The role of water aerobics, aerobics is also the most popular way of exercise at present, and jumping aerobics often helps to exercise the whole body muscles. Have you ever heard of water aerobics? The following time will introduce the function of water aerobics for everyone.
The role of water aerobics 1, standing breaststroke athletes
Stand in the water with your legs shoulder-width apart and do breaststroke. There are two kinds of rowers in this sport. One is the outside rower, and the palm strokes the inside of the arm, just like drawing a heart in the water.
The other is the inward stroke, and the palm is drawn to the outside of the arm. When rowing to the inside, the inside of the big arm should exert force and stretch forward as far as possible when reaching out. It is suggested that the outer row and the inner row should be done 30 times respectively, divided into three to five groups.
2. Turn your shoulders in the water
Stand in the water with your legs shoulder-width apart. When you do this, the water level should be chest high. Put your hands on your shoulders and turn clockwise and counterclockwise with your elbows. When your elbow is forward, try to get close, and when you are backward, try to stretch back. It is suggested that 1 group should do it 25 times and 3 to 5 groups.
Step 3 bend your arms and expand your chest
Stand with your legs shoulder-width apart in the water, cross your arms on your chest, expand your chest, bow your head, stretch your arms, sit up and paddle, and pay attention to expanding your chest backwards when doing actions.
Step 4 push by the pool
Stand with your legs in the water, grab the edge of the pool with your arms, bend your arms first and then push them straight. Repeat this action.
Step 5 put your hands on your chest
Stand in the water with your legs shoulder-width apart, and stretch your arms horizontally to both sides, stroking your chest hard. When you reach chest shoulder width, push inward with the same force.
DIY aerobics 1, puppet action: exercise upper arm and waist and abdomen.
Stand up straight, feet apart, arms raised horizontally, elbows slightly bent. Fingers on the left hand are up, fingers on the right hand are down, and the body leans to the left. Then turn your right hand up, turn your left hand down, and lean to the right. So repeatedly. Time: 30 seconds.
2, kneel down: strong back, hip into the thigh.
Separate your feet, bend your knees slightly, and tighten your abdomen and gluteus muscles. Slowly bend your knees and squat, keep this posture for 2 seconds to the lowest point, then stand up and come to the starting position. Repeat 5 times. Whole journey: 30 seconds.
3, bending control: exercise calf muscles and improve leg flexibility.
(1) Keep your feet apart, keep your legs straight, and stick your hands on your hips naturally. Keep your back straight and bend forward from your hip joint. Keep this posture and count from 1 to 15.
(2) Bend down further and grasp the calf with both hands. Straighten your legs, don't hold your knees tight, and suddenly try to touch the ground. Keep this posture and count from 1 to 10. Whole journey time: 30 seconds.
4. Side leg lift: adjust the hip joint.
(1) Starting posture: Hands on the ground, right knee on the ground, left leg straight to the side.
(2) Raise and lower the straight left leg for 4 times. Change your right leg before you do it. Repeat each leg more than 2 times. The whole process takes 30 seconds.
5, kick back: exercise hips, thighs, abdomen and upper back.
(1) Hold your arms straight and kneel on the ground. Lower your head and move your left knee to the tip of your nose.
(2) Then raise your head and kick your left leg backward and upward at the same time to reach a comfortable height. Turn your leg to the tip of your nose and kick it back and up. Repeat 12 times. Change your right leg and do the same. Whole journey time: 30 seconds.
6. Side leg press: Improve the contour of the inner thigh.
(1) The right forearm supports the body and lies on the right side. Put your left foot on the ground in front of your right leg.