For effective weight loss, weight loss exercises in the pool are now considered the most suitable.
Swimming, unlike aerobics, relieves the load on the spine, and besides, such physical activity takes place with minimal stress on the joints. Fitness or aerobics place enormous stress on the spine, and the more excess weight, the greater the load. Therefore, swimming will not only help you lose extra pounds, but also improve your health.
For maximum efficiency, it is good to study according to a personally drawn up plan by an experienced instructor. With the right selection of exercises, you can get a visible effect from the exercises, as well as make your figure more attractive, improve your health, and increase your performance.
Regular visits to the pool will help get rid of nervous and physical stress and improve blood circulation. Just a month of exercise (2-3 times a week) will significantly improve your figure, your muscles will become more flexible and toned. While swimming, a water massage occurs, which is as gentle and effective as possible.
A half-hour swim in the pool will burn about 500 calories. The training should last at least half an hour, after 2 weeks of such a load, the duration of classes can be increased by another 30 minutes.
In the pool, you should start with a short five-minute warm-up (voluntary movements in the water), then use inflatable rings or a ball to repeat different swimming styles. After five-minute classes, you need to take a two-minute break. The swim time, as well as the distance, must be gradually increased. At the end of the workout, you need to gradually reduce the load, ending with walking in the water.
Exercises in the pool show good results, so this type of exercise for weight loss is becoming increasingly popular. When using different swimming styles, almost all muscles are involved - the crawl style helps to strengthen the buttocks and biceps, the breaststroke helps to effectively get rid of cellulite, strengthening the inner and outer sides of the thighs.
Now some fitness centers offer training in the pool with an experienced trainer. However, for various reasons, not everyone can attend individual lessons. But independent training can also show good results, the main thing is to follow the basic principles of training.
To train your arms, you will need a small ball. You need to enter the water up to the collarbone, holding the ball in front of you in a figure eight; during the exercise, the main thing is not to raise your arms above your chest, and monitor your breathing. This exercise should be done 10-15 times in two approaches.
To strengthen the leg muscles underwater, large cross steps are taken. The back should be straight, you need to move your arms energetically, and pull your toes. In water you will not be able to make movements quickly, and the load on the muscles will be distributed evenly. The exercise should be done until tension appears in the muscles.
Jumping in the water. Having crouched a little, you need to push off with force, your arms should be lowered along your body. You need to jump as high as possible, trying to spread your legs as far apart as possible. Repeat the exercise 10 times in three approaches.
Stretching exercises should be performed standing sideways near the side, leaning on it with one hand, feet together. Bend towards the side, throwing your arm above your head. The exercise is done 10 times for each hand.
It is important to remember that any workout must be combined with a certain diet.
A set of exercises for losing weight in the pool
Any set of exercises should begin with a warm-up.
Before you start weight loss exercises in the pool, you need to get used to the water, then do a few muscle warming exercises, after which you can move on to the lesson.
A set of exercises may include additional materials: balls, dumbbells, etc.
For training, there are special aggravating sets - bracelets for arms or legs, in which metal plates, gloves, etc. are attached. You can also use special fins for the legs or arms, although these devices are not suitable for beginners. All additional devices are usually included in a set of exercises when it is necessary to complicate the activity or increase the load.
At the initial stage, exercises may consist of training the shoulder girdle (will help make the chest, neck, arms toned and beautiful), leg muscles, buttocks (will help reduce the appearance of cellulite). Such exercises will help increase the overall tone of the body and strengthen the immune system. Water exercises are especially useful for women's health - exercises in the pool, affecting the organs in the pelvis and the body as a whole, can reduce the likelihood of developing many female diseases, in particular ovarian dysfunction, diseases of the appendages, and also alleviate the course of premenstrual syndrome.
Typically, instructors create initial sets of exercises according to the following plan:
- breathing exercises,
- warm-up,
- basic exercises (up to 10 minutes),
- swimming technique.
For intense training, exercises are performed approximately in the following sequence:
- warm-up,
- basic exercises (up to 30 minutes),
- exercises with additional loads (up to 15 minutes),
- strength training, scuba diving,
- final set of exercises.
Abdominal exercises in the pool
There are quite a few exercises in the pool that will help strengthen your abdominal muscles. Such exercises are well suited for people with weak abdominal muscles, poor circulation, women in the postpartum period, or those who have some problems with the spine. The abdominal muscles are one of the most important muscle groups because they protect the internal organs from damage. The abdominal muscles are the least flexible, so it is recommended to perform the exercise at least twice a week:
Read also: How to do single leg squats?
- at depth (where the legs do not touch the bottom), while in a vertical position, forcefully push off with your legs and roll over onto your back, then push off again and lie on your stomach in the water. When performing weight loss exercises in the pool, it is important to ensure that your feet rise above the surface of the water. You need to repeat ten times without a break.
- at a depth where your legs do not touch the bottom, you need to raise your legs at an angle of 900 to your body (exercise “corner”), then return to the starting position.
- at depth, from the “corner” position, perform horizontal (crossing your legs) and vertical (alternating kicks in the water) “scissors”.
- at depth, lean your hands on the side and lie on your stomach, lower your straight legs to the bottom, then return to the starting position.
- also lying on your stomach at the side, as in the previous exercise, alternately pull your legs bent at the knees to your chest, then return to the starting point.
Exercises
If you are a beginner, start with an instructor. Firstly, it will teach the basics of safe behavior on the water. Secondly, he will explain what needs to be done and how. I think a couple of workouts will be enough to plunge into the delights of water aerobics. By the way, do you like discounts like I do?
