Everyone knows that in water, exercises are the most common and effective. The most interesting sport helps not only to conduct a normal workout, but also to relax. Exercises in water are different. They can be aimed at losing weight, improving the musculoskeletal system, getting rid of joint problems and so on. It should also be noted that muscles will strengthen much faster if you engage in water with special equipment, and not in gyms with iron.
Why water aerobics is useful
First of all, it should be noted that exercises performed by water contribute to the treatment of the spine. When performed correctly, the muscles of the back, neck and legs will be well developed. Despite the complexity of certain exercises, the load on the buttocks and legs will be in any case. Thus, after each visit to the pool, the effect of harmony and fit of these parts of the body will be noticeable. The maximum effect can be achieved with a load on the hips. And most importantly, with a wide range of actions, all muscles contract and experience a certain load. And because of the density of water, a person does not feel any fatigue until the end of the training. After exiting the pool, you will feel a surge of vigor and a charge of energy for a long time.
The right approach
Before you begin to perform full exercises in the water, you should learn to breathe correctly. It is strictly forbidden to hold your breath at the beginning of execution. Particular attention should be paid to people whose weight exceeds the norm. To avoid additional problems, you need to train your breathing rhythm. You should breathe evenly, exhale the air completely, and then breathe in calmly.
Who can do the exercises
Absolutely all physical exercises in water are allowed to be performed by everyone. Even with problems with the spine or joints, doctors recommend playing sports in the water. A professional pool coach will help you choose the most suitable program for you.
For the fairer sex, regular classes will be very useful for varicose veins. Water can save you from venous stagnation, which is difficult to achieve even with special means recommended by doctors. Also, clean water will easily relieve pain.
Elderly people rarely decide to play sports, for example, in the gym. But the pool will be for them the perfect place to maintain physical fitness and positive.
In addition, water can also perform other functions. It breaks down body fat perfectly. For those who do not like hips and buttocks, special exercises are best suited. In this case, you will not only get rid of excess fat, but also see smoother skin.
Remove the stomach
As you know, the area of the abdomen and waist is the most problematic area. The upper body is most susceptible to the accumulation of excess fat. There are several forms of the body, and fat is deposited in different places. But in any case, getting rid of it is not easy.
To destroy wrinkles and extra centimeters, such exercises will help:
- twisting on a press;
- run;
- body turns.
All of them should be performed directly in the water. It is best, of course, to be able to swim and do it at a water level above the waist. Although with less depth, the effect will not be worse.
When twisting, the initial position of the body will be lying on your back with arms extended along. With the help of the abdominal muscles, pull your legs to your chest, bending your knees. Due to the fact that during the exercise you will need to stay on the water, both the muscles of the abdominal sections and the obliques will be involved.
Turns of the body - no less effective exercise. To do this, you need to stand upright, knead the legs shoulder-width apart, stretch your arms forward and make turns to the sides. In this case, the pelvis should not move. The muscles of the press are also involved in the execution.
"Bicycle" or regular running will help get rid of unwanted centimeters. With a vest or rubber ring you need to do small jumps. At this time, it is possible to quickly move your legs, performing this exercise several times.
Exercises in the water for weight loss
The advantage of training is that you can do it yourself, without the help of a trainer. Many girls ask questions about what exercises in water should be performed to lose weight and strengthen legs. A standard workout for your legs is to repeat the bike or scissors several times. Within 20-30 minutes, they should be performed alternately, and then you must definitely go to the final stage.
Before leaving the water, you just need to swim for a few minutes in a free mode. After that, you will receive a sea of positive emotions, and the result will be noticeable the next day.
For beautiful buttocks
Here you need a quality support, which can be used as a side. Perform the exercises in the following order:
- Holding the side with your hand, do 10 swings with one foot forward and backward, then change sides.
- To stand facing the board, holding with both hands, and lift both legs back as far as possible. Repeat about 10 times.
- To stand with your back to the support, again holding with both hands, moving your legs alternately, creating a scatter on the surface of the water.
- Again, grab the side with one hand and step forward, while raising his knees high.
These exercises will help tone the body and relieve the tension accumulated over the entire working day.
Water exercises with dumbbells
In fact, dumbbells in water sports began to be used only recently. Previously, it was considered exclusively equipment for gyms. Now many have already adapted and perform all the same exercises as on land, only in water. Hand swings, folds and other standard exercises can be done in the same way in the pool.
You should consider the most important rule - the faster the exercises are performed, the more effective they will be. A greater effect will be obtained if classes with dumbbells are interrupted by regular water aerobics. Thanks to this, you will achieve the optimal load, and exercising in the water will bring much more benefits than in the gym.
Cellulite exercises
Among other things, exercises in water will not only help with weight loss, but also will permanently rid of cellulite. To do this, you need to perform well-known exercises for everyone, which include: turns, running in the water, "scissors" and kicks on the bottom. In this case, the water level should reach the waist or chest, but in no case higher. And after all the exercises and the required number of repetitions are completed, you must definitely fix everything by swimming. At a calm pace, just swim a certain distance and relax. Regular classes will help get rid of this problem forever. Performing exercises, you don’t even need to spend a lot of money on special pills, teas and other means in order to bring your body back to normal.