Exercising in water is an effective way to maintain a beautiful figure. Thanks to the water resistance, the same exercises performed on land are 15 times more effective underwater. In addition, exercise in water can increase joint flexibility and relieve stress. Water has a relaxing effect on the body and at the same time strengthens the muscles of the body, which makes exercise in water indispensable and ideal for people with back and spine diseases.
Instructions
Step 1
As a warm-up, brisk walking in the water for 5 minutes or alternating knee lifts for 3 minutes are suitable. After that, do three sets of each exercise, with a break of 15 minutes between sets. To increase your calorie burn, add vigorous knee lifts for 3 minutes after every other exercise. Do this complex three times a week, and soon you will no longer need to hide your figure under a pareo or a beach robe.
Step 2
Exercise for arm muscles
A. Place your feet wider than your shoulders so that the water reaches the level of the armpits, turn the socks slightly to the sides. Bend your elbows and spread them apart, palms in front of your chest, fingertips touching each other.
B. Starting from the elbow, spread your arms to the sides so that your palms are now facing forward, and your arms are parallel to the bottom of the pool. Put your hands together.
Step 3
Exercise for the muscles of the thighs
A. Place your feet slightly wider than your shoulders and squat down so that your shoulders are under the water. Bent arms spread slightly to the sides to maintain balance.
B. Take a jump up, lowering your arms down, straining your buttocks and bringing your legs together. Return to starting position. Repeat the exercise 20 times.
Step 4
Calf muscle exercise
A. Put your feet together, spread your arms to the sides. Place one hand on the side of the pool to maintain balance.
B Bend your left leg, trying to touch the buttocks with the heel and lower. Do the same with your right foot. Count these two movements in one repetition. Do 20 repetitions.
Step 5
Exercise for the muscles of the chest, back, arms and shoulders
A. Place your palms on the side of the pool (the edge of the pier, etc.) Jump slightly and lift the body as high as possible, straightening your arms. Hold this position for a few seconds.
B. Keeping your elbows close to your torso, lower yourself down until your arms are bent at the elbows at a right angle, without touching the bottom with your feet. Repeat the movements 10-20 times.
Step 6
Exercise for the abdominal muscles
A. Sit on the edge of the pool with your feet down (water should come to mid-thighs). Pull your torso back slightly, resting your hands on the side behind the torso.
B. Raise straight legs out of the water so that the angle between the hips and the body is 45. Do not spread your legs to the sides, keep your toes pulled out. Return to starting position. Repeat the exercise 10-20 times.
Step 7
Exercise for the muscles of the thighs and buttocks
A. Lean your back against the pool wall, holding onto the edge of the side with your hands. Raise your legs forward so that they are parallel to the bottom and spread them wide to the sides.
B. Squeezing the inner thighs, bring your legs together, crossing the left leg over the right. Now, straining the muscles of your thighs, again spread your legs to the sides as wide as possible. Repeat crossing your right leg over your left. Count these movements in one repetition. Do 20 reps
