Think aqua - is for wimps, or not entirely healthy? Nothing like this. In water, many exercises are more effective than on the ground, allowing to burn more calories in less time. You can lose weight without sweating in the gym and, most importantly, without the risk of harm to joints.

For the exercise you need a board for swimming and waterproof watch. To exercise were the most effective among them should take place at least one day; In addition, it is important to eat right and do not forget about the "ground" exercise, which certainly has its advantages.

Exercise 1

Stand in that part of the basin, where the water depth of your breasts, about 1, 5 m from the wall of the pool, facing her. Put your palms on the board for swimming. Slowly run to the wall and push the board down until the arms are straight. Try to start from the board at the same time, raising the body as high as possible. Turn the wall and run back to the starting point. Repeat the exercise 10 times.

Exercise 2

Lie on your stomach in the deep end of the pool (if you're not confident to hold water, use floating zone or sleeves). Bend your knees and quickly stir feet while performing in front of a small part of strokes. Perform each exercise for one minute, then rest 30 seconds (watch the time on the clock). Repeat at least three times. When it will turn out well, try to keep afloat, moving only your hands or feet only.

Exercise 3

This exercise strengthens the muscles of the legs and abdomen. Log into the water up to his neck, keeping hands on board for sailing in front of him. Slightly lean forward and lean against the board. Firmly pressing his hands to the board, in turn, raise the legs, knees touching the board. Continue in the same way to do the exercise for one minute. Rest 30 seconds. Repeat at least three times.

Exercise 4

This is an exercise to develop the muscles of shoulders, arms, chest, abdomen and legs.

Perform the exercise while standing in water up to his chest at the stairs to the pool. The feet are on the bottom of the pool, arms down down and hold on to the ladder rungs. Simultaneously lift your right arm and the right leg above the water (perhaps the first time you do not get to raise the leg as high - in this case, try again). Hold this position for 2-3 seconds, then return to starting position. Do this exercise 16 times. When the exercise starts to do well, try to execute it, not holding on to a ladder.

If this exercise on the ground the main difficulty is to hold its own weight, it is the main task - to keep his balance by using the muscles of the body.

Exercise 5

Exercise strengthens the muscles of the arms, chest, back, abdomen and legs. Sit on the board for swimming, holding her hands on the edge; sveste feet down. (If you can not just sit on a board for swimming, wear a floating zone). Alternately straighten throwing up, right and left legs, and follow frequent arm stroke to move around in the water. Perform each exercise for one minute and try this time to overcome the greatest possible distance.

At first it may be difficult to find the right rhythm for this exercise. To ease the problem, imagine that you ride on a water bike, and move accordingly.

Exercise 6

Exercise for the thighs, buttocks, abdomen and legs; In addition, it improves the functioning of the vestibular apparatus. Push the board to swim under water, and stand on the opposite end. Squeeze her feet to the bottom of the pool. Extend your arms to the side and perform a circular motion wrists, pulling her knees to her chest, and at the same time making sure that the board remains to swim under your feet, not sailing to the side. Lower the foot, again pressing the board to the bottom of the pool. Repeat eight times.

Exercise 7

Stand on the bottom in shallow water, about 1 to 5 m from the wall of the pool, facing thereto. Run up the wall and stop performing circular hand movements and straining the abdominal muscles, touch the wall in turn, his right and left foot. Return to the starting point and repeat. In total, do 10 repetitions, and touch the walls of the pool 10 times with each leg. Try to do this exercise as soon as possible, because here the number of calories burned depends on the speed.

Exercise 8

Exercises for the muscles of the abdomen, legs and buttock muscles.

Log into the water up to his neck, arms extended along the body and slightly bent at the elbows, hands slightly clenched. Lift and bend the knee left leg and right leg, do 12 jumping left and right. Change legs and repeat. Perform three sets of 24 jumps each.

If you do not very well know how to maintain a balance, start the exercise by jumping on both feet, and gradually proceed to jump on one leg.

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.

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.

Variety

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.

Burn calories

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.