- Water aerobics: exercise for dieters not sweating
- Effective training
- For arthritis sufferers
6 exercises for effective training
You want to make the body sexier? Try aqua
Aqua - exercises that slim and refreshing
. It will not only help improve the tone of the muscles of the body, but also benefit the cardiovascular system.
1. Walking in water
This is one of the most simple, but very effective exercises from which beginners often start in aqua aerobics. Put akvaperchatki (to training was more intense) and enter the water up to his waist. Walk along the pool, waving his arms, as you usually do it when walking. Do not walk on his toes and arch your back. Strain the abdominal muscles and try not to lean too far forward or sideways.
2. Walking in the deep water
When walking in water up to his waist will give you is easy, you can start training at a greater depth - on the chest and neck. While walking intensifies swings hands, keep your back straight and abdomen - fit. To increase the water resistance, wear akvaperchatki. If you need more intensive loads, try to run in the water up to his neck in akvaperchatkah.
3. Exercise for hands with akvaperchatkami
Akvaperchatki will also help to strengthen the triceps and biceps on the water aerobics classes
Water aerobics classes - a medicine and a source of pleasure
Put akvaperchatki stand in water waist, lower your arms down; elbows should be close to the body. Press your elbows close to the body and lift the forearm onto the surface of the water, holding hands stretched forward (it is also increases the resistance of the water when driving hands). Then lower your arms down. Repeat the exercise 12-15 times, or until you get tired.
4. Exercise with dumbbells
Dumbbells for water aerobics
Water aerobics: Lose Weight with pleasure
made of foam or other floating material, and their task - to enhance water resistance. Stand in that part of the basin, where the water depth of your chest, take a dumbbell and stretch your arms along the body. Lift rugi, bending at the elbows, hands with dumbbells back of the hand up. Then turn your hands so that the back of the hand facing down. Dip your hands. Repeat the exercise for at least 12-15 times.
5. Exercise with Kickboard
Stand with your legs apart at shoulder width, straining the abdominal muscles. Pull his right hand with a board for swimming; hold it vertically, so that the wide surface facing you, and narrow - to the bottom of the pool. Pressing the left elbow to the body, right hand to move the board for sailing in his chest, and the board must be completely under water. Return to starting position. Repeat the exercise 12-15 times.
6. Exercise for legs
Tie a knot noodle around their feet or shoes that you put in the water aerobics. Stand with your back to the wall of the pool and hold on to it or to the handrail. Pull the leg, which is attached to the noodle, straight ahead, and then bend the leg at a right angle. Return to the starting position, then repeat the exercise 10-15 times. Then tie noodle to the other leg and repeat the exercise 10-15 times.