Aqua aerobics has many advantages over exercising in the gym. If the goal is to tighten muscles, smooth skin, lose weight, training in the pool will give an impressive result. If there is a desire to increase the volume of muscles, to give the body a relief, it is better to choose classes with large weights on land.
Water increases resistance by 17 times, running, lifting legs in the pool seems more difficult than on land. With light exercises, the load on the muscles increases several times, exercises in water are 3 times more effective than exercises on land! At the same time, the load on the musculoskeletal system is reduced, water aerobics is an ideal option for obese people, pensioners, people with scoliosis, protrusions, hernias, patients after various injuries during the rehabilitation period.
With varicose veins, most on land are prohibited. Water aerobics comes to the rescue, in water the weight of a person decreases, the load on the veins is minimized. Water improves the outflow of blood in the veins, people with varicose veins feel light and energetic. It has been proven that calories during training in the pool are burned faster due to the temperature of the water.
The temperature in the pool is 27 degrees, the body has to spend extra energy on warming. Just being in the water already contributes to weight loss. Active energy consumption accelerates and accelerates metabolism.
Water smoothes cellulite, tones the skin, has a massage effect. After 10-15 sessions, you will be able to notice how the skin on the thighs becomes smoother, the orange peel on the buttocks disappears. It is useful after training in the pool to use a scrub for the skin of the buttocks and legs, anti-cellulite cream to improve the effect after exercise in the water.
The main advantage in favor of training in the pool will be the calming effect. Water puts thoughts in order, gives relaxation, relieves stress, which is extremely important in a dynamic modern life.
Don't rush. The first 2 lessons are devoted to human adaptation in the aquatic environment. A person gets used to new sensations, learns simple leg exercises and equipment. For exercises in the pool use:
- Noodles. Foam long sticks that support the body or are used to increase resistance.
- Special dumbbells and barbells made of foam.
- Aquabelt. Used for vertical loads on the legs.
- Balls.
- Flippers.
- A variety of boots, gloves, cheesecakes, poles are used by water aerobics professionals.
Before starting classes, it is advisable to consult a doctor; you can not perform exercises in the water if:
- gynecological diseases;
- cystitis;
- asthma;
- dermatological diseases of the skin;
- respiratory viral infections.
Do not go into the water on a full stomach! After eating and before starting exercise, it is recommended to wait 1 hour.
Starting with charging
The duration of the workout for the hips and buttocks is 45 minutes, 10 minutes are allotted for exercise. We start by warming up the joints, doing the exercises in the sequence:
- Rotational movements of the head in both directions 10 times.
- Rotational circular movements of the shoulders forward and backward 10 times.
- Mahi hands. We raise our hands up, take them to the side, back, to the starting position. Likewise 10 times.
- Raise the bent legs to the chest alternately 10 times.
The joints are warmed up, it is allowed to start intensive exercises:
- We run in place. Legs shoulder width apart. Alternate raising your knees up. Make sure your knees remain pointing forward. Lowering the leg down, keep the sock on you. By the end of the movement, the heels should touch the floor. As a complication, take the noodle in your hands, while raising your knees up, lower the device until it touches the knee. Do not straighten your elbows completely. Shoulders are down. Try to do it as fast as possible. The exercise is performed 15 times with each leg.
- We run in place with straight legs raised. Without stopping, begin to lift up not a bent leg, as before, but a straight one to parallel with the water, holding on top for a few seconds. Try to feel the tension in the back of your thigh. Maintain your posture, do not lean forward. It is not necessary to fully straighten the leg at the knees. Shoulders are slumped. As you continue to move, push the noodle forward, not down. Breathe evenly, freely, do not hold your breath. On lowering the leg we exhale, on the rise we inhale. As weighting, we do similar exercises, but in a circle. The difficulty of the exercise increases due to the resistance of the water.
- Alternating leg raises. We alternate the rise of a straight leg and a bent one, not forgetting to work with a noodle at the same time, lowering down with both hands.
- Jumping. Starting from the floor, we make a small jump, at the same time pulling one straight leg up alternately, we hold the noodle straight in front of us on straight arms. The exercise is performed 15 times on each leg.
The main set of movements
This part of the workout contains effective exercises in the pool for the hips and buttocks. The duration is 30 minutes. Getting started!
Describes exercises for the buttocks, back, front, inner thighs, working out the muscles of the legs, connecting with cardio loads. The complex used noodle.
Stretching and hitching
The most enjoyable and relaxing part of the workout. Takes 5-10 min. Take the foot with your hands or with the help of a noodle, take it forward, do not bend at the knees. Feel a pleasant stretch. Do the same to the side and back. The most daring will try to stretch the body by diving. Lower your head into the water, stretch your body under the water, as if someone is pulling on the arms and legs.
- We stretch the calf muscles. Stand on any step of the stairs so that your heel hangs freely. Hold onto the handrails with your hands. Lower part of the foot down until you feel a stretch. Tilt your body forward to increase the weight of the exercise.
- Stretch the quadriceps femoris muscle. Stand in the water, take your foot by the toe, press back, tilt the body forward for maximum stretching. Then hug the leg bent at the knee, press it to your chest, keep your back straight. Walk up to the stairs, put your foot on a comfortable step, squat deep enough to feel a nice stretch. The exercise is performed by standing in front, side and back of the stairs in order to stretch the muscles without leaving every muscle unattended.
After exercise in the pool for the hips and buttocks
After exercising in the pool, it is recommended to go to the shower, drink water. No need to eat heavy meals, give preference to protein and vegetable dishes, vegetable salad and chicken breast or fish. Proper nutrition will accelerate the result of water aerobics, a person will achieve the desired result 2 times faster.
Between classes in the water, at least two days must pass so that the body rests. The muscles of the legs and buttocks are the largest in the human body, it takes a long time to recover. Try to sleep well, however, after an active session in the pool, a sweet sound sleep is guaranteed!
On a hot day, nothing can be better than a dip in a cool pool. But why stop at cooling? After all, you can do stretching in the pool!
Pool Exercise Benefits
Exercising in the water has many benefits. The buoyancy of the water reduces stress on the joints. This is especially helpful for those recovering from an injury. In addition, water provides natural resistance in every direction of movement, so every movement here requires effort. One hour of water aerobics can burn about 300 calories. This number may increase if some sports equipment is used.
“By taking your normal stretch underwater, you will be able to move your joints and limbs with a wider range of motion and more control than when stretching on the ground,” says Scott Rivold, a biomechanics expert who works with Olympic athletes. "It's easier to reach and maintain the optimal stretch point with less stress," he says. Do this procedure in the pool after a run. Hold each stretch for 20 to 30 seconds, repeat twice on both legs.
Begin the exercise by walking in the water for five minutes to help relax your muscles.
Hip joints
Start in a lunge position with your left foot on a low step. Bend your right knee and shift your body weight forward so that your hips drop. You will feel it in the front of your left thigh.
Hamstrings
Waist up in water. Place one foot, heels down, on a low step. Looking straight ahead, bend at the hip, moving your torso forward until you feel a stretch in the back of your thigh.
calf muscles
Stand chest deep and hold on to a wall. Take a step back with your right foot and rest your heels on the bottom. Hold for 20 seconds, then bend your right knee for an even deeper stretch.
Quadriceps and hip joint
Stand on your left foot. Grab your right leg from behind. For a deeper stretch, push your hips forward and allow your right knee to arch back slightly.
Hip and lower back
Stand on your left foot at a depth where you are chest deep. Grab your right knee with both hands and pull it tightly to your chest while maintaining good posture.
All at once!
Stand so that the left side is close to the wall. Cross your left foot in front of your right foot. Tilt your torso to the left while pushing off the wall with your right hip.
Exercising in the water is the perfect way to get the most exercise without getting injured. It's fun, it's safe, it doesn't cause profuse sweating, and it relieves stress tremendously. In the summer there are plenty of opportunities for water sports, and it would be a shame not to take advantage of this. Here are the best exercises you can do in any body of water or pool. But first…Benefits of water aerobics
Water provides 20 times better stability than air, which allows you to play sports without the risk of injury. In addition, movements in the water do not put as much stress on the joints as the muscles do, which also prevents damage to the joints. Exercising in water improves range of motion and flexibility. Therefore, water aerobics is often recommended for people to recover from injuries.Water also offers natural resistance in all directions, providing effective workouts for all parts of the body with minimal energy expenditure. Plus, when you are exercising on dry land, the only resistance you get (in the absence of special sports equipment) is gravity and, depending on the position and movements, your weight. In water, due to the additional resistance, the muscles receive more stress.
Another worthy advantage is that after training in the water, it takes less time to recover than after training on land. In addition, water has amazing relaxing properties that can relieve stress and wash away all worries.
Exercises
Doing a few simple exercises in the water will provide you with super effective workouts for all the muscle groups in your body. So:The exercise targets the quadriceps femoris, hamstrings, and glutes. Go shallow into the water, place your feet hip-width apart and bend your elbows. Slowly bend your knees, taking emphasis crouching. Do not let your knees go forward beyond the line of your feet - try to simulate sitting on a chair. Keep a straight line from knee to toes and a straight back. Exhale and stand up to your full height. Repeat this several times until you get tired.
Do not go deep into the water and slowly, without fanaticism, begin to fall into the twine. First longitudinal left, then longitudinal right, then transverse. You will find that you do better in the water than on land. A few more of these workouts and you will get an excellent twine.
And further:
The back muscles work when doing any of these exercises. The main thing is to always keep your back straight and in tension, resisting water.If you want to pump up your weak arms even more, just move them in the water. Get into the water up to your neck and you can make any quick movements with your hands in different directions. Water will act as any weighting agents, weights, dumbbells and barbells.
In conclusion
Remember to take precautions, including sunscreen. The water can be dangerous, so it's best not to go too deep.Exercises are best done in series. Do a couple of exercises, swim, lie on the water, then proceed to the next series.
The number of calories burned during training in water depends on the intensity of movements, and hence the heart rate. The harder you work, the more calories and fat you burn, giving you more heart health benefits. During any exercise, if you feel that it is too relaxing for you, put more effort or complicate with additional elements to achieve maximum effect.
But at the same time, don't force your body if it can't do more than it can. Do fewer reps and sets today. Tomorrow will be easier and you can do more.
Unfortunately, various back diseases are now very common. That this is to blame is a separate story that can be told for a long time. This time we want to talk about one of the methods of conservative treatment of back problems. In particular, now exercises in the pool for the back have gained considerable popularity, which can be used in the treatment of osteochondrosis and a number of other diseases.
What are the benefits of exercising in water?
Water is an excellent environment for a person suffering from back diseases, if only because when a person is in the aquatic environment, his spine practically does not experience stress and takes its natural position. Thus, the pressure on the intervertebral discs, which suffer the most when.
On the other hand, water has a serious opposition to human movements. For example, water will slow down almost any sudden movement that can harm a sore spine, while at the same time allowing you to move smoothly, while receiving sufficient load. So it turns out that the spine gets the opportunity to relax, and the person has the opportunity to work out almost all the muscles that support the back.
At the same time, exercises for the back in the pool, like any other variant of exercise therapy, are performed after the acute period of the disease has ended. The only exception is the problems of the cervical spine, since it still experiences a certain amount of stress. Therefore, with a feeling of "stiffness" or with acute pain in the cervical spine, you should be especially careful and do exercises. only with the permission of a doctor and under the supervision of an instructor or trainer.
Beware of hypothermia!!!
Back problems can be exacerbated by hypothermia. Therefore, you should monitor some parameters, for example, the temperature of the water, the time you spent in the water, etc. Therefore, if you are exercising in a regular pool, then before entering the water, you should take a hot shower, and try to move vigorously in the water.
Of course, if you are exercising in a pool of hot water, then the problem of hypothermia is not so acute. But, unfortunately, such specialized pools are rare, so most often you have to deal with the most ordinary pools, which, moreover, have the unpleasant property of being closed for the summer months.
It should also be remembered that classes in the pool are prohibited for infectious diseases, colds, cuts, wounds and a predisposition to certain diseases, therefore, before going to the pool, you should consult a doctor.
Examples of relaxation and stretching exercises for the back in the pool
- Hanging on a stretch (stretching is a rope that divides the pool into lanes). With your back to the stretch, throw your head and shoulders back, they should lie on the water, thus creating a counterweight to the legs. We grab the stretch with our hands. Thus, the spine bends well in the thoracic region, in addition, the spine itself is stretched to some extent. Such an exercise is useful for, for example, because it forces muscles to work, which are usually stretched and practically do not work.
- Exercise to relax the muscles of the back. It is possible to use a swimming board for greater buoyancy. You need to lie on your back in the water, holding one stretch with your hands, and putting your legs on the other. You can also relax in this way on your stomach, but in this case, there may be difficulties for those who cannot hold their breath for a long time.
- Another option, which involves complete relaxation of the back muscles. The head, arms and shoulders are located on the surface of the water, while the pelvis should touch the side, and the feet and shins are on the surface of the side. You can close your eyes, you need to breathe calmly. So you can relax from one to several minutes.
CAREFULLY:
BODY OPENS
WE DRAW CLEARLY
TEXT: OLEG VASILIEV, DOCTOR, TRAINER, Senior Researcher Research Institute of Sports RGUFKSiT. PHOTO: AUTHOR
Speaking of stretching, two completely different concepts are often confused: the process of achieving stretching and the result - a demonstration of the existing level of stretching (splits, etc.).
Splits over 180° are a classic example of overstretching. But overstretching as a process of increasing flexibility is a qualitatively different kind of flexibility training and may be required long before splits are achieved.
Practice shows that difficulties in stretching can arise much earlier than achieving the necessary flexibility. Some kind of stupor sets in, and no matter what efforts the athlete makes, flexibility stands still. Or the stretch increases for a short period, and then falls again, forcing the athlete to stretch again, each time applying more and more effort. In other words, when generally accepted tools and methods for developing flexibility do not help, you have to look for new approaches. Traditional approaches to increasing flexibility focus on muscle tissue. Therefore, TEF (the theory of physical education) recommends that physical qualities be developed jointly, flexibility and strength.
The overstretching methodology is based on increasing the plasticity of the connective tissue. The participation of muscle tissue in the stretching process becomes minimal!
Let us recall how the basic functional-anatomical structure of the stretched body part (stretching triad) muscle-tendon-bone is arranged. Moreover, the tendon is a connective tissue continuation of the muscle and, in the form of threads, penetrates the muscle for its entire length. The tendon contains proprioceptors that regulate muscle tone and relaxation. Therefore, it is effective to relieve muscle tone not so much with massage as with manual therapy (especially in the places where the muscle passes into the tendon and the tendon into the bone).
Sports and pedagogical methods for conducting connective tissue stretching have not yet been developed. Our task is to reveal the practical mechanisms of this type of stretching. Based on medical technologies (traumatology and orthopedics, manual therapy, neurology, rehabilitation, etc.), we will outline the general principles for increasing the plasticity of connective tissue.
MASSAGE is a means of stretching muscle tissue
MANUAL THERAPYsuper stretching agent, work on connective tissue
1. When carrying out connective tissue stretching, it is important to “turn off” the muscles (their tone) that accompany the stretched connective tissue structures as much as possible. The person being stretched should feel some tension to the point of discomfort, but in no case should a feeling of pain! The presence of pain in the stretched tissues signals a reflex spasm, which makes further stretching pointless.
2. An increase in the plasticity of the connective tissue occurs only with long-term applied, but low-intensity efforts, which decrease to the minimum perceptible by the end of the procedure. Such stretching can take 3-4 times more time than regular passive pair work. It is not uncommon for a stretcher to fall asleep, as in an osteopathic session.
3. The form of the performed exercise for connective tissue stretching can be standard, as with muscle stretching. Connective tissue stretching makes articulations and deep-lying articular structures “open” to the impact. Therefore, all stretching exercises should be performed especially cleanly! An increase in the inclination or distortion of the pelvis, excessive deflection in the lower back, non-compliance with the “shoulder-hips” square, etc. can cause severe damage to the body.
4. Stretching should start from the “bad”, uncomfortable side. For example, the longitudinal twine for right-handed people is from the “left” twine. It often turns out that stretching only on the “bad” side is sufficient. Moreover, stretching from a “bad” leg usually turns out cleaner than from a comfortable one (less pelvic tilt, etc.).
4. The basis of superstretching is pair work by the type of passive increase in flexibility. After such a stretch, the student should be sent to independently reach out using generally accepted exercises. Such independent work will not give a significant increase in flexibility, but after it pair work will be much more effective (they say “the body opens”)!
Many talented trainers, without suspecting it themselves, go to the principles of stretching the connective tissue. In addition, most of the ground gymnastics exercises have a significant impact on increasing the plasticity of the connective tissue.
To date, considerable experience has been gained in adapting medical technologies to the training process. We will share the experience of such adaptation, we are talking about the so-called aqua stretching.
The effectiveness of gymnastic exercises in water has long been known. For us, one essential principle is important, which is used in the technique of underwater traction in traumatology and neurology. In water, the human body is in a state close to weightlessness, which leads to deep muscle relaxation. Muscle tone is minimized, and connective tissue structures (tendons, ligaments, fascia, etc.) remain the main supporting frame for the musculoskeletal system. Therefore, those exercises that are aimed at increasing muscle plasticity on land, work differently in water, increasing the plasticity of the connective tissue frame! This is the secret to the effectiveness of underwater stretching.
.
1. Water should be warm. Cool water tones the muscles, which becomes an obstacle to connective tissue stretching.
2. It is enough to immerse only the stretchable part of the body in water (the “muscle-tendon-bone” triad).
3. A positive effect is achieved by combining stretching on land and in water.
4. When diving from holding your breath, an additional short-term relaxation of the muscle-tendon tone occurs, which allows you to get even deeper to the stretched structures.
5. Swimming in a crawl with legs (on the chest or on the back) with tight knees increases the stretch for the longitudinal split. Breaststroke legs (on the chest or on the back) - stretching on a straight twine.
6. Turnout and rise can also be opened through swimming. Crawl perfectly stretches the instep, and breaststroke - eversion in the hip joint.
7. Laying hot stones along the lines of connective tissue traction helps to reduce reflex tone (this is a well-known physiotherapy technique of stone therapy). You can also burrow into hot sand (sand baths), the reflex connective tissue tone will also decrease.
8. It is better to stretch in salty sea water than in fresh water. But the "sea" can also be organized at home - these are well-known coniferous-salt baths. Half twine in a home bath is available to everyone, and even more so lifting, it can generally be pulled in the pelvis.
In the photo, we demonstrated the technique in its classic form, but nothing prevents us from adapting it for the pool or even for baths at home.
In water, the human body is in a state close to weightlessness, which leads to deep muscle relaxation.