Water aerobics Water aerobics is an aerobic exercise, which can promote the body's metabolism in water. In our daily exercise, active exercise is also an attitude towards life, and some exercises are not suitable for everyone. Now share the skills of water aerobics.
Beautiful arm underwater aerobics 1
Because of the various properties of water (buoyancy, resistance, heat dissipation, massage), doing aerobics in water is highly targeted, using aerobic energy consumption and glycogen fat as the main energy supply. Therefore, the effect of reducing body fat is very significant. If you have the opportunity to walk into the swimming pool to exercise, you will get twice the result with half the effort.
the first paragraph
Objective: To shape the muscle lines of the upper and lower arms.
Methods: Stand in the water by the pool, with the water between the chest and waist, arms straight, fingers together, paddle from the front of the body to the back, and then paddle to the chest. Do 4 groups, each group 15-20 times.
Note: Don't open your fingers, tighten your waist and don't shake back and forth.
the second part
Objective: To shape the muscle lines of the back of the big arm (triceps brachii).
Methods: straighten your arms with both hands, push the pool to stand well, straighten your legs backwards and do the flexion and extension of your arms. Do 4 groups, each group 10- 15 times.
Note: the distance between the body and the wall of the pool should be one arm, and the waist should be tightened to avoid collapse.
the third part
Objective: To shape the muscle lines of upper arm (triceps femoris) and forearm.
Methods: Stand with your body facing the pool, with your hands shoulder-width apart, and press the pool forward with your fingers. Grab the edge of the pool and lift it. Do 4 groups, each group 10 times.
Note: When propping up, try to stand on your upper body without your chest.
Section iv
Objective: To shape the muscle lines of the back (triceps brachii) and forearm of the big arm.
Methods: Stand with your legs in a lunge, with water between your shoulders and chest, your arms bent to both sides, your fingers together, your palms pressing water, and your forearms rowing from front to back to your head. Do 4 groups, 20-25 times in each group.
Note: the big arm is fixed on the side of the body, do not move up and down, fix the wrist, do not tilt the wrist, and do not open your fingers.
Beautiful arm water aerobics 2
the first paragraph
Method: Put your legs next to him, put your head in your hands and lie on the water. The upper abdomen forcibly retracts the upper body forward, and tries to restore it by touching the knee with the elbow. Do 4 groups, each group 20~25 times.
Pay attention to tight legs and hook the edge of the pool hard. When you get up, you should focus on your upper abdomen and gently put your head on it with your hands.
the second part
Methods: Put your legs bent by the pool, lift your arms obliquely and lie on the water. The upper abdomen is forcibly put away, and at the same time, the head is supported by both hands, and the elbow touches the knee to recover. Do 4 groups, each group 20~25 times.
Pay attention to fully stretch your arms, lay them flat on the water, and concentrate your strength on your upper abdomen.
the third part
Methods: Put your legs bent by the pool, lift your arms obliquely, and lie flat on the water to keep still. Do 4 groups, each for 30 seconds to 1 min.
Attention: fully extend your arms, hold your head up and chest out, and keep your abdomen still.
Section iv
Methods: Bend your legs on the edge of the pool and lie on the water. Put your hands on your head and keep your elbows as wide as possible. Do 4 groups, each for 30 seconds to 1 min.
Note: keep your legs together, hold your chest out, and focus on your upper abdomen.
Section 5
Methods After putting your head in your hands, lie flat by the pool. The calf is bent and perpendicular to the ground. Raise your head and shoulders in the upper abdomen. Do 4 groups, each group 30~35 times.
Section 6
Method: One leg stands straight in the water, and the toe of the other foot gently touches the edge of the pool. Lean back and paddle with your hands on your sides. Do 4 groups, each group paddles 30~40 times.
Note: focus on the vertical legs, hold your chest out, lean your upper body back as far as possible, and put your fingers together when paddling.