- Water aerobics for weight loss - fun sport
- Weight loss
Want to lose weight, do not sweat? Take water aerobics. Fun exercise in the water to help you quickly burn thousands of calories and strengthen muscles in all problem areas.
5 reasons why water aerobics useful for weight loss
Feel as if you weigh less
When you're in the water, gravity affects you do not like on the ground. Water pushes you up, supports the body, and you feel its weight to a much lesser extent. The greater the depth, the greater the effect. On average, the water keeps:
- 50% of body weight, when you are in water up to his waist;
- 65-75% when the body is immersed in water up to his chest;
- 90%, when you are standing in water up to his neck.
Reduced risk of injury
Since water supports your body, it reduces the pressure of his weight on his legs and tying. This reduces the risk of injury during intense exercise.
The water provides natural resistance
Water - the ideal environment for the exercises with resistance. More precisely, every movement you perform in the water, such an exercise would be as natural property of water - to resist moving objects. You can adjust the strength of water resistance due to two factors:
- Speed. The faster you move in water, the more you feel the resistance, and the more intense it turns the load;
- The scope of movements - what it is, the stronger the resistance of the water.
In the water, you can perform almost all the exercises that are doing on the ground - and some of those on the ground do not teach. So, in the program of water aerobics classes may include:
- Walking and running water;
- Elements aqua-pilates and aqua-yoga;
- Strength training with the use of buoyancy aids, hampering movement.
Often, people in the pool obtained such asanas and Pilates elements
Pilates - star system training
Which they can not perform the ordinary exposure of gravity.
For 30 minutes of standard water aerobics classes
Water aerobics classes - a medicine and a source of pleasure
low or moderate intensity a person burns an average of 145-380 calories. For half an hour of running water can burn 285 to 765 calories.
Water aerobics exercises will help you get rid of excess fat without feeling over-voltage, and have fun. Even if a very active move his arms and legs in the water, you can in one minute to burn 11 calories - the same person burns running at a speed of 10 km / h. The water has on the body is a constant pressure, by which is involved in the movements of the maximum number of muscle fibers. Repeat each of the following exercises as many times in 30 seconds, then rest for 20-30 seconds, and start a new approach. As you become fitter, increase the approaches to 45-60 seconds. For some exercises you need a beach ball - what it is, the intensity of the workout.
Exercise for muscles in the arms, back, chest, abdomen, leg and buttock muscles
Stand in the deepest part of the pool. Hands clasped together perform rapid circular motion, and at the same time, lift straight ahead, to the level of the hip, left leg. Keep your foot in this position for 5 seconds, continuing to move his arms.
Quickly lower left leg, lift your right, and then keep it in front of you in 5 seconds. Continue the exercise for 30 seconds, changing the legs.
Exercises for the muscles of the back, abdomen, legs and gluteus
Grasp beach ball with his hands and press it to her breast, lie on your back on the water, his legs stretched out. Feet keep together.
Turn left and then turn over onto his stomach, so that the ball was beneath you. Then, using the muscles of the body back to its original position. Breathe. (Beginners can simply turn to the right and left side, without turning or abdomen).
Perform the exercise for 30 seconds, each time turning in opposite directions.
Exercise for muscles of the back and abdomen, shoulder muscles and triceps
Holding a beach ball in outstretched arms in front of you, lie face down on the water in that part of the basin, where the water depth is about you on the chest. Stretch your legs, keep your feet together.
Keeping the arms straight, push the ball under him, taking care that it does not touch the body.
When the ball under your hips will quickly return it to the surface and return to starting position. Perform each exercise as soon as possible within 30 seconds. Keep your hands and body as straight as possible, so that the muscles get the maximum load.
Exercise for muscles in the arms, thighs and abdomen
Perform each exercise in the shallow part of the pool. Sit in the water while lifting the leg straight up and dropping his hands down, bending in half (like a folding knife), so that the body took the form of the letter V, and on the surface of the water were only the head and toes. Performing circular motions with his hands (something like when you swim "Dog"), hold the body in the position of the letter V, swim along the pool in 30 seconds.
Tip: If your toes are beginning to fall into the water, increase the angle of your letter V, and tighten your abdominal muscles.
Exercise for muscles of the back, abdomen, legs and gluteus
Standing in water up to his chest, face to the wall of the pool, grasp the left hand on the edge of the rim, and his right hand, fingers down, push the wall pool slightly below the water surface.
Stretch your legs back, parallel to the surface of the water, keeping your feet and knees together. Then wriggle in the water so that the abdomen, hips and legs alternately moved up and down. Try to raise big waves in the pool - this is an indication that you do the exercises intensively enough.