Ravine Swimming coach Yan Shiyun said that it is not recommended to do water aerobics except within 1 hour after meals. Regardless of whether you can swim or not, you can do water aerobics at any time. Yan Shiyun recommends that the water depth in the pool should be at the position of the chest when the whole body is standing straight, and the water temperature should be maintained at a normal indoor swimming pool temperature of about 25 degrees, or the outdoor time should be avoided at noon to avoid excessive sweating during exercise due to too high temperatures and the risk of dehydration. If the water temperature is too low, cramps or body hypothermia may easily occur.
You can wear ordinary swimsuits. If you do regular exercise, you can wear swimming trunks with a skirt to increase the resistance of your legs when moving in the water. On the contrary, beginners should try to choose swimming trunks without a skirt to reduce resistance during movement.
Yan Shiyun pointed out that 40 to 50 minutes of water aerobic exercise can increase the endurance of large muscle groups and strengthen cardiopulmonary function. However, although 90% of the body weight will be reduced due to buoyancy in the water, which can prevent the joints from bearing too much weight, for safety reasons, it is still necessary to do warm-up stretching exercises on land before entering the water to avoid cramps in the water.
Swimming coach Yan Shiyun said that it is not recommended to do water aerobics except within 1 hour after meals. Regardless of whether you can swim or not, you can do water aerobics at any time. Yan Shiyun recommends that the water depth in the pool should be at the position of the chest when the whole body is standing straight, and the water temperature should be maintained at a normal indoor swimming pool temperature of about 25 degrees, or the outdoor time should be avoided at noon to avoid excessive sweating during exercise due to too high temperatures and the risk of dehydration. If the water temperature is too low, cramps or body hypothermia may easily occur.
You can wear ordinary swimsuits. If you do regular exercise, you can wear swimming trunks with a skirt to increase the resistance of your legs when moving in the water. On the contrary, beginners should try to choose swimming trunks without a skirt to reduce resistance during movement.
Yan Shiyun pointed out that 40 to 50 minutes of water aerobic exercise can increase the endurance of large muscle groups and strengthen cardiopulmonary function. However, although 90% of the body weight will be reduced due to buoyancy in the water, which can prevent the joints from bearing too much weight, for safety reasons, it is still necessary to do warm-up stretching exercises on land before entering the water to avoid cramps in the water. Action 1: Walking in water
Step1: Spread your feet to the left and right about a little wider than shoulder width, and open your hands and arms on both sides of your thighs to help balance your body.
Step 2: Move your right foot laterally to the back of your left foot so that your legs are crossed, then open your left foot to the left, and then move your right foot laterally to the back of your left foot. After walking your legs for about 25 meters, switch to your left foot and step back. The resistance of the water can tighten the muscles on the inner and outer thighs.
Action 2: up &down in place
Step 1: Keep your heels together, bend your knees slightly, lift your hands and arms forward to shoulder height, and keep your arms and palms flat on the horizontal surface.
Step 2: Draw your arms down to about 45 degrees on the back of your thighs. At this time, you will feel your body jumping upwards, and naturally stand on tiptoes. Draw your arms upwards and sink your body until your arms are flat against the water. Repeat the entire set of movements 30 times to modify the lines of your arms.
Action 3: Advance and retreat the floating board to increase resistance
Step 1: Put your feet together, straighten your hands and arms, hold both sides of the floating board, and press about 1/2 of the floating board vertically into the water.
Step 2: Keep 1/2 of the floating board in the water, then push the floating board to your chest with both hands and arms, and at the same time, take a big step forward with your right foot.
Step 3: Push the floating board forward and take a big step back with your right foot. Repeat the whole set of movements with your right foot forward and backward 30 times. Repeat steps 1 to 3 30 times with your left foot to strengthen your cardiopulmonary function and tighten your arm lines.