On a hot summer day, do you feel sorry for not being able to swim while watching others swim in the pool? But you have other options this summer. This set of water sports combines aerobic exercise with water resistance training, so that people who can't swim can cool down in the pool and exercise their muscles at the same time! Mary Saunders, associate professor of sports science at Reno University in Nevada and director of international water fitness, explained that if you do the same exercise on land, if you are in water, water will provide 15 times resistance. "The harder you push forward, the greater the resistance provided by the water, so you can adjust the state of exercise at that moment. More importantly, research also shows that exercising in water can not only relieve stress, but also enhance the softness of the body. " Water can strengthen the muscles of the whole body, but it can also relieve the pressure on the body, which is very suitable for people with injuries or back discomfort to exercise in water. "Nicole forsyth explained. He works as a water fitness instructor in Miami's David Barton Gym and Dellanno Hotel, and is also the person who combines this 30-minute water exercise. As long as you do this in a swimming pool about 120 cm deep, you can become strong-you don't even need to swim! Preheating 1. Warm-up exercise can choose to walk as fast as possible for five minutes in the pool, or do knee exercises for three minutes. Complete each movement three times, with a rest between each movement 15 seconds. 2. In order to increase the intensity and burn calories, you can do knee lifting exercises for three minutes between each two groups. Repeat the whole set of training at least three days a week, and you can leave your body fat behind. First, immersion target parts: chest, back, triceps brachii and shoulder 1. Place your palm flat on the edge of the pool or grab the drain. The higher you jump in the water, the better. It can make your arms strong, and try to stay at the highest point for a few seconds. 2. Keep your elbows close to your body and bend your arms 90 degrees. Don't let your feet touch the bottom of the pool, lift and put it down. Repeat this action 10 ~ 20 times. Second, bend the target parts of the arm: biceps brachii and triceps brachii 1. Stand with your feet in the water, spread out slowly, and immerse your shoulders in the water. Bend your arms, put your palms a few centimeters away from your chest, and your fingertips are opposite. 2. Slowly extend your arms outward from your elbow (just like a closed door slowly opens), so that your palms are facing outward, your arms are parallel to the bottom of the pool, and then your arms are closed. Repeat this action 20 times. Third, bend the target parts of the leg: hamstring muscle and calf 1. Stand with your feet together, stretch your arms, push your body away from the shore, and keep one hand balanced by the pool. 2. Bend the left knee and try to make the left ankle contact * * *. Put down your left foot and make your right foot. Repeat this action 20 times. Fourth, jump the target thigh *** 1. Stand with your feet slightly wider than your shoulders, squat down until your shoulders are below the water, and keep your arms slightly raised at your sides to keep your balance. 2. When jumping straight up, put down the arm clamp. Jump to the highest point with your legs together, and swing back to start the action when you fall to the bottom of the pool. Repeat the jump 20 times. 5. The target part of foot lifting: abdomen 1. Sit by the pool with your feet down vertically. The height of water is about half that of the thigh. Lie back a little and support yourself with your hands. 2. Keep your feet straight, lift your legs out of the water and turn your body into a V-shape. Hook your toes and put your legs together. Put your feet down and go back to the beginning. Repeat 10 ~ 20 times. 6. Scissors feet 1. Lean against the pool wall and grab the edge to keep balance. Lift your legs so that they are parallel to the bottom of the pool, and then try to separate them as far as possible. 2. Force the inner thigh, put your legs together, and put your left foot across your right foot. Then open your legs with the strength of the outer thigh, return to the starting position, and do the same action again, but with your right foot crossed with your left foot. This will be a complete, need to repeat 20 times.