Exercise and lose weight in the swimming pool
warm up
Walk as fast as possible in the pool for 5 minutes or do leg lifts for 3 minutes to warm up. Then complete three groups of movements, with a rest between each group 15 seconds. In order to increase strength and accelerate fat burning, you can add 3 minutes of high leg lift between every two movements. Do this exercise three times a week, and soon you can become a bikini beauty.
Acupoint exercise (mainly for chest, back, triceps and shoulders)
A, palm down flat on the edge of the pool or grab the pool. Jump gently and raise your body as high as possible until your arms are straight. Hold this position for a few seconds.
B, put your elbow as close to your body as possible, and lower your body until your elbow is at a 90-degree angle. Don't let your feet touch the bottom of the pool. Repeat 10 to 20 times.
Arm bending (mainly to strengthen your biceps and triceps)
A. Stand with your feet as far apart as possible, and at the same time spread your toes slightly outward so that your shoulders are in the water. Bend your arms over your chest, palm to chest, a few feet away from your chest, and touch your fingertips at the same time.
B, start moving from the elbow, straighten the arm (just like when opening the door), at the same time, the palm is forward, the arm is parallel to the bottom of the pool, and then bend the arm, which counts as an action and does it for 20 times.
The act of bending your legs (to make your hamstrings and calves stronger)
A, stand up straight with your legs together, with your arms extended to your sides, and at the same time, stretch out a hand to grasp the edge of the pool to keep balance. (not shown in the figure)
B, bend the left knee, heel contact hip as far as possible, and then change the right leg, repeat 20 times.
Jumping exercise (can tighten thighs and hips)
First, the feet are slightly larger than the shoulder width. Try to squat down until your shoulders are out of the water. Spread your arms at your sides to keep your balance.
B, jump straight up, when jumping, put your arms down and clamp your hips. Tighten your legs at the highest point of the jump. Resume the initial action when landing. Do it 20 times.
Leg lifting exercise (can tighten the abdomen)
A, sitting on the edge of the pool, legs straight down. (The water probably doesn't reach the middle of the thigh) The back leans back slightly, and the arms are placed behind the body as support.
B, keep your legs straight, and lift them from the water until your legs and body form form a V-shape. During this process, always keep your toes tight and your legs tight. Then put your legs back in their original positions. Do 10 to 20 times.
Cross exercise (can tighten your thighs, hips and abdomen)
A, back against the wall of the pool, put your hands on your sides, and grasp the edge of the pool as a support. Raise your legs so that they are parallel to the bottom of the pool, and then try to separate your legs as much as possible.
B, squeeze the inner thigh, cross your legs, put your left leg on your right leg, contract the outer thigh, and return to the initial position respectively. Repeat, put your right leg on your left leg. This is an action. Do it 20 times.