Maybe you have a little baby fat, it doesn't matter, overall symmetry is ok. You sweat so much in summer. Pay a little attention, exercise properly and eat low-calorie food, and your figure will be much clearer. The key is that some fat friends have really lost weight. Let them do a lot of overloaded exercise. Ankle and knee joints are easy to get hurt. It is really difficult for you to do proper exercise for them to lose weight. The most important thing is to relieve the pressure on bones and joints. Lucky? The hand of God? Is omnipotent, this time he was hand-picked? Slimming in the water? .

Qiaoxuemei archives

Have bally personal trainer certification and national aerobics instructor certification, and have been engaged in aerobics instructor guidance for 5 years;

Runner-up in the 55 kg class of Miss Bodybuilding Competition in Shanxi Province in 2000;

He is good at using diversified and interesting exercise methods to quickly reduce fat and shape, and he is a full-time water aerobics instructor in Jinyu Store, Zhongli Beili.

Two years ago, I heard that water aerobics became popular, and I felt very fresh. I can't even afford it? Water lotus? The temptation to dare to challenge the law came from Chen Qi, who was the first coach to teach this program in Beijing. Nowadays, coaches who follow the trend have spread all over Beijing's major fitness venues. Aerobic water is on the side of scientific weight loss, reducing the pressure of weight on bones and joints. Candied fruit? , lure to lose weight? Ant cave? Little ants in the forest. In summer, everyone loses weight. This group of eager ants felt unbearable in the heat and obesity, and gradually gathered in groups in the water. ?

But remember: haste makes waste! The coach has a lot to say before he goes into the water. In this issue, we specially invite Joe, the coach of water aerobics in Billy Jinyu Store of China Sports Institute, to guide Lu Jian's allies and teach you to take off your waist easily in the water. Swimming ring? !

Maybe you have a little baby fat, it doesn't matter, overall symmetry is ok. You sweat so much in summer. Pay a little attention, exercise properly and eat low-calorie food, and your figure will be much clearer. The key is that some fat friends have really lost weight. Let them do a lot of overload exercise, and their ankles and knees are easy to get hurt. It is really difficult for you to do proper exercise for them to lose weight. The most important thing is to relieve the pressure on the joints. Lucky? The hand of God? Is omnipotent, this time he was hand-picked? Slimming in the water? .

Swimming to lose weight is mainly designed for people who can't swim. Occasionally, a fish that has to swim will snorkel everywhere as long as it is in the water. For occasionally, it is swimming to lose weight rather than exercise to lose weight. Compared with swimming, water aerobics is much less difficult. You can also feel the coolness of the pool water, feel the support of buoyancy in all directions, feel the waves flowing through your fingers, feel the skin being kissed gently, and it's cool to think about it. As coach Joe said, most people who come to class are the first? Water? Attracted, the weather is too hot, on the one hand, hydrophilic exercise is very popular with everyone in summer vacation, on the other hand, it is mainly a unique way of water sports, so you can kill two birds with one stone while playing, so why not?

Characteristics and suitable crowd:

Nowadays, water aerobics has become popular in China, and people gradually accept it as an independent sport. Water aerobics inherits the advantages of early Australian water aerobics, and has its own distinct characteristics: emphasizing slow frequency in action and carefully understanding the massage effect of water resistance on the body; Musically, the rhythm is relatively slow, so that every movement can be fully realized as much as possible; This state requires relaxation, a good grasp of the balance of the body in the water, and the power of balance. It is most suitable for people with heavy weight and joint injuries.

Weight loss principle:

It should be mentioned that due to the great buoyancy of water, in waist-high or chest-high water, people's gravity is very small, almost zero, and the resistance felt by stretching their limbs or twisting their bodies in water is 883 times that in air movement, thus mobilizing muscle fibers to coordinate with nerves and achieving the effects of consuming physical strength and burning fat. On the other hand, as we all know, losing weight mainly depends on body heat rather than sweating. Sweating absorbs heat faster in water than in air, so glycogen stored in the human body quickly releases energy, and it is the turn of fat to play a role. The energy consumed by exercising in water for 20 minutes is equivalent to exercising on the ground 1 hour or more, which can make the body warm up as soon as possible and promote the secretion of slimming protein, so the slimming effect is also obvious. ?

Zhong Shili will have a full-time personal trainer who can do different exercises according to everyone's different situation. Grasping the actual situation of sports participants and doing targeted local key exercises often get twice the result with half the effort. I have experienced it in the swimming pool and enjoyed the beating and impact of the current on my body. I think massage is both gentle and powerful. After coming out of the water, I felt very heavy and immediately yearned for the ease in the water. This sport is addictive!

Amphibious swimming fish is different from everyone's first instinct. In the water? Aerobic exercise is not just doing exercise in water. In class, the coach usually doesn't have to go into the water. They demonstrated on the shore in swimsuits. Students should be fully armed, wear swimming caps and complete the whole set of movements step by step under the guidance of clear movements. After a thorough warm-up, they will enter the water. Usually, the coach will train in several stages according to everyone's situation: the primary training is mainly to cultivate the sense of water, exercise the balance ability and overcome the fear of water. The intermediate level focuses on shaping local muscles and learning how to use strength in water, so as to achieve the training of waist, abdomen, back, legs and arms. Advanced ones need some auxiliary equipment (such as floating board) to do high-frequency action in semi-floating state. You must master the essence of aerobic exercise in water by doing land and water movements correctly. Now coach Joe will instill a whole set of movements into you at one time, and learn by yourself while pondering!

Warm-up before warm-up on shore is usually emphasized by the coach. Only when you are fully prepared, the effect of exercise can be significantly reflected, and you can prevent physical injury well. Warm-up is not only some simple stretching exercises, but also very intense. When you feel a little warm, you can go into the water.

? ▲ Side waist stretching: Stretch the waist muscles, keep your body on a horizontal plane, keep your legs apart, keep your right arm as straight as possible, put your left hand on your left shoulder, bend your body to the left, and control the balance and the range of movements with the strength of your waist and abdomen.

▲ Abdominal exercise: sitting on the edge of the pool, with the hips as the fulcrum, the upper body and lower body are bent? v？ The angle of the body, the strength of the whole abdomen restricts the balance of movements, the legs are straight for the lower abdomen, and the knees are bent for exercising the upper abdomen.

▲ Full-body stretching: lunge, hands straight above the head, close to the ears; Hold your chest out, stretch your spine, press the heel of your hind leg to the ground, and straighten your achilles tendon.

? ▲ Thigh shaping: This action works best in water. Find the feeling on the shore first. Hold the wall with one hand (you can hold the edge of the pool in the water), and stretch the other hand sideways to open it. Kick the outer leg forward, sideways and backward, and keep the whole leg as straight as possible. Or in the process of kneeling and kicking, touch the other knee with one hand and then straighten your leg backwards.

▲ Back stretching: Hold your hands crossed, lean forward, keep your upper and lower bodies at a 90-degree angle, lift your arms horizontally forward, and feel the muscles of your whole back slowly unfold and then relax.

▲ arm movement: a simple stroke. Bend your knees, lean forward slightly, straighten your arms, and slide to the left and right in front of your body at the same time to ensure that your body does not distort greatly. When you feel the resistance of water in the water, the feeling of arm force is more clear.

Feeling the resistance in the water is equivalent to weight-bearing exercise, and it's time to really lose weight. If you can't swim, the coach will teach you to balance and then move the movements on the shore into the water. The exercise effect of arms and legs is very obvious. Limbs can be described as the power source of water aerobics. The chest can be exercised by stretching your arms and then paddling in the middle. You can exercise your abdomen by paddling your arms forward, your back by paddling your arms backward, and your waist by twisting your body and paddling. The large-scale movements of the legs need to concentrate on controlling the muscles of the body, which is not only useful for reducing fat in the legs, but also involves the shaping of hips, hips and waist and abdomen. With the acceleration of action frequency, the body gradually heats up, and the effect of slimming begins to play a role.

Using the power of the floating board, the auxiliary equipment practice can further reduce its own gravity and increase the energy consumption of the target area, which is more laborious than the practice without equipment. If you don't have a good balance in the water, you will be more at a loss when using the floating board, so you need to control all your thoughts in the moving part, and the effect is more direct.

▲ Open your arms and hold the floating board to control your balance. In the trend of jumping, quickly put your legs together, and the inner thigh can get a good exercise in the process of water clamping.

▲ Straightening the arm backwards is especially effective for shaping the shoulders and back.

▲ Paddle in the direction where you want to exercise your arm. The coach can guide your stroke direction according to your personal situation and help your arm get a three-dimensional shape.

Aerobic tips in water 1. It is best to exercise in water on an empty stomach to reduce the burden on abdominal organs and avoid hidden dangers caused by rising blood pressure; ?

2. Generally, the water depth in the practice area is between 1.2m and 1.4m, so there is no danger; The water temperature should be kept between 26-30 degrees Celsius, which is suitable for water sports, but it is necessary to ensure that warm-up preparations are made to avoid muscle spasms; ?

3. Don't deliberately force yourself to stand firm in the water, conform to the buoyancy of the water to make your body have an upward trend, try to balance your arms and relax your body; ?

4. It should be carried out in a professional place under the guidance of a professional coach, and different exercise levels and difficulties should be selected according to different personal situations;

Patients with heart disease and hypertension are not suitable for this sport.