Water aerobics - 5 exercises for training
December 13, 2012
Water aerobics - one of the best ways to burn fat while protecting joints. If you have a lot of excess weight, there are diseases that limit physical activity, or are you - an elderly man with a disease of the joints
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, Water aerobics can be the perfect way for you to keep in shape without damage to health. In general, water can carry a huge variety of exercises - it greatly facilitates the training, but the most important thing - to find those exercises that are suitable for you personally. Equally important is the atmosphere in which classes are held. In many sports centers there are special group aqua aerobics
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for the elderly and for people with obesity. In "their" group of people may feel most comfortable with, and have not only the necessary physical activity, but also psychological support.
Presented here are simple enough exercise, and suitable for people with different levels of training, weight and state of health.
This exercise serves to strengthen the muscles of the body, and perform in the deep part of the pool. To make it easier to keep afloat, wear a floating zone. Performing wrists circular motion, which also help to immerse in water, lift the right leg straight on the level of the thigh, stretching toe forward. Keep the leg elevated for 5 seconds, then lower it and raise the other leg. Please follow this exercise 30 in a row; when you feel that the muscles have become much stronger and increased endurance, you can do it for a minute or more.
Grasp the beach ball hands, press it to her breast, and crossed his legs. Lie chest on the ball, pull parallel to the surface of water crossed legs, and turn in the water so that you will come up out of the water, you lay on his back, and pinned to his chest the ball was over you. Perform such rotations in 30 seconds, do not forget to dial before diving into the lungs of air.
Exercise for the back and arms
Lie in water or stomach, legs straight, feet together, hands the ball in his outstretched in front of you. Direct push hands on the ball, so he went under the water, and as soon as possible to push his hips; then return to starting position. Perform each exercise for 30 seconds, gradually increasing the number of repetitions during this time.
Log into the water up to his chest, stand facing the pool wall and place one hand on the wall of the pool - for balance. Lie down on the water and start again slowly and then faster to wriggle his body, so that no part of the body except the head, do not show above the water, but at the same time that you have raised noticeable wave. The faster and longer you do this exercise, the more effective it is.
Do this exercise in the shallow part of the pool. Holding on to the railing on the side of the pool, pull both feet forward, without bending them, and keep your back straight. Slightly dilute legs apart, release the rail and carrying arms circular motions as if swimming like a dog, try to hold the body in a position to move in the water. From the first time may not be possible, but try again and again. This exercise is, of course, is not one of the styles of swimming, but it effectively strengthens the muscles of the legs, abdomen, back and arms.
Water aerobics - exercises for health
December 12, 2012
There are a number of reasons why doctors recommend regular aerobic exercise. They lower blood pressure
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Help monitor the condition of patients with diabetes and obesity, reduce the risk of heart disease
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To adjust the level of triglyceride and cholesterol improves. Aerobic activity allows to work large muscle groups, and provide a healthy workload on the heart and lungs. Water aerobics - a popular way to get all that aerobic exercise can give without putting the muscles and joints at risk of damage.
Exercises with akvaperchatkami
Akvaperchatki - is usually rubber fingerless gloves with webbed fingers, providing additional resistance to water, thereby increasing the load on the hands and, accordingly, increased the intensity of workouts. As a rule, in the basins of modern sports centers have akvaperchatki, which is available to all visitors, but you can buy your own.
Walking in water akvaperchatkah - good exercise for people who are just beginning to engage in water aerobics, can not swim, and / or prefer to avoid great depths.
In the water to the waist or chest go the same way as on the ground, moving his hands and overcoming resistance. On the recommendations of experts, so aerobic exercise should be given at least 30 minutes per workout. However, if you are just starting to exercise, you can reduce the time a little exercise.
You can change the intensity of the walk in the water. For example, if you go too hard in akvaperchatkah, practice without them for two or three weeks.
To make the exercise more intense, go in the water up to his neck; You can also use the weighting. You can also run in akvaperchatkah as high as possible picking up his feet and hands moving actively, strengthening once all major muscle groups.
Jumping in the water
During normal training in the gym jumping for many people are potentially dangerous exercises - they exert strong pressure on the joints, and can cause pain and other problems. However, the water can be safely jump since water reduces the pressure on the joints of the body weight to about 90%.
Stand on the bottom in that part of the pool where the water you by the neck, legs together, stretched out along the trunk roars. The head should remain above water, even when your knees slightly bent. Jump at the same time raising his hands up. Spread the arms and legs as far as possible to the side, so that the body took the form of the letter H. sank to the bottom, legs spread shoulder width apart, keeping your knees slightly bent, and hands - directly overhead. Jump up again, but this time at the moment of landing, return to the starting position. Try two sets of 10 jumps each.
Swimming - a type of aerobic exercise in the water for the people with sufficient training, can burn a lot of calories in a relatively short period of time. A person weighing 68 kg, with a floating rate of 23 m / s, burns about 275 kcal per hour, and at a speed of 46 m / s calories 500 kcal per hour. Swimming and exercises for those who want to learn how to swim, sometimes included in the program of water aerobics classes
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. You are free to combine aerobics to swimming, for example, one hour of training for half an hour giving both types of loads. So you will be able to more fully develop the muscles of the whole body, and at the same time bring great benefits the heart and lungs.