Pool exercise is one of the most effective methods to fight excess weight. Doing water sports quickly and efficiently corrects your figure without affecting your health. This pool has a complex effect on the body, not only damages fat storage, but also improves general condition.
Does a pool help you lose weight?
Scientifically proven slimming pool training. Water produces high resistance, which increases muscle tension during standard movement. At the same time, the joints and spine get minimal pressure. This condition ensures the effect of being in the pool without the risk of injury, regardless of whether the person can swim.
During swimming in the pool, up to 600 kilocalories are burned in one hour. With vigorous exercise, this figure can be increased to 1000 kcal. Regular exercise gives a positive effect after a month in the pool.
Swimming does not apply to muscle gain. This sport strengthens the muscles and gives them endurance. Therefore, it is almost impossible to pump strong arms or torso while trying to lose weight.
Swimming is popular because of several advantages:
- quick effect of burning fat storage;
- strengthens the respiratory and cardiovascular systems;
- effects on almost all muscle groups;
- minimum number of contraindications;
- has a positive effect on flexibility, definition and posture.
For weight loss, it is recommended to exercise in the pool 8 to 12 times a month.
Advantages of Swimming Pool Training
Swimming against excess weight is more effective for women than men. Pool exercises use more calories than running. Depending on the style of swimming, the following are baked during each lesson:
- 500 kilocalories - rabbit;
- 520 kilocalories - breast stroke;
- 560 kilocalories - at the back;
- 570 kcal - butterfly.
In addition to destroying body fat, swimming:
- prevents the development of flat feet;
- stimulates lung function;
- maintain a woman's physical fitness in position;
- has a massage effect.
To burn excess weight, the water temperature in the pool should be between +24 to +28 degrees Celsius. During training, you need to change styles. Before swimming, heat: before soaking in water, and afterwards. In the early stages, the training period must be 30 minutes. In the future, class time increases to 1 hour.
For weight loss, we recommend swimming intensively - at the beginning of a workout, slow and relaxed - at the end. After class, you can not eat food for an hour and a half to combine the effects.
You can take advantage of your pool workouts by combining swimming and water aerobics.
The best training group
Basic
The basic slimming complex consists of swimming and water gymnastics. Weight loss training for women and men is different. The following complexes are available for female sex:
- crawl for 10 minutes - warm-up level;
- swim without foot assistance for 5 minutes - load on arms, shoulders, chest muscles;
- bracket replacement and crawling for 10 minutes - main stage;
- swim with the board for 10 minutes - load on the legs;
- swim for 10 minutes with increasing speed - main stage;
- swim slowly for 15 minutes in any style - the last stage to relax.
After swimming, it is recommended to do water gymnastics, or do underwater steps.
Training for men is done as follows:
- heating - 5 minutes;
- swim in any style with increasing speed - 5 minutes;
- swim on board using only feet - 10 minutes; back rotation - 10 minutes;
- swim at accelerated and slow speeds - 15 minutes;
- take a leisurely swim in any style - 15 minutes.
The list of basic water gymnastics exercises includes:
- jumps into the water;
- jerked off the edge of the pool;
- flows in water.
Water aerobics is usually supervised by a trainer. Self-training is not recommended even for experienced swimmers.
Slimming belly
A comprehensive program has been developed to remove stacks of fat in the abdomen and sides, including:
- aquafitness;
- water aerobics;
- ab training;
- waist exercises.
Aquafitness also makes the skin more elastic. This feature minimizes the risk of stretch marks after burning excess weight. Aquafitness includes the following exercises:
- jogging underwater, being in the pool to the waist and up;
- push and pull the board with your hands while in the pool to the chest;
- turn your back with your feet.
Water aerobics gives the effect of power load. Recommended in addition to aquafitness, or people who do not feel the pressure of it. Water aerobics consists of a set of exercises:
- jumps into the water to the neck with straight hands - you must try to touch the palm of your hand with your toes;
- jump into the water to the chest with the legs apart - at the time of the jump, the feet are brought together, and when diving, they are spread as wide as possible;
- Raises the foot to the chest in the striker's position on his back in the water.
Water work consists of two main exercises. They are very effective, so it is recommended for almost everyone who visits the pool:
- lift the legs to the chest simultaneously while lying on the back in the water with the arms extended along the body;
- lifting legs with fitball balls clamped between them, leaning with hands on sides.
The number of repetitions for each exercise can be adjusted individually. Between exercises, you must walk in the water. This action relaxes the muscles and gives a massage effect.
Waist slimming exercises are done in depth without touching the bottom of the leg:
- upper body turn (during movement, to maintain balance, you can press the foot to the chest);
- lift the knee alternately to the elbow, holding the hand behind the head (it is allowed to do while standing in the pool up to the chest and touching the bottom).
To maximize muscle development, it is recommended to do the exercises listed together.
For slim legs
Pool leg training has two stages. In the first stage, a simple warm-up exercise is performed. The second stage includes a group of actions aimed at burning fat and training muscles.
The heating stage is done as follows:
- spread and unite feet in water, holding side;
- swinging legs alternately forward, standing in water; stairs in the water;
- bend the knees and lift the toes to the back while standing;
- jump with two feet forward and backward.
This warm-up exercise is done for 5 minutes. They can also be used in training programs. To do this, you need to increase the number of repetitions and the duration of each action.
For complex muscle exercises apply:
- high-intensity cross step;
- high jump in place;
- stretch with the sides.
The optimal number of repetitions for each exercise is 20 times. People who are physically unhealthy can reduce the amount of exercise.
For ass slimming
Exercises designed to slim the back function simultaneously at the hips. Therefore, the complex for these body parts is similar. Training is carried out in stages. First you need to put water in your chest, and then run:
- replacement of alternating arms and legs while maintaining a uniform posture;
- jump into place by raising your hand.
Then the steps in the water are done. This exercise also trains the back muscles. The duration of implementation is from 15 to 20 minutes. To combine the effects, do:
- swing your legs sideways, standing in the water up to your neck;
- alternate legs up to the back;
- bikes and scissors using noodles.
It is best to replace the exercises listed with swimming. This sport can tighten the back and hips freely, forming beautiful relief and eliminating fat storage.
For embossing press
Abs are included in the pool exercise routine. Abdominal muscles have great endurance, so they need to be trained more often than others. To get rid of body fat and prevent its formation, the following exercises are done:
- raise a straight leg at an angle;
- turning the body;
- scissors, lying on your back on the water.
In the pool, you can do almost all the same exercises used in standard abs training.
To get high quality effects in a short period of time, it is necessary to change the tempo when performing the same action from fast to slow, and vice versa.
Anti-cellulite
In the presence of cellulite, a set of exercises is performed that affect different muscle groups. The task of training is to tighten the whole body. Training is done in four stages:
- first level- breeds and carries straight arms in a standing position until the neck is in the water with the palms open, jumping on two legs for 2 minutes (alternating in several approaches);
- second level- alternate legs go up at a 45 degree angle, placing the back on the side;
- third level- jumping on one leg with the other leg raised and arms outstretched (legs alternately);
- fourth level- bending knee extended forward, standing with the other foot at the bottom of the pool.
The exercises listed can be accompanied by: torso rotation, scissors, knee lift, swing.
To fight cellulite effectively, exercise in water must be replaced with swimming. It takes longer to get quality effects whether exercising or swimming.
Aerobics Aqua
Water aerobics consists of two stages: heating and main. The first level consists of simple exercises:
- inhaling and exhaling with hands raised while standing in the water;
- factory with the help of hands with movement in different directions (hands completely in water);
- bending in different directions - neck should not fall below water level;
- jumps out of the water;
- bend the knees by lifting to the back.
The heating phase is mandatory before moving on to the main phase. The second phase includes physically challenging exercises that can cause injury if you do warm-ups. The main exercises are:
- lift your legs up, sit with your back at the bottom of the pool with water level up to your chest;
- jumps into the water from a squat (performed at minimum depth);
- scissors with your feet in the water to the chest;
- waist circumference in water, clinging to the sides.
Walking in the water between workouts during breaks. Standing can still freeze. Aqua aerobics burns body fat three times a week.
Pool exercises are an effective method of losing weight. Water activities include a set of exercises aimed at smoothing the whole body. But for maximum effect with minimal health risk, pool training must be performed strictly in accordance with the instructions and under the supervision of the trainee.