Pool training is one of the most effective ways to fight excess weight. Doing water sports quickly and efficiently will improve your figure without adversely affecting your health. The pool has a complex effect on the body, not only destroys fat deposits, but also improves the overall condition.
Does the pool help you lose weight?
Scientifically proven slimming pool exercises. Water creates high resistance that increases muscle tension during standard movements. At the same time, the joints and spine receive minimal stress. This situation ensures the effect of being in the pool without the risk of injury, regardless of whether a person can swim.
Swimming in the pool burns up to 600 calories an hour. With intense exercise, this figure can be increased to 1000 kcal. Regular training has a positive effect after a month of swimming.
Swimming is not about muscle growth. This sport tones the muscles and gives them endurance. Therefore, it is almost impossible to accidentally hit strong arms or torso while trying to lose weight.
Swimming is popular for a number of reasons:
- rapid effect of burning body fat;
- Strengthening the respiratory and cardiovascular systems;
- affects almost all muscle groups;
- minimum number of contraindications;
- has a positive effect on elasticity, definition and posture.
It is recommended to train in the pool 8-12 times a month to lose weight.
Benefits of Weight Loss Pool Sports
Swimming against excess weight is more effective for women than men. Pool workouts burn more calories than jogging. Depending on the swimming style, the following is lit every hour of the lesson:
- 500 kcal - rabbit;
- 520 kilocalories - brass stroke;
- 560 kcal - in the back;
- 570 kcal - butterfly.
Swimming destroys body fat:
- prevents the development of straight legs;
- stimulates lung function;
- protects the physical fitness of women in the position;
- has a massage effect.
To burn excess weight, the water temperature in the pool should be between +24 and +28 degrees. You have to replace each other during training. You need to warm up before swimming: before and after immersion. Initially, the training time should be 30 minutes. In the future, class hours will increase to 1 hour.
For weight loss we recommend intensive swimming - at the beginning of training, slow and comfortable - at the end. You should not eat for an hour and a half after school to strengthen the effect.
You can get the most out of your pool workout by combining swimming and water aerobics.
Best training kits
Basic
The main weight loss complex consists of swimming and water gymnastics. Weight loss education is different for women and men. The following complex is presented for female sex:
- Swim for 10 minutes - warm-up phase;
- Swim without the help of the legs for 5 minutes - load on the muscles of the arms, shoulders, chest;
- parentheses turn and crawl for 10 minutes - the main stage;
- Swim with a board for 10 minutes - load the legs;
- swim for 10 minutes at increasing speed - the main stage;
- 15 minutes of slow swimming in any style is the last step to relax.
It is recommended to do water gymnastics or take underwater steps after swimming.
Training for men is as follows:
- warm-up - 5 minutes;
- swim in any style at increasing speed - 5 minutes;
- wooden swimming using only feet - 10 minutes; back stroke - 10 minutes;
- Swimming with alternating accelerated and decelerated steps - 15 minutes;
- Slow and comfortable swimming in any style - 15 minutes.
The list of basic water gymnastics exercises includes:
- to jump into the water;
- concussions by the pool;
- flows in water.
Water aerobics is generally supervised by a coach. Self-practice is also not recommended for experienced swimmers.
Weight loss belly
A comprehensive program has been developed to eliminate the formation of fat on the abdomen and sides:
- suluq;
- water aerobics;
- ab exercises;
- lumbar movements.
Aquafitness additionally 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 from the waist up;
- While in the pool, push and pull the swimming board up to your chest with your hands;
- kick back with your feet.
Water aerobics provides the effect of power loads. Recommended in addition to aquafitness or people who do not feel stress from it. Water aerobics consists of a number of exercises:
- jumps into the water with straight arms up to his neck - you should try to touch your palms with your fingers;
- legs jump wide into the water up to the chest - at the moment of jumping the legs are brought together and spread as wide as possible while diving;
- Raises his legs to his chest in a cross position on his back in the water.
Water work consists of two main exercises. They are very effective, so they are recommended for all people who come to the pool:
- Simultaneous lifting of the legs and chest while lying on the water with arms outstretched;
- Raise your legs with a squeezed fitball, leaning your hands back from side to side.
The number of repetitions for each exercise is adjusted separately. You must walk in the water between exercises. This movement relaxes the muscles and creates a massage effect.
Low weight loss exercises are performed at depth without touching the soles of the feet:
- rotation of the upper body (as soon as you move, you can press your foot to your chest to maintain balance);
- Alternately raise the knees to the elbows, holding the hands behind the head (standing in the pool up to the chest is allowed by touching the bottom).
It is recommended that you do the above exercises together to increase muscle development.
For slim legs
There are two stages to a pool leg workout. In the first stage, simple warm-up exercises are performed. The second stage involves a series of exercises aimed directly at burning fat and building muscle.
The warm-up phase is as follows:
- spread and bring the feet into the water, grab them from the side;
- alternate swinging legs standing in the water; steps in the water;
- bend the knee and lift your toe in a standing position;
- Jump forward and backward with both feet.
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:
- high intensity cross step;
- high jumps on the ground;
- stretches to one side.
The optimal number of repetitions for each exercise is 20 times. People with poor physical fitness can reduce the amount of exercise.
Hips for weight loss
Exercises designed to lose weight also work on the hips. Therefore, the complex is similar for these parts of the body. The training is carried out in stages. First you have to go into the water up to your chest, then you have to do it:
- alternative crossover of arms and legs while maintaining equal posture;
- Jumping up and down places.
Then the steps in the water are performed. This exercise additionally trains the back muscles. Execution time is between 15 and 20 minutes. To combine the effects, do the following:
- Stand in the water up to your neck and swing your legs to one side;
- alternately lifts the foot backwards;
- bicycle and scissors using noodles.
It is recommended to replace the listed exercises with swimming. This sport creates a wonderful relaxation and eliminates fat deposits by independently stretching the hips and hips.
For embossing
Abs are included in any pool sport rules. The abdominal muscles have a great endurance, so they need to be trained more than others. The following exercises are performed to eliminate body fat and prevent its formation:
- lift straight legs at an angle;
- bend the body;
- scissors, lying behind the water.
In the pool, you can do almost all of the same exercises used in standard ab workouts.
To get a high-quality effect in a short time, you need to change the tempo while performing the same actions from speed to speed and vice versa.
Anti-cellulite
In the presence of cellulite, a number of movements are performed that affect different muscle groups. The task of training is to tone the whole body. The trainings are conducted in four stages:
- first stage- straighten the palms in an open position up to the throat in the palm of the hand in the water upright up to the throat, jump on both feet for 2 minutes (alternately in several approaches);
- second stage- alternate leg raises your back at an angle of 45 degrees, leaning to the side;
- third stage- lift the other leg, extend the arms and jump to one leg (legs alternate);
- Fourth stage- bending the knee extends to the front leg, the other leg stands at the bottom of the pool.
The exercises listed may be accompanied by: body twists, scissors, knee lifts, swings.
In order to effectively fight cellulite, swimming should be replaced by water sports. It will take longer to achieve a quality effect using both sports and swimming.
Aqua Aerobics
Water aerobics consists of two stages: warm-up and basic. The first stage consists of simple exercises:
- breathes and exhales in the water with arms raised above the feet;
- mill with hands moving in different directions (hands completely in water);
- bends in different directions - the neck should not fall below the water level;
- jump out of the water;
- Bend the knees by lifting the hips.
The warm-up phase is mandatory before moving on to the main phase. The second stage involves physically challenging exercises that can cause injury if you skip the warm-up. The main exercises are:
- Sit with your legs at the bottom of the pool up to the level of the water up to your chest and lift your legs up;
- jumps into the water from a squat (performed at a minimum depth);
- scissors with legs in deep water up to the chest;
- Rotation of the waist holding the side of the water.
Take a walk in the water between exercises during rest. Standing in one place can freeze. Aqua aerobics burns body fat three times a week.
Swimming is an effective way to lose weight. Water activities include a series of exercises aimed at working the whole body. However, for maximum exposure with minimal health risk, pool training should be conducted in accordance with the instructions and under the supervision of a trainer.