Exercises in the pool are one of the most effective ways to lose weight. Doing water sports quickly and efficiently corrects your figure without negatively affecting your health. The pool has a complex effect on the body, not only destroys fat deposits, but also improves the overall condition.
Does swimming help you lose weight?
Scientifically proven exercises for slimming pools. Water creates high resistance, which increases muscle tension during standard movements. At the same time, the joints and spine receive minimal stress. This condition ensures the effect of being in the pool without risk of injury, regardless of whether the person can swim.
During a measured swimming in the pool, up to 600 kilocalories are burned in one hour. With intense exercise, this figure can increase to 1000 calories. Regular training provides a positive effect after a month in the pool.
Swimming is not about gaining muscle. This sport tones the muscles and gives them endurance. Therefore, it is almost impossible to accidentally pump powerful arms or trunk while trying to lose weight.
Swimming is popular because of a number of advantages:
- the rapid effect of burning body fat;
- strengthening the respiratory and cardiovascular systems;
- impact on almost all muscle groups;
- minimum number of contraindications;
- has a positive effect on flexibility, definition and behavior.
For weight loss, it is recommended to work out in the pool 8 to 12 times a month.
Benefits of Slimming Pool Exercise
Swimming against excess weight is more effective for women than for men. Exercises in the pool use more calories than running. Depending on the swimming style, the following burns per lesson:
- 500 kilocalories - rabbits;
- 520 kcal - breastfeeding;
- 560 kcal - on the back;
- 570 kcal - butterfly.
In addition to destroying body fat, swimming:
- prevents the development of flat feet;
- stimulates lung function;
- keeps women physically fit;
- has a massage effect.
To burn excess weight, the temperature of the pool water should be between +24 and +28 degrees Celsius. During training, you should alternate styles. Before swimming, warm up: before diving and after. In the initial stage, the duration of the workout should be 30 minutes. In the future, the teaching time is increased to 1 hour.
For weight loss, we recommend intense swimming - at the beginning of the workout, slow and relaxing - at the end. After class, you should not eat food for an hour and a half in order to consolidate the effect.
You can get the most out of your pool workout by combining swimming and water aerobics.
Best Exercise Groups
Base
The basic slimming complex consists of swimming and water gymnastics. Weight loss training for women and men is different. For the female sex, the following complex is provided:
- crawl swimming for 10 minutes - warm-up phase;
- swim without legs for 5 minutes - load on arms, shoulders, chest muscles;
- alternate holder and crawl for 10 minutes - main stage;
- swimming with a board for 10 minutes - walking load;
- swimming for 10 minutes at increasing speed - main stage;
- slow swimming for 15 minutes in each style - the final stage for relaxation.
After swimming, it is recommended to do aerobics in the water, or perform steps underwater.
Training for men is done as follows:
- heating - 5 minutes;
- swimming in any style at increasing speed - 5 minutes;
- swimming on board using only feet - 10 minutes; spine - 10 minutes;
- swimming with accelerated and slow alternations - 15 minutes;
- slow relaxing swimming in any style - 15 minutes.
The list of basic water gymnastics exercises includes:
- jumping into the water;
- swings by the pool;
- running in water.
Water aerobics is usually supervised by a trainer. Self-practice is not recommended even for experienced swimmers.
Diluted belly
programs has developed a comprehensive program to remove fat deposits on the abdomen and sides, including:
- aquafizitet;
- water gymnastics;
- exercises ab;
- waist exercises.
Aquafitness also makes the skin more elastic. This feature minimizes the risk of stretch marks after burning excess weight. Aquafitness includes the following exercises:
- running under water, being in the pool up to the waist and above;
- pushing and pulling the swimming board with your hands while you are in the pool up to your chest;
- spine with legs.
Water aerobics provides the effect of energy loads. Recommended in addition to aquafitness, or people who do not feel stress from it. Water aerobics consists of a set of exercises:
- is thrown into the water up to the neck with straight arms - try to touch the palms with your fingers;
- is thrown into the water up to the chest with open legs - at the moment of the jump, the legs come together and when diving, they spread as wide as possible;
- Raises your legs to your chest in the position of a guard on your back in the water.
Water work with water consists of two main exercises. They are very effective, so they are recommended for almost all people who visit the pool:
- Simultaneous raising of the legs to the chest while lying on your back in the water with the arms extended along the body;
- raising the legs with a tight fitball between them, leaning back with the arms sideways.
The number of repetitions for each exercise is adjusted individually. Between exercises, you should walk in the water. This action relaxes the muscles and creates a massage effect.
Waist thinning exercises are performed in depth without touching the lower legs:
- upper body curves (at the moment of movement, to maintain balance, you can press the leg to the chest);
- alternate knee raises at the elbows, keeping the hands behind the head (allowed to be performed while standing in the pool up to the chest and touching the bottom).
To maximize muscle development, it is recommended that you do the exercises listed together.
For thin legs
Swimming pool training has two phases. In the first stage, simple warm-up exercises are performed. The second stage involves a series of actions aimed directly at burning fat and training the muscles.
The heating phase is performed as follows:
- spreading and joining feet in water, keeping sideways;
- alternate legs swinging forward, standing in the water; steps in the water;
- bending the knee and raising the toe to the buttocks in a standing position;
- jumping on both feet forward and backward.
These warm-up exercises are performed for 5 minutes. They can also be used in a training program. To do this, you need to increase the number of repetitions and the duration of each action.
For complex muscle training apply:
- opened high-intensity cross;
- high country jumps;
- lying on one side.
The optimal number of repetitions for each exercise is 20 times. People with poor physical condition can reduce the amount of exercise.
For slimming buttocks
Exercises designed to thin below the buttocks also work the groin at the same time. Therefore, the complex for these body parts is similar. The training is conducted in stages. You must first insert water up to your chest and then execute:
- alternate crossing of arms and legs while maintaining an equal posture;
- jumping into place with arms raised.
Then perform the steps in the water. This exercise also trains your back muscles. Execution time is from 15 to 20 minutes. To consolidate the effect, do:
- swing your legs to one side, staying in the water up to your neck;
- alternate leg raised back to the buttocks;
- bike and scissors using foil.
It is recommended to alternate the listed exercises with swimming. This sport is able to independently tighten the buttocks and hips, forming a beautiful relief and eliminating fat deposits.
For embossing printing
- raising straight legs at an angle;
- body twisting; scissors
- , lying with your back to the water.
In the pool, you can do almost all of the same exercises used in a standard ab workout.
To get a high quality effect in a short period of time, it is necessary to alternate the tempo when performing the same actions from fast to slow and vice versa.
Anti-cellulite
In the presence of cellulite, a series of exercises are performed that affect different muscle groups. The task of training is to tone the whole body. The exercises are performed in four stages:
- first stage- multiply and bring the straight arms in a standing position up to the neck in the water with open palms, jumping into place on two legs for 2 minutes (alternating in several approaches);
- second stage- the alternate leg is raised at a 45-degree angle, supporting the back;
- third stage- jump on one leg with the other leg raised and arms outstretched (legs alternate);
- fourth stage- bending the knee lying forward, standing with the other foot at the bottom of the pool.
The above exercises can be accompanied by: torso bends, scissors, knee lift, swing.
To effectively fight cellulite, water exercises should be alternated with swimming. It will take much longer to get a quality effect using either exercise or swimming.
Aerobia Aqua
Water aerobics involves two phases: heating and main. The first stage consists of simple exercises:
- inhale and exhale with arms raised in a standing position in the water;
- a grinder with the help of hands moving in different directions (hands are completely in the water);
- bends in different directions - the neck should not fall below the water level;
- jumping out of the water;
- bending the knee with lifting at the buttocks.
The heating phase is mandatory before switching to the main one. The second stage involves challenging physical exercises that can be damaged if you skip the heat. The main exercises are:
- swing your legs up, sitting with your buttocks at the bottom of the pool with the water level up to your chest;
- is thrown into the water from a collection (performed at minimum depth); scissors
- with your feet in deep water up to your chest;
- rotate the waist in the water, keeping it sideways.
Walk in the water between exercises during the break. Staying in place can freeze. Aqua Aerobia burns body fat three times a week.
Exercising in the pool is an effective method to lose weight. Water activities include a series of exercises that aim to work the whole body. But for maximum effect with minimal health risk, pool training should be carried out strictly in accordance with the instructions and under the supervision of a coach.