What exercises can you do in the water? Exercises for Beginners

Everyone knows that in water exercises are the most common and effective. The most interesting sport helps not only to conduct a normal workout, but also to relax. Exercises in the water are different. They can be aimed at losing weight, improving the musculoskeletal system, getting rid of problems with joints and so on. It should also be noted that the muscles will strengthen much faster if you are engaged in water with special equipment, and not in gyms with iron.

What is useful aqua aerobics

First of all, it should be noted that exercises performed by water, contribute to the treatment of the spine. When properly performed, the muscles of the back, neck and legs will be well developed. Despite the complexity of these or other exercises, the load on the buttocks and legs will in any case. Thus, after each visit to the pool, the slender and slender appearance of these parts of the body will be noticeable. The maximum effect can be achieved with a load on the hips. And most importantly - with a wide range of actions, all muscles contract and experience a certain load. And because of the density of water a person does not feel any fatigue until the end of training. After leaving the pool you will feel a rush of vigor and energy for a long time.

The right approach

Before you begin to perform a full exercise in the water, you should learn how to breathe properly. It is strictly forbidden to hold your breath at the beginning of the exercise. Special attention should be paid to people whose weight exceeds the norm. To avoid additional problems, you need to train your breathing rhythm. Breathe should be evenly, breathe out the air completely, then calmly inhale.

Who can do the exercises?

Absolutely any physical exercise in water is allowed to be performed by everyone. Even with problems with the spine or joints, doctors recommend exercise in the water. A professional coach in the pool will help you choose the most suitable program for you.

For women, regular classes will be very useful for varicose veins. Water can save you from venous congestion, which is difficult to achieve even by special means, recommended by doctors. Also, pure water will easily relieve pain.

People in old age rarely decide to play sports, for example, in the gym. But the pool will be an ideal place for them to maintain their physical shape and positive.

In addition, water can also perform other functions. It perfectly breaks the fat deposits. For those who are not satisfied with the hips and buttocks, special exercises will do the best. In this case, you will not only get rid of excess fat, but will also see a smoother skin.

We remove the stomach

As you know, the abdomen and waist region is the most problematic area. The upper part of the human body is most susceptible to the accumulation of excess fat. There are several forms of the body, and fat is deposited in different places. But in any case, getting rid of it is not easy.

To destroy wrinkles and extra centimeters will help such exercises:

• Torsion on the press;
• run;
• Corners of the case.

All of them should be performed directly in the water. It is best, of course, to be able to swim and do this at a water level above the waist. Although with a less depth, the effect will not be worse.

When twisting the initial position of the body will lie on the back with elongated arms. With the help of the contraction of the muscles of the press, pull your legs to your chest, bending your knees. Due to the fact that during the exercise you will need to stay on the water, both the muscles of the press departments and the oblique muscles will be involved.

Corner turns are no less effective exercise. To do this, you need to stand upright, place your legs on the width of your shoulders, stretch your arms forward and make turns to the sides. In this case, the pelvis should not move. When performing, the muscles of the press are also involved.

"Bicycle" or ordinary running will help get rid of unwanted centimeters. With the help of a waistcoat or an inflatable circle, you need to do small jumps. At this time, there is an opportunity to move your legs quickly, performing this exercise several times.

Exercises in the water for slimming legs

The advantage of training is that you can do it yourself, without the help of a coach. Many girls ask questions about what exercises in the water should be done to lose weight and strengthen the legs. The standard variant of training for legs is the repetition of several times of exercises "bicycle" or "scissors". For 20-30 minutes, you should perform them one by one, and then you must definitely go to the final stage.

Before you leave the water, you need a few minutes just to swim in free mode. After that, you get a sea of positive emotions, and the result will be noticeable the next day.

For beautiful buttocks

Here you need a quality support, in which quality you can use the rim. Perform the exercises in this order:

1. Hand holding on to the side, do 10 sweeps one foot forward and back, then change sides.
2. Stand facing the board, holding both hands, and maximally raise both legs back. Repeat about 10 times.
3. Stand with your back to the support, again holding on with both hands, move your legs alternately, creating leaks on the surface of the water.
4. Again, take one hand by the side and step forward, while lifting your knees high.

These exercises will help bring the body to tone and relieve the tension accumulated during the whole working day.

Exercises in the water with dumbbells

In fact, dumbbells in water sports have only been used recently. Previously, it was considered only equipment for gyms. Now many have already adapted and perform all the same exercises as on land, only in water. Makhi hands, bends and other standard exercises can be done exactly in the pool.

It is necessary to take into account the most important rule - the faster the exercises are executed, the more effective they will be. A greater effect will be obtained if the training with dumbbells is interrupted by ordinary water aerobics. Due to this you will achieve the optimum load, and training in water will bring much more benefits than in the gym.

Exercises from cellulite

Among other things, exercise in the water will not only help with losing weight, but also rid forever of cellulite. To do this, you need to perform all the known exercises, which include: turns, running in water, "scissors" and kicking your feet on the bottom. At the same time the water level should reach the waist or chest, but in no case higher. And after all the exercises and the required number of repetitions are passed, it is necessary to fix everything with swimming. At a calm pace, just swim a certain distance and relax. Regular classes will help get rid of this problem forever. Doing exercises, you do not even need to spend a lot of money on special pills, teas and other means, in order to bring your body back to normal.