How to start doing water aerobics

Summer is coming, I don't know about you, I personally have summer… I am waiting for it in my somewhat northern city, understandably for the warmth, for the caress of the sun, for the freedom of the wind and for the living water in which you can dive, plunge, play ball or demonstrate the wonders of water acrobatics.
Already many swimming enthusiasts who visit the pools have discovered this fashionable and very pleasant type of fitness. In the summer, the circle of fans of water aerobics is likely to be replenished with new followers. In the river, on the sea or lake, you can conduct a rich and fruitful training, make the bathing itself a game and competition. Water will miraculously help to improve the figure, increase flexibility and slimness. This gymnastics at home can not be performed – take advantage of the wonderful time of year, when the water of all reservoirs is available to you.
Since the resistance of water to our movements is several times greater than that of air, the muscles receive a more serious load with fewer movements. Each of the exercises requires the efforts of many muscles to maintain balance in the aquatic environment. Especially water aerobics is effective for strengthening the muscles of the abdominal press and back, it is one of the most effective types of load for getting rid of fat and building muscle, besides not causing muscle pain after classes, and an excellent tool in the fight against cellulite and varicose veins. Exercises in water stimulate blood circulation due to the massage effect, which is achieved by exposure to hydrostatic pressure and turbulence. Such a massage significantly affects cellulite and if after classes you also go to the usual manual massage, the results will be visible in just a few sessions.
When practicing water aerobics, injuries are practically excluded. Water aerobics can be done by pregnant and elderly people. But as soon as it comes to objects (such as a water aerobics belt, sleeves, noodles (flexible floating pole), ribbon expanders, aquasteps, swimming shovels, gloves and boots), young guys and girls line up, some to learn a fashionable profession, some to try and laugh from the heart.

Basic rules of water aerobics:
– it is worth consulting a doctor if there are:
• high blood pressure;
• diseases of the heart, cardiovascular and respiratory systems;
• the presence of chest pain, aggravated by the slightest physical exertion;
• regular headaches, nausea or dizziness;
• pregnancy and the postpartum period;
• diseases of the joints with a tendency to exacerbation;
• taking a number of medications;
• lack of practice of regular physical activity and age more than 35 years;
• skin infection or open wound.

– water for most exercises should be at chest level, for some up to the waist,
– after a plentiful fatty diet, it is better to postpone water fun for an hour of another,

A few simple exercises if you just want to try and see the effect of a few workouts:

Running in water: The water level when running should reach the chest or waist. Perform movements with your hands in the same way as when running on land. Raise your hip high and place your foot on the entire foot. First, perform a warm-up run for 2-3 minutes. In order for the training to be aerobic in nature, you should run in the water for at least 20 minutes, gradually the load time increases.  Running on the water for half an hour is comparable to 2 hours of running on the ground.

Torso turns: Stand up, put your hands on the side of the pool at a distance slightly greater than the width of the shoulders. Without turning your shoulders, perform twisting movements with the lower body – the upper body remains motionless. The abdomen is kept retracted and the chest is raised. Your task is to turn so as not to be smeared with the phrase: I am not so badly mannered!, from the excellent intention to show the neighbor behind the nose.

Scissors: Stand with your back to the side of the pool, put your hands back, bend them at the elbows and lean against the side. Raise your legs forward. Perform the surrounding movements with your legs, while changing their position, open and close the scissors.

Raising your knees. Stand with your back to the side of the pool, lean your back, pull your stomach in, put your hands on the side. Tightening the abdominal muscles, pull your knees to your stomach. Return to the starting position and repeat.

Straight kicks: Stand facing the side of the pool, grasp the edge with two hands. Raise your legs back to a position parallel to the bottom. Perform quick movements of your legs up and down. This exercise can be performed while holding on to a swimming board. For maximum effect, make sure that the movement is performed by the gluteal muscles.

Waving hands. Stand up to your neck in the water, put your legs wider, bend your knees slightly, spread your arms to the sides so that they are just under the surface of the water. Turn your palms forward. Perform a sliding motion with your hands forward and cross them in front of you. Then turn your palms outward and perform the reverse movement. Repeat the exercise. Make sure your palms act like a bucket by raking and raking water.

Hand Press: Stand up to your neck in the water, extend your arms forward at shoulder level. Turn your palms downwards and perform a swinging motion with your hands back. Turn your palms again towards the bottom of the pool and perform a swing movement in the opposite direction. Repeat the exercise. Make sure that the hands act like a bucket again, raking the water in the direction of movement.

Frolic, splash, create a mood for yourself and others, enjoy your beauty and health.