow you to complete the course while listening to the trainer’s commands, without being distracted by looking at the screen.

Tips for beginners

Callanetics exercises for beginners are better to choose simple ones that do not require special skills, even if you have a sports background. You should not speed up the pace, there is a completely different principle here - stay in a static position for 10-20 seconds and smoothly return to the starting position.

The first week it will be quite easy to perform the complex, then the muscles will make themselves felt, and it will turn out that the load on the body is quite sufficient to get leaner and prettier. They begin the exercises with a warm-up, then move on to the main exercises, each of which is repeated 10-15 times.

It may seem boring if you don't meditate or just let go of your thoughts, leaving your mind clear and unclouded by worry.

It is important to monitor your breathing and maintain equal intervals of inhalation and exhalation, saturating the body with oxygen, without stopping the usual rhythm during the static hold of the pose. Fitness trainers advise how to make the period of mastering gymnastics easier:

• include slow, beautiful music, for example, Reiki healing melodies with interval bells showing time periods of 1-2 minutes to make it easier to navigate;
• give up daily training in favor of 3 times a week, this will provide the body with sufficient work and prevent overwork;
• gradually come to holding one pose for 60 to 100 seconds, starting with 10-20;
• understand that correct execution is more important than the duration of fixation;
• move smoothly and leisurely, preferably under the corrective supervision of a trainer;
• For the first time, it is enough to perform 15 exercises of 5-10 approaches.

What is Callanetics. Callanetics Exercises for Beginners. Static Training

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Nuances of contraindications

Callanetics is an almost safe practice, but if a person has doubts or has recently had surgery, it is better to consult a doctor about the load on the muscular frame. If you do not strive for Olympic heights and increase the load gradually, then overwork and complications in the activity of the heart and blood vessels will not occur

Particular care should be taken by those suffering from varicose veins of the lower extremities: too much stress provokes thromboembolism. Gymnastics can aggravate existing diseases if you have:

• bronchial asthma, pulmonary and heart failure;
• strabismus, progressive myopia, eye pressure;
• acute infectious and viral lesions of the body;
• abdominal surgery less than a year ago;
• hemorrhoids, vertebral and umbilical hernia;
• excessively mobile vertebrae.

Cesarean section deserves special attention, after which women strive to restore their former form and wonder about the timeliness of exercise.

If the operation was abdominal, then you need to wait a year or a year and a half, and do it only after the doctor’s approval.

Since in the 21st century cesarean sections are performed using a laser, most gynecologists allow gentle exercises after six months with a good ultrasound result.

Callanetics for beginners

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Callanetics lessons for weight loss: video, description of exercises

Callanetics: exercises for losing weight in problem areas

There are a large number of callanetics techniques and complexes for problem areas. The most popular and effective ones will be presented below.

Callanetics with Tatiana Rogatina

Tatyana Rogatina uses static poses and stretching as a basis in her lessons. One lesson with Rohatina will take approximately one hour. Immediately before class, you need to do a warm-up, and then you can start special exercises.

During classes, even those muscle groups whose existence could not even be suspected are used. Callanetics lessons can be downloaded on the Internet or purchased on DVD.

Callanetics with Ekaterina Rykova

Ekaterina Rykova has released her own video course on callanetics, which is based on Callan Pinkney’s exercises. Rykova claims that it is enough to exercise 2-3 times a week for an hour to achieve the desired result and get your body in shape.

In her lessons, Rykova clearly explains how to combine breathing with exercise.

Callanetics with Inga Dubodelova

Inga Dubodelova’s gymnastics allows you to get rid of extra pounds, eliminate shortness of breath, improve blood circulation, and normalize blood pressure.

Callanetics with Inga Dubodelova will teach representatives of the fair half of humanity to control their own body. Thanks to the instructor's accessible explanations, classes will be held in a great mood, without fatigue or overexertion.

Callanetics for belly slimming

An effective complex for losing belly fat consists of the following exercises:

• You need to lie on the floor, bend your knees. You need to reach between your knees with your palms, lifting the shoulder girdle. You should stay in this pose for a minute, then slowly return to the starting position.
• Lying on your back, you need to raise your right leg perpendicular to the floor, and slightly raise your left leg above the floor. Legs should be straight and toes pointed. It is necessary, while in this position, to lift your shoulder blades off the floor and stretch your palms forward for a minute. Repeat the exercise for the other leg.
• To perform the exercise, you need to lie on your side, bend your knees and slightly raise them above the floor. Next, you need to stretch your hands to your heels for 60 seconds. Repeat the same while lying on the other side.

Callanetics for slimming thighs and buttocks

• You need to sit on the floor and spread your straight legs to the sides. The right leg should be bent and both hands should be reached towards the left. Hold the position for a minute, then repeat the same for the other leg.
• You should lie on the floor, bend your knees and spread them shoulder-width apart.
  First you need to lift your right leg and throw it to the left. In this case, the head should look to the right. It is necessary to repeat the exercise slowly, alternating legs.

Callanetics exercises for weight loss for beginners

For people who have not previously practiced callanetics, some exercises may seem very difficult. For this reason, a special complex has been developed for beginners:

• You need to stand up straight, straighten your back, and spread your legs slightly. Slowly bending your knees, bring your arms forward and hold for a minute. Then the arms should be moved back, and the head and neck should be brought forward. Stay in the position for 60 seconds. Number of repetitions – 5.
• You need to stand up straight and extend your right arm up. In this case, you need to reach with your right hand towards the ceiling, and with your left towards the floor, holding the position for 60 seconds. Do 10 reps.
• You need to lie on your back and raise both legs perpendicular to the floor. You need to try to raise your shoulders and arms up and hold the pose for 20 seconds. Repeat the exercise 20 times.

We also recommend that you read the article Hula Hoop for weight loss.

Features of callanetics from Tatyana Rogatina

Such fitness, at first glance, may be simple and ineffective, but this is not so. If all exercises are performed correctly, you will feel intense work of all muscles, and the body will be under maximum tension.

This set of exercises differs in that there are no sudden movements and jumps. Each pose should be held for a certain time .

Thanks to this technique, the muscles are well stretched and strengthened. The main thing is that training is regular.

During execution, you independently control the load level. Monitor how you feel and gradually increase the pressure. Over time, you will notice that your body has become more flexible, since with this type of fitness you strengthen the deep muscles. Please note that during aerobics and shaping these muscles do not work.

Training from Tatyana Rogatina is aimed at strengthening all muscle groups. By watching the video, you can see the correct technique. Throughout the video, the trainer gives valuable recommendations, adhering to which you can get the maximum effect from your classes.

The main thing is not to overstrain your muscles during exercise; the load should increase gradually. You should exercise until you get tired or there is slight pain. On average, one lesson lasts 1 hour. Lessons like this are an excellent basis for stretching.

At the beginning of each lesson, you should do a short warm-up , which will help warm up the muscles and prepare the body for active work. After training, you should begin a special set of exercises.

During training, it is very important to arrange your breathing correctly. Proper breathing will help you not get tired during exercise. One exercise should last an average of 1–2 minutes.

Callanetics for weight loss at home

Hello, dear blog readers! Topic: “Callanetics for weight loss” will not leave any girl indifferent. By performing simple exercises, in a short time you can tighten your stomach, make your hips, legs, buttocks strong, and get rid of excess weight.

This type of training is gaining increasing popularity. The essence of callanetics is alternate tension and relaxation of muscles with fixation in each position for a minute or more. The training takes place at rest without sudden movements or jumps.

Differences from other types of training:

• Pilates is focused on the correct breathing process, but the metabolism is much slower than from callanetics.
• Yoga is more aimed at connecting man with nature. Yoga is more a philosophy than beauty and proportionality of the body.
• Shaping and aerobics are more suitable for young people, as there are a lot of jumps and movements at a high pace. During exercise, the heart beats faster, blood pressure and pulse rate increase. Callanetics, on the contrary, brings a person to a calm state.

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The advantages of the static type of training also include saving time without compromising the quality of the classes.

Calories are reduced no less than with other types of training. In just an hour you can lose 310 calories, and in a month of regular exercise you can lose 8-10 kilograms. What causes the fat burning process? Thanks to specially selected body poses that help not only lose weight, but also get rid of pain in the lower back, shoulders, and neck.

Gymnastics does not require special equipment, a suit or shoes, so you can practice at home. All you need is a mat and light clothing.

What are the benefits of callanetics for ladies of an “elegant” age? Because it effectively fights flabby muscles and cellulite, it develops flexibility and plasticity. Men and women develop softness and gracefulness in their movements, and a beautiful posture is formed. As a result, the person looks much younger than his age.

Contraindications:

• Less than a year after any operation;
• Serious vision problems;
• Acute asthma;
• Serious diseases of the spine;
• Varicose veins and hemorrhoids. You can't squat;
• Recent illnesses.

The rules are especially important for beginners.

When callinganetics, much attention is paid to breathing. You need to breathe through your nose without losing your rhythm. It is important that your breathing does not become harsh and deep. It should be calm and superficial.

Occasionally there may be short breath holds. When exiting the accepted pose, you need to take a calm breath, and between exercises, take deep exhalations.

This type of breathing helps fill the cells with oxygen, which allows you to achieve the desired quality of metabolic processes.

1. I.P. standing, feet shoulder-width apart. Raise your arms up to your sides, straightening your chest. Inhale-exhale, arms down, palms turned parallel to the floor, 6 repetitions.
2. Bend your arms at the elbows, place your hands on your shoulders. Do side bends, 5-6 bends in each direction.
3. The body is straight, rotate your hips in both directions 12-15 times.

Main part

Each pose must be held for 30-60 seconds, repeating 5-6 times:

1. Standing, feet shoulder-width apart, shoulders down. Extend your arms, then connect them behind your back, bringing your shoulder blades together.
2. While sitting, place one hand on your stomach, round the other, raising it above your head. Slowly bend behind your hand. Then in the other direction. (The waist will become thinner).
3. Stand facing the support, grasping it with your hands at chest level, heels together. Push your pelvis forward, swinging it, bend at the lower back, and squat slightly. Then push your pelvis out further and sit down even deeper. Hold for 30 seconds and return to I.P.

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Reviews

I used to do aerobics, but then I decided to find something new. I found lessons from Tatyana Rogatina on the Internet. The first classes were a little boring for me, since the training lacked rhythmic movements and jumps. At first it was very difficult for me to stand in a static position. After two months of training, I noticed a visible effect from the classes.

Valeria

I’ve been watching online training for three months now and trying to follow them. At first it was very difficult to adjust my breathing, but over time I managed to do it. When I started breathing correctly, I noticed that I became less tired during exercise. By the third month I noticed results, I lost a little weight and my body became more toned.

Marina

A friend advised me to download video tutorials with Tatyana Rogatina.
I've been doing it for two months now. I noticed how my body became flexible. During classes, I feel like every cell of my body is working. I recommend such classes to those who do not like aerobics, but still want to look good. Victoria

What is callanetics

This sports area includes a set of stretching exercises for deep-lying muscles; exercises develop greater muscle activity. In another way, it can be called “slow yoga”, which has a lot of physical activity. If you devote an hour a day to callanetics, then in terms of load it is comparable to 7 hours of shaping or 24 hours of regular aerobics. Each exercise in callanetics is designed in such a way that the load falls on all the muscles of the body.

Callanetics is suitable for all people who love thoughtful, measured and calm activities more than complex and active ones. By doing callanetics, you can create a harmonious balance between body and mind; exercises allow you to get in excellent physical shape and avoid injuries . When doing callanetics , a person focuses on himself. Using this set of exercises, you can achieve the following results:

1. Body weight is reduced and volume is reduced in the necessary places.
2. You can completely restore the metabolic process in the body, this is necessary to maintain a constant body weight.
3. A person can learn absolute control of the entire body.
4. Callanetics brings the necessary tone to the muscles and strengthens the muscles.

This sports area includes 29 static exercises, which are based on yoga poses. This unusual complex allows you to train all parts of the body that require attention. With the help of callanetics, you can tidy up your arms, hips, buttocks, abdominals, shoulders, forearms and back. This system of non-force stretching is the best method of body shaping; it gives a slim body and elasticity to problem areas.

Workout for Beginners

Experts call callanetics classes a special form of “exercises from awkward positions.” This expression has a precise rationale; during training, poses are taken and exercises are performed that are never done in everyday life. It is these positions that help strengthen muscles that are always inactive. A beautiful figure is formed in those moments when all muscle groups work.

For example, you can't improve your breast shape if you don't exercise your pectoral muscles. But no woman uses these muscles in everyday life, so they are not trained in any way. In the same way, you cannot achieve a thin waist if your abdominal muscles are not tense. And every girl has plenty of . It is necessary to put these muscles to work, and magical changes will not take long to appear. How muscles develop in callanetics:

1. If any muscle sleeps, then adipose tissue appears in its place. With constant training, thin and weak muscles acquire a strong and beautiful appearance.
2. Callanetics is aimed at training muscles, but during exercises using this method, muscle mass is not built up, as is the case with strength training.
3. When a girl engages in this sport, the muscles develop to the required extent and give the female figure a beautiful look without any sculpted excesses.
4. Stretching helps strengthen muscles, makes them elastic and helps avoid the effect of being pumped up.
5. A big advantage of callanetics is its focus on all muscle groups, so fat loss occurs evenly, and the body takes on an excellent shape.