Under the professional guidance of the coach, reasonable selection of events and aerobic soft water exercise can effectively shape the lines of various parts of the body and achieve the purpose of body shaping. Aerobic water aerobics is a new form of exercise, which combines different rhythms of body movements and dance steps, whether on land or in water, and can be described as a great fusion of various styles. It makes full use of the characteristics of resistance and buoyancy of water. Through the resistance of water, aerobic water softening exercise can improve people's strength and endurance and shape a perfect figure. Through the buoyancy of water, aerobic water softening exercise can make people flexible and reduce.
What does aerobic soft water practice?
Ji Dan, coach of China Sports Billie Fitness Club, said that aerobic soft water exercise is a kind of exercise that bodybuilders follow the fitness coach and accompany with soft music. Aerobic soft water exercise is generally carried out in waist-high or chest-high water. Fitness people can choose different postures according to their height. The deeper the water level, the more difficult it is to do the action. Bodybuilders must choose the difficulty of their movements according to their physical conditions. A 50-minute aerobic water softening course mainly includes: warm-up, stretching, aerobic exercise, strength, agility, flexibility and relaxation exercise.
Coach Ji Dan introduced that an aerobic water softening course has different contents, such as swimming pool mat aerobics, underwater aerobics, shaping and stretching exercises in water. The ever-changing exercise content in a class makes bodybuilders enjoy it, which is easier to stick to than single training. Among them, the pool mat exercise is a combination of land and water. The main middle part, such as leg lifting on land, and some movements of turning waist and arms, can use the resistance of water to achieve the difficulty of exercise, which can obviously reduce the excess fat in the waist and abdomen and achieve the goal. Bodybuilders run, jump and walk in the water accompanied by music, and use the resistance, buoyancy and heat transfer of water to exercise the whole body oxygen consumption and effectively decompose the whole body heat.
At the beginning of the exercise, the coach asked bodybuilders to warm up for five minutes first, and then go into the water for five minutes. After that, coach Ji Dan began to lead bodybuilders to run in the water, as well as kick back, side kick and jump open and close in the water. Coach Ji Dan said: "Bodybuilders who want to lose weight had better practice three times a week, so they can burn more calories and lose weight effectively."
Coach Ji Dan told reporters that because there is no carpet beside the swimming pool and the ground is slippery, there is no training for land coordination dance at present, and such training will be offered in the future if conditions permit.
Weight loss effect of aerobic soft water exercise
The main purpose of aerobic water softening exercise is to improve the aerobic function of the body. The resistance of water will increase the range of motion. Therefore, the force used to do actions in water is 20 times that of land, and the human body can consume more calories.
Sports medicine research has proved that people's feeling of being blocked in water is more than 800 times that in air. Compared with on land, people need at least 6 times more strength to do aerobics in water to get twice the result with half the effort. In addition, because the thermal conductivity of water environment is 28 times that of air, just like a freshly cooked egg, it cools much faster in water than in air, even if people are still in water, they will consume a lot of energy. Similarly, the heat consumed by a person in 20 minutes is equivalent to walking on the same strength of land for more than an hour.
The buoyancy of water makes obese people feel relaxed when they exercise in water, and overcomes the shortcoming that they are easy to get tired when they exercise on land. It can be said that aerobic soft water exercise is the most suitable physical activity for obese people.
Benefits of aerobic water softening exercise
Aerobic soft water exercise has the following advantages:
First, aerobic water softening exercise is suitable for all kinds of people to participate.
Second, aerobic soft water exercise is safer and more comfortable. In chest-high water, buoyancy can reach 85-90% of body weight, so compared with land sports, aerobic water softening will reduce the pressure on joints, bones and muscles, and the pain of sports will be relatively reduced. The buoyancy of water can greatly reduce the impact on all joints of the body, so that all joints of the body are not easily injured. Aerobic soft water exercise can also improve flexibility, because the buoyancy of water makes the joint activities of the body more comfortable.
Third, aerobic soft water exercise can protect the skin, because water exercise basically does not sweat, reducing the salt in the sweat on the skin after land training. At the same time, water is good for the skin, which can improve the subcutaneous vascular circulation function and enhance metabolism. Water can also * * *, and the friction and flapping of water and waves are special, which can avoid and reduce the relaxation and aging of skin and make skin smooth, smooth and elastic.
Fourth, aerobic softened water exercises to remove heat, and the ideal water temperature is generally 27-30 degrees.
Fifth, for some people who are ashamed to exercise in front of the public, aerobics is more acceptable. Even if some people with poor coordination are uncoordinated in the water, others can't see it.
Sixth, exercising in the water is not as boring as in the gym, and it is easy to enhance people's interest. By adding some underwater exercise, you can consume 400 calories every 40 minutes, and people can easily achieve the purpose of whole body exercise in a short time without causing muscle pain.
Precautions:
Coach Ji Dan said that aerobics is an energy-consuming exercise, so we should pay attention to the following matters: 1. Physical examination before exercise, pay attention to the past situation and drug use; 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.
In addition, people with fever or hypothermia and sports injuries, such as spraining their ankles and pulling the injured, should not participate in water sports. You need to do 5 minutes of warm-up activities before and after exercise, so that your muscles can be warmed 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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