You must learn water weight loss exercises to lose weight in summer
MM who can't swim can now use the resistance in the water to lose weight. Today, Yixiu Xiaobian introduced 6 major underwater movements to everyone, and the swimming pool has been transformed into a weight-loss fitness machine. During underwater fitness, you will feel a silk-like object hitting your body, but the resistance of the water flow is 800 times that of air. 30 minutes of high-intensity aerobics allows you to quickly burn on the road while playing waterside fitness on the hot summer day!
In the scorching sun, put on a comfortable and lightweight swimsuit, jump into the swimming pool, and experience the fun of underwater fitness. Underwater exercise is a kind of aerobic exercise and a kind of resistance training. You don't have to support your own weight. You can use the buoyancy of water to do these movements easily and unknowingly. And doing the same action creates about 15 times more resistance in the water than on land. The harder you work out in the water, the greater the resistance to the water and the better the weight loss effect, so you can tailor an exercise plan to suit your situation. Research has shown that exercising in the water improves flexibility, reduces stress, and is beneficial for treating disease and the spine.
warm-up exercise
Take a walk in the water for 5 minutes, or lift your legs high and step in place for 3 minutes to warm your body. Repeat one action three times, resting for 15 seconds each time.
If you want to increase the intensity of exercise and speed up the burning of calories, you should insist on 3 minutes of high-lift exercises after every two exercises. Repeat the entire exercise 3 days a week and you will quickly shed fat.
strut motion
Focus areas for exercise: chest, back, triceps and shoulders.
For the first step, place your palms flat on the edge of the pool or grasp the drain. Make sure your arms can support your body weight, jump up gently, straighten your arms, and hold this position for a few seconds.
The second step is to bend your elbows and arms, and slowly press your body down until your elbows form 90 degrees. Don't let your feet touch the bottom of the pool. Do the rise and fall back and forth 10 to 20 times.
chest expansion
Focus on areas: strengthen biceps and triceps
Step 1: Stand with legs apart, then squat slightly so that the shoulders are partially submerged. Arms raised and bent, palm inward, parallel to chest, about 10 cm away from chest, fingertips touching.
The second step is to open your arms, move your hand joints outward, with your palms outward, open your arms, with your hands parallel to the bottom of the pool. Bend your elbow again to complete a set of movements. Repeat 20 times.
knees bent
Key exercise areas: tendons and calves
The first step is to stand in the pool with your legs together, stretch your arms, and hold the edge of the pool with one hand to maintain balance.
Second, bend your left knee and try to touch your heel to your butt. Then put it down and repeat this action with your right foot to complete. Repeat 20 times.
jumping movement
Focus on exercise parts: thighs and buttocks
Step one: feet shoulder width apart. Squat down so that your shoulders are submerged in water. Extend your arms out to the sides to keep your body balanced.
The second step, jump up, press your hands down, tighten your buttocks, and jump up with your legs together. The body slowly descends and returns to the starting position. Repeat this 20 times.
Lift your legs
Key exercise area: abdominal muscles
The first step is to sit on the edge of the swimming pool with your legs straight down. (The water level should reach the middle of your thighs) Support it with your hands behind your back and tilt your upper body slightly back.
The second step is to keep your legs together and lift them up so that your body and your legs form a V. Be careful to stand on your toes to ensure that your lower body is always in a straight line. Lower your legs and return to the starting position. Repeat 10 to 20 times.
Scissor legs
Focus areas for exercise: thighs, buttocks, and abdominal muscles
The first step is to lean back, lean back against the pool wall, and grasp the edge as a support point. Raise your legs parallel to the bottom of the pool, and spread your legs as wide as possible.
The second step is to close your legs with your left leg on top, cross it with your right leg, and squeeze the inside of your thigh. Spread your legs and return to your original position. Repeat this action, with your right leg on top and crossing it with your left leg to complete a round trip. Make 20 rounds. (Editor in charge: Yang Miao Intern Editor: Zhang Xiaoqi)