How water aerobics helps: exercises with noodles and warnings

Water aerobics in the pool: effects on the body

Aerobics in the pool subsequently gives a visible effect, since the load on the musculoskeletal system is not greater than on land.

The likelihood of injury is minimal, which is quite possible when playing any other sport. Water calms you down, negative thoughts go away, and your body muscles become more pliable.

In addition, a person gets rid of physical fatigue that has accumulated during the day.

When interacting with water, for example, by doing water aerobics, a person hardens his body, his metabolism increases and strengthens his nervous system.

Due to the fact that the exercises are performed in the pool, a person breathes rhythmically and deeply, which contributes to the rhythmic functioning of the respiratory apparatus and strengthens the cardiovascular system.

Water has a positive effect on the skin, as it becomes firm and elastic, and this helps, among other things, to effectively fight cellulite.

Orange peel, or as we used to call cellulite, can also disappear because when doing aerobics in the pool, attention is focused on the hips and abs.

They also do aerobics in the pool while listening to music.

The exercise includes gymnastic elements. When an exercise is performed, a person expends more energy than on land, and subsequently calories are burned and weight is reduced.

This promotes more intense calorie burning and weight loss. There are a number of acrobatic moves that can be done in the pool, such as leg work.

It can be “scissors”, you can “twist a bicycle”.

You can also turn your torso in the water and run with your legs raised high.

It is also useful to swing your legs in different directions, in addition, it has a good effect on the emotional tone of the body.

From all of the above, we can conclude that aerobics in the pool has a beneficial effect on human health.

Exercises in water without special equipment

For slimming legs

1. Before starting any exercise, do a warm-up - walk around the pool, raising your knees high and helping yourself with your hands.
2. Grasp the side with your hands, lie down on the water, spread your legs wide and bring them together.
3. Stand on the bottom of the pool, perform active swings of your legs alternately.
4. Extend both arms forward and walk in place, raising your knees high.
5. Raise one leg and take a wide jump forward and then back. Do the same with the other leg.

For thighs and buttocks

1. Stand in water up to your neck. Run in place, trying to reach your buttocks with your heels.
2. Roll over onto your back and grab the handrail of the starting stand. Spin the "bicycle". This exercise also helps to pump up the abs.

For belly slimming

1. Roll over onto your back, grab the handrail of the starting stand and pull your knees bent towards your chest.
2. Holding the handrails with both hands (with your back to the side), make turns with your whole body in place.

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Aquashaping

Aquashaping is an effective set of weight loss exercises that use special accessories.

The following equipment is used for aquatic physical education:

• belt;
• noodles;
• gloves;
• special dumbbells, etc.

Correctly selected music for exercise creates a positive mood and helps you perform weight loss movements in the same rhythm.

The benefits of aerobics in the pool and contraindications

Water aerobics is finding more and more supporters and is becoming a popular activity.

When exercises are performed, the load on the spine is reduced, and this is important for pregnant women.

For pregnant women, water activities are the safest, with the help of which maintaining physical fitness becomes less difficult.

As for older people who suffer from diseases such as varicose veins, diabetes, hypertension, they are also recommended to practice water aerobics.

It is worth paying attention to medical contraindications.

It is not recommended to do acrobatic exercises on water for people with:

– suffered a heart attack;

– damaged eardrums.

Now let's look at the advantages of this sport.

Due to the fact that water has a buoyant effect and a weak force of attraction, it relieves the spine, which is of great importance for people who sit at the computer throughout the working day.

Another plus is that when exercising on water, the muscles cannot stretch more than is allowed by the limit of their flexibility.

When training in water, movements are made in all planes and thereby put a load on all muscle groups.

There are enough complex exercises, and they are designed for different purposes.

They can be performed at different depths, but if a person is just starting to engage in this sport, it is better not to start with deep water.

If a person has been practicing for a long time, you can do the exercises at the desired depth.

A belt or noodles are used for this.

Noodles are flexible sticks. They are made of foam-forming material and are used to float on water.

Water aerobics has many positive aspects.

A little bit of history

No matter how strange it may sound, water gymnastics, which recently came to us, existed in Ancient China. At that time, it was an auxiliary course for novices of martial arts monasteries. With its help, the strength and accuracy of techniques were developed.

Water aerobics came to Russia along with the promotion of a healthy lifestyle and a general passion for sports. This type of gymnastics was recommended by doctors as a healing and tonic procedure. Only towards the end of the twentieth century did this type of physical activity become popular, and it began to be taught in large swimming pools and fitness centers.

Water aerobics as a real chance to lose weight: basic exercises

The name of the training “aqua aerobics” consists of two roots: aqua and aerobics. Aqua means water, and aerobics means performing physical activity to rhythmic music. This training originates from the USA. This technique has been used for professional athletes to develop synchrony and endurance. Exercises in water will not be effective if you adhere to proper nutrition. This speeds up the fat burning process several times and helps improve immunity and keep the body in constant muscle tone.

Making a training plan

To start losing weight you need persistence and constant attendance at classes. Going to the pool a couple of times a month, swimming 100 meters in 2 hours - none of this will help you get rid of excess weight. Therefore, if you decide to gain grace and at the same time get rid of excess weight, then you will need to work hard. Regardless of the training, be it hour-long swims or performing special exercises, everything requires perseverance and diligence .

1. To start the weight loss process as quickly as possible, your training plan should consist of 70% long-distance swims and 30% performing special fat-burning exercises under water. Training in the pool is different from training in the gym, but you will burn more calories during a 100-meter swim than during a 1,000-meter race.

The duration of continuous training should be 45 minutes. If you cannot cope with physical activity and often take breaks, then the duration of the workout must be increased.

2. Before starting physical activity in water, you need to do warm-up exercises. The principle of implementation is no different from the exercises that children do at school during physical education class. You need to start from the neck, gradually go down to the legs. After warming up, swim 300 meters. If you can’t do it in one approach, you should divide the swim into several stages. The purpose of such a swim is to build muscle mass and tone muscle fibers .
3. To prevent the results of the classes from going in vain, it is forbidden to eat for 2 hours. Maintaining a healthy and proper diet helps you lose weight and reduce body fat.

Equipment for water aerobics

To feel more comfortable during classes, you need to:

1. Dumbbells for training in water.
2. Webbed gloves.
3. Weights.
4. Swimboard.
5. Step form.
6. Belt.

Each of these devices improves your fitness, and the belt and board help you stay afloat.

Pros and cons of water aerobics

1. Strengthening the muscle corset and increasing muscle mass throughout the body evenly.
2. Exercising in water improves the condition of the spine.
3. Exercising in water improves the condition of the fetus in pregnant women.
4. There are no age or gender restrictions in water aerobics.
5. Classes help improve your floating skills.
6. The process of burning fat is much faster than with yoga, shaping and fitness.
7. Improving the condition of ligaments and joints.
8. Unlike professional sports, it is considered safer in terms of injury.

Despite all the positive aspects, as in any sport, there are disadvantages:

1. Dry skin due to chlorinated pool water.
2. High cost of classes compared to going to the gym.
3. A feeling of discomfort in people who are embarrassed about their body.
4. Deterioration of hair condition due to constant use of hair dryer and drying.
5. During the cool season, the chance of getting sick or catching a cold increases.

Exercise in water

• 1 exercise. The water level should reach your chest. Run in place for 20 minutes with a 1 minute break.
• Exercise 2. Grasping the handrails of the stairs, make smooth movements with your foot up, back, right and left. The water level should be chest deep. Repeat the movements 15 times with one leg. If physical endurance allows, you need to do 3 approaches.
• Exercise 3. To perform this exercise, you need to turn your back to the handrails and perform exercises like a bicycle. The duration of one approach is 3 minutes. The number of approaches depends on physical endurance. On average - up to 3 approaches.
• Exercise 4 While in chest-deep water, spread the water with your hands at stomach level.

Exercises with noodles

Noodles are flexible gymnastic sticks. A very popular piece of equipment in the fitness industry. The use of this projectile allows you to develop flexibility, restore muscle tone, and also stimulate “dormant” areas of the body. To remove fat from problem areas, you need to combine a noodle with a belt .
Due to the tightness of the belt and the development of flexibility with the help of a noodle, there is a load on the corset area, which leads to burning of the abs. You will receive the long-awaited cubes, but also health, which is much more important than any rewards.

Equipment for classes

Dumbbells

Special light dumbbells are designed to make the arm muscles work. When immersed in water, resistance provides a very effective load during water aerobics.

• Take dumbbells in your hands and walk in the water as you usually walk on land, performing movements with both legs and arms.
• Feet shoulder-width apart, hands pressed to the chest. Rhythmically throw both arms forward and just as sharply return them to the starting position.
• Tilt your body slightly, spread your arms back and forth, fight the resistance of the water mass.
• Spread your arms out to the sides and jump in place.

Noodles

Noodle is a water aerobics device in the form of a flexible pole that helps you maintain balance and allows you to create a special set of individual exercises for weight loss.

• Take a stick shoulder-width apart and forcefully lower it under the water.
• Hold onto your noodle, pull your knees towards your chest and straighten them alternately to the right and left.
• Sit on the pole so that it supports your back and pull your legs towards your chest.

Belt

The belt is used in cases where water aerobics classes take place at depth or for working with beginners. This accessory in no way facilitates the movement of the practitioner, only forcing the body to maintain balance on its own. The belt can be combined with other types of equipment (gloves, dumbbells, noodles, etc.).

• Put on a belt.
• Stretch your legs down, bend them at the knees, and then press them to your chest, return to the starting position. This is a great abdominal exercise.
• Run actively around the pool, raising your knees high and helping yourself with your hands. This is an excellent exercise for losing weight.

Gloves

These are peculiar shoulder blades that are put on the hands, covering the wrists. They are designed to increase the strength load on your arms, thereby training them more actively and helping you lose weight.

• Stand in water up to your shoulders, stretch your arms forward and make circular movements towards the body, constantly returning them to the starting position.
• Put gloves on your hands, go deeper into the pool and try to stay on the surface using only your hands.

A belt, gloves, noodles and dumbbells for water aerobics are not all sports equipment. You can choose a set of exercises for losing weight on your thighs, buttocks, calves, abdomen and sides, or opt for restorative health exercises.

Reviews from women

• “I enjoy doing water aerobics. Water is my element, and it also puts stress on the muscles. The exercises are varied, not boring, multiple repetitions, stretching. And all this to the accompaniment of energetic music. After classes I just want to fly. True, the price for this pleasure is higher than for other fitness products.
• “I didn’t even suspect that it could be so hot in cool water! Ten extra pounds after childbirth, which were concentrated in strategic places on the hips, stomach and buttocks, simply infuriated me. I couldn’t get rid of them at home, so I had to visit the nearest fitness club. I chose water aerobics - why not splash in the water in winter? And I didn’t regret my choice for a minute. After just a few minutes, I didn’t feel that the water was cold (and I’m a freezer). So jumping to the music is something! I wouldn't mock myself like that. But the result pleased me - within a few months I gradually returned to normal. I’ll go to the seaside as a beauty!”
• “I chose water aerobics because I pursued the goal of getting rid of osteochondrosis, reducing the size of my figure, strengthening my muscles - sedentary office work, unfortunately, is not good for me. What can I say – the classes are energetic, and after them there comes complete relaxation. I don’t know how anyone gets the energy, but I wish I could get to bed. Cervical osteochondrosis cannot be treated with this type of fitness. And to reduce the volume, you need to study longer than three months. In addition, winter time means a lot of wasted time drying and changing clothes. In addition, bleach and constantly using a hair dryer dry out both skin and hair.”
• “As soon as I stopped breastfeeding my son, the arrow on the scale began to creep sharply to the right. I went to water aerobics. I don’t know why someone loses kilos, my weight stubbornly stays the same. True, I feel more toned and my legs are not so “cellulite”. I’ve only been going for two months so far, but doubts are already gnawing at me – is it worth continuing?”
• “After the first lesson I realized that this was not for me! They put a foam belt on me, handed me the same dumbbells, and told me that I needed to bend my arms underwater with them. But this is unrealistic, just like jumping and kicking your legs in different directions. Try doing these exercises in a belt that pushes me out like a float. Maybe I didn’t understand something, or the coach didn’t explain it correctly, it’s likely that I was wearing an extra belt or not wearing it correctly. In general, I’ll somehow manage without stupid jumps in the water.”
• “Girls, to lose weight, you need not only to exercise, but also to eat right. With regular exercise, your body will definitely become toned, but the fat will not go away until you stop eating. And after the pool, my appetite wakes up like a wolf’s.”
• “I worked out even during pregnancy, up to five months. Of course, I didn’t overwork myself and reduced the load as much as possible. After giving birth, I quickly returned to my previous figure, no stretch marks. I felt great throughout my pregnancy. Unless I had to wear liters of oil and cream on myself to moisturize my skin after bleach.”
• “Aqua is suitable for those who have real problems with obesity. If you want to lose 3-5 kg, then it’s better to take up another type of fitness. I needed to get rid of three kilograms of hated fat, six months of aqua did not help. But there were quite a few girls in the group who specifically got rid of fat deposits. I’m sincerely happy for them.”
• “The body gets toned, cellulite disappears, but it’s not a fact that you can lose weight. I could not get. But my lower back stopped hurting, and my skin became simply wonderful! Of course, not because of the bleach. In general, in two months I got rid of cellulite, which I am very happy about. After classes, especially the first ones, you are extremely tired - your arms and legs are simply weak. But the next morning nothing hurts. And one more thing - after the pool you are terribly hungry. If you can control yourself, you will probably lose weight. I could not".
• “It’s not so easy to lose an extra 15 kilos. I tried. In every possible way. Regular aerobics turned out to be completely ineffective for me, it’s difficult to jump, then everything hurts, you’re out of breath, your heart is pounding like crazy. Water aerobics is my latest hobby, it’s a pity that it’s not my first. After 2 months - minus five kilograms! The main thing is not to eat at all after training, even if it’s completely unbearable - hold on! Well, I only have a little bit left – about 10 kg, that’s not 15!”

Photo: https://www.flickr.com/photos/kirt_edblom/27830772380/

With fins

Some tools, at first glance, have nothing to do with losing weight. Fins, for example, are used for completely different purposes. However, if you perform the following exercises, it will become clear why they are considered necessary for water aerobics:

• Alternately, from a standing position, smoothly raise your legs to different heights. First, lift slightly, helping yourself with your fins, then lift higher until you reach the surface. Switch legs. 10 times.
• Sit down in the water. As you inhale, lightly swing your fin and lift your leg. 20 times.
• Stand up straight, put your hands on your waist. Alternately raise your legs as high as possible. Try not to do the exercise abruptly. 10 with each leg.

With dumbbells

Devote a few minutes to exercises with weights, then your sides will go away faster. When performing them, it is advisable to keep your back and neck straight. Pay attention to these exercises with special dumbbells:

• Lower your hands with dumbbells down and take your starting position, standing straight in the pool. Imitate walking by raising your knees high while bending your elbows. Count to 30.
• Spread your legs wider, slightly tilt your body forward. Place your left hand with dumbbells behind your back, and stretch your right hand forward, intensively change the position of your hands. Count to 40.
• Stand up straight, legs closed. Hold dumbbells with your arms bent at chest level. Rotate your body from side to side. 20 times.

For the press

A slender waist is the ultimate dream of any girl. However, if this can be achieved with the help of simple bends and turns of the body in the water, then it will be more difficult to work the abdominal muscles. It is important to do some exercise and warm up before the main workouts for weight loss: this will help avoid injuries and sprains. Exercises for the press in the pool can be as follows:

• Pull your bent knees together alternately towards your chest, left and right sides. 15 times.
• Lower yourself down, imitating sitting on a chair with your shoulders straight, try to stay in this position. Rotate from side to side, returning to the starting position. 15 times.
• Exercise Bicycle with 15 repetitions in one set.