The training in the pool can bring not only benefit, but also pleasant mood, and excellent result. There is the whole set of exercises directed to various groups of muscles.
Instruction
1. If you decided to train in the pool, surely consult with the expert. For example, at osteochondrosis it is necessary to exclude twisting exercises, and at scoliosis the training is formed individually. At the same time at the rating of muscles in the pool there is the set of positive advantages: warm water gives to movements soft loading and lag effect, has the massing effect on joints and the backbone, does sheaves by more elastic.
2. Perform exercises at the breast level depth at the weakened pace, slowly. Originally experts recommend to repeat each movement on 5 times, gradually increasing till 10-15 times.
3. For performance of this exercise bend hands in elbows, having connected them under the breast. Gradually do bendings to the right and to the left, on 5-6 times. Further execute twisting of the body in different directions. You watch that hips remained in the motionless state. Now connect hands behind the back in the lock. Accurately raise them up. Thus, you will warm up the main group of muscles.
4. Part hands on the parties, having bent them in elbows it is horizontal. You hold brushes lifted. Gradually you reduce and you part them in water. Repeat exercise 5-10 times, on 3-4 approaches. Also for the rating of humeral muscles execute circular motions and any swings in water in the different planes. Hands at the same time arrange at the level of the breast.
5. For performance of exercises on hips and the stomach use the support in the form of the pool side. Receive the home position – lying on the back. Grasp with hands overboard the pool. Perform exercise the bicycle, trying to push out the movements of legs the body on the surface. Thus, you will achieve elastic buttocks, the flat stomach and the slender waist. Alternate this exercise to the raising of legs to the breast, swings and circular motions of legs back, forward and in the parties.