Sets of exercises for water aerobics plan-summary for physical education on the topic

Maintain personal balance

Among wellness trends, self-care is coming to the fore.
According to statistics, nervous breakdowns and depressive states are being diagnosed in 35% more people compared to last year. Therefore, the main thing that all adherents of a healthy lifestyle care about is the search for personal balance. This means that it is important to spend less time on social networks in order to give up like addiction and learn to take a break from everyone. Experts advise not to be afraid to travel or go to a restaurant alone. This will help not only relax, but also find harmony with yourself.

Losing weight with water aerobics exercises

Water aerobics is a set of aerobic exercises performed in water. The body spends additional calories to overcome the resistance of the aquatic environment, so even small physical efforts bring tangible benefits. Classes take place in the pool accompanied by music, often using dance elements.

Training in water allows you to relieve stress, get rid of fatigue, and recharge with good mood and vital energy.

Benefits of water aerobics

In water, the body weighs much less, which makes injuries from falls and impacts impossible. The spine and joints receive rest and time to restore cartilage tissue. Water resistance makes movement difficult and slow. It is impossible to make a sudden movement in water and get injured as a result.

Training in the pool allows you to practice with back diseases, joint pain, and problems in the cervical spine.

Exercises in water are allowed for pregnant women. During exercise, the water acts as a hydromassage and gently massages the skin. If you add swimming to water aerobics, the massage properties of water are enhanced even more and allow you to get rid of cellulite. There are no differences in gender or age in the water; overweight people do not feel discomfort from being next to slender, fit people; they exercise with joy and pleasure.

who cannot swim can perform the exercises without difficulty All elements of the movements are done at a shallow depth; special belts are provided for training to help stay on the water.

To increase water resistance, use special dumbbells for water aerobics; they increase the load. A person loses almost 90% of his weight in water. The body feels extraordinary lightness and freedom, and during training in the pool there is an amazingly positive attitude.

After training, there is no pain in the muscles , so familiar to all athletes, from the accumulation of lactic acid. Hydromassage helps remove acid from muscles, fights cellulite, smoothing the skin.

Disadvantages of water aerobics

Cold water is contraindicated for some diseases of the spine. Hypothermia can worsen the patient's condition. It is not recommended to engage in water aerobics for people who have had a heart attack, suffer from heart disease, lung disease, or chronic otitis media. Chlorination of pool water can trigger asthmatic attacks and cause allergies.

You should start training only after a comprehensive medical examination.

Common Mistakes

Before classes, be sure to warm up on land, warming up your muscles and stretching your joints. After completing the complex, final stretching exercises are performed for the muscles, especially those that have worked hard.

For a beginner, the time spent in the pool should not exceed 45 minutes , especially if he is over 50 years old. At this age, you need to strictly control your heart rate. You cannot start exercising if you are feeling unwell or overtired; the load should increase gradually.

Do not suddenly enter the water. There are a large number of small blood vessels on the surface of the skin; due to rapid changes in temperature, they can sharply shrink, causing a heart attack. You cannot exercise earlier than two hours after eating for a similar reason: blood rushes to the organs of the digestive system, muscles and brain receive insufficient oxygen. Exercising after a heavy lunch can lead to cramps.

A set of exercises for weight loss

Warm-up (carried out on land)

The muscles are warmed up by walking in place with high hip lifts, followed by running in place. Perform for 2 minutes.

• While standing, turn your head to the sides and rotate your shoulders. 8-10 repetitions.
• Place your feet shoulder-width apart. Do bends. Repeat 8 times.
• Extend your arms in front of you at chest level. Swing your legs, trying to reach your hands.

Exercise No. 1. Running in water

• Perform the exercise for 10 - 20 minutes. All leg muscles work, exercise helps get rid of cellulite.

Exercise No. 2. Jumping with a turn

• Jump out of the water, turning your body to the right and left as you jump. Do 8 - 10 jumps.

Jumping trains the heart and blood vessels.

Exercise No. 3. Body tilts

• Feet shoulder width apart. Make 4 tilts to the left, 4 tilts to the right, 4 tilts forward. Do the bends for a minute.

Exercise No. 4. Lunges forward

• Hands raised up. Lunge with your right foot, simultaneously turning your body to the right side.
• Return to starting position.
• Repeat for the left leg.

Do 15 - 20 lunges with each leg

Exercise No. 5. Knee to chest raise

• The right and left knees are alternately raised up and pressed to the chest. When performing the exercise, your back should be straight.

Exercise No. 6. Reduction of the knee and elbow

• Raise your left knee to your chest, while simultaneously turning your body and trying to reach your knee with your right elbow.
• Return to starting position.
• Repeat for the right knee and left elbow.

Perform the exercise 20 times on each side.

Exercise No. 7. Raising the bent knee to the side

• Raise the bent right knee to the side, move it forward, return it to the side, lower it.
• Raise the same knee to the side, then bring it back, return it to the side, lower it.
• Perform for the left knee.

Repeat the exercise 15-20 times for each leg.

Exercise No. 8. Jumping with body swinging

• Jump alternately on one leg, leaving the other behind, swinging your torso.

Strengthens the lower back, helps get rid of pain due to osteochondrosis.

Exercise No. 9. For the inner thighs

• Grab a support or lean against the side, and squeeze the ball with your knees.
• Straining your muscles, try to lower your feet with the ball under the water. Perform for 2 - 3 minutes.

Exercise No. 10. A combination of leg swings and body rotations

• Pushing off with one leg, swing the other leg and turn your body, helping yourself with your hands.
• Change legs.

Exercise No. 11. Jump Squat

• Sit down, arms above your head.
• Jump with a push, trying to jump out of the water and helping yourself with your hands.

Perform 25 - 30 jumping jacks with squats.

Exercise No. 12. Kicks

• Your arms are extended in front of you. Raise the leg bent at the knee upward and straighten it, striking.
• Return to starting position.

Do 25-30 kicks for each leg.

Exercise No. 13. Scissors

• Lying on your back, grab the side with your hands. Legs slightly bent at the knees. Spread and bring your legs together, gradually increase the pace. Do 25 - 30 times.

Exercise No. 14. Dumbbell raises

• Take dumbbells in your hands, go deep, the water should reach your neck. Stretch your arms in front of you.
• Contracting the chest muscles, connect and cross your arms in front of you.
• Return your hands to the starting position.
• Contracting the muscles in the area of ​​the shoulder blades, spread your arms to the sides, trying to place them behind your back.

Tips for training in water

1. The number of calories burned depends on the depth at which the workout is performed.
2. To lose weight, it is better to exercise at a water temperature of no higher than 25 degrees. In a pool with a water temperature of up to 30 degrees, they practice for diseases of the spine, in cases where it is not recommended to overcool, and when performing a complex to develop flexibility.
3. You should keep a bottle of water next to you. During exercise in the pool, sweat occurs, as with other types of aerobics.
4. It is more convenient to exercise in a closed swimsuit.
5. If you have to practice in an outdoor pool, be sure to wear a cap.

You can read other pages of the site VashFitnes.ru

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Reviews from people

Anna , 31 years old.

I’ve been meaning to do water aerobics for a long time, but I finally got ready and came to the training session. It’s a great pleasure to jump in the water, just dive into the water and disconnect from problems. I’ve been walking for two months now, I’ve lost weight, although not very much, only 4 kg. I like it and will continue to go to training.

Marina Evgenievna , 48 years old.

I love water, I swim well, I go to the pool often. I have been doing water aerobics for a month. I like studying in a group with music; it’s not so interesting alone. Everyone is smiling, the mood is great. The weight is coming off, I didn’t even expect that I would lose weight so quickly, I’ve already lost 6 kg.

Olga , 38 years old.

Came by chance with a friend. My friend doesn’t go now: family, work. But I got involved. I didn’t particularly try to lose weight. Somehow it just happened, the excess weight went away, cellulite disappeared. In total, 8 kg were lost in six months.

Water aerobics classes use the principles of aerobics: 20 minutes of work at a high heart rate, the training program adapts regular exercises for the aquatic environment. Water aerobics is successfully used for weight loss in overweight people, with varicose veins, and problems with the musculoskeletal system.

Dressing for WFH

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WFH (work from home) is a special dress code that has become a new trend for people whose office has become their home (and there are more and more of them since the beginning of the pandemic). Working from home in pajamas, a robe or stretched sweatpants is not a good idea. WFH is comfortable, but not too formal clothing, in which you can conduct a Zoom meeting or write a quarterly report much more productively.

Stay in vegan hotels

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Not only hotels where the menu offers original dishes made from vegetables and cereals are called vegan, but also those where materials of animal origin - wool or silk - are not used in the interior. So-called second-city travel is especially popular.

This term denotes a holiday that is different from the usual urban tourism. You should not choose the capital of the country with the most famous attractions, but small cities where you can truly feel the local flavor.

Abdominal exercises in water

This complex is very small - only two exercises. But they are so effective that they are worth doing every time you find yourself in the pool.

• Lie on your back, balancing on the water. Place your hands at your sides with your palms facing down. As you exhale, bend your legs towards your chest, and as you inhale, bring them back. You can diversify the exercise and pull your knees to each shoulder in turn. Repeat 10 - 12 times.
• For the second exercise you will need a fitball, which you can also ask for in the pool. Grasping the side of the back with your hands, squeeze the inflatable ball between your feet. Raise your legs at the same pace at least 20 times.

In between approaches, walk around the pool, moving your hands up and down near your stomach, creating streams of waves so that they massage your stomach. This is a good static abdominal exercise.

Stick to clean eating

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Clean eating is another trend that all healthy lifestyle followers are following. This term means a conscious approach to food and an emphasis on organic foods that are as rich in vitamins and nutrients as possible.

It’s even better if it’s local food with minimal processing. This is a new level of healthy lifestyle, which followers of healthy eating pay special attention to. For example, the global trend is alternative (or plant-based) milk. It can be used to add to smoothies, coffee or breakfast cereal. Second in line is alternative flour. Not so popular yet, but actively gaining momentum.

The effectiveness of water aerobics

Thanks to water aerobics, the following occurs:

• reduction of extra centimeters, especially in the waist and hips area;
• significant weight loss;
• fight and prevent the appearance of cellulite;
• general health of the body.

All this happens, first of all, due to:

• improving metabolism;
• dynamic and varied movements carried out in water and naturally encountering resistance, as a result of which the muscles contract much faster;
• additional expenditure of calories to warm the body (due to the cool temperature of the water in the pool). Note: the average water temperature is twenty-three to twenty-five degrees.

There are basic rules, the implementation of which when practicing water aerobics will allow you to achieve maximum results:

1. Follow all recommendations of the trainer.
2. The time allotted for training should be increased gradually; it is recommended to start with no more than twenty to thirty minutes.
3. The first lessons should take place only at shallow depths.
4. The first exercises should be performed slowly.
5. You definitely need to let your body adapt to the water, for example, swim a few meters, do a few jumps, and so on.
6. Choose only calmer music for initial training.
7. If you are tired, rest immediately

Don't forget about time for yourself

In the modern world, when every person has a job, family and children, it is difficult to find time for yourself. But adherents of a healthy lifestyle are sure that without Me Time it is impossible to maintain mental health.

It is important that dates with yourself are beneficial. This could be a workout for health, not for a figure, a beauty bath or meditation.

Contraindications for exercise

Water aerobics is extremely beneficial for health, however, it has a number of contraindications:

• asthma, as a result of exercise there is pressure on the chest, which can result in worsening breathing;
• cardiovascular diseases;
• allergy to chlorinated water;
• after undergoing operations and injuries, especially to the cervical spine and spine.
• tendency to seizures;
• general weakness and malaise.

In any case, each person should undergo a medical examination and consult with their doctor about the possible risks and consequences.

Use additives

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To feel good even while in the rhythm of a big city, real health workers closely monitor their diet. They also use various supplements to saturate the body with useful substances and look good even without makeup.

Among the most common dietary supplements are collagen, chlorophyll, Omega-3, hyaluronic acid, and adaptogens.

Give up alcohol

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If you want to live like true adherents of a healthy lifestyle, you must say goodbye to alcohol forever. And the point here is not even about harm to health, although not without it. When you drink a glass or several, it's like you're taking credit from yourself.

By liberating yourself, you become who you want to be. But in the morning the harsh hour of reckoning comes. Challenge yourself and forget about alcohol as if you don’t want it at all. To avoid being completely sad, replace millet with kombucha - and life will sparkle with new colors.