In just one year, thousands of Americans are keen on water fitness, and Japanese swimming pools also have special jogging tracks; In Germany, many gyms have specially added water gymnastics and water dance according to the needs of different exercisers. Water fitness is recognized by fitness experts all over the world as the most effective, fastest and safest slimming exercise. The following four groups of movements, I hope everyone will study hard.
Step 1, sidetracking
First of all, at one end of the swimming pool, facing to the right, push the wall, straighten your left arm forward and put your right arm behind your body.
Then kick the leg gently and forcefully, and tighten the left arm forward; Inhale and rest your head on your shoulder.
At the other end of the swimming pool, turn around, kick the wall and change hands as before, that is, straighten your right arm forward and put your left hand behind your back, and swim four times repeatedly.
Step two, kick.
After four rounds of side kick training, float on the water to the left, straighten your left arm forward and keep your right arm backward along your body.
Then kick six times; Swing your right arm backwards to ensure that your arms swim straight forward six times.
Swim to the other side of the swimming pool alternately and repeatedly; Swim four times in the swimming pool.
Step three, push-ups.
After hitting four times, return to the original point, keep standing by the pool, float in the water, and expose your upper body to the water; Don't touch the bottom of the swimming pool with your feet. Grab the pool with your hands. Keep your palms apart, shoulder width apart, but slightly below your shoulders.
Exhale and push up (as if your body were about to come out of water). Abdomen and shoulders should be relaxed to avoid elbow joint adhesion.
Inhale and slowly put your body back into the water; When your elbow bends to 90 degrees, pause and then push up repeatedly; Repeat 10 to 15 times to complete two push-ups.
Step four, kick vertically.
Do push-ups and then sink into the water to rest. Then stand in the swimming pool with the water level at least up to your chest and your arms bent 90 degrees.
Start kicking with your feet quickly and try to walk in the water for about 30 seconds. Finally accelerate to 10 second.
While kicking water, fast stovepipe can also thin the arm. The arm moves repeatedly at right angles and straight lines. Repeat kicking 8 times, and rest for 30 seconds each time.
Underwater gymnasiums are similar to general gymnasiums, except that the fitness equipment is placed in a water pool with a depth of 1.2- 1.4 meters. These fitness equipment are specially designed for water sports, such as underwater bicycles, underwater paddles, underwater arm flexion and extension machines, underwater abdominal muscle exercisers and so on. Let you experience the fun of swimming and losing weight here!
Although, water fitness can speed up metabolism, burn calories, eliminate edema, and the weight loss effect is amazing! However, I also want to remind the majority of women who love beauty not to rush for success.
Pay attention to the following five slimming misunderstandings:
1, don't exercise alone in the water, including people who can swim.
2. Before and after the underwater fitness exercise, you need to do 5 minutes of preparation activities, so that the muscles can warm up first, and then the water will not be damaged.
3. Know the water depth before launching, and throwing it into shallow water will cause sports injury.
Although exercising in water can avoid sports injuries, you should never be careless or forced. Pay attention to the frequency of breathing, don't exercise for too long, and take a rest when you feel tired.
5. Don't eat an hour before training.