We study effective exercises for water aerobics.

Water aerobics is a system of water exercises, thanks to which you can strengthen your muscles and tone them, as well as get rid of extra pounds and hated folds on our tummies. Water aerobics involves expending more calories than swimming, which means you will get your desired figure faster. Another advantage of this type of physical education is its versatility: you can exercise with a trainer and independently, in a group or individually, for children, adults and even the elderly. It is very important to choose the right exercises for water aerobics, then your exercise on the water will be as effective as possible. We will tell you how to do this in this review...

A few simple recommendations.

1. For water aerobics to produce results, you need to train at least twice a week for 3 months. After 5-7 workouts you will already notice positive changes. Regularity is the key to success.
2. If possible, purchase special equipment: a support belt, a noodle (flexible stick), a swimming board and paddles, weighted cuffs for the wrists and ankles.
3. Constantly change the sequence and duration of water aerobics exercises, increase the number of repetitions: this way the workouts will be more varied and effective.
4. You can practice in any body of water where the water reaches chest level. This way the load will be optimal. The water temperature should not exceed 30 degrees. After training, try to relax or even sleep - water always takes a lot of energy.
5. Try to always use a support belt. It will make the complex easier to perform and will reduce the load on the spine, forcing you to keep your back straight.

Universal complex for beginners:

Walking in place.

This is where you should start any activity. It allows you to warm up the muscles and prepare the body for subsequent loads. Put on a support belt and get into the water. Walk in place, accelerating your pace. Watch your breathing: you should breathe evenly. If you can't, slow down. Help yourself with your hands as if you were walking in place. The duration of the exercise is 2-3 minutes.

Stand on two legs and jump forward, backward, left, right at a pace that is comfortable for you. After this, you can perform another type of jump: bend your legs slightly and push off from the bottom of the pool, pushing your body up.

Jumping in place.

Spread your arms to the sides and jump on your left and then on your right leg.

Jumping.

Jump in place, spreading and closing your legs and jumping up. On the count of “one,” raise your arms up while jumping, and on the count of “two,” lower them along your body.

Grouped jumps.

Push off the bottom of the pool and pull your knees toward your chest. If it’s difficult, help yourself with your hands, clasping your legs. After a moment, release your hands and stand with your feet on the bottom. Repeat the exercise for 1-2 minutes.

Swing your legs.

Stand with one foot on the bottom of the pool and swing the other foot back and forth. After 20-25 repetitions, change legs.

Strikes.

Stand on the bottom of the pool, pull your arms to your chest. Bend your right leg at the knee and sharply straighten it forward, as if throwing a punch. At the same time, strike forward with your left hand. Make the next blow with your left foot and right hand.

This is a set of basic exercises for water aerobics. Once you have fully mastered them, you can complicate your training program. To do this, you need to gradually increase the pace and do each part of the complex for a longer time. Subsequently, in addition to the support belt, you can use other equipment that will increase the load on the muscles.