swimming pool water Exercise is a combination of aerobic and strength load, which is very high efficiency and great for weight loss. Doing, it is necessary to overcome the resistance of water, but fatigue is almost not felt and therefore the exercises can be performed for a long time.
Main rules of weight loss in the pool
– the Ideal temperature to work with purpose weight loss – from 24 to 30 degrees. When the water is too cool, the body fat will be badly burned.
– it is necessary to be Engaged at least twice a week. It is important to know that exercises in water for weight loss more effective in the case of alternating exercise and swim different styles. The duration of such a complex should be at least 1 hour.
– In the pool it is useful to do breathing exercises. To do this, lower the face into the water, pre-typing in light as much air as possible. Gently exhale the collected air, remaining under water.
– Good effect on all problem areas in women – abdominal muscles, legs, thighs and back – has swimming without hands. Holding the ball or Board, make every effort to move by kicking on the surface of the water.
– To gain harmony in the water useful children's games – lift up the spray with your hands or feet – so you strengthen the appropriate muscles.
– Do an anti-cellulite massage in water. It is performed as follows: put your hands together and spend with effort near the surface of the abdomen, buttocks and thighs.
Also, for good results, follow the principles of a healthy diet.
Select the style of swimming for weight loss
Exercise will be more effective for weight loss when alternating them in the swimming pool. Thanks to swimming in different styles becomes it is possible to work out different muscle groups without overloading the heart muscle.
Additional bonus – when changing the intensity of the load in the body significantly activates the process of burning fat.
Style, which is more difficult to perform all, but the most effective butterfly. Swim so no more than 6 minutes and move to a more relaxed style.
For Example, "Krol" – so you can swim 20 or 30 minutes.
Also referred to calm and swimming "breaststroke" – it is less than the other affects weight loss, but here effectively worked out the muscle groups of the whole body.
The Best weight loss exercises performed in the pool
Mahi with their feet. Stand in the water up to your neck and extend your arms forward, reach your right foot palm, keeping your leg straight. Do 10 times on each leg.
Mixing and dilution of the hands. Performing this exercise develops the muscles of the hands. Standing up to the neck in the water and holding his knees bent legs shoulder width apart, spread his arms out to the side and make raking movements with his hands. You should perform 3 sets of 10 times.
"Ballerina". Thanks to this exercise, back muscles and posture are trained. The water should reach your shoulders. Keep your back straight and, bending your knee, pull it up to the Pope, put your hands on the belt and bend right and left for about 5 minutes.
Running in place. This exercise involves the hips and buttocks. Standing in the water up to the neck, well pull in the pelvis (should strain the buttocks), bend the knees in turn and touch the heels of the buttocks. To stay on the water should be at the expense of hands – perform 10 times.
Walk, standing in water up to his neck and pulling your knees as high as possible – around 20 minutes'.
Press and slim waist. Lying on your back, spread out your hands and palms down. As you exhale, pull your knees up to your chest, and as you inhale, return to the starting position. Then pull your legs in turn to the right and left shoulder. All you need to do about 15 repetitions.
Reducing and breeding legs promotes weight loss of the whole body. Being neck-deep in water, dilute to the side of the arms and legs. At the same time, lower your hands and spread your legs, changing at the same time the direction of the palms (then up edge, then down). Do up to 15 reps while keeping your back straight.
Read also: Effective exercise for slimming the abdomen.