warm up
Take a walk in the water for 5 minutes, or lift your legs high and stand still for 3 minutes to warm your whole body. An action is repeated three times, with each rest 15 seconds.
If you want to improve the intensity of exercise and burn calories faster, stick to lifting your legs for 3 minutes after every two exercises. Repeat the whole set of movements three days a week, and you will soon get rid of the fat.
Supporting movement
Key exercise parts: chest, back, triceps brachii and shoulders.
The first step is to put your palm flat on the edge of the pool or grab the drain. Make sure your arms can support your weight, jump up gently, straighten your arms and hold this position for a few seconds.
Step 2: Bend your elbow and bend your arm, and press down slowly until your elbow forms 90 degrees. Don't let your feet touch the bottom of the swimming pool. Up and down 10 ~ 20 times.
Chest expansion exercise
Key exercise parts: strengthen biceps and triceps.
The first step is to stand with your legs apart, and then squat down slightly, partially drowning your shoulders. The arm is raised and bent, the palm is inward, parallel to the chest, about 10 cm away from the chest, and the fingertips touch.
Step 2: Open your arms, move your hand joints outward, palms outward, open your arms, and your hands are parallel to the bottom of the pool. Bend your elbow again and complete a set of actions. Repeat 20 times.
Knee flexion
Key exercise areas: tendons and calves.
The first step is to stand by the pool with your legs together, stretch your arms and hold the pool with one hand to keep your body balanced.
Step two, bend your left knee and try to touch your heel with your ass. Then put it down and repeat this action with your right foot. Repeat 20 times.
Jumping motion
Key exercise parts: thighs and buttocks
The first step is to separate your feet and shoulder width apart. Squat down and let your shoulders immerse in the water. Stretch your arms to your sides to keep your body balanced.
Step two, jump up, press your hands down, tighten your ass, and jump up with your legs together. Slowly lower your body and return to the starting position. Do it 20 times.
Leg lifting exercise
Key exercise parts: abdominal muscles
The first step is to sit on the edge of the swimming pool with your legs down vertically. (The water level should reach the middle of the thigh) Put your hands behind your back and lean back slightly.
Step 2: Lift your legs together, so that your body and legs form a V-shape. Pay attention to stand on tiptoe to ensure that your lower body is always in a straight line. Lower your legs and return to the starting position. Repeat 10 ~ 20 times.
Scissors legs
Key exercise areas: thighs, buttocks and abdominal muscles.
The first step is to lean back, lean back against the wall of the pool and grasp the edge as a support point. Lift your legs, parallel to the bottom of the pool, and open them as far as possible.
Step 2: put your legs together, with your left leg on top and your right leg crossed, and squeeze the inner thigh. Spread your legs and return to your original position. Repeat this action with the right leg on top and the left leg crossed to complete a round trip. Do 20 round trips.