Water aerobics - curly marching in water

09.08.2011

Water aerobics - curly marching in water

Where did aqua aerobics come from? At the very beginning of the 20th century, the so-called curly marching in water, or round-dance swimming, accompanied by brass band music, was distributed. These activities did not have a sports orientation. They served to popularize swimming.

Dumbbells for water aerobics

During the Vietnam War, the famous American athlete Glen Makuoterz was injured in the thigh, which prevented him from running. This prompted him to develop his own system of exercises using a special floating vest, allowed him to run in the water and later regain his former sports form.

From aqua jogging to aerobics underwater

With the help of Glen Makuoterza, aquajogging was born - one of the ways generally accepted today to lose weight, restore motor coordination and strengthen the cardiovascular system. The main rule is that the legs should alternately touch the bottom.

Seagull aqua aerobics

So from aqua-jogging (walking in water) and aqua aerobics appeared, which at first was actively used only as a new type of training for athletes of virtually all sports for the Olympic Games and other competitions.

Features and benefits of aqua aerobics

Today aqua aerobics is available to anyone who wants to lose weight and improve their health. The uniqueness of aerobics in water is in its impact, in the set of exercises and in the equipment used, which is not used anywhere else.

Inventory

Equipment for aqua aerobics can be anything that holds a person in the water, for example, a special belt, inflatable sleeves or a flexible floating pole called a noodles. Aerobics in the water helps people to improve, shy of the shortcomings of his figure, because the water hides movement from prying eyes.

Water aerobics equipment

In addition, water aerobics is very good at losing weight and eliminating cellulite: absolutely all muscles work, blood circulation improves, which helps in the fight against lymph and blood stasis. This is the reason for the notorious “orange peel”.

Differences aqua aerobics from other types of training

Of course, the main difference between water aerobics and other types of fitness is that all workouts are performed in the pool with water. This does not mean that you should be able to swim. A special aqua belt that you will be given will support you on the surface. In addition, water aerobics is almost completely non-traumatic.

What it looks like

Training begins with the most simple exercises that are complicated with each lesson. In order for all members of the group to work with equal efficiency, time is specifically set aside for individual work and error correction. Warm-up, as well as the subsequent basic exercises, is carried out in the pool. The most important element of the workout is breathing exercises.

Also, the program usually includes exercises for flexibility. If you are a beginner, then at first your best exercises are walking in the water, swinging your arms and legs, running, learning the right technique for all sorts of exercises, dance movements. Each time your classes will be more and more intense, interesting and most useful.

What can be achieved on akvatrenirovkah

The effect of practicing aqua aerobics is enhanced by the additional overcoming of water resistance.Water training strengthens the body, stretches the ligaments and muscles, improves flexibility, burns extra calories.

Since water pressure is 50 times more than air pressure, much more effort is expended on each movement made in water. In addition, the water in the pool has a lower temperature than the temperature of the human body, so the body spends effort, and consequently, the calories to keep warm.

Also, water is a good massager, extremely useful for blood vessels, skin and the whole body. During classes, a constant massage of all internal organs takes place - this helps to eliminate toxins and slags from the body, the metabolism is activated, your body comes to full tonus.

Who is aqua aerobics for?

Water aerobics is useful for everyone, regardless of gender, age, weight and level of fitness.

Water aerobics man and woman

Such exercises are useful even for pregnant women, especially for them programs with reduced load have been developed, but they are no less effective in strengthening the muscles of the back and pelvis, the abdominals, and the cardiovascular system. Aqua aerobics is also useful for people suffering from varicose veins, for those who have problems with the joints and the heart, for patients with diabetes mellitus (but not its severe form!).

Contraindications

Water aerobics has not many contraindications, but you should pay attention to the following:

  • Older people, as well as those who have sufferedheart attackor has a tendency toseizuresIt is necessary to engage in water only under the guidance and close control of the coach, after having previously coordinated the program with the doctor.
  • People who sufferasthma, it must be remembered that the hydrostatic pressure of water can cause a feeling of tightness in the chest, which makes it difficult to breathe. Therefore, these people are best engaged in shallow pools and only under the supervision of an instructor.
  • You should also be careful about whodamaged eardrums: because of a violation of the vestibular apparatus, such people will find it difficult to maintain balance in the water.
  • It is also best to start with shallow water for people who suffer.osteochondrosis of the cervical spineaccompanied by dizziness, nausea, and unsteady gait.

Water aerobics osteochondrosis

  • If you are prone toallergies, then try not to swim in highly chlorinated water and be sure to use swimming goggles.
  • People prone to colds and rheumatic diseases should avoid any water bodies and pools, the water temperature of which is below 20 degrees.

It should also be noted that water activities are not recommended for people with severe diabetes, high blood pressure, congenital malformations, malignant tumors, aneurysm, thrombophlebitis, frequent bleeding in diseases of various organs, gall bladder diseases, renal failure, myopia with retinal lesions, acute infectious diseases.

Where and how much to do

Unlike other types of fitness, doing here at home will not work unless you have a swimming pool and a personal instructor at home. Therefore, of course, you need to visit the pool. Traditionally, water aerobics classes last 45 minutes, and for beginners and pregnant women 30–35 minutes. Although in some clubs classes can last up to 60 minutes.

  • Try to dose loads during the classes, increase them gradually.
  • Do not bring yourself to overwork: whatever goal you are pursuing (to lose weight, relieve stress, strengthen muscles, etc.)etc.), it is not necessary to force the load.
  • Attend classes regularly, and not occasionally - the only way you can achieve the desired results.
  • Eat no later than two hours before your workout, because during the process of digestion a lot of blood flows to the stomach and intestines, therefore blood supply to the muscles and brain is deteriorating, which can cause cramps and dizziness.
  • Before the class, take a cool shower and go into the water slowly, because cold water constricts blood vessels and forces the heart to work with a greater load. Sudden changes in ambient temperature under certain circumstances can lead to oxygen starvation of the heart muscle, causing heart pain.

A lesson in deep water with a belt and gloves for people with medium and high level of training:


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Read also on our website:
Aerobic performance
Aerobics has recently densely entered the lives of many people around the world. The set of exercises that she offers has a tremendous beneficial effect on the entire body and mood every day, regardless of the weather.
Water aerobics - exercises in the pool
Aerobic exercise in water is called aqua aerobics. In this discipline, it is not necessary to be able to swim well, as the standard depth at which the training is conducted does not exceed 1.5 m (waist-length or chest engaging). Now classes in the pool include many interesting techniques.

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  • Water aerobics - curly marching in water

    Water aerobics - curly marching in water

    Water aerobics - curly marching in water

    Water aerobics - curly marching in water

    Water aerobics - curly marching in water

    Water aerobics - curly marching in water

    Water aerobics - curly marching in water

    Water aerobics - curly marching in water

    Water aerobics - curly marching in water

    Water aerobics - curly marching in water

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