When choosing the type of training for yourself to maintain physical fitness and promote health, it is worth considering fitness in the pool. After all, it can be not only swimming, but also different types workouts. We will talk about the types of aqua fitness and its benefits in this article.
When choosing the type of training for yourself to maintain physical fitness and promote health, it is worth considering fitness in the pool, it can be not only swimming, but also different types of training. Benefits of fitness in the pool: When exercising in the pool, all muscle groups work in turn, and therefore, swimming is recommended to everyone who wants to slim figure and beautiful muscle relief. AT aquatic environment a person relaxes, disconnects from everyday problems and tasks, which certainly has a beneficial effect on mental health. In water, the body, due to its resistance, becomes lighter. As a result, all physical activities in the water are safe for joints and bones. Staying on the water, learning how to swim requires perseverance, patience. It tempers not only muscles, but also willpower, which cannot but affect life in society. Water helps produce leadership skills. Swimming is associated with breathing exercises what gives health effect on the circulatory system, lungs, brain.
Below we briefly describe what types of aqua fitness are popular today. You may not have heard of some of them.
Aqua aerobics
Water aerobics - exercises in water, thanks to the resistance of water, all exercises will be much more effective than in the air. If the water temperature is chosen correctly (23-25 degrees), it will help in the fight against extra pounds, since calories will also go to warm the body. In addition, the force of attraction decreases in water, as a result of which the load on the spine and joints decreases. That allows overweight people to do exercises without the risk of harming the joints and the musculoskeletal system. With such charging, they actively leave body fat, and not water, as sweat is not released, which makes exercising even more comfortable. When doing water aerobics, you can choose the complexity of the classes not only by a set exercise, but also the water level in the pool: Shallow water is waist-deep water, exercising at such a depth will help strengthen the muscles and joints of the legs. Medium water-water to the chest, will help to make a slender waist, beautiful buttocks and chest. Deep water - without touching the bottom, such exercises for more experienced athletes, aimed at the entire body, which requires good physical fitness. Special equipment will help to increase the load and perform exercises more productively: A water aerobics belt provides support for the body in the water, helps to keep the body in an upright position during exercises. Such belts are most often used in a deep pool, where the feet of those involved do not reach the bottom. Bottom part the body remains free when using the belt, which allows you to use it in more quantities different exercises. Water aerobics dumbbells made of floating material, like foam, create an additional load to enhance the effect of training. They look like large colored dumbbells for weightlifters, but they weigh almost nothing. Weights for the legs and arms create an additional load on the muscles for more efficient working out. Dumbbells weighing from 0.5 kg are also used. These accessories are for advanced water aerobics enthusiasts. Noodles are flexible floating colored sticks, about 10 cm in diameter and over a meter long. This tricky little thing can be used to maintain buoyancy, as well as to increase resistance during exercise. Webbed gloves increase water resistance when doing hand strengthening and strength exercises. Swim boards serve to support the upper body as well as increase resistance when exercising with this accessory. Swimming boards are also used when performing swimming exercises for kicking technique. Step-platforms are designed for use in water, excluding slipping. The average price in Moscow ranges from 350-500 rubles. For a one-time visit to a water aerobics class and 1200-3000 rubles for a monthly subscription.
Aquaboxing
Aquaboxing - for amateurs martial arts, exercises with elements borrowed from boxing, judo, karate. An effective workout that allows you to actively spend calories already from the warm-up. Fully engages all muscle groups: chest, abdomen, arms, legs, buttocks. When modeling martial arts movements in water, coordination, balance, movement speed, strength and stability are developed. In training, such equipment as a boxing bag can be used, only improved and adapted for training in the pool. The recommended depth for exercising with the simulator is 110-150 cm, which makes such training available at any age.
Aquacalanetics
Aquacalanetics - for people whose goal has become beautiful figure. Rhythmic exercises in medium water with a large number of repetitions and an increase in the speed of movements, while the exercises are simple and everyone can do it. Due to the large number of repeated exercises and their performance at high speed, a significant weight loss, reduction in volume is achieved, coordination of movements, posture improves, and endurance develops. For faster achievement of the desired result, you can also use dumbbells, gloves, leg weights.
Aquapress
Aquapress will become a friend for fans of a relief belly. Abdominal exercises in the water strengthen the abdominal muscles, help restore and strengthen the muscular corset. Examples of exercises for the press in the water: In deep water, accept vertical position: feet do not touch the bottom. Without lowering your shoulders into the water, push with your feet and roll over into a supine position. Immediately push again and take a position lying on your stomach. Watch the amplitude of movement: the feet should be shown above the water every time. Repeat 10 times without pauses. From the same starting position in deep water, raise your straight legs to a 90-degree angle with your body, perform a “corner” and return to starting position.
Aquadance
For all dance and music lovers, dance moves to rhythmic music, the most fun and not forced type of water aerobics. Just like in the air, you can practice different styles of dancing in the water, hone your skills in this beautiful and spectacular hobby. Once you learn to dance in the water, you will float in the air.
Aquapilates
Water Pilates - exercises aimed at stretching the muscles in the water. warm water well relaxes the muscles, makes the joints more mobile, increases the ability to stretch. Loads in water are better tolerated, so that the lesson can last more time. On the other hand, water resistance makes even simple exercises more complex and therefore more efficient. Usually, during aquapilates classes, special aqua boots and aqua gloves are used. If you relax or get distracted, they push the person out of the water. Overcoming water resistance, a person trains muscles abdominals, legs, arms and back, improves posture.
Aquastep
If you are tired of the usual step aerobics, you can try to do it in the pool. For training, a special step platform is used, which you need to step on in different combinations. Such exercises give a good load on all muscle groups, train cardiovascular and respiratory system, develop coordination and have an excellent fat burning effect.
Aquaforming
Aquaforming, gymnastics in water, is recommended for those who are in rehabilitation after past injuries spine, osteochondrosis, is also indicated for all types of scoliosis. Expectant mothers will also benefit from this type of fitness, it will relieve tension from the back, prepare the muscles for childbirth, which will further facilitate not only childbirth, but also recovery after them.
Aquacycle
Aquacycle is an exercise bike installed right in the pool. Such devices effectively strengthen the muscles of the thighs and buttocks, while exerting minimal stress on the heart and joints. If there is no opportunity to exercise on an expensive simulator, you can imagine it: lean your hands on the side and move your legs in a circle, as if you were pedaling a bicycle. The same can be done by sitting on a foam board. The effectiveness of the lesson is not so high, but it is also useful.
Aquajogging
Aquajogging is basically just running in the water. But during classes, special belts are used that keep a person afloat and prevent him from touching the bottom of the pool with his feet. During such training, the muscles of the lower body are very well worked out.
Before talking about the benefits and possible contraindications of aqua aerobics, we suggest understanding the concepts. What is water aerobics? The meaning is hidden in the name. Aqua - water, with aerobics it's even easier - rhythmic exercise to music. One of the most spectacular types of water aerobics can safely be called synchronized swimming.
As a sport, water aerobics was widely used in the USA, where it was used for general physical training of professional athletes and for weight loss.
Training in the water has a number of advantages over other types of sports. physical activity. Why are they useful?
- During movements in the water, the load on the joints is more gentle, you will not be able to perform sharp lunges or swings of the limbs, the resistance of the water will soften the movements and protect against injuries, and will contribute to the flexibility of the joints. Therefore, training is recommended for people with diseases of the spine, joints and athletes of advanced age.
- Exercises in the pool are also shown to those who have heart problems. Here, overloads are excluded, you will not be able to move faster than the water will allow, which means that the risk of harming your motor is reduced to zero. Quite the opposite, constant training in the water is shown to all categories of people, because physical inactivity has long been the cause early problems in the work of the cardiovascular system, even at a young age.
- Significant physical activity is contraindicated for those suffering from varicose veins, but water aerobics is quite within their power, and without the risk of exacerbation.
- Gymnastics in water promotes hardening, relieves stress, strengthens nervous system. Such workouts give vigor and good mood. Swimming from side to side, winding kilometers, is rather boring, dancing is completely different.
- Swimming in the pool is much more effective than conventional exercise, because the athlete has to overcome the resistance of the water, applying 12 times more effort to overcome the force of buoyancy.
- Exercise stimulates blood circulation, increases the outflow of venous blood, preventing venous congestion. Blood gets access to all organs, oxygenated by creating them more comfortable conditions for work.
- Metabolic processes in the skin are accelerated, there are no stagnation, the thickness of cellulite deposits decreases.
- Dissatisfaction with the imperfection of your figure is characteristic of 98% of women, under the water column your buns on your sides or riding breeches on your hips are not visible, you will not experience embarrassment from awkward movements, a red face and a T-shirt wet on your back or underarms during water aerobics are also not terrible.
Contraindications
Along with many useful moments from aerobics in the water, it poses a danger to some categories of citizens. According to doctors, these are, first of all, people who have recently had a heart attack or a hypertensive crisis. Cold water may cause convulsions, and this moment this is highly undesirable.
Before you start exercising in the pool, allergy sufferers and asthmatics should consult a doctor. Check your feelings by sitting on the side of the pool or in the stands, if humid air containing chlorine vapor does not cause you an unpleasant feeling, go for it!
For a speedy recovery in the post-traumatic period, you should dose the load, consulting a doctor will help you choose a set of exercises that is right for you.
For those who have restrictions, it is better to study under the guidance of an instructor.
Water aerobics for weight loss
Water aerobics will not disappoint those who want to lose weight, classes accelerate metabolic processes in the body. It takes more energy to exercise in water than on land. Why? It's simple, the body needs calories not only to move, but also to warm up and maintain the correct position. Profiling will not work, in order not to freeze, you need to move faster.
How many calories are expended when exercising in water? If during regular gymnastics you spend about 400 kcal, intensively performing a weight loss complex in the pool, you will lose all 600. The effectiveness of the exercises is obvious.
It is easier for overweight people to perform exercises in water than on land, water aerobics reduces fat deposits on the abdomen, strengthens the muscles of the chest and buttocks. Do not forget about diet and proper nutrition.
Cellulite does not like regular exercise, so that it leaves your body forever, you will have to try very hard, but the results before and after will differ significantly.
Water aerobics for pregnant women
A special set of exercises in the water is a godsend for pregnant women. Why is it useful? Many women in the second half of the term complain of back pain, the spine really experiences increased stress. Are exercises indicated for back pain? The pool is the place where the body will be in good shape and not feel pain.
Future mothers involved in water aerobics do not gain weight so quickly, they learn to breathe correctly. There are other positive changes - the joints are unloaded, the blood flow in the legs improves, the work of the cardiovascular system is stimulated. And one more important point, water aerobics for pregnant women in the third trimester helps the baby to take correct position in my mother's belly.
According to the reviews of women who performed exercises in the pool during pregnancy, they gave birth easier than others.
A comfortable, elastic swimsuit is an essential attribute for classes. Forget about the desire to look super fashionable on the side of the pool, because you are after health, so freedom of movement and convenience are the primary factors.
If you are not a beginner, but an advanced athlete, you cannot do without devices that help work out various muscle groups. According to reviews, the aerobics belt is one of the main accessories for classes, it allows you to feel comfortable.
The sports industry offers many others - aqua dumbbells, boards, cuffs, gymnastic sticks and a whole range of others, from step platforms to water bikes.
Exercises for water aerobics in the pool
Classes are held in several stages and contain different kinds exercises. Before you begin to perform the main set of exercises, you need to warm up the muscles. The warm-up usually consists of swinging arms and legs, tilting, swimming. So the muscles become more elastic, and the body adapts to the temperature of the water.
Then follows the main set of exercises, it depends on the level of training and the goals that you set for yourself. At the end of the lesson, stretching exercises and swimming at a slow pace. Check out this video showing very simple weight loss exercises in the water.
Results after water aerobics
It all depends on what you expect and how many calories you will spend during classes. Vigor of body and spirit, good mood will appear after the first workout.
To strengthen muscles and lose weight, you will have to work hard, the main condition for achieving a significant result is regularity. Twice a week for 2-3 months on a diet, and you will see results before and after classes, the tape measure at the waist and hips will show a number a few centimeters less than the day you first entered the pool.
The pool is a place where everyone can not only enjoy swimming in comfortable water, but also perform a set of movements aimed at improving the body. What kind of complexes exist and for whom are they intended? Is it possible to perform the exercises from the water aerobics course for people who do not know how to swim at all? To answer these questions, you need to understand what is commonly understood by the word water aerobics, and what is its benefit.
What is water aerobics in the pool?
Water aerobics is the performance of a complex of dance and sports exercises, while being in the water, to the rhythms of music. It is believed that the system of movements in water came to us from ancient China. Monks from the Chinese provinces practiced water exercises, honed their strength and dexterity, they were one of the parts of the system of martial arts. We got knowledge about water gymnastics from Chinese manuscripts, but as a separate trend of fitness, water aerobics stood out much later.
During the performance of movements under water, the body actively resists, and, consequently, the load on each muscle increases and large quantity energy than if you were doing this movement on land. All this determines the high efficiency of the load of this type of fitness. Let's give an example - the consumption of kilocalories when performing a "run" on land is 240 units, and in water, performing the same movements, you will lose 100 kilocalories more.
In this direction of fitness, it is customary to distinguish complexes according to the water level:
- small
- average
- deep
Depending on the water level, certain muscle groups work, see table. one.
Features of water aerobics
What is the advantage and difference between water aerobics and traditional fitness? The fact that it can be done by completely unprepared people, men and women different ages, with the exception of very elderly people, because the load on the heart is still present. Why is it available? Due to the fact that it has a sparing effect on the body, beneficial, not traumatic - as water absorbs and redistributes the load.
Exercises that are performed in the water are safe, they will not cause injury, sprains, dislocations can be avoided, the risk of injuring yourself or anyone nearby is minimal.
While exercising in the pool, a lot of calories are burned. Have you thought about why this is happening? The explanation is simple - being under water, our body cools and heats up at the same time, and a person intensively performing such exercises stimulates an enhanced response from the body in the form of an increase in the process of thermoregulation. Water aerobics is considered very effective in the fight against excess weight.
Exercises that can be performed in the pool and specialized equipment for this
The implementation of any complex begins with warm-up exercises, then a block on the main muscle groups and ends with the restoration of breathing, calm movements. You can perform cardio exercises, aerobic, strength, as well as approaches to develop flexibility and endurance. For beginners, there are simple programs available.
Many trainers use special equipment to perform exercises in their classes. Accessories create an additional load on desired groups muscles, increase the efficiency of training. These can be belts, weights for legs, pillows for balancing, boards for swimming, step platforms, dumbbells for hands, noodles. All accessories for water gymnastics are made of modern high-tech and safe materials, they have attractive motivating colors.
According to sports coaches, for a tangible effect, systematic and periodic training is required at least 2 times a week.
Pregnancy classes in the pool
Caring for the health of the unborn baby begins long before his birth, the woman is preparing to fulfill her main role - the mother. Begins to drink vitamins, it may be worth taking medications or even hormonal agents.
It is very good when pregnant women have the opportunity to visit the pool. It is especially good if it is located near the house and you can walk to it at a leisurely pace, then at the same time you can “kill two birds with one stone” - take a walk and work out. It is allowed to engage in not from the very beginning of pregnancy, but only from the second trimester. Of course, the classes must be approved by the supervising attending physician.
Pregnant women are of the opinion that best condition muscles before pregnancy, the easier it is then to restore shape and regain their previous dimensions. A very true statement, according to fitness instructors, because the so-called muscle memory really allows a woman to recover faster after childbirth. And in order to get back in shape soon after birth, it is necessary to keep the muscles of the abdomen and thighs in good shape during pregnancy, perform a variety of exercises even while in position.
Most of the workload for pregnant women is due to breathing exercises. This is due to the increasing need of mother and baby for a large amount of oxygen.
Basic exercises for pregnant women in the pool are aimed at strengthening muscles pelvic day, walking, strengthening the hips. Movements are performed energetically and at the same time they should be smooth, without sharp jerks and lunges. This is necessary so as not to provoke the tone of the uterus.
Benefits of moving in the water
Swimming pool - what is its usefulness? We list the clear advantages of this type of fitness over other classes. sports areas, so:
Swimming in the pool is extremely effective in relieving stress from the spine, especially for pregnant women.
A water massage is performed, which in the end will help get rid of cellulite due to movement.
Performing movements to music in the aquatic environment, you will not have lymph stagnation, and swelling will subside.
Being engaged, a person receives a powerful positive emotional charge, because the pool and water habitat for the body, especially during pregnancy. It trains and calms the nervous system.
The use of the water aerobics complex in the pool for the body is huge. For example, for the skin, the benefit is that with the help of water it comes into tone, becomes more elastic, tightens. In addition, the movement of fluids in the body increases: lymph, blood, and this heals everything. internal organs eliminates cellulite. Improves posture, spinal health and joint mobility.
What can be slightly affected by chlorinated water is hair and nails. To protect them, use a swimming cap while swimming in the pool, be sure to apply a balm or hair mask after swimming. Also don't forget to get hand cream good quality, it will soften the skin and protect them after exposure to chlorinated water.
Restrictions when performing water aerobics movements, including for pregnant women
In any case, before signing up for a pool, you should definitely consult a doctor and get his approval for such physical activity. After all, only the attending physician can know about all chronic diseases and will be able to adjust the load in fitness, give recommendations, especially for exercises for pregnant women.
In any case, it is definitely worth listing to whom the pool is contraindicated:
- Survivors of serious heart disease
- Suffering from bronchial asthma
- Having a deep advanced age
- Those who are allergic to chlorine-containing preparations, the pool, as a rule, is disinfected with chlorine
What do you need to get started in the water?
How to choose a pool? By and large, there are only two significant criteria:
1. It is desirable that it is located near the house, then you will not need to travel by transport or wait at the bus stop.
2. It included classes and groups of various levels of preparation, this will allow you to easily choose a convenient schedule with the required level of preparation.
To start, you need to prepare only a swimsuit, a bathing cap, a change of shoes and shower accessories.
Before starting classes, you will definitely need to take a certificate from a doctor that you are allowed to visit the pool. You may need to take a test to get help.
Swimming and exercising in the water bring, as a rule, only positive sensations, so do it and be healthy!
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It is foolish to mask an ugly figure with clothes. Powerful building tool toned body It's training along with proper nutrition. Some go to the gym, others to the pool. And the third explodes the brain. […]
It is foolish to mask an ugly figure with clothes. An effective tool for building a toned body is training, coupled with proper nutrition. Some go to the gym, others to the pool. And the third explodes the brain. They can not decide on the choice of physical education. Aqua aerobics or gym- which is better, now we'll figure it out.
Aqua aerobics
What are the benefits of water aerobics
You don't have to know how to swim to exercise in the pool. Special equipment will help you stay on the water. After the warm-up begins active work in water, it should last from 40 minutes to achieve the destruction of fat reserves. Special exercises make a person maintain balance in the water and activate almost all muscles.
Water aerobics in the pool contributes to the development of a huge number of muscles, elasticity and skin tone. Natural hydro-massage helps to quickly smooth out the cellulite crust. Water aerobics is ideal for women and men who suffer from anxiety and depression. As we know, in a stressful state it is difficult to maintain beauty and have correct figure without excess weight. Reviews say that swimming in the pool improves sleep. Good vacation It is one of the decisive factors in a healthy lifestyle. Sleep disorders provoke a slowdown in metabolism, and this is not beneficial for us.
Training in water gently affects the body, minimally burdens the joints and spine. It is these areas of the body that are often problematic and vulnerable in sports. Completely safe exposure without the risk of injury - that's why everyone likes water aerobics. The effectiveness of classes is not only that water massage evens out cellulite, but also that aqua fitness improves blood circulation and trains endurance. Aerobics in the pool protects against the accumulation of lactic acid in the muscles, so the risk of pain after exercise is minimal. Swimming and exercising in water up to 30 degrees safely hardens.
Water aerobics for weight loss
For fast improvement figure and weight loss, there are many directions. These include a gym, aqua aerobics, home workouts with video tutorials or Android apps, workout, cycling. All of them somehow help to comprehensively develop the body and achieve harmony. If it is not possible to alternate trips to the pool and the gym, but there is a clear goal of losing weight without the risk of harm to health, then it is reasonable to choose water fitness.
The pool is more suitable for burning fat and improving the body, but this is not the best tool for building muscle mass. Water aerobics for weight loss works flawlessly if you practice hard and regularly. You can train in the water even if you have a large number extra pounds. And for some diseases, in which fitness on simulators is not available for health reasons. If the fullness is significant, then many areas of fitness are contraindicated. With everything from 90 kg, it’s hard to move and play sports, and in the pool, absolutely everyone becomes light, mobile and graceful.
Water aerobics contraindications
Not everyone is shown water aerobics. Contraindications for fitness in water are as follows: colds, genital infectious diseases and cystitis.
What do you need for water aerobics
To start exercising in the pool, you need to purchase rubber slippers, a comfortable swimsuit and a swimming cap.
Gym Benefits
For some, there is no dilemma - water aerobics or a gym, they have already fallen in love with the latter option. And all because there are a number of attractive advantages of exercising in the gym over any other type of training:
- team spirit makes you engage in full force;
- if a gym membership has already been paid for, then it is unlikely that there will be a desire to skip workouts;
- mirrors in the gym perfectly motivate, help evaluate your figure and increase your own efforts;
- most people who started going to the gym gradually came to proper nutrition and healthy lifestyle life without alcohol and cigarettes;
- absolutely all visitors to the gym have positive thinking and do not suffer from depression;
- thanks to training in the gym, self-esteem increases, this effect appears after the first session;
- the correct integrated approach to training allows you to develop voluminous muscles of the whole body;
- workouts in the rocking chair form general discipline a person, willpower and purposefulness are improved;
- most people dream of flat stomach, in the gym you can quickly put the press in order;
- classes on simulators in the fitness room improve sleep, strengthen the nervous system, heal the whole body;
- girls in the gym get strong buttocks, firm breasts, gorgeous legs, athletic arms and a thin waist;
- men in the gym get broad shoulders, beautiful embossed arms, strong legs and all other attributes of an athlete.
Which workout to choose
We can draw a simple conclusion. Water aerobics gives an effect similar to exhausting cardio workouts, burns a lot of calories. The pool helps to normalize body weight due to high-quality fat burning, and at the same time increases endurance, heals the cardiovascular system. Working out in the gym has a different effect. With the help of training on simulators or with your own weight, it is possible not only to tone the muscles, but also to increase the relief, tighten the whole body.
In fact, it is difficult to choose between two worthy types of physical activity, but at least we speculated on this topic. It's also confusing that there are tons of other workout options on offer, such as dance, Pilates, yoga, and stretching. To make an unmistakable choice, you need to start from your preferences - just do what you like. You can quickly decide on the choice of fitness by analyzing your lifestyle and goals.
The smartest move is to consult a good coach. A sports expert will be able to instantly assess your figure and health, make the right diet and individually determine the parameters of training.
Excess weight becomes the reason for the search for an answer to the question of how to lose weight in the pool. If you have to choose a safe physical activity for weight loss, then water aerobics is what you need. Its main advantage is that it spares the joints and spine due to the pushing force. At the same time, gymnastics in water perfectly works out all the muscles and eliminates cellulite.
SWIMMING
The most effective exercise in the pool is swimming. It makes you spend great amount calories. Regular swimming in the pool three times a week gives an excellent workout to the body. A variety of styles help to work out all muscle groups, especially crawl, which can save the body from 570 kcal in one hour. But you need to know how to swim in the pool in order to lose weight. Be sure to warm up, on the "shore" and in the water. Half an hour of swimming for the first time will be enough. The speed of movement should then be increased, then reduced. By the end of the session, the pace should be reduced. The use of an inflatable ball or board for swimming will allow the legs to get the maximum load. About an hour and a half after visiting the pool, it is better not to eat.
AQUA GEROBICS
For people who cannot swim, there is a great alternative - water aerobics - water gymnastics. Exercise in the pool combines strength training with aerobic exercise. This type of training results in a high calorie expenditure. A person weighing 60 to 70 kilograms loses 450 kcal per hour. Water aerobics is attractive for its many advantages:
- Water softens the load on the joints, which allows you to do water aerobics after injuries, as well as people with large body weight.
- It is perfect for pregnant women.
- Additional resistance of the water column makes the muscles hardy, increasing the load.
- going on effective training of cardio-vascular system. With an increase in the activity of movements, the resistance of water increases. Accordingly, the benefits of the exercise increase.
- massage effect from hydrostatic pressure water can relieve muscle pain after strength training.
- There is an improvement in kidney function and the body gets rid of excess fluid.
- Water perfectly relieves stress and tones the whole body.
1.WASH
With this movement, the muscles of the back of the thighs are trained. It is performed in a standing position, the water reaches the neck. Hands should be extended forward. It is necessary to do ten alternate leg raises to the level of the fingers, trying to touch them. If you swing your leg to the side, you can tighten the inner surface of the thigh.
2.WALKING
Buttocks and rear surface hips will get stronger and accept sporty look if you walk in the water. You need to raise your knees up as high as possible. The position of the hands is straight ahead. But it is better to spread them apart, then at the same time as the legs, the arms, muscles of the back and chest will receive the load. Twenty minutes a day is enough. The effect will be noticeable after a week of classes.
3. LEG BEND AND RUN IN PLACE
Position vertical with flat back. The pelvis moves forward a little, the buttocks are held in tension, the legs alternately bend in knee joint until it touches the fifth point. The water should reach the neck. The legs alternately bend at the knees and tend to touch the heels to the buttocks twenty times. Hands can be used for balance.
4. JUMPS
You need to jump up out of the water ten to twenty times, trying to jump as high as possible. If you make turns of the body at the same time, the effect will be even better. There is a variant of this exercise for another muscle group. A jump is made with one foot forward, while the opposite hand is carried forward. The leg changes for each count. You need to jump, changing legs, twenty times.
5. PRESS EXERCISES
Pose - back to the side of the pool. It is necessary to do pull-ups of closed legs to the chest, as well as to the sides alternately. In each direction, you need to do ten times. The same movement can be done in the water, helping your balance with your hands. For ideal oblique abdominal muscles, it is enough to change the amplitude and speed of the exercise. To strengthen the muscles of the abs, back and legs, you can imitate the movements while riding a bicycle. The exercise is performed lying on your back, there should be an inflatable pillow under your head.
AQUASHAPING
This type of water gymnastics involves the use of sports equipment: aqua belts, noodles, rubber dumbbells. You can jump with dumbbells. Keep your feet together and your hands in different sides. At the expense of "times" a jump is made with pulling the knees to the chest. Hands at this moment go down and should touch the dumbbells under the feet. At the expense of "two" - return to the starting position. Ten jumps will be enough.
A two-minute walk in the water with dumbbells and high knees also engages the arm muscles. Hands with kilogram dumbbells rise to the armpits and fall. You can tighten the muscles of the arms by throwing the arms with shells forward to the count of “one” and “two” for two minutes. Legs should be shoulder-width apart. From the same position, slightly tilt the body forward.
"Scissors" are performed with the help of hands. One hand with weighting is brought forward, and the other remains behind. This is the "one" count. On the count of "two", the hands change places, overcoming the strong resistance of the water. Do fifteen repetitions. The body is in a slight tilt, the legs remain shoulder-width apart, but the knees are slightly bent. With straightened arms with dumbbells, rotations are made forward and backward fifteen times.
The use of noodles, elastic gymnastics sticks, helps to maintain balance in the water during training. The simplest exercise to strengthen the arms and shoulder girdle is to try to forcefully submerge the noodle underwater. Legs and stomach get rid of excess deposits well with the help of simple exercise. Firmly grasping the device at chest level, you need to pull your knees towards it, and then straighten your legs either to the left or to the right. Do ten movements in each direction.
You can lie on a curved noodle with your back so that one end of the stick is under your neck and the other under your knees. At the expense of “times”, the straightened legs are pulled up to the chest, and the body rises towards. Hands reach for the heels. On the count of "two" - the starting position. Another exercise for the abdominal muscles and legs. Noodle unfolds across the body under the back. Hands outstretched to the sides hold on to its ends. It is necessary to do flexion and extension of the legs at the knees with pulling them to chest. You can diversify the movement by turning bent legs now to the right, then to the left.
Any physical activity in water contributes to weight loss, as its resistance is twelve times stronger than in air. Water games have a wonderful effect, besides, they give good mood. disappears excess weight, depression disappears, there is a surge of energy even after an intense workout!
