Physical education in the pool is beneficial both for health and for maintaining a figure, but, alas, not everyone can go to the pool. Therefore, there is "dry swimming" for such people. In other words, these are exercises that imitate the movements of a swimmer. With the help of them, you can tighten the stomach and buttocks, as well as strengthen the lower back.
Instructions
Step 1
So, the first exercise is called frog legs. To complete it, we stand straight, turn our shoulders, put our hands on the belt. Now we put our feet together, bringing the heels together. Part your socks as wide as possible. In this position, we begin to slowly squat. The knees should be spread as wide as possible, while the body should not bend over. You do not need to squat too deep in this exercise. Do 3 of these sets of 15-20 squats.
Step 2
The next exercise is push-off to the side. We stand with our left side against the wall, with our left hand leaning against it. The right leg should be lifted and turned outward. Then we bend it at the knee and lift it up without turning the toe inward, after which we straighten it down and to the side with the heel forward, as if you want to push off from an invisible support. The same should be done with the other leg. We do 2 sets for each leg 15 times.
Step 3
Standing paddles. Starting position: feet shoulder-width apart, hands on the belt. Now you should bend forward, then stretch your arms, after which you need to spread them with your palms to the sides as if you are rowing in water. After this stroke, you need to straighten up, bend your arms at the elbows and press them to the body. In other words, prepare for the next stroke. When doing a stroke, try to do it with force, strain your arms. Do 2 sets of 20 reps.
Step 4
Exercise 4 - frog upside down. To complete it, you need to sit on the floor and lean on your arms or elbows, your legs need to be extended in front of you, your heels, too, and your socks turned out. We do the exercise: while sitting in the starting position, we begin to slowly pull our legs towards ourselves so that the heels dragged along the floor, while the socks and knees should be as far apart as possible. After you have made this movement, you should straighten your legs to the sides and try to tear your feet off the floor. Then just put them together and return to the starting position. Do this frog 15 times 3 sets.
Step 5
Squat with arms. Starting position: feet shoulder-width apart, socks slightly apart, and arms lowered. We squat and at the same time raise our arms through the sides. We get up and lower our arms, pressing them to the body. During this exercise, you must breathe correctly. On a squat - inhale, on getting up - exhale. Do these squats for 3 sets 15 times.
Step 6
Well, and the last exercise is the eight legs. I think she is known to many. We lie on our backs, we press our hands to the sides. We raise our legs, straighten them and begin to describe the figure eight with our feet. The legs should be kept together at all times, and not dangling in different directions. When you have made one figure eight, then return to its original position and start drawing it again. Do this 20 times in 2 sets. When it becomes easy for you to perform this exercise, then you can complicate it a little, that is, write out not 1 eight at a time, but several. Good luck!
