Water fitness makes women as smart as fish. It is said that women are made of water, and women cannot live without water. Go back to the water and make a woman's life and body as agile as a fish. Aerobic fitness in water is popular now, and sharing makes women as smart as fish.

Fitness in water makes women as smart as fish. 1 When it comes to water fitness, many people will simply think of it as swimming. In fact, there is a big difference between aerobic and pure swimming in water. Swimming is a systemic sport, which is very beneficial to human body, but it requires athletes to be aquatic. For those who don't understand and have poor water quality, they can only sigh. Water aerobics is a new type of aerobic exercise, which combines different rhythms of body movements and dance steps, both land sports and water sports, and is a fusion of various styles.

The heat dissipation rate of human body in water is six times that on land.

Aerobic water is generally carried out at the water depth of1-1.4m. Even if you can't swim, you don't have to be afraid at all. Water aerobics can walk in water, jog in water, stretch in water, etc. It may be tiring to do sports on land, but it feels comfortable and light in the water; Water is good for the skin and can also reduce weight. ...

course content

Water aerobics is an aerobic exercise, accompanied by soft music, carried out by bodybuilders and bodybuilders. Water aerobics is generally carried out in waist-high or chest-high water. Fitness people can choose different postures according to their height. The deeper the water level, the harder it is to move. Fitness people must choose the difficulty of exercise according to their own situation. The aerobics course in water-saving middle school is 50 minutes, which mainly includes exercises such as warm-up, stretching, strength, agility, flexibility and relaxation.

In the course of water aerobics, there are swimming pool mat aerobics, water aerobics, shaping and water stretching exercises. The ever-changing exercise content in a class makes bodybuilders enjoy it, which is easier to stick to than single training. Among them, the table mat exercise is a combination of land and water training, which mainly exercises the middle parts of the body, such as lifting legs on land, and some movements of turning waist and arms. Using the resistance of water to achieve the difficulty of exercise can obviously reduce the excess fat in the waist and abdomen and achieve the purpose of losing weight. Bodybuilders run, jump and walk in the water accompanied by music, and use the resistance, buoyancy and heat transfer of water to carry out aerobic exercise all over the body, effectively decomposing the whole body heat.

At the beginning of the exercise, it is required to warm up for 5 minutes first, and then warm up for 5 minutes in the water. After that, the bodybuilder carries out running training in the water, as well as action training such as kicking back, kicking side and diving. People who want to lose weight had better practice 3 times in 1 week, so that they can consume more calories and lose weight obviously. If conditions permit, it can also be combined with aerobic rhythmic gymnastics on land.

Women's Aerobic Exercise in Water

The exercise time of each class is 1 hour 10 minute, and the training content of each class is basically divided into six parts:

1, coordinated dance on land:

Form: based on the preparation of various parts of the body, with simple and beautiful dance movements.

Objective: To exercise the coordination ability of limbs, develop cerebellum, correct bad posture and warm up before entering the water.

2, swimming pool mat practice:

Form: The combination of land and water on the mat and water training mainly exercises the muscles in the middle parts of the body (upper abdomen, lower abdomen, waist and back).

Objective: To reduce the excess fat in waist and abdomen and shape a moving curve.

3. Aerobic exercise in water:

Form: Accompanied by music, with fast-paced aerobic exercise such as running, jumping and walking in the water, aerobic exercise with vigor and movement is carried out in the water.

Objective: To use the resistance, buoyancy and heat transfer of water to carry out whole body consumption exercise and effectively decompose whole body heat.

4, underwater modeling:

Form: according to each person's physical characteristics, carry out shaping training in various parts of the body.

Objective: To make full use of the uniqueness of water to carry out stress training on muscles of various parts of the body, effectively shape the lines of various parts of the body and make them perfect.

5. Basic swimming training:

Form: After the underwater aerobics, enter the basic swimming training and teach basic swimming or synchronized swimming according to the matrix of the members.

Objective: This exercise is not only to teach students swimming skills, but also to gradually slow down the heart rate and return to normal.

6, stretching in the water:

Form: Before the end of the training, stretch in the water with beautiful stretching dance.

Objective: to fully stretch and lengthen the ligaments of limbs and relax the muscles of the whole body. The second training can relieve the fatigue of limbs and spirit and improve the quality of rest and sleep.

Sports review

Fitness in water can make full use of the characteristics of water resistance and buoyancy. Water aerobics exercises people's strength and endurance through the resistance of water, and shapes a perfect figure. Through the buoyancy of water, water aerobics can exercise people's flexibility and reduce sports injuries.

The buoyancy of water makes obese people feel relaxed and comfortable when they exercise in the water, and overcomes the shortcoming of easy fatigue when they exercise on land. It can be said that water aerobics is the most suitable exercise for obese people.

Tips:

1, safer and more comfortable. In chest-high water, buoyancy can reach 85%-90% of body weight. Therefore, compared with land sports, the pressure of water aerobics on joints, bones and muscles will be relatively reduced, and the buoyancy in water can greatly reduce the impact of all joints of the body, making all joints of the human body less likely to be injured. Water aerobics can also improve flexibility, because the buoyancy of water makes the joint activities of the body more comfortable.

2, can protect the skin, because water sports basically do not sweat, reduce the stimulation of salt in sweat on the skin after land training. At the same time, water is good for the skin. Water exercise can improve the circulation function of subcutaneous blood vessels and enhance metabolism. Water can also be massaged, and the friction and flapping of water and waves have a special massage function, which can avoid and reduce the relaxation and aging of the skin and make the skin smooth, smooth and elastic.

3, the heat removal effect is obvious, and the ideal water temperature is generally 27-30 degrees Celsius.

Friendly Reminder

1, check your body before exercise, pay attention to past diseases and sports injuries, and use drugs.

2. Don't exercise alone in the water, including people who can swim.

3. Know the water depth before launching, and throwing it into shallow water will cause sports injury.

4. Pregnant women, people with fever or hypothermia and sports injuries, such as sprained ankles and injured people, should not take part in water sports. You need to do 5 minutes of warm-up activities before and after exercise, so that your muscles can warm up first, and then you won't get hurt in the water.

Fitness in water makes women as smart as fish. 2 What are the fitness methods?

Fitness is a kind of exercise, such as all kinds of unarmed aerobics, rhythmic gymnastics, rhythmic gymnastics, and all kinds of self-resistance movements. Gymnastics can enhance the strength, flexibility, endurance, coordination and control of all parts of the body, thus making the body strong. If you want to relieve stress, exercise at least three times a week.

Exercise the heart

Swimming, brisk walking, jogging, cycling and all aerobic exercises can exercise the heart.

Aerobic exercise has many benefits.

It can exercise the heart and lungs, enhance the function of circulatory system, burn fat, increase vital capacity, lower blood pressure, and even prevent diabetes and reduce the occurrence of heart disease.

The American College of Sports Medicine suggests that if you want to know whether the intensity of aerobic exercise is appropriate, you can test your heart rate to reach 60%-90% of the highest heart rate after exercise.

If you want to lose weight through aerobic exercise, you can choose low to moderate exercise intensity and extend exercise time. This method consumes more calories. Exercise frequency is 3-5 times a week, 20-60 minutes each time.

Bodybuilding muscles

If you want to exercise your muscles, you can do weight lifting, gymnastics and other exercises that repeatedly stretch and flex your muscles.

Muscle exercise can burn calories, enhance bone density, reduce the chance of injury, especially joint injury, and prevent osteoporosis.

Before you lift weights, measure them. If you can lift eight times in a row, practice from this weight. When you can lift this weight 12 times in a row, try to increase the weight by 5%.

Pay attention to lifting 8- 12 times in a row every exercise, so as to reach 70%-80% of the maximum endurance of muscles, and the exercise effect is good. 2-3 times a week, but avoid exercising the same group of muscles for two consecutive days to give the muscles sufficient recovery time.

The scope of fitness is very wide, and exercise is only one part of fitness. Besides exercise, there are many things in fitness, such as writing, singing and doing housework.

Fitness can be roughly divided into instrumental exercise and non-instrumental exercise. Fitness is also a sport that many men and women use to shape their perfect bodies. Modern men and women like this sport.

Body-building exercises can adopt all kinds of unarmed exercises, such as all kinds of unarmed aerobics, rhythmic gymnastics, aerobics, all kinds of resistance movements, etc.

You can also use a variety of sports equipment for various exercises, such as dumbbells, barbells, kettlebells and other weightlifting equipment, gymnastics equipment such as horizontal bars, parallel bars, ropes and poles, strength training equipment such as spring tensioners, pulley tensioners and rubber bands, and various special comprehensive strength training racks, as well as aerobic training equipment such as power bicycles, stair treadmills, flat treadmills and rowing machines.

The movements of dumbbell fitness are varied, including a complete set of unarmed bodybuilding gymnastics; There are also light equipment gymnastics such as balls and sticks, which are mainly used for women's bodybuilding training to achieve the purpose of losing weight, improving body shape, improving flexibility and enhancing rhythm; There are many weightlifting exercises and other sports that can develop muscles in all parts of the body.

These movements are mainly used for men and women to keep fit and develop muscles, and also for men and women bodybuilding training.

In order to keep fit, special training methods are needed. For example, when using barbells and other weightlifting equipment to do various movements, there are special requirements and arrangements in terms of equipment weight, action mode, number and frequency of arranged groups, action speed and so on.

Mass aerobics

The scope of mass aerobics involves every joint of the whole body. In the 50-minute course, gymnasts are encouraged and driven by music, lighting, coach's password and competitors to carry out rhythmic and step-by-step aerobic exercise.

Mass calisthenics can burn a lot of fat and improve the cardiopulmonary function of participants. It is the first choice to lose weight and maintain physical fitness and body shape.

Not suitable for people: cardiovascular, hypertension, diabetes and other patients are not easy to choose.

Fighting aerobic exercise

This project is an aerobics exercise that integrates music, dance, boxing and fighting. The difference between fighting aerobics and boxing is that the former aims at fitness and the latter aims at competition, so the latter is more vulnerable and not suitable for the public.

However, it can improve self-confidence, muscle coordination and necessary skills and flexibility.

Suitable for the crowd: because it is not a competitive sport, most people (men, women and children) can participate.

Moreover, water has a special massage effect on human body, which helps to avoid and reduce skin relaxation and aging, making skin smooth, smooth and elastic.

Aerobic water softening exercise has obvious heat removal effect, and the ideal water temperature is generally around 27-30 degrees.

third

It's good news for people with poor coordination skills.

Doing aerobic exercise in water, for some people with poor coordination, is not done in time and others can't see it.

fourth

Not boring

Doing exercises in the water is not as boring as staying in the gym, and it is easier to enhance people's interest.

Moreover, water sports consume a lot of calories, which can consume 400 calories every 40 minutes.

People can easily achieve the purpose of exercising without causing muscle pain.

The temperature of the pool water cannot be ignored.

The temperature of water used for aerobic training in water should be between 27-29 degrees Celsius, which is slightly higher than that of general swimming pools.

But now the water temperature in the swimming pools of some fitness clubs in Beijing is basically between 24 and 26 degrees Celsius, so some people will feel cold when they just get into the water.

Although cold water makes the body feel cold, it has a strong stimulating effect on relaxing nerves and relieving the tension caused by mental stress.

However, if you still feel uncomfortable after two minutes in the water, I suggest you go ashore for a short rest and do some preparatory activities to fully warm up your body before you go into the water.

Matters needing attention

The best time to do water aerobics every time is 30 minutes to 45 minutes, preferably before meals and after work.

This will help to better relieve mental stress. If you have eaten, you'd better practice one hour after dinner.

The intensity of activities should be experienced by the practitioners themselves, and those with better physical strength can practice for a longer time.

But the heart rate per minute should not exceed 85% of your maximum heart rate (the maximum heart rate of a person is 220 MINUS your age), and the frequency of practice can be twice a week, with an interval of three days.

In addition, it is best to choose yoga or dumbbell and other equipment training to practice aerobic in water, so that the effect of exercise will be better.

Office workers should practice more.

Aerobic aerobics in water makes full use of buoyancy, heat transfer and water massage.

Some training contents of water aerobics can shape the body, adjust the posture and physiological curvature of the spine, and the soft texture of water can balance the body and mind.

Thus effectively alleviating the tension caused by work pressure, so water aerobics is very suitable for people who often work at their desks in the office.

Fitness reminder

It is not safe to practice in the bathtub.

It is not correct to do some exercises similar to aerobic stretching in water in the bathtub at home, and there is not enough basis.

Doing fitness exercises in the water must be guided by a professional coach and can only be practiced in a standard swimming pool. There is no safety guarantee to do some fitness exercises in the bathtub and shower.

You can practice walking and jogging in the water in the shallow part of the general swimming pool, but the practice method should be as reasonable as possible.

Fitness exercise is simple and applicable, which can effectively enhance people's physique, improve people's health level, develop whole body muscle strength, enhance strength and improve production and labor efficiency;

It can also improve people's body shape and posture and cultivate people's beautiful sentiments, so it is deeply loved by the people, especially those with high cultural knowledge.

Today, when the national fitness campaign is being carried out, it has a strong attraction. It can make the weak strong, the obese strong, the children grow up healthily, and the elderly live a long and healthy life.

Bodybuilding is an important aspect of national fitness, which is closely related to fitness. At present, we should pay special attention to the development of fitness among workers, farmers and soldiers, as well as among children and the elderly, in order to improve the health level of our nation.