Exercises in water are the effective remedy for maintenance of the beautiful figure. Thanks to water resilience, the same exercises performed on the land under water become more effective by 15 times. Besides, exercises in water are capable to increase flexibility of joints and to save from the stress. Water has the weakening effect on the organism and at the same time strengthens body muscles that does exercises in water irreplaceable and ideal for people with diseases of the back and backbone.
Instruction
1. As warm-up the fast walking in water within 5 minutes or alternate raising of the knee within 3 minutes will approach. After that execute three approaches of each exercise with the break between approaches 15 minutes. To increase the expense of calories, add intensive raising of the knee within 3 minutes after every second exercise. Carry out this complex three times a week, and soon you won't need to hide the figure under the beach wrap or the beach dressing gown any more.
2. Exercise for muscles the hand. Put legs more widely than shoulders so that water reached the level of armpits, slightly you razkvernit socks in the parties. Bend hands in elbows and part them in the parties, palms before the breast, finger-tips concern each other. With B. Nachinaya the movement from the elbow, part hands in the parties, that that palms looked forward now, and hands were parallel to the dock apron. Connect hands together.
3. Exercise for muscles of the beder. Put legs slightly more widely than shoulders and sit down so that shoulders appeared under water. Slightly part the bent hands in the parties for balance maintenance. B. Sdelayte the jump up, lowering hands down, straining buttocks and connecting legs together. Return to the home position. Repeat exercise of 20 times.
4. Exercise for muscles of the goleni. Put legs together, part hands in the parties. One hand lean against the pool side for balance maintenance. Would Bend the left leg, trying to touch by the heel of the buttock and lower. Execute the same the right leg. Consider two of these movements for one repetition. Execute 20 repetitions.
5. Exercise for muscles of the breast, the back, hands and the shoulder. Lean palms about borktik the pool (the edge of the pier, etc.). Slightly jump up and lift the case as it is possible above, straightening hands. Be late in this situation for several seconds. B. Uderzhivaya elbows is close to the trunk, fall down until hands are bent in elbows at right angle, at the same time don't touch by bottom legs. Repeat movements of 10-20 times.
6. Exercise for muscles of the pressa. Sit down on the edge of the pool, having lowered legs down (water has to reach the middle of hips). Slightly take away the trunk back, resting hands against the side behind the trunk. B. Podnimite from water straight legs so that the corner between hips and the trunk made 45. You don't part the leg in the parties, you hold socks delayed. Return to the home position. Repeat exercise of 10-20 times.
7. Exercise for muscles of hips and the buttock. Lean the back against the pool wall, holding the edge of the side hands. Raise legs forward so that they were parallel to the bottom and part them widely in the parties. B. Napryagaya the internal surface of hips, cramp legs together, crossing the left leg over right. Now, straining muscles of hips, again part legs in the parties as it is possible more widely. Repeat, having crossed the right leg over left. Consider these movements for one repetition. Execute 20 repetitions