Nowadays, many activities can be carried out in the aquatic environment. Next, we will see a simple routine with ten proposed exercises to be carried out partially submerged in the water in the modality known as aquaerobics.
Some of these moves require props; others require group interaction; In any case, the critical thing is a progression in a continuous learning process. They are an excellent alternative to the gym.
Contents
What accessories do water aerobics exercises require?
- Anaerobic weights or dumbbells, small kickboard
- Foam cylinders are known as churros, rollers, or noodles
- submersible anklets
To keep in mind before the routine
- Wait two hours after eating to start the aquaerobics exercise routine.
- The pool water should be between 28 and 31° and the height between 1.20 and 1.50 meters.
- If the person is injured or has a particular physical condition or disease, you should consult your doctor if you can perform this type of exercise.
aquaerobics routine
Heating
- For five minutes, march while twisting. Start at an average pace and gradually accelerate.
- For another five minutes, march by raising your knees as much as possible.
asymmetric jumps
This exercise does not require accessories and mobilizes the entire body, mainly the upper and lower limbs, buttocks, back, abdominals, and thorax.
Standing in the pool, jump up with your left knee and right arm. Then do the jump, raising the opposite limbs. Start slowly and increase speed. Repeat approximately 20 times.
Balance on board
This maneuver strengthens the abdominals and works the arms, generally strengthening our entire muscular system; Activities with these accessories in swimming pools are well known.
Sit upright on the kickboard and hold the position as long as possible using only your arms in the water. Try not to lose your balance; do it for a few minutes, pause, and repeat. Do it about ten times.
Balance on the plank, in group
This maneuver, similar to the previous one, works the torso, arms, and abdominals. In the same position as the last exercise, the ideal is to hold each other’s hands in a circle to maintain balance.
Dip in and outboard
Doing this movement in the indicated way strengthens the arms. Hold the board with both palms, keeping your arms straight. That way, take it out and submerge it in the water. In the immersion, excellent resistance will be encountered.
Crunches with Dipped Weights
This exercise strengthens the abs and tones the legs. Take the dumbbells with the arms down and the body submerged to the shoulders. Raise the legs to the chest. In that position, bring your torso forwards and backward like seated crunches. Repeat 20 times.
Walking with weights
This part of the routine is designed to strengthen the back and arms. Standing in the water, grab the dumbbells with your arms extended forward. Walk around sections of the pool about ten times while the resistance of the water against the dumbbells is overcome.
Seated leg raises
This move targets the abs, torso, and legs. Place a rubber cylinder under the buttocks as a seat, taking its ends with the hands. In this position, raise and lower the legs extended and together simultaneously, even if they come out of the water. Do 20 repetitions.
Open arms
This exercise strengthens the pectorals and back and tones the arms. Submerged up to the chin and with the weights grasped, open the components in a cross to their maximum extension and bring them forward, fighting against the resistance of the water. Perform 20 repetitions.
Swing jumps
Contributes to strengthening the back and stretching and toning the legs. Submerged in the water, extend the arms to the sides of the body carrying the weights and open the legs. Do small jumps while opening and raising one leg at a time to the side as much as possible. Check that the consequences stay down. Ten repetitions.
Cross kick
This movement strengthens the buttocks and hips and narrows the waist. Standing submerged and with legs slightly open, bring one leg forward of the other. Meanwhile, both arms extended downward are directed to the opposite side of the kick. Alternate each side and repeat ten times.
Stretching after aquaerobics exercises
End with stretching of the entire musculature: limbs, back, torso, and abdominal area; This habit of stretching can be used, for example, to avoid injuries.
A balanced diet and a healthy lifestyle must accompany every exercise routine. Aquaerobics exercises can complement aquafitness modalities such as aqua running, aqua cycling, aqua box, qualities, aqua gym, Aichi, yoga, and aquariums.