There are many ways to lose weight and keep your body in good shape. One of them is water aerobics. This type of fitness is suitable for both pregnant women and ordinary people who do not have any restrictions on the load.
Instructions
Step 1
Water aerobics is a set of exercises designed to be performed in a pond where the liquid level is not deep. This type of aerobics will provide a moderate load on all muscle groups, which will be especially useful for those who cannot strain their back or joints.
Step 2
Before starting the basic exercises, as a rule, a warm-up is carried out. You can start with a normal step in the water. Then you should jump and swing your legs and arms. You can also perform some elements from different dances. However, you shouldn't think that it will be easy. Water will resist your body more than air. If the usual warm-up is not enough, you can use dumbbells, gloves or fins. They will significantly increase the load on the body. But it might be worth consulting your doctor.
Step 3
During the existence of water aerobics, many types of exercises have been invented. However, there are actions that serve as the basis for all of them. The simplest and most famous exercise can be considered ordinary swimming. It allows you to develop the entire body at the same time, without straining it. If a person does not swim very well, then this is not a problem, since there is a limitation on the water level in aqua aerobics.
Step 4
Start by running. Try to raise your knees as high as possible. It is not necessary to perform this action in one place. Try running all over the pool. This will be especially effective if the classes are held in the river. Running against the current will only put more stress on your muscles. The exercise should be done for at least 15 minutes, and the water level should not be higher than the chest.
Step 5
The next exercise is for the thighs and glutes. Stand facing the edge of the pool. Grasp the handrails with your hands. Raise your right leg and take it back. Then do the same with the left. Do it 15 to 20 times.
Step 6
The next step is to do the scissors and bicycle exercises. To do this, rest your back against the walls of the tank and raise your legs in a right angle. In addition, you can remain in the same position, pull your knees to your chest and straighten them back.
Step 7
Another effective way to build your hips and glutes is with lunges. This exercise should be performed in water, the level of which will not exceed your belt. And for the press, an exercise with a ball is suitable. Pinch it between your legs and try to lower them as you enter. It should be performed within 3 minutes.
