Share in WhatsApp
Water aerobics: exercises for weight loss
- Water aerobics: the benefits of fitness areas for fans of a healthy lifestyle
- Contraindications for water aerobics
- What you need to conduct fitness training in the water?
- Fitness exercises
- Fitness training for weight loss
Water aerobics is a special complex of fitness exercises and dance movements, the performance of which is produced in the water column. Today it is one of the most popular fitness trends. Functional objectives of aerobics are weight loss and maintain muscle tone. During fitness training in the water worked out all major muscle groups, allowing you to quickly rid excess oil and correct shape.
Water aerobics: the benefits of fitness areas for fans of a healthy lifestyle
Weight loss is not the only plus of this sports direction. Water aerobics classes are suitable HLS fans of any age and gender, because it does not require any special skills and physique, and also have a beneficial effect on health.
- Fitness training in the water, develop good posture.
- Systematic classes relieve tension in the spinal column and a positive effect on the respiratory and cardiovascular systems, and normalize the blood pressure.
- Fitness exercises performed in the water column, strengthen muscles and joints, helps burn excess fat and getting rid of cellulite.
- Water aerobics helps to get rid of stress, insomnia and improve General mental and emotional state.
- Regular fitness classes in the water increase the body’s resistance to various infections and viruses.
Contraindications for water aerobics
There are a number of contraindications for training in the water:
- The presence of coronary artery disease in severe form.
- Preinfarction and postinfarction States.
- The presence of individual intolerance to chlorine.
- Genital infections, genital diseases, cystitis.
- Damage to the eardrums.
- The presence of any skin diseases (eczema, acne, severe, etc.).
Also, care is needed to conduct fitness classes in the water for people suffering from osteochondrosis. The ideal option would be training under the guidance of a fitness instructor.
What you need to conduct fitness training in the water?
Water aerobics classes do not require specialized equipment. All the fitness exercises are performed in water, the resistance which creates the necessary load on the muscles. For the pool you will need:
- indoor swimming suits;
- swimming cap;
- Slippers/flip flops;
- individual facilities for personal hygiene: towel, shampoo, soap.
Caffeine in water, you sweat, like during the training in the gym. Therefore it is recommended to bring a bottle of still mineral water to maintain water balance in the body.
Before proceeding to the fitness training in the water, you should perform some warm up exercises.
No. 1. Stand up straight, with a deep inhale to raise arms up. Lower hands on the exhale. Perform 5-7 times.
No. 2. In a standing position perform a circular motion with your hands in different directions. The movement should be smooth, without jerks. Perform 5-7 times.
No. 3. Stand up straight, feet together, hands on waist. To perform bending to the sides, 10 times in each direction.
No. 4. Sit on bent legs and abruptly jump up. In performing this exercise it is necessary to pull hands upwards. Need to land on toes, not on the whole foot. Perform 5-7 times.
No. 5. Standing up, bend one leg and pull the heel to her buttock. Hold this position for 5-7 seconds and perform the same for the other leg. To repeat fitness exercise at least 5 times for each leg.
Fitness training for weight loss
No. 1. Initial position (I. P.) — standing, bent at the elbow and hands pressed against his chest. The water level in the implementation of this exercise must reach the neck. You need to make turns and tilts body to the side, forward/backward. Perform 10 twists/tilts in each direction.
No. 2. I. P. — sitting on the bottom of the pool (reservoir). The water level is just above the chest. Uperevshis hands in the bottom rear of the buttocks, it is necessary to perform Mahi feet. This exercise promotes effective weight loss in the abdominal area. Perform 15 swings each leg.
No. 3. I. P. — sitting on the bottom of the pool, legs extended, arms raised up. The water level is just below the breast. You need to jump up, using the muscles of the buttocks and thighs. To perform at least 15 jumps.
No. 4. I. p. — standing, feet apart at shoulder width, hands on waist. The water level is just above the chest. You need to perform jumps, keeping feet together. Try to jump as high as possible. To perform this fitness exercise should at a fast pace. To make at least 15 repetitions.
No. 5. I. p. — standing, feet together, hands on waist. The water level is waist-high. Should I do lunges forward/backward/sideways, trying to keep his balance. Perform 10 lunges in each direction.
No. 6. I. P. — standing, hands slightly bent in elbows and pressed to the body. The water level is at the neck. You need to perform Jogging in place, trying to raise your knees as high as possible. To perform the fitness exercise should be within 5-7 minutes.
No. 7. I. P. — as in the previous exercise. The water level is at the neck. You need to perform Jogging in place with zahlest legs — try to get the heel of the buttocks. Be completed within 5 minutes.
No. 8. I. p. — standing, feet apart slightly wider than shoulders, hands on the surface of the water. The water level is just above the waist. Should alternately raise legs diagonally, trying to reach to the hands. Perform 10 repetitions for each leg.
No. 9. I. p. — standing, feet together. The water level is above the chest. You have to jump, drawing your knees to your chest and clasping their hands (“float”). Performing this fitness exercise jump you need to do sharply, and to return to its original position smoothly due to the relaxation of the body in water. To perform at least 10 repetitions.
No. 10. I. p. — standing, feet hip distance apart, hands on waist. The water level is just above the chest. To perform this exercise you will need to dive under the water, so be sure to take care of the presence of a rubber swimming cap. From a standing position to sit down, with his head immersed under the water and abruptly jump as high up as possible. Perform 12-15 jumps.