When the walls help
Exercises in the pool and in the open water equally burn calories and strengthen muscles. But in the basin it's easier to calculate the distance, focusing on the length of the track and distributing your own forces. Serious training in the water requires preparation. Without the technique of swimming and proper breathing, it is difficult to overcome even the rabbit. If you visit the pool for several months, do not just "bathe", but regularly, at least twice a week, go swimming, and in a state, without gasping, to swim with a crawl with an average speed of 1 km, try the proposed exercise. If this task is still difficult for you to accomplish, you can swim, alternating with a breaststroke: with either 50 m each style, or 75 m with a crochet, 25 with a breaststroke.
Set records best at sea: professional swimmers assure that it is easier to move in salt water and you can develop a higher speed. However, training in open water, you have to take into account a lot of additional factors. This is often a poor quality of water, and a reduced visibility in it (on average about one meter), and the presence of currents, waves, algae ... The most important difference is the water temperature. The ideal water temperature for swimming exercises is 27-28C (supported in swimming pools). In open water bodies, the average water temperature in summer does not exceed 25-26C, and sometimes falls below 24C. In addition, the temperature of the water on the surface can differ by 1-2C from the temperature at a depth of 1-2 m.
Training in open water requires special rules:
1. Steadily warm up on land and extend the subsequent warm-up in water.
2. Cut the workout in time, but make it more intense.
3.Death from training with a low temperature of water and air, to avoid the overall supercooling of the body.
4.To know without stopwatch and track length how much you swam, use the following calculation: 40 strokes - this is about 10 meters or one pool (for intermediate swimmers).
5.To adhere to the given direction, be sure to raise your head every 5-8 strokes.
Aqua aerobics offers a lot of exercises that do not require equipment, which you can do without an instructor and not only in the pool. When starting independent training, remember that due to differences in the environment, the exercises in the water are different from the exercises in the hall. What seems simple on land may not be feasible in the water. After a few lessons with the coach, you would well feel these differences. For beginners and those who do not know how to swim, it is better to learn aquatic gymnastics in shallow water, waist-deep or over the chest. In order for the training to be more effective, it is better to perform movements slowly and with a large amplitude (for example, gentle flaps with your hands) or quickly and with a small amplitude (for example, low bouncing with a slight dilution of legs and hands). But the average pace with an average amplitude - not the "golden mean" for aquafitness: such movements give the least load. Complete the workouts with stretching exercises for the basic muscle groups, each time lingering in the final position for 30 seconds. It can be performed both in water and on land.
Open water training
The cardiorespiratory system operates, leading and withdrawing the muscles of the thigh, the muscles of the buttocks and shoulders. Starting position: hands at the seams, palms directed to the hips, legs shoulder width apart, back straight. Low jump, connecting legs, and arms spread apart. Go back to the starting position and repeat. Perform at a fast pace with a small amplitude or slowly with a wide amplitude and emphasis on reducing the legs.
Swing the press
The muscles of the press, back, legs and hands work. Raise your hands to the sides to maintain balance. Push your knees to your chest and lay your back on the water, straightening your legs. Again, pull them to the chest, push them straight and repeat. On deep water, perform an exercise in the belt.
We rest
Relax the muscles of the back and neck. Carrying your feet in motion, as in a rabbit, lie on the water on your back, hands spread apart. If you are in the belt, then press your knees and "sit down" in the water with a rounded back, hands squeeze in front of you in the "lock". Now turn on your side, hands stretch out on the surface of the water forward, keep your feet "swimming" with the crawl. Stretch out, trying to straighten the spine. Move slowly. In the presence of a rim (in the pool) or a reliable shoulder, on which you can lean (in the river, the lake, the sea) in the water, you can perform other exercises.
Model the buttocks
The muscles of the hips, buttocks and lower back work. Stand up so that the water is on your chest or waist. Grasp the sides, the back is straight, the legs together. Alternately, take the straight legs back. Raise them, without bending in the lower back, due to the muscles of the buttocks, the back of the thighs and back. Perform 2-3 sets of 7-20 repetitions (depending on the preparation).
We remove "riding breeches"
The muscles of the buttocks work, as well as the outer and inner surfaces of the thighs. Grasping the side with your hands, alternately perform the flies with your legs to the sides (the toe looks ahead). Do 2 sets of 10-12 repetitions.
Pressing
The muscles of the shoulders, back and press work. Stand at the side, so that the water is waist-deep, rest with your hands, legs are shoulder-width apart, the body slightly tilt forward. Do push-ups: 2-3 sets of 7-20 repetitions. The inflatable circle, ball and mattress can also be used as an inventory for training in the water.
"Sinking" lifebuoy
There are working muscles of the hips, muscles of the buttocks (option 1); muscles of arms, shoulders, back, press (option 2). Option 1. Take a small inflatable circle and stand in the water on the chest or waist. Put a circle on the water, grasp it with your hands, slightly diluting your elbows to the sides. On exhalation, push on the circle, trying to immerse it under the water, and at the same time jump out of the water, spreading your legs to the sides. Accent the moment of pushing the torso out of the water. Do 2-3 sets of 7-10 repetitions. Option 2. Do in the water on the chest. Hold the circle vertically at the bottom edge, elbows slightly spread apart. The feet are dense at the bottom. On exhalation, lower the circle, trying to immerse it in half to the water. Do 2-3 sets of 7-10 repetitions.
We push the air mattress
The cardiorespiratory system works, as well as the muscles of the buttocks, thighs, back and arms. Ask someone to lie on the air mattress. Place your hands on its edge, slightly tilt the body. "Run", alternately bending the legs in the knees and pulling them to the chest and with an effort pushing away from the water with stops (as if "pushing" them onto the water behind you). Quickly change your legs, trying to push the mattress with the "passenger" forward.
On the crest of fashion
You can train not only in the water, but also on it (however, for beginners, swimming in the process of such training is almost inevitable). There are many "surface" sports available on vacation and can add a good mood and improve your figure. These are different types of skiing or water skiing. In some cases, the athlete on the board tows a special boat (wakeboarding, wakesurfing), in others - "leads" a kite (kiteboarding), in the third board is set in motion by the wave (surfing), and fourth - sails (especially popular today is windsurfing ). The latter is a kind of dance with a sail. You, like a captain, control your small ship and clearly control each of its movements.
During skiing, various muscle groups are involved. When you get up on the board and lift the sail, the muscles of the legs, thighs and hands work. When you catch the wind and control the sail, the main load falls on the press and the back ... A small vacation spent in the windsurf company is enough to improve the figure. And the muscles will come in a ton after two weeks of regular training. Classes windsurfing and other types of water sports not only form a beautiful figure, but also significantly improve the condition of the body as a whole: for many, due to the effects of sea water and air, shortly there is a runny nose and headaches. And of course, a beautiful tan - as a gift!
Windsurfing for land
If you plan to curb the windsurf during the coming vacation, you can start training now. This is a complex and technical sport. To skate well, intensive training is needed to develop flexibility, endurance, coordination. Beginners will benefit from the following exercises.
1. Stretching the muscles of the shoulders and neck.
Stand upright, then move your left hand behind your head and grasp her right ear. Pull the head to the left shoulder. Bend the left hand in the wrist and pull the wrist down. Hold for a few seconds. With the head tilted, keep your back straight.
2. Stretching of the extensor muscles of the shoulder.
Stand upright, wind your left hand behind your head and put it between your shoulder blades. Grab the left shoulder with your right hand and pull toward the center of the body. Hold in the final position for a few seconds.
3. Power load for the shoulder girdle and abdominal muscles.
Lay down on your right side. Lift the body from the ground, leaning only on the right forearm and the outer edge of the right foot. Place your left hand on your chest. From this position, raise the left leg parallel to the body and lower it. Keep the body straight, the pelvis should not bend back or down. Perform a minimum of 10 repetitions, then turn over and perform an aqua aerobics exercise - endurance exercises, flexibility and coordination on the other side.