This is great! I think the slower you go, the better the result. It's so true.
This morning I did the arms. I took double the time I normally take. After 50, I already felt warmth coming out of my head. After 100, my upper arms were hurting everywhere. I haven't felt like this for a long time. Thanks for pointing out this important thing! 睡香香MM， 我觉得，动作放得这么慢的唯一问题就是，做完一套，要花太多时间。每天下班后，要做这么久的运动，时间都有点不够用了。
You're right. I normally do warm-up, legs, butt, one stretch during the day (about 30 minutes) when I can. Sometimes I do stomach right after work. The rest I skip...
One reason I like Callanetics is that you can do part of it almost anywhere --- you don't even need to change clothes or shoes! This way I can stick to it.
I watched the vedio again today. Followed it until the butt exercise, then had to go. It's nice to re-learn it from time to time.
Today I started the stomach again after a week of MC. I tried to slow down and really push hard, and I was sweating quite a lot! Last time I did the stomach so well was a few months ago. Feels good!
I did Super Callanetics before bed time. It is about 50 minutes. 微小的动作坚持100次也挺痛苦的，引发全身酸痛发热。练习完，我的腿部肌肉在发抖。是以自己的身体为重量的力量训练。美中不足的是视频有些模糊，估计年代久远了。我今天做了个新的决定。早上醒来后就起床运动，不赖床。 就做这个 Callanetics 吧。我打算坚持练习10次看效果如何。是否可以代替力量训练练习肌肉呢？拭目以待。前天的半个小时算是了解，今天算第一次。
以下是引用prettyshanti在2/6/2012 1:28:00 AM的发言： I did Super Callanetics before bed time. It is about 50 minutes. 微小的动作坚持100次也挺痛苦的，引发全身酸痛发热。练习完，我的腿部肌肉在发抖。是以自己的身体为重量的力量训练。美中不足的是视频有些模糊，估计年代久远了。我今天做了个新的决定。早上醒来后就起床运动，不赖床。 就做这个 Callanetics 吧。我打算坚持练习10次看效果如何。是否可以代替力量训练练习肌肉呢？拭目以待。前天的半个小时算是了解，今天算第一次。 请问 Super Callanetics 和 Callanetics10*10 区别大吗？ 我有几次中午娃午睡时，我做50分钟那个，然后真的感觉有些发软，强度挺大的。
I did callanetics 10*10 in the afternoon. The video is much better than super callanetics-- it is newer and the explanation is more detailed. The effect is about the same. Under arm is a good workout for my shoulders. -- I can do it any time in any place. The thigh and hip movement really hurts a lot! I nearly cried out. My favorite movement is the pelvic rotation. Rotating pelvic makes me feel sexy. One movement called pelvic rock is not easy to do. I didn't do it right. I will improve it tomorrow. The workout is not super easy, nor very difficult. There are some challenges and it hurts. So I'll keep doing it. Hope it works on my belly and my thighs. This is 2nd time.
以下是引用prettyshanti在2/6/2012 1:28:00 AM的发言： I did Super Callanetics before bed time. It is about 50 minutes. 微小的动作坚持100次也挺痛苦的，引发全身酸痛发热。练习完，我的腿部肌肉在发抖。是以自己的身体为重量的力量训练。美中不足的是视频有些模糊，估计年代久远了。我今天做了个新的决定。早上醒来后就起床运动，不赖床。 就做这个 Callanetics 吧。我打算坚持练习10次看效果如何。是否可以代替力量训练练习肌肉呢？拭目以待。前天的半个小时算是了解，今天算第一次。 请问 Super Callanetics 和 Callanetics10*10 区别大吗？
Super Callanetics is supposed to be the more advanced level. I tried it once last year, and the stomach part I couldn't do... so I gave up and went back to 10x10.
I had been the same size for many year, until 2010 when I went up 2-4 sizes after the baby (although only 5 lbs additional weight). I really didn't want to change my wardrobe, so I was motivated to firm up. Thanks to Callanetics, I went back to my old size in 3-4 months :-)
以下是引用prettyshanti在2/6/2012 7:37:00 PM的发言： I did callanetics 10*10 in the afternoon. The video is much better than super callanetics-- it is newer and the explanation is more detailed. The effect is about the same. Under arm is a good workout for my shoulders. -- I can do it any time in any place. The thigh and hip movement really hurts a lot! I nearly cried out. My favorite movement is the pelvic rotation. Rotating pelvic makes me feel sexy. One movement called pelvic rock is not easy to do. I didn't do it right. I will improve it tomorrow. The workout is not super easy, nor very difficult. There are some challenges and it hurts. So I'll keep doing it. Hope it works on my belly and my thighs. This is 2nd time.
Thanks for sharing. Seems like this exercise could suit you very well. +U!
以下是引用prettyshanti在2/6/2012 7:37:00 PM的发言： I did callanetics 10*10 in the afternoon. The video is much better than super callanetics-- it is newer and the explanation is more detailed. The effect is about the same. Under arm is a good workout for my shoulders. -- I can do it any time in any place. The thigh and hip movement really hurts a lot! I nearly cried out. My favorite movement is the pelvic rotation. Rotating pelvic makes me feel sexy. One movement called pelvic rock is not easy to do. I didn't do it right. I will improve it tomorrow. The workout is not super easy, nor very difficult. There are some challenges and it hurts. So I'll keep doing it. Hope it works on my belly and my thighs. This is 2nd time. 那个Pelvic, 我感觉总做不好，可能体型问题，做那个动作还是体会不到感觉。卡兰书上说，这是很重要的一个动作，好多动作都体型要收紧那里，看来我还要体会。
你已经开始数沟了，等待你的成功！！！没有你的介绍，我还真不知道怎么开始我的健身之旅呢，多谢，等待你新目标成功。 Thanks! It's a long term goal :-) Going to south of Spain in April. Hope to get into bikini shape by then :-)
This is a really good sign! It's important to love and accept your body as it is, though we try to improve all the time.
I never felt comfortable when my body. When I looked in the mirror, I always focus on the "bad parts" (stretch mark, flat butt, etc). Only in the past few months I started to like it and appreciate it.
Callanetics warm-up, legs, butt at noon. stomach after work. sweating and felt nice! :-)
Feb 8
Didn't do any. Out for lunch... :-(
This week I'm in a good mood! :-) I try to "exercise" my mind too --- to make it stay in a younger mindset --- singing more, running around when I'm excited, jumping when I'm happy, etc...
请MM把书中所有的动作名称列出来好吗？方便自己边看电视边练习。谢谢！我没有书。 mm, 那个DVD上都有动作的名称呀，并且根据你做得DVD得不同，次序什么都不同的。基本就是： 1. warm up 2. stomach 3. legs and inner thighs 4. buttocks, hips, and outer thighs
This is a really good sign! It's important to love and accept your body as it is, though we try to improve all the time.
I never felt comfortable when my body. When I looked in the mirror, I always focus on the "bad parts" (stretch mark, flat butt, etc). Only in the past few months I started to like it and appreciate it. 你的身材已经相当的不错了，要是我就做梦都会乐醒的。
If here is one motion that is key to Callanetics, iti s curling up the pelvis. The pelvis may be thought of as the link between the upper adn lower body. There are no muscles used only for moving the pelvis, but its movement is controlled by the muscles of the legs and torso.
Tighten your buttocks, and in triple slow motion try to move, or "curl up" the pelvic area, as if you were trying to bring your pubic bone to your navel. This movement strengthens your abdominal inner- and front-thigh, and buttock muscles, as well as your calves and feet, if you're standing. Once your have perfected the curl, you will feel the lower back stretching, and our will have more flexibility in your spine. As your muscles get stronger, your will be able to increase the degree of the curl.
Gaining freedom in the pelvic area is very important because it affects posture, balance, and alignment of the body. It also loosens the hip joints and allows for more fluid movements. This is one exercise that you can practice anywhere, anytime, even sitting down. Just remember, it doesn not mean sticking out your stomach or arching you lower back. It is a gentle rounding up, a beautiful flowing movement. [此贴子已经被作者于2012/2/8 12:27:00编辑过]
Knees a hip-width apart, kneel on a pillow or something larger enough to cushion your legs from knee to foot. Place your hands on your hips and lower your torso three iches.
In triple slow motion, gently begin to move your hips (not your torso) as far as you can to the right. Then, slowly, rotate your pevlis to the right. then slowly, rotate you rpelvis to the front. Try to aim your pelvis up toward your navle, then slowly begin to rotate your hips as far as you can to the left side. Then aim your buttocks to your back, being careful not to arch your lower back, but rather trying to strech to your back so that you feel the stretch in the lower part of your spine. This completes one movement. Wroking at your own pace, circling to the right, front, left and back. Then take a breather if you feel your need it before reverseing direction.
Knees a hip-width apart, kneel on a pillow or something larger enough to cushion your legs from knee to foot. Try to bring your arms straight up over your head, clasp your hands, and try to stretch your upper body, including your neck, as if you were trying to make your torso longer. Do this to the point where you can feel your lower back stretching.
Continue to strech as you slowly lower your buttocks about four inches, then tighten your buttocks muscles and slowly curl up your pelvis,. Hold this position for a count of three. Your arms will move forward when you tip the pelvis.
In triple slow motion, still curling up your pelvis, use the strength of your thighs to lift your body back to the starting postion. Try to keep stetching your spine as you do these slow, sinuous, powerful movements.
Knees a hip-width apart, kneel on a pillow or something larger enough to cushion your legs from knee to foot. Place your hands on your hips and lower your torso three iches.
In triple slow motion, gently begin to move your hips (not your torso) as far as you can to the right. Then, slowly, rotate your pevlis to the right. then slowly, rotate you rpelvis to the front. Try to aim your pelvis up toward your navle, then slowly begin to rotate your hips as far as you can to the left side. Then aim your buttocks to your back, being careful not to arch your lower back, but rather trying to strech to your back so that you feel the stretch in the lower part of your spine. This completes one movement. Wroking at your own pace, circling to the right, front, left and back. Then take a breather if you feel your need it before reverseing direction.
Knees a hip-width apart, kneel on a pillow or something larger enough to cushion your legs from knee to foot. Try to bring your arms straight up over your head, clasp your hands, and try to stretch your upper body, including your neck, as if you were trying to make your torso longer. Do this to the point where you can feel your lower back stretching.
Continue to strech as you slowly lower your buttocks about four inches, then tighten your buttocks muscles and slowly curl up your pelvis,. Hold this position for a count of three. Your arms will move forward when you tip the pelvis.
In triple slow motion, still curling up your pelvis, use the strength of your thighs to lift your body back to the starting postion. Try to keep stetching your spine as you do these slow, sinuous, powerful movements.
Good job!
有人鼓励，更有劲了！
我现在做熟练了，动作都记得，不用跟着视频的节奏。你现在可以跟着视频做，你应该是比较动作到位的，微微出汗我也有。我觉得啊，其实身体是很灵敏的，当你的肌肉强壮一点了（基本要做个10多次吧），这些动作肯定都能记得住了，而且你的身体肌肉会有自己的节奏，让你能在锻炼时不断进行合理的刺激，不停取得进步。
太好了，原来以为就是要跟着做才行呢， 呵呵。 找你这么一说，明白她说那100下，还真是需要时间的，跟着她的速度不够。 我做腹部出汗，前面的伸展也发热，真的喜欢这种感觉。
向 df MM致敬。我昨天很内疚，自己带孩子那么少，还抱怨，动不动还搞个“崩溃”，和你比起来我是无地自容。昨天LG把孩子送爷爷家睡觉去了，让我更加惭愧。。。我其实真不娇气，就是没耐心，而且“火山爆发”的时候，周围的人“血肉横飞”。。。
昨天那个邻居是 in the wrong place at the wrong time... 我要去道歉，LG不让，说就这样算了。。。
我有时候也烦啊，但是没地方送，你那里有亲人最好了，可以适当放松。所以我就告诉自己，还能享受这样的时光多久呢？就好了！：）
也许mm可以经常量三维，可能比体重见效快。
有道理，谢谢鼓励！：））
太好了，原来以为就是要跟着做才行呢， 呵呵。 找你这么一说，明白她说那100下，还真是需要时间的，跟着她的速度不够。 我做腹部出汗，前面的伸展也发热，真的喜欢这种感觉。
This is great! I think the slower you go, the better the result. It's so true.
This morning I did the arms. I took double the time I normally take. After 50, I already felt warmth coming out of my head. After 100, my upper arms were hurting everywhere. I haven't felt like this for a long time. Thanks for pointing out this important thing!
睡香香MM， 我觉得，动作放得这么慢的唯一问题就是，做完一套，要花太多时间。每天下班后，要做这么久的运动，时间都有点不够用了。
我记得DVD的开头，是字幕介绍还是Callan说的，他们在vedio里面的速度是中级水平，你按照自己的pace来就好了！！！
好的，今天2小的都在家，搞得很累，没法子做了。 ：（
睡香香MM， 我觉得，动作放得这么慢的唯一问题就是，做完一套，要花太多时间。每天下班后，要做这么久的运动，时间都有点不够用了。
有些动作白天做啊。或者早上做点，晚上做点。希望效果不会差很多吧。
下面做卡兰了。10 in 10.
有些动作白天做啊。或者早上做点，晚上做点。希望效果不会差很多吧。
我之前有时候周末加班，办公室没其他人，我就忙中偷闲，做一下warm up，一会儿又有空了再做stomach，然后一会儿又有空了做legs。。。
但是我一直有做有氧的，所以这样做有没有效果我也不清楚。不过就是这样见缝插针做完一套之后，有心情愉悦的感觉，还有两腿发软的感觉
我现在跟ＭＭ练之前差不多。一定要坚持，达到紧实肌肉的效果！
Hope you achieve your goal. And look forward to you sharing the results with us :-)
太好了，原来以为就是要跟着做才行呢， 呵呵。 找你这么一说，明白她说那100下，还真是需要时间的，跟着她的速度不够。 我做腹部出汗，前面的伸展也发热，真的喜欢这种感觉。
Me too. I even sweat when I do the side stretch (part of the warm-up)...
睡香香MM， 我觉得，动作放得这么慢的唯一问题就是，做完一套，要花太多时间。每天下班后，要做这么久的运动，时间都有点不够用了。
You're right. I normally do warm-up, legs, butt, one stretch during the day (about 30 minutes) when I can. Sometimes I do stomach right after work. The rest I skip...
好的，今天2小的都在家，搞得很累，没法子做了。 ：（
I totally understand... that's one reason many women look "less pretty" after having children.
I can barely find time for exercising. almost no time for shopping, and I basically completely neglect my face..
我之前有时候周末加班，办公室没其他人，我就忙中偷闲，做一下warm up，一会儿又有空了再做stomach，然后一会儿又有空了做legs。。。
但是我一直有做有氧的，所以这样做有没有效果我也不清楚。不过就是这样见缝插针做完一套之后，有心情愉悦的感觉，还有两腿发软的感觉
见缝插针 --- good job!
One reason I like Callanetics is that you can do part of it almost anywhere --- you don't even need to change clothes or shoes! This way I can stick to it.
30 minutes at lunch (warm-up, legs, butt, a bit stretching). Again, sweating and hurting. My legs felt like stones when I did the legs.
I have a sharp pain at one spot on my back all week. Stretching helps a bit, but it's not getting better :-(
昨天0115睡（還是遲）今天6點不到醒了。 起來也7點多了。 總算有進步。
以后周末跟着做，保持动作。平时就自己做好了
我做的時候倒是酸痛， 做好了沒事。。但願有效果吧。
昨天0115睡（還是遲）今天6點不到醒了。 起來也7點多了。 總算有進步。
MM sleeps so little. I need 9 hours on average. I don't get that much during the week, so on the weekend I sleep a lot!
今天白天把腹部以外的基本作了一遍。待会儿再作腹部。
以后周末跟着做，保持动作。平时就自己做好了
Good plan. I haven't watched the vedio for quite a while. it's good to go back and watch it again once in a while
I watched the vedio again today. Followed it until the butt exercise, then had to go. It's nice to re-learn it from time to time.
Today I started the stomach again after a week of MC. I tried to slow down and really push hard, and I was sweating quite a lot! Last time I did the stomach so well was a few months ago. Feels good!
Callanetics我是头次听说。暖香香MM怎么知道的呢？我也想练练了。
以下是引用睡香香在2/3/2012 8:54:00 AM的发言：
My back pain is still bothering me. I wear a down jacket in the office to keep my back warm... so hot!
right click the video, it will show option" download with realplayer"
我右击后出来设置之类的信息，没有下载的选择。请美眉指点。谢谢。
under arm & pelvic rotation 让我的胳膊和大腿酸痛发抖，比我hiking7miles还有效果。
[此贴子已经被作者于2012/2/3 20:14:45编辑过]
只能跟着做一半。看来自己太弱了。
[此贴子已经被作者于2012/2/3 22:03:33编辑过]
去costco或者amazon买一大盒toe warmer，就是人家滑雪什么的垫在脚底下，跟国内卖的暖宝宝一个原理，打开包装之后抖开，里面的化学成分遇到空气就发热，隔着衣服贴两片在腰部（不要直接贴身，会烫伤皮肤），很舒服的。
cvs有专门背部用的热贴啊。。。
好奇大家是不是都买了那个ballet barre来做的。
卡兰真的会上瘾，随时随地可以做，但是减磅数效果好像没有，至少我没有减少。
好奇大家是不是都买了那个ballet barre来做的。
同上瘾的人一样，我的磅数也好像没减少。但是感觉腹部有成果，所以更上瘾，希望坚持下去，因为那是我最重要的问题所在。MC期间，这2天运动量没有。
原来是常泡在宝贝专栏，现在每天直接奔这儿了，上瘾吧，大家互相鼓励，更有斗志，加油！
最近体重stuck了，偶尔有些泄气。。mm一起加油吧。
只希望身体柔韧度能好点，腹部能慢慢一次做到50，100的。
昨天第一次做了半个小时， 今早觉得大腿内侧，后腰非常酸痛， 肩膀小痛。 希望能坚持下去得到和你们一样的收获。
我也是昨天第一次做，也是只做了半个小时。
我怎么腿腰什么的，一点感觉也没有？只是上臂有点酸。是不是我做得不对啊？
睡香香ＭＭ来讲讲？
以下是引用txgirl在2/3/2012 10:02:00 PM的发言：
cvs有专门背部用的热贴啊。。。
最近体重stuck了，偶尔有些泄气。。mm一起加油吧。
我早上才开始有点掉重了，今天是ＭＣ第二天。另外，感觉很好，真上瘾了。 ：）我们一起加油！！
请问
Super Callanetics 和 Callanetics10*10 区别大吗？
★ 发自Android 华人阅览器 4.0.7
I did Super Callanetics before bed time. It is about 50 minutes. 微小的动作坚持100次也挺痛苦的，引发全身酸痛发热。练习完，我的腿部肌肉在发抖。是以自己的身体为重量的力量训练。美中不足的是视频有些模糊，估计年代久远了。我今天做了个新的决定。早上醒来后就起床运动，不赖床。 就做这个 Callanetics 吧。我打算坚持练习10次看效果如何。是否可以代替力量训练练习肌肉呢？拭目以待。前天的半个小时算是了解，今天算第一次。 请问 Super Callanetics 和 Callanetics10*10 区别大吗？
我有几次中午娃午睡时，我做50分钟那个，然后真的感觉有些发软，强度挺大的。
昨天买衣服，左思右想硬是买了一个小一号紧身的，因为想自己会更有成果的。：）
我前一阵子买的衣服都废掉了。当时估计不足，买的小一号的。结果今天逛TJ，终于忍住没下手。
我右击后出来设置之类的信息，没有下载的选择。请美眉指点。谢谢。
You need to download RealPlayer first... I think.
爬完了这栋楼又爬2011的楼。 Callanetics 是很好的局部塑身运动。 我刚才跟着Callanetics 视频做。 有一个动作： 双脚踮起下蹲收腹部， 伤膝盖。 一般的运动都强调下蹲时膝盖不要超过脚趾，否则会伤害膝盖。 楼里的各位MM是怎么保护膝盖的？
Welcome prettyshanti! 怎么保护膝盖的: This one I actually don't know...
这个动作是leg strengthen 中的第一个。 under arm & pelvic rotation 让我的胳膊和大腿酸痛发抖，比我hiking7miles还有效果。
That's the right feelings :-)
[此贴子已经被作者于2012/2/3 20:14:45编辑过]
今天刚刚开始做。
只能跟着做一半。看来自己太弱了。
It will take some time... +U!
cvs有专门背部用的热贴啊。。。
Thanks 罐头 and txgirl. I will try.
卡兰真的会上瘾，随时随地可以做，但是减磅数效果好像没有，至少我没有减少。
好奇大家是不是都买了那个ballet barre来做的。
You're right. I think it helps me firm up. For weight loss, one has to do cardio...
I just use a chair, or the kitchen counter :-)
原来是常泡在宝贝专栏，现在每天直接奔这儿了，上瘾吧，大家互相鼓励，更有斗志，加油！
Thanks! I'm also more motivated when I can share with others ...
我也是昨天第一次做，也是只做了半个小时。
我怎么腿腰什么的，一点感觉也没有？只是上臂有点酸。是不是我做得不对啊？
睡香香ＭＭ来讲讲？
是不是动作没到位，或者做得太快？每一个动作都应该有出汗发热的感觉。。。except stretching
今天走步机快走40分钟，卡兰20分钟。今天从图书馆借到了书，准备研究一下。不过，今早称体重，有点掉重了，大概1,2磅吧。
Zan!
If you can keep up the cardio and Callanetics, you will lose weight and lose in size!
I did Super Callanetics before bed time. It is about 50 minutes. 微小的动作坚持100次也挺痛苦的，引发全身酸痛发热。练习完，我的腿部肌肉在发抖。是以自己的身体为重量的力量训练。美中不足的是视频有些模糊，估计年代久远了。我今天做了个新的决定。早上醒来后就起床运动，不赖床。 就做这个 Callanetics 吧。我打算坚持练习10次看效果如何。是否可以代替力量训练练习肌肉呢？拭目以待。前天的半个小时算是了解，今天算第一次。 请问 Super Callanetics 和 Callanetics10*10 区别大吗？
Super Callanetics is supposed to be the more advanced level. I tried it once last year, and the stomach part I couldn't do... so I gave up and went back to 10x10.
昨天买衣服，左思右想硬是买了一个小一号紧身的，因为想自己会更有成果的。：）
:-) 小一号紧身的衣服 is the best motivation!
I had been the same size for many year, until 2010 when I went up 2-4 sizes after the baby (although only 5 lbs additional weight). I really didn't want to change my wardrobe, so I was motivated to firm up. Thanks to Callanetics, I went back to my old size in 3-4 months :-)
df +U!
I did callanetics 10*10 in the afternoon. The video is much better than super callanetics-- it is newer and the explanation is more detailed. The effect is about the same. Under arm is a good workout for my shoulders. -- I can do it any time in any place. The thigh and hip movement really hurts a lot! I nearly cried out. My favorite movement is the pelvic rotation. Rotating pelvic makes me feel sexy. One movement called pelvic rock is not easy to do. I didn't do it right. I will improve it tomorrow. The workout is not super easy, nor very difficult. There are some challenges and it hurts. So I'll keep doing it. Hope it works on my belly and my thighs. This is 2nd time.
Thanks for sharing. Seems like this exercise could suit you very well. +U!
这个周末忙着和朋友聚会，没有时间卡兰。不过很开心。觉得自己挺幸福的：总是很享受周末，周一又会盼着上班。能和自己爱的人在一起，而且能做自己喜欢的事，我还奢求什么呢？
周末做了3天椭圆机，出出汗感觉挺爽的。最近做椭圆机终于有了享受的感觉。以前觉得就是卖苦力。
定新目标了：LZ要练9个沟沟了 ：-）
现在firm up的目标基本达到，要向有女人味的体型努力。
自我检测了一下：
锁骨沟，大腿沟，腋窝沟有了。
后背沟，腹部沟稍稍有一点迹象。需要修炼。
肚脐沟，butt上下2个沟木有。需要大力修炼。
胸沟LZ练也练不出来，不去隆胸的话就只能靠神奇胸罩了。。。
定新目标了：LZ要练9个沟沟了 ：-）
现在firm up的目标基本达到，要向有女人味的体型努力。
自我检测了一下：
锁骨沟，大腿沟，腋窝沟有了。
后背沟，腹部沟稍稍有一点迹象。需要修炼。
肚脐沟，butt上下2个沟木有。需要大力修炼。
胸沟LZ练也练不出来，不去隆胸的话就只能靠神奇胸罩了。。。
怎么练还没想好，得去钻研一下。。。有经验的MM欢迎指教。。。
★ 发自Android 华人阅览器 4.0.7
2月3-5日
这个周末忙着和朋友聚会，没有时间卡兰。不过很开心。觉得自己挺幸福的：总是很享受周末，周一又会盼着上班。能和自己爱的人在一起，而且能做自己喜欢的事，我还奢求什么呢？
周末做了3天椭圆机，出出汗感觉挺爽的。最近做椭圆机终于有了享受的感觉。以前觉得就是卖苦力。
定新目标了：LZ要练9个沟沟了 ：-）
现在firm up的目标基本达到，要向有女人味的体型努力。
自我检测了一下：
锁骨沟，大腿沟，腋窝沟有了。
后背沟，腹部沟稍稍有一点迹象。需要修炼。
肚脐沟，butt上下2个沟木有。需要大力修炼。
胸沟LZ练也练不出来，不去隆胸的话就只能靠神奇胸罩了。。。
你已经开始数沟了，等待你的成功！！！没有你的介绍，我还真不知道怎么开始我的健身之旅呢，多谢，等待你新目标成功。
我的腹部，主要是大胃腩那里开始感觉平一些了，体重降了2-3磅，希望这个月继续。
我前一阵子买的衣服都废掉了。当时估计不足，买的小一号的。结果今天逛TJ，终于忍住没下手。
是又买了大的还是小的？：）
我现在比较自恋，经常跑镜子前孤芳自赏，盼望着能穿小一号的那一天快点到来！：））虽然肚子还在那儿挺着呢。
I did callanetics 10*10 in the afternoon. The video is much better than super callanetics-- it is newer and the explanation is more detailed. The effect is about the same. Under arm is a good workout for my shoulders. -- I can do it any time in any place. The thigh and hip movement really hurts a lot! I nearly cried out. My favorite movement is the pelvic rotation. Rotating pelvic makes me feel sexy. One movement called pelvic rock is not easy to do. I didn't do it right. I will improve it tomorrow. The workout is not super easy, nor very difficult. There are some challenges and it hurts. So I'll keep doing it. Hope it works on my belly and my thighs. This is 2nd time.
那个Pelvic, 我感觉总做不好，可能体型问题，做那个动作还是体会不到感觉。卡兰书上说，这是很重要的一个动作，好多动作都体型要收紧那里，看来我还要体会。
感觉卡兰动作真是要体会，不能照葫芦画瓢，否则达不到效果，我现在是做腹部的时候体会好一些，因为腹部是我的重点。刚开始脖子总是发紧，现在没有那种感觉了。
星期天第一次跟着video练习了１ 个小时。不过基本没怎么出汗，第二天肩和上臂很酸，其他地方好象没有什么感觉，我这是，动作不到位？
2月3-5日
这个周末忙着和朋友聚会，没有时间卡兰。不过很开心。觉得自己挺幸福的：总是很享受周末，周一又会盼着上班。能和自己爱的人在一起，而且能做自己喜欢的事，我还奢求什么呢？
周末做了3天椭圆机，出出汗感觉挺爽的。最近做椭圆机终于有了享受的感觉。以前觉得就是卖苦力。
定新目标了：LZ要练9个沟沟了 ：-）
现在firm up的目标基本达到，要向有女人味的体型努力。
自我检测了一下：
锁骨沟，大腿沟，腋窝沟有了。
后背沟，腹部沟稍稍有一点迹象。需要修炼。
肚脐沟，butt上下2个沟木有。需要大力修炼。
胸沟LZ练也练不出来，不去隆胸的话就只能靠神奇胸罩了。。。
是不是动作没到位，或者做得太快？每一个动作都应该有出汗发热的感觉。。。except stretching
我可能是反应比较迟钝型的。
我是做完之后第三天才觉得肌肉痛。：）
腿还好，因为经常跑步。我是core muscle太弱。谢谢ＭＭ推荐这个ＤＶＤ和这个运动。：）
那个Pelvic, 我感觉总做不好，可能体型问题，做那个动作还是体会不到感觉。卡兰书上说，这是很重要的一个动作，好多动作都体型要收紧那里，看来我还要体会。
感觉卡兰动作真是要体会，不能照葫芦画瓢，否则达不到效果，我现在是做腹部的时候体会好一些，因为腹部是我的重点。刚开始脖子总是发紧，现在没有那种感觉了。
请MM把书中所有的动作名称列出来好吗？方便自己边看电视边练习。谢谢！我没有书。
2月3-5日
这个周末忙着和朋友聚会，没有时间卡兰。不过很开心。觉得自己挺幸福的：总是很享受周末，
haha, i didnt do callen.. last weekend too.
昨天中午10&10， 晚上看元宵晚会原地走路半小时。做50分钟的卡兰后，每次腿部都觉得发软，看来腿部锻炼不够。
Zan 晚上看元宵晚会原地走路半小时
每次腿部都觉得发软 --- That's a good sign. :-)
你已经开始数沟了，等待你的成功！！！没有你的介绍，我还真不知道怎么开始我的健身之旅呢，多谢，等待你新目标成功。
Thanks! It's a long term goal :-)
Going to south of Spain in April. Hope to get into bikini shape by then :-)
我的腹部，主要是大胃腩那里开始感觉平一些了，体重降了2-3磅，希望这个月继续。
Congrats! +U
是又买了大的还是小的？：）
我现在比较自恋，经常跑镜子前孤芳自赏，盼望着能穿小一号的那一天快点到来！：））虽然肚子还在那儿挺着呢。
This is a really good sign! It's important to love and accept your body as it is, though we try to improve all the time.
I never felt comfortable when my body. When I looked in the mirror, I always focus on the "bad parts" (stretch mark, flat butt, etc). Only in the past few months I started to like it and appreciate it.
那个Pelvic, 我感觉总做不好，可能体型问题，做那个动作还是体会不到感觉。卡兰书上说，这是很重要的一个动作，好多动作都体型要收紧那里，看来我还要体会。
感觉卡兰动作真是要体会，不能照葫芦画瓢，否则达不到效果，我现在是做腹部的时候体会好一些，因为腹部是我的重点。刚开始脖子总是发紧，现在没有那种感觉了。
Very true!
请假楼里的美女们~
星期天第一次跟着video练习了１ 个小时。不过基本没怎么出汗，第二天肩和上臂很酸，其他地方好象没有什么感觉，我这是，动作不到位？
Sounds like it...
But don't worry. It takes some time to get the moves right.
我可能是反应比较迟钝型的。
我是做完之后第三天才觉得肌肉痛。：）
腿还好，因为经常跑步。我是core muscle太弱。谢谢ＭＭ推荐这个ＤＶＤ和这个运动。：）
Combining running and Callanetics --- you should get a great body!
Waiting for pictures :-)
Callanetics warm-up, legs, butt at noon. stomach after work. sweating and felt nice! :-)
Feb 8
Didn't do any. Out for lunch... :-(
This week I'm in a good mood! :-) I try to "exercise" my mind too --- to make it stay in a younger mindset --- singing more, running around when I'm excited, jumping when I'm happy, etc...
Happy Callanetics everyone!
是又买了大的还是小的？：）
我现在比较自恋，经常跑镜子前孤芳自赏，盼望着能穿小一号的那一天快点到来！：））虽然肚子还在那儿挺着呢。
买了之后，过一阵子就发现买大了。
越减越发现自己不像样子，所以坚决不买衣服了。 ：（（（
那个Pelvic, 我感觉总做不好，可能体型问题，做那个动作还是体会不到感觉。卡兰书上说，这是很重要的一个动作，好多动作都体型要收紧那里，看来我还要体会。
感觉卡兰动作真是要体会，不能照葫芦画瓢，否则达不到效果，我现在是做腹部的时候体会好一些，因为腹部是我的重点。刚开始脖子总是发紧，现在没有那种感觉了。
以下是引用睡香香在2/8/2012 9:15:00 AM的发言：
Very true!
那个pelvic我也做不好，虽然累的全身出汗，但老找不着感觉。
好像站着扭胯挺容易的，一跪着，我就找不着北了。
请MM把书中所有的动作名称列出来好吗？方便自己边看电视边练习。谢谢！我没有书。
mm, 那个DVD上都有动作的名称呀，并且根据你做得DVD得不同，次序什么都不同的。基本就是：
1. warm up
2. stomach
3. legs and inner thighs
4. buttocks, hips, and outer thighs
所以，卡兰最重要的是针对2,3,4 的
[此贴子已经被作者于2012/2/8 12:03:10编辑过]
This is a really good sign! It's important to love and accept your body as it is, though we try to improve all the time.
I never felt comfortable when my body. When I looked in the mirror, I always focus on the "bad parts" (stretch mark, flat butt, etc). Only in the past few months I started to like it and appreciate it.
你的身材已经相当的不错了，要是我就做梦都会乐醒的。
买了之后，过一阵子就发现买大了。
越减越发现自己不像样子，所以坚决不买衣服了。 ：（（（
看来你的进展神速，衣服小得都赶不上你塑身快了， 好事儿呀。：））
请MM把书中所有的动作名称列出来好吗？方便自己边看电视边练习。谢谢！我没有书。
看着这部分很重要，我把这段记下来给姐妹们：
Curling up the pelvis
If here is one motion that is key to Callanetics, iti s curling up the pelvis. The pelvis may be thought of as the link between the upper adn lower body. There are no muscles used only for moving the pelvis, but its movement is controlled by the muscles of the legs and torso.
Tighten your buttocks, and in triple slow motion try to move, or "curl up" the pelvic area, as if you were trying to bring your pubic bone to your navel. This movement strengthens your abdominal inner- and front-thigh, and buttock muscles, as well as your calves and feet, if you're standing. Once your have perfected the curl, you will feel the lower back stretching, and our will have more flexibility in your spine. As your muscles get stronger, your will be able to increase the degree of the curl.
Gaining freedom in the pelvic area is very important because it affects posture, balance, and alignment of the body. It also loosens the hip joints and allows for more fluid movements. This is one exercise that you can practice anywhere, anytime, even sitting down. Just remember, it doesn not mean sticking out your stomach or arching you lower back. It is a gentle rounding up, a beautiful flowing movement.
[此贴子已经被作者于2012/2/8 12:27:00编辑过]
Knees a hip-width apart, kneel on a pillow or something larger enough to cushion your legs from knee to foot. Place your hands on your hips and lower your torso three iches.
In triple slow motion, gently begin to move your hips (not your torso) as far as you can to the right. Then, slowly, rotate your pevlis to the right. then slowly, rotate you rpelvis to the front. Try to aim your pelvis up toward your navle, then slowly begin to rotate your hips as far as you can to the left side. Then aim your buttocks to your back, being careful not to arch your lower back, but rather trying to strech to your back so that you feel the stretch in the lower part of your spine. This completes one movement. Wroking at your own pace, circling to the right, front, left and back. Then take a breather if you feel your need it before reverseing direction.
Knees a hip-width apart, kneel on a pillow or something larger enough to cushion your legs from knee to foot. Try to bring your arms straight up over your head, clasp your hands, and try to stretch your upper body, including your neck, as if you were trying to make your torso longer. Do this to the point where you can feel your lower back stretching.
Continue to strech as you slowly lower your buttocks about four inches, then tighten your buttocks muscles and slowly curl up your pelvis,. Hold this position for a count of three. Your arms will move forward when you tip the pelvis.
In triple slow motion, still curling up your pelvis, use the strength of your thighs to lift your body back to the starting postion. Try to keep stetching your spine as you do these slow, sinuous, powerful movements.
以下是引用睡香香在2/8/2012 9:15:00 AM的发言：
Very true!
那个pelvic我也做不好，虽然累的全身出汗，但老找不着感觉。
好像站着扭胯挺容易的，一跪着，我就找不着北了。
Pelvic Circles
Knees a hip-width apart, kneel on a pillow or something larger enough to cushion your legs from knee to foot. Place your hands on your hips and lower your torso three iches.
In triple slow motion, gently begin to move your hips (not your torso) as far as you can to the right. Then, slowly, rotate your pevlis to the right. then slowly, rotate you rpelvis to the front. Try to aim your pelvis up toward your navle, then slowly begin to rotate your hips as far as you can to the left side. Then aim your buttocks to your back, being careful not to arch your lower back, but rather trying to strech to your back so that you feel the stretch in the lower part of your spine. This completes one movement. Wroking at your own pace, circling to the right, front, left and back. Then take a breather if you feel your need it before reverseing direction.
你贴的这两段解释咋扭胯的太有用了.看着我又想扭一扭了.
刚才做，竟然感觉右脚有点抽筋了呢，先停下来了。 ：）
Thanks, have a nice trip over there, and enjoy the food, yummy!!
The pelvic dip (这个动作好像和10*10里面的第二个有点不一样？）
Knees a hip-width apart, kneel on a pillow or something larger enough to cushion your legs from knee to foot. Try to bring your arms straight up over your head, clasp your hands, and try to stretch your upper body, including your neck, as if you were trying to make your torso longer. Do this to the point where you can feel your lower back stretching.
Continue to strech as you slowly lower your buttocks about four inches, then tighten your buttocks muscles and slowly curl up your pelvis,. Hold this position for a count of three. Your arms will move forward when you tip the pelvis.
In triple slow motion, still curling up your pelvis, use the strength of your thighs to lift your body back to the starting postion. Try to keep stetching your spine as you do these slow, sinuous, powerful movements.
这个动作对我是最难的，还没找着感觉，谢谢分享。
没看录像，不知道漏了啥没有。。。
1. warm up
呼天抢地／左弯腰／右弯腰／脖子两种／前弯腰摸腿
2. stomach
单腿／双腿／
3. legs and inner thighs
弯腿／直腿／踮脚尖上下／
4. buttocks, hips, and outer thighs
下跪后撑地／劈叉前压／左／右／下跪扭胯／平躺扭胯伸展
以下是引用睡香香在2/8/2012 9:15:00 AM的发言：
Very true! 那个pelvic我也做不好，虽然累的全身出汗，但老找不着感觉。
好像站着扭胯挺容易的，一跪着，我就找不着北了。
还是要大腿结实才撑得住。。。
有每个动作的名称吗？
1. warm up
呼天抢地／左弯腰／右弯腰／脖子两种／前弯腰摸腿
2. stomach
单腿／双腿／
3. legs and inner thighs
弯腿／直腿／踮脚尖上下／
4. buttocks, hips, and outer thighs
下跪后撑地／劈叉前压／左／右／下跪扭胯／平躺扭胯伸展
这个太形象了，哈哈哈
No time to write more... just a quick update. Today Callanetics warmup, legs, butt, stomach. 30 min
Watched 5 min of the vedio. Again I was so impressed of the strength and flexibility of Callan's body. At 47 years old!
And her skins look so tight and healthy. My skin looks flat and loose comparing to hers ... She is truly my inspiration!