Swimming - a great way to adjust the shape. water resistance is much stronger than the air. So, even in the water lifting arm will require more effort than on land, and therefore calories are burned much more active.
It is not surprising that the body is so tired!
Swimming makes us more endurance, improves blood circulation, well coached lungs, strengthens the back muscles and thus prevents unnecessary stress on the joints and spine.
That is why gymnastics in the water is especially recommended for injuries, osteochondrosis and arthritis. In this case, the movement on the ground can cause pain, while in the water, "absorb" the discomfort.
Exercising in water: excellent exercises for figure and health / istockphoto.com
begin training
- Start with 3 times a week. For speed not pursue. It is important not, and the distance that you will overcome.
- Distance gradually increase: first 2 weeks - 4 x 25 m, the following 2 weeks - 2 x 100 m, then 3 times with 100 m and so on increasing.
- In order not to run out of steam in the first training, alternate swimming with rest. After spending 7-10 minutes in the pool, relax 5 minutes from the edge of the pool, doing aqua elements.
- Lift legs at different angles, bends them to the right or left, bounce, marching in one place.
- Do Mahi hands \ feet back and forth.
Exercising in water: excellent exercises for figure and health / istockphoto.com
For abdominal muscles
A boat. This exercise -interpretatsiya boats asanas in yoga ( "Paripurna Navasany"). Raise your legs at 45 C. his back resting on the rim. To stay on the water, you will have to actively work with your hands and feet.
Shoals. Lie down in the water on his back, arms wrapped around his ball, keep feet together. From this position, rolls from one side to the other.
For rotator cuff
These exercises make the holding ledge, can be - standing on a ladder and grabbed the hands of a step in the water. The more water you will stand, the harder it will have to pull and push themselves to side of the pool.
Pulling. Standing face to the side, put your hands slightly wider than shoulder width. Keep your back straight, chest should be above the water. Then tighten up, if you want to get out of the pool, and then slowly lower yourself back into the water. Start with 10-12 pull-ups, and then gradually increase the number of repetitions, as far as you can.
Immersion. Excellent trains the triceps. Turn your back to the side of the pool and lay the thieves behind his back, a little wider than the hips. Lean hands on the rim - slowly lift yourself out of the water, and then falls down. The number of repetitions gradually increase.
For leg muscles
The exercises may be enhanced through the load power bracelets.
you can do attacks to bounce, squat, giant steps, bending arms and legs, leg lifting to one side, lifting feet forward. In each position linger for 30 seconds, try to keep the foot in parallel. When squatting, hands fold in front of him at face level.
Also you will be interested to read this:6 reasons to send their children to swimming
