Training in the pool can bring not only benefits, but also a pleasant mood and excellent results. There is a whole range of exercises that target different muscle groups.
Instructions
Step 1
If you decide to train in the pool, be sure to consult with a specialist. For example, in case of osteochondrosis, it is necessary to exclude twisting exercises, and in case of scoliosis, the training is compiled individually. At the same time, when pumping muscles in the pool, there are many positive advantages: warm water gives movements a soft load and inertia, has a massaging effect on the joints and spine, and makes the ligaments more elastic.
Step 2
Perform the exercises at a depth of chest level at a relaxed pace, slowly. Initially, experts recommend repeating each movement 5 times, gradually increasing up to 10-15 times.
Step 3
For this exercise, bend your elbows, bringing them together under your chest. Gradually tilt to the right and left, 5-6 times. Next, twist the body in different directions. Keep your hips stationary. Now put your hands behind your back into a lock. Lift them up gently. This will stretch your core muscle group.
Step 4
Spread your arms to the sides, bending them horizontally at the elbows. Keep your hands up. Mix and dilute them gradually in water. Repeat the exercise 5-10 times, 3-4 sets. Also, to pump up the shoulder muscles, perform circular movements and arbitrary swings in the water in different planes. At the same time, place your hands at chest level.
Step 5
Use a pool side support for hip and abdominal exercises. Take the starting position - lying on your back. Grasp the side of the pool with your hands. Do the bike exercise, trying to push your body to the surface with the movements of your legs. Thus, you will achieve firm buttocks, a flat stomach and a thin waist. Alternate this exercise with raising the legs to the chest, swinging and circular movements of the legs back, forward and to the sides.
