Suitable for shallow water fitness exercises We all know that swimming can keep fit, but people who can't swim can also do some shallow water fitness exercises to keep fit. I collected and sorted out the materials suitable for shallow water fitness for everyone. Let's have a look.

Fitness action suitable for shallow water 1 shallow water first style: leg lifting in water.

Do leg lifts in the water, in situ or slowly. This action can fully exercise the waist and abdomen and improve blood circulation. Because it is done in water, the resistance of water invisibly increases the load, so it consumes more energy.

Shallow water type 2: squat action

Stand in shallow water, squat down slowly, and then stand up straight. This action exercises the abdomen, legs and buttocks. Pay attention to the depth of the station, and the water level should be below the neck after squatting.

Shallow water third type: swing arm action

Stand at a position where the water level cannot exceed the elbow joint, or squat in shallow water, slowly swing your arms back and forth, or do circular movements. You can slim your arms.

Shallow water type 4: jogging in the water

Do a little warm-up on the shore first, and then go jogging in the water. If you are in the swimming pool, you can hold the wall while running. This is a full-body exercise.

Shallow water fifth style: kick in place

After standing firm, slowly lift your legs forward and put them down when they are parallel to the ground. Try to slow down and stretch leg muscles, stovepipe is very effective.

Shallow water type 6: fast toe

Do the action of tiptoe quickly in the water, and it is best to feel the whole body trembling and numb. Remember a kind of sports equipment that makes people tremble all over? The effect of this action is the same.

Shallow water seventh style: jumping in place

In waist-deep water, jump and jump, don't use too much force, remember to touch the ground on your toes when you fall, so that you can stand more stably.

The eighth form of shallow water: throwing balls at each other

This action needs more than one person to complete. Some friends throw and catch the ball in the water with volleyball. They can exercise their legs when they move their positions, while throwing and catching the ball can exercise their arms.

Fitness movements suitable for shallow water II. Push your feet back.

Grasp the edge of the pool with both hands, and then push back with both feet, alternating left and right. During the movement, the back should be straight and the abdomen tightened. Practice for 5 minutes.

Stride across

Stand in the water, stand at attention, stand up straight, and then walk back and forth sideways. Watch your step. This action is not easy to fatigue, but it consumes a lot of heat. Generally practice for 3-5 minutes.

Repeated squat

Stand in shallow water, arms akimbo, legs together, kneel, stay for 3-5 seconds, stand up, bend your knees, stand up again, and repeat this action for 5 minutes. Be careful not to let your body float when you do the action.

Slap the water.

Stand in the water, then start swinging your hands quickly, hit the water with your palm, and try to splash. If you are tired, take a rest before continuing. Practice repeatedly for 5 minutes.

Kick ass

Stand with your hands akimbo in the water, kick the water with your left foot first, then kick the water with your right foot, alternately from left to right. When doing the action, pay attention to the instep to be straight, the calf to be hard, and don't let the body float.

Stretch backward

The swimming pool stands by and grabs the swimming pool with both hands. First, the left leg squats, the right foot stretches backwards, and the posture is maintained for 3 minutes, then the right leg squats, and the left foot stretches backwards, and the posture is maintained for 3 minutes. In the process of doing this action, pay attention to tightening the abdomen, straighten the legs that stretch backwards, and don't bend the knees.

Push up, sink down

Stand by the pool, hold the pool with both hands, palms apart, shoulder width apart, but slightly lower than the shoulders, so that the body floats in the water, that is, the upper body is exposed to the water, and the feet and soles do not touch the bottom of the pool. Then exhale, abdomen at the same time, shoulders relaxed, hands pressed, body pushed up, as if to get out of the water. Inhale and slowly put your body back into the water. When the elbow is bent to 90 degrees, pause and then push up. Push up and sink for 3 minutes.

Toe parallelism

Stand on tiptoe in the water, slowly let your body lose its center of gravity, let your body float in the water, then keep your feet on the ground for 3-5 seconds, or walk slowly in the water until you find your center of gravity. Practice repeatedly for 5 minutes.

Experts say that when people exercise in the water, all muscle groups will participate in the exercise, so that the muscles of the whole body can be well exercised. In addition, because the density (that is, the resistance of water) and heat transfer performance of water are greater than that of air (the heat transfer coefficient of water is 26 times greater than that of air, that is, at the same temperature, the human body can dissipate heat more than 20 times faster in water than in air, which can effectively consume heat), so the human body consumes more energy in water than on land. These energy supplies are supplemented by consuming sugar and fat in the body. Therefore, regular exercise in water can gradually consume too much fat in the body, so it is not easy to get fat.