Honest people serve their duties in the pool honestly. They were told to swim to lose weight, and they swim, looking longingly at the clock on the wall: how much is left. But everything could have been different. After all, you can do various effective exercises in water, and even in a way that makes them interesting...
Yes, there is no point in going to the pool to freeze at the edge. This only causes subcutaneous fat to grow and a voracious appetite to appear. You have to swim here. But if you do it only one way, it will quickly get boring.
Imagine that you are swimming sadly from side to side, making monotonous movements with your arms and legs. But you don’t need to be monotonous! Swim back and forth in one manner, then another, then a third, and the boredom will wash away like a wave.
Today's set of exercises in water is an example of how you can organize a fun workout for yourself. Take these tips into account and believe me: if you start swimming according to the proposed program, the lesson will fly by. The big advantage of today’s set of exercises in the pool is that you can work on all your “favorite” problem areas - hips, stomach, back of the arms. You will also relieve your spine, which is suffering from office life. And most importantly, turn swimming from a tedious weight-loss chore into pure pleasure. I also suggest watching an interesting video with exercises in water at the end of the article (if you want, you can start with it).
So, in order...
Effective exercises in water
The exercises below provide a general strengthening effect and also allow you to work on special zones.
The following exercises in the pool are effective for the back and spine: exercise 1, 2, 3, 4 and 8. Others are also effective, but the first four and eight are the best exercises in water for the spine and back.
Good ab exercises in water are exercises 4, 5 and 8.
All exercises from this complex except 5, 7 and 8 will be good for the hips. Although, the eighth exercise will also partially play a role in the formation of beautiful hips.
To build chest muscles, the most effective exercise in water is the one at number 7.
Now take a closer look at the set of exercises and what muscle groups they are intended for.
Exercise 1
Target. We strengthen the thigh muscles, stretch the spine, and unload the collar area. Starting position (hereinafter IP): on your stomach, arms on the board, extended forward. Hands lie freely. Don’t stomp the board, use your legs as if you were crawling: one goes up, the other goes down, then vice versa. Exhale into the water. Exhale the air not at once, but in several portions. To inhale, lift your face out of the water.
The same without a board. I.P.: inhale, lie on your stomach on the water, lower your face into the water, stretch your arms forward, put your palms together. Exhale in portions, work your legs like a crawl.
IMPORTANT. Stretch your hands forward, stretch your spine. The legs work from the hips, do not bend them too much at the knees, the feet are relaxed.
Exercise 2
Target. The same thing - we sculpt the hips and unload the spine. I.P.: Lie on your back, arms along your body. Lie down a little, fixing the position, raise your stomach (this will prevent your face from plunging into the water), lift one hand over the top and place it behind your head on the water. Then lift and place the second one, connect them. Work your legs as in the previous exercise.
IMPORTANT. Stretch forward with your arms and your whole body. You should feel tension in the muscles of your arms and back.
Exercise 3
Target. The same - hips, spine. I.P.: on your stomach, hands on the board, inhale, lower your face into the water. Leave one hand on the board, press the other to your body. Exhale in portions, work your legs like a crawl. To inhale, turn your head towards the hand pressed to your body. Important. Pull your hand forward on the board. When inhaling, do not lift your head too much; when exhaling, keep it relaxed. Take your time, do everything slowly.
Exercise 4
Target. Training the deep muscles of the body that form posture and waist. I.P.: lie on your back, lie down to fix the position, lift your stomach. The arms are extended along the body, pressed to the hips. Use your legs as if you were crawling. At the same time, raise both arms up, place them behind your head, lower them into the water and, performing a stroke, return to the starting position.
IMPORTANT. When you complete the stroke, do not rush to start the next one, slightly hold your hands at your hips. This will prevent your face from getting submerged in water. If you can't stand it getting into your nose, buy a synchronized swimming clip.
Exercise 5
Target. We train the muscles of the shoulder girdle and abdomen. I.P.: standing, push off from the bottom, place the noodles (or board) under your bent knees. It's like you're sitting in the water, like in a chair. Using your arms as if you were doing breaststroke, move forward.
IMPORTANT. Be sure to keep your back vertical by squeezing your shoulder blades and tightly tightening your abdominal muscles.
Exercise 6
Goal: tighten the inner thighs. I.P.: at a sufficient depth, where you cannot reach the bottom with your feet, “hang” at the wall of the pool, pressing your body against it. From this position, perform a downward breaststroke motion with your legs. Repeat 10-15 times.
COMPLEX OPTION: do it without support from the side, at depth, balancing with your hands. In this case, the abs and muscles that form beautiful posture are also strengthened. Important. When the exercise is performed correctly, you will jump out of the water with each pushing movement.
Exercise 7
Target. We tighten the back surface of the arms, model the bust and train the lateral muscles of the body. I.P.: standing in water up to my neck, holding dumbbells. Spread your arms to the sides, lower them down and raise them. From the same I.P.: Stretch your arms with dumbbells in front of you. Without bending your elbows, spread them apart and bring them together.
IMPORTANT. Work with your hands with maximum strength, overcoming the resistance of the water.
Exercise 8
Target. We strengthen the lateral abdominal muscles and deep core muscles, forming a flat stomach and beautiful posture. I.P.: standing at the bottom, take a noodle in each hand. Turn your feet outward as much as possible and place your feet on the noodles. Balancing with your arms, walk in place, raising and lowering your legs with your noodles. LIGHTWEIGHT OPTION. In deep water, where you can’t reach the bottom, standing vertically in the water, place a board under both feet and stand on it. Slowly, while maintaining balance and balancing with your hands, bend and straighten your knees.
IMPORTANT. Having your feet turned outward will help you stay on the noodles.
Well, now you have found out how you can diversify your time in the pool. As you can see, there are many exercises in water for the back and spine. And, of course, many good ab exercises in the pool will help you quickly get your tummy in order. And what is the effect on posture from these activities?
And one more piece of advice: In the pool, you can (and should) take personal training, and it would be good to have a coach with specialized experience, that is, a former swimmer. He will help you master these exercises or create a complex for you personally, taking into account, for example, those health problems that can be solved along the way. On the website you can read another article about the health benefits of water aerobics.
If this complex or the complex put together by a trainer “doesn’t work” for you, if swimming is still unbearably boring and water aerobics doesn’t suit you either, quit the pool. Find another form of fitness or just walk. Movement should be fun!
And finally, a video with exercises in the pool:
Always stay in shape!
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Greetings, my dear readers! Today I would like to introduce you to my recent discovery. Exercises in water to lose weight in the stomach, legs and thighs are just a godsend for your figure. Do you want a smooth and firm butt like an apple, without cellulite and excess fat? Then we read carefully and remember.
How to properly build muscles in water?
Classes that take place in the pool can not only give you a good mood.
Let's figure out which muscles are pumped when swimming in the pool, and how to properly pump up muscles in the pool without harm to health.
Before class, it is advisable to consult with a trainer. After all, in addition to benefits, any activity can cause harm. As mentioned above, the entire muscle mass swings in water, but the degree of its development depends on the method of swimming.
The trainer will tell you what exercises you need to do.
In order to build muscle mass, you need to do the following:
- standing in the water, at chest level, bend your elbows. Fasten them under your chest and bend first to one side, then to the other. Do the exercise 5 to 6 times. Then increase the load up to 10 times. Then twist the body first in one direction, then in the other. The hips do not move. Clasp your hands behind your back. Lift them up. As a result, the main group of muscle mass will be stretched;
- spread your arms to the sides and bend them at the elbows. Keep your brushes raised. Carefully mix and dilute them in water. Repeat these steps 5 to 10 times, 3 approaches. To pump up the shoulder muscles of your arms, you need to perform sweeping movements. Place your hands so that they are at chest level. This way there will be more pressure on the shoulder area;
- To pump up your thighs and stomach, you can use a pool support. So, a pool support will be an excellent tool for pumping up muscles. Take a body position - lying on your back. Grab the pool support. Perform movements reminiscent of a bicycle. Try to push your entire body weight out of the water. These actions will pump up your stomach, waist and buttocks.
Exercises in the pool help pump up muscles and lose weight
Therefore, the question of whether it is possible to build up muscles in the pool with the help of exercises can be answered in the affirmative. Of course, after the pool and exercise, the muscles are in a state of tone, which has a beneficial effect on health and helps keep fit. Swimming can be practiced by people of any size without being embarrassed by their shape.
In order to please men, you need to keep yourself in shape. Men's eyes are attracted not only by lush, elastic breasts, but also by round hips. And if it is possible to correct the size of your breasts only with the help of a plastic surgeon, then you can pump up your butt even at home. Our article is about how to pump up your buttocks.
It often happens that the gluteal muscle, perhaps the largest muscle in the entire human body, is mistaken for two separate ones. If you go deeper into the anatomy, the buttocks consist of the gluteus maximus, minimus and gluteus medius muscles.
They are not only designed to make us sit comfortably; the buttocks perform very important motor functions.
The characteristics and shape of the muscles depend on many factors. And if it is completely impossible to change their location, as well as the shape of the pelvis, you can remove all excess fat deposits and increase muscle tone. This will help you get the butt that you have long dreamed of. The most important thing is to know: in order to pump up your buttocks, you absolutely cannot spare them!!!
https://www.youtube.com/watch?v=5nbEpKpVS2I
How to pump up your buttocks at home? There are a huge number of trainings and exercises that do not require visiting the gym and working with special sports equipment. Pumping up your buttocks at home is also not difficult. If you just want to tighten up your butt, then building muscle mass is of no use to you, but if you want to increase the size of your thighs, this is just what you need!
The most favorite exercise for most women is leg raises. Especially if it is performed from a lying position. Why? Yes, because after a hard day, everyone wants to lie down for a while, and if you also do leg swings, you can pump up your buttocks and give them an excellent shape.
Lie on your side and for greater comfort, support your head with one hand; you can place the other hand with your palm on the floor. Bend the leg that is under you slightly at the knee, and start swinging the other one upward, holding the leg at the highest point. Make sure that your leg is straight and does not bend at the knee.
If you have kids, you can tone up your butt by playing with them.
Jump and squat with them. Organize competitions to see who can jump more or higher, and then your exercises will seem like just child's play. At the same time, you can improve the shape of your hips, as well as tire your baby, after which he will sleep long and soundly.
Simple lifts will also be very helpful. For this exercise you will need a low chair or step. You place one foot on the chair so that it stands straight and your knee points in the same direction as your toes. Then you rise on this leg, at this time the second leg comes off the floor and you must maintain your balance. This simple but effective exercise will help you pump up your buttocks and make them firmer.
Do you think swimming can pump up your buttocks? Anyone who wants to improve the shape of their hips and tighten them is looking for a variety of training options and swimming is one of them.
If you decide to swim in the pool, then know that such training, in addition to excellent results, will also give you a good mood and excellent health. However, you must understand that in order to achieve good results, just swimming in the pool is not enough.
You need to find or create a special set of exercises that will allow you to keep your butt in good shape.
How to swim in the pool to pump up your buttocks? For this task, in addition to swimming, you also need to do some exercises.
For example: take a lying position and grab the edge of the pool with your hands. Do the cycling exercise, try to put as much effort as possible to push your body out of the water. With this simple exercise you can achieve not only firm hips, but also a flat stomach.
You can also do standard leg swings in the pool, here they can be even more effective, because warm water will create a gentle load on your body. It should also be noted that water makes the ligaments more elastic, and also has an excellent massaging effect on the spine and joints.
Now you know how to pump up your buttocks in the pool. Agree that this is not at all difficult.
It is important for a woman not only to pump up her butt, but also to make it feminine, beautiful and sexy. As you understand, training in this matter is not always able to help, which is why there are some women's tricks that help make your butt more beautiful.
You should also understand that for this process you can go to a specialized clinic or sign up for massages and spa treatments. However, if you do not have the opportunity to visit such establishments, you can create a spa in your own bathroom.
- Don't be afraid to use a contrast shower. It activates the flow of new blood to the surface of the skin and rejuvenates it.
- Use scrubs, smoothies and other body masks. They can be used every day, or every other day. With their help, you can give yourself a light self-massage that will remove dead skin particles from your body.
- You can also do a harder massage with a brush. It can be used to massage not only the buttocks, but also the back, stomach and thighs.
- Don't forget about the wraps. There are many varieties and variants of this procedure, but the most effective are clay wraps. Make a mixture of clay according to your own taste, adding essential oils or other ingredients, apply it to the body, and wrap the buttocks with plastic wrap. After an hour, remove the film, take a shower and apply moisturizer to your buttocks.
Now you know how to pump up your buttocks and improve their shape.
Benefit and effectiveness
Vigorous exercise in water is commonly called water aerobics. A huge number of complexes have now been developed. Everyone will find something to suit their taste. You can work on problem areas or fight excess weight.
Briefly about the benefits:
- relieves tension in the spine;
- strengthens muscles;
- develops excellent posture;
- has a positive effect on the cardiovascular system;
- normalizes blood pressure;
- increases the body's defenses;
- improves psycho-emotional state;
- and I almost forgot the most important thing - it helps you lose weight
