Aqua aerobics is a fitness training in the water. On such training, classical movements of aerobics are used: steps, jumps, slopes, etc. There is water aerobics for 10 years already. And despite such an impressive time, it is still very popular.
Main advantages of water aerobics
1) There are no restrictions
You can do aqua aerobics for everyone. If you are not engaged in fitness because of contraindications to health, be it a knee injury or osteochondrosis, training in the water is your way to a beautiful and healthy body.
2) Excellent fitness result:
- weight loss;
- reduction and prevention of cellulite;
- strengthening immunity;
- improving the performance of all systems and organs: heart, lungs, kidneys, etc.
All aqua aerobics classes can be divided in the same way as usual classes, divided by the level of training involved: for beginners, for continuing, for pros. Note that if you have never done sports or done it for a long time, then choose a training for beginners (for Beginners). This training lasts no more than 45 minutes and will allow you to smoothly prepare your body for a new world of fitness for him.
Dance training
Aqua-Mix - a lesson where you will have the opportunity to try to dance and tango, and striptease, but only under water.
Aqua-Latino - a lesson that allows you to plunge (in the literal and figurative sense of the word) into the passionate movements of salsa, merengo and rumba.
Power training
Usually such lessons are termed Power, which in English means "strength", and can be aimed at giving a tone to the whole body, as well as its separate part (abdomen, thighs, etc.).
Team Training
In such lessons, the coach breaks up those engaged in teams or pairs (Team, Double). Usually, such lessons are very fun and help to rally the group. If in normal life you do not have enough communication, you want to make new acquaintances and girlfriends, then such training for you.
Accessories
In order to add an element of diversity to aqua aerobics trainings, and at the same time to increase their effectiveness, special fitness equipment is used in fitness clubs for aqua aerobics. It can be special dumbbells, belts, weighting agents, sticks, swimming boards.
For such types of aqua aerobics, as Aqua-Box, Aqua-Kik, that is, training with elements of martial arts and boxing, even special gloves are offered. Wearing such gloves, you can feel like a real Lara Croft.
Complex of exercises
Exercise 1.
It is carried around the neck in the water. The starting position - the legs apart on the width of the shoulders, hands at the seams. We make rotations with our hands: first in the hands, then at the elbows, and finally at the shoulders. When performing all rotations, the hands must always be under water.
We perform 10-15 times.
Exercise 2. Turns with the torso.
It is carried around the neck in the water. The starting position - the legs apart on the width of the shoulders, hands on the belt. To exhale, turn the body to the left, take a breath back to its original position, then turn to the other side.
We perform 10-15 turns in each direction.
Exercise 3. Makhi feet.
It is carried by the shoulders in the water. The starting position is legs together, hands on the belt. We swing the working leg 45-90 degrees in the following directions: forward, backward, to the side.
We execute 10-15 mahovas (1st direction).
Attention! Only after you execute all the flies in one direction, proceed to the attacks in the next. Change of working leg occurs only after all repetitions in all directions are executed.
Exercise 4.
It is carried by the shoulders in the water. The starting position - the legs apart on the width of the shoulders, hands on the belt. We make plie: we do squats for exhalation, knees at the same time look strictly to the sides. The breath returns to its original position.
We perform 10-15 times. If there are forces left, do 10-15 more times the same exercise, but squat three times.
Exercise 5. Falls.
It is carried to the waist in the water. The starting position is legs together, hands on the belt. Bending the legs in the knees, we make attacks in all 4 directions: forward, right, left and back.
We execute 10-15 attacks (1 direction).
Attention! Only after you perform all the attacks in one direction, proceed to the attacks in the next. Change of working leg occurs only after all repetitions in all directions are performed
Exercise 6. Massage in the abdomen.
It is carried by the shoulders in the water. Starting position - put your hands down, to the stomach, fingers are compressed into the lock. Make hands swing up and down. As a result, a wave of water should constantly pressurize the stomach. The sharper and faster you will be driving, the more you will achieve.
We perform 1-3 minutes.
Exercise 7. Massage in the waist.
It is carried by the shoulders in the water. Starting position - put your hands down, to the sides, fingers compressed, palms in the shape of a boat. Make hands swinging back and forth. In this case, the right and left hands can move in one direction or in different directions.
We perform 1-3 minutes.
Do you want to get not only a beautiful body, but also a sea of pleasure? Then forward, into the water!