February 24, 2017, 10:04 am
Enrolled in the pool to improve your health and lose weight, but just moving back and forth quickly becomes boring? Try to do more fun and more useful!
1. The correct option is alternation, not monotony. First, training “on land”, then exercises in the water. Alternately breaststroke, butterfly and crawl.
2. Alternate intense activities with relaxed ones. Approximate algorithm: “I swim intensively for 15 minutes — I relax on my back for 5 minutes.” You get three blocks of classes per hour. If you visit the pool at least twice a week, you will achieve a good result.
3. In order to begin to burn fat, you need at least 40 minutes of constant exercise.
4. After swimming intensively with different styles, move on to the exercises. If there is a pipe above the side, use it to pull up. At the same time, try to strain the muscles of the arms and chest, but relax the neck and face. Do three sets of 10–15 times, turning to the “horizontal bar” with your face, and the same number with your back.
5. To relax your arm muscles, shake them vigorously underwater several times.
6. Holding a foam board in front of you with your arms outstretched, swim, moving your legs up and down frequently. 1–2 tracks are enough to start, and if you want to lose extra pounds, increase the load to 3 sets of 3–4 circles, resting for about a minute between sets. After that, do the same, only swimming on your back.
7. If there are “macaroni” (long arcs) in the pool, practice with them. Standing in the water up to your shoulders, press on the projectile, “drowning” it in the water: in this way you will well strengthen the front muscles of the shoulder.
8. Stand in the same way, but take two “pasta” — and spread your arms to the sides, and as you exhale, slowly lower your hands under the water.
9. If the pool is not “full house”, you can work out the muscles of the legs. Holding on to the edge of the pool, keep your body close to the surface of the water with your closed legs extended back. As you exhale, spread your legs to the sides, while inhaling — the starting position.
10. You can do the usual exercises from physical exercises, only in water: its resistance will give the right load on the arms and legs and unload the spine.
The opinion of the editors may not coincide with the opinion of the author of the article.