What are the water fitness methods?

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. ...

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 exercise" 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.

Matters needing attention

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.

In order to achieve the effect of losing weight, we should also pay attention to diet: training should be carried out after meals 1 hour, and you can eat after exercise 1 hour. You can drink water when you exercise in water, but don't overdo it.

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