Water aerobics: exercises, technique, photos, videos

General recommendations for water training

If you've never done water aerobics, find a professional trainer to teach you the technique. Start studying on your own only after his approval.

Water aerobics classes are conducted in pools on 1-2 separate paths at a depth of up to 1.5 meters. Thanks to this, people who are overweight, cannot swim, or are pregnant can train effectively.

There are also groups that train at a depth of 2 meters - join them when the previous load seems easy.

For exercises, the trainer will give you equipment:

aqua gloves;
aquabelt;
burdens;
noodles;
rubber poles, turntables, sticks;
flippers;
water dumbbells and foam barbells.

You buy a swimsuit and a rubber cap and bring it yourself. If you are allergic to pool disinfectants, make sure you have swimming goggles.

Eat at least 2 hours before training. Before class, take a cooling shower to prepare your body for cold water. Enter the pool gradually; jumping from the side and sudden dives will lead to heart pain.

There are no complete contraindications to water aerobics. The exercises can be performed by people prone to seizures, those who have had heart attacks, those with osteochondrosis and pensioners, but always under the supervision of a trainer.

Water aerobics is a cardio exercise, so you need to monitor your heart rate throughout the workout.

Warm-up

The goal of warming up, as in any other form of fitness, is to warm up the muscles, prepare all body systems for the upcoming load, and against this background, minimize the risk of injury. The intensity of movements is moderate with a gradual increase. All exercises begin with a small range of motion and gradually increase it. If necessary, you can introduce short stretching exercises for the main muscle groups. Typically, the warm-up begins with running exercises, which alternate with swing exercises, all of which are performed at a depth to the waist. Exercises for water aerobics are built on the principle that the starting position in which the exercise ends serves as the starting position of the subsequent exercise. An important feature of water aerobics exercises is that you can perform them at your own pace, not like in aerobics classes in the gym, where every movement is strictly counted. And exercises for water aerobics are an opportunity to practice not only for young people, but also for people of an age when the pace is not only not important, but can even be harmful, especially if you are just starting to practice water aerobics in Dnepropetrovsk.

As the aerobic pace increases, the warm-up smoothly flows into the main part. Monitor your well-being and if there are any deviations, inform the coach about areas of discomfort.

So, exercises for water aerobics.

Warm-up: 1. Walking in place. We warm up the shin and ankle joint, add circular movements with the hands in the forward and backward direction, then move on to the elbow joint, and do not forget to work the shoulder with the same rotations forward and back. 2. We switch to an additional step - step-touch, complicate it by adding several steps in one direction and the other. Your hands can be on your belt or accompany your movements with your legs in accordance with the technique of this step. Based on your needs, the trainer can add a number of more steps to your warm-up with different amplitudes and execution techniques. 3. This can be followed by various jumps - “together and apart”, “cross”, “back and forth”, etc. The aerobic pace gradually increases, putting stress on the cardiovascular and respiratory systems. 4. Jumping can alternate with various types of running, such as: running with a sweep, running with a high hip, running with the knee raised over the side, etc. 5. Running in place. Alternately press your arms in the opposite direction while turning your body. Right hand to the left. Left - right. 6. Hill-touch. Cross touch in front of you alternately, right hand left foot. And vice versa. 7. Touch cross. Cross touches behind the back alternately, right hand left leg. And vice versa. 8. If you are a beginner, then your program will be delayed by a few more exercises.
The trainer will offer you lateral bends and various swing exercises. The article “Warm-up” was published on the website

A set of water aerobics exercises for beginners

Let's consider classes for those who are just starting training:

Underwater running and walking . Get into the pool up to your waist, walk in place for a couple of minutes, lift your hips high. Gradually increase your pace until you can run.
Jumps . While in waist-deep water, straighten your back. Start jumping first on two legs, then on one. Agree on the number of jumps with the trainer. This exercise helps correct your posture.
Jumping . Stand on the part of the path where the water is up to your chest, with your feet wider than shoulder-width apart. Jump high while bringing your legs together. Spread them when you stand on the floor of the pool. Perform up to 15 times.
Scissors . Stand in water up to your neck, straighten your arms horizontally, palms forward. Bring your arms together in front of your chest to create a reverse stroke. Perform up to 20 times. The workout works the muscles of the upper back.
Knee raises . With your hands clasped, stand up straight. Bring your legs bent at the knees to your chest one by one. To work your abs, pull your legs up at the same time. Do it 20 times.

At the end of the workout, practice with the ball in a group. Throwing and catching help strengthen the musculoskeletal system and relax after exercise.

Basic exercises in water aerobics classes for children of senior preschool age

Basic exercises in water aerobics classes for children of senior preschool age.

Exercise “Counter-movement”.

I.p. o.s. – body vertically or horizontally. Raise your right arm up, and at the same time take your left leg back. Change arm and leg. The result is a countermovement movement, in which the arm moves in the opposite direction to the movement of the opposite leg. This is the main, basic exercise in water aerobics.

Exercise "Twist"

The work involves the oblique abdominal muscles. I.p. – the body is vertical, arms are spread to the sides. Jumping in place. With each jump, twist your pelvis to the left and then to the right. Make sure that the upper part of the body remains motionless. Complication: do crunches with your knees bent and your legs pulled towards you.

Exercise “Frog Legs”

The muscles of the inner thigh are involved in the work. I.p. o.s. – body vertically (horizontally). Bend your right leg at the knee, move it to the side to the right. From this position, straighten your leg and place it next to your left leg. Repeat the same with the left leg. Alternate legs. Try to keep your body straight.

Exercise "Scissors".

The gluteal muscles are involved in the work. I.p. o.s. – body vertically or horizontally. Raise your left hand up, take your right hand back. At the same time, stretch your right leg forward as far as possible, and your left leg back. Alternate positions of arms and legs.

Exercise "Spring".

The work involves the abdominal muscles and abs. I.p. – lying or reclining on your back, legs extended forward, arms to the sides or holding onto a support. Bend your right leg at the knee and slowly pull it towards you. Try to reach your chest with your knee. The left leg remains extended. Repeat the same with the other leg. Alternate legs. You can do this exercise with both legs bent at once. Compress and unclench like a spring.

Exercise “Arm Swings”

The muscles of the arms, chest and back are involved in the work. I.p. – body vertically or horizontally, feet shoulder-width apart. The arms are tense, straight, looking down. Extend your arms to the sides at the shoulder line. With effort, lower your hands down, palms facing each other. Do the same, moving your arms back behind your back. Repeat several times. Water aerobics gloves will enhance the effect of the exercise.

Exercise "Crawl"

The work involves the muscles of the legs (back and upper thighs). I.p. – lying horizontally on your stomach (on your back), hold onto the pool handrail with your hands. Work intensively with crawl legs. You can try the same thing while lying on your side.

Exercise “Drown the ball.”

The work involves the back muscles and the back of the arms. I.p. – o.s. – the body is vertical. Hold the ball in your arms outstretched in front of you. With straight arms, try to sink the ball as low as possible. Repeat the same with your elbows bent and your hands pressed to your body. Repeat several times.

For the abs and belly

Exercises in water perfectly strengthen the abdominal and abdominal muscles, help you lose weight and get in shape after childbirth. Do them like this:

Holding the side, do the “bicycle” exercise 15 times forward and backward.
Stand sideways to the ledge of the pool, place your hand on it, bring your legs together and pull them towards your chest. 10 reps on each side.
With both hands, firmly grasp the side of the board while facing it. Keeping your back straight, lift your legs one by one 15 times to the level of the ledge.
Go to a greater depth so that your feet do not touch the bottom, straighten up. Raise your legs 90 degrees 10 to 20 times.
In the same starting position, do scissors as much as you can. Repeat in vertical and horizontal positions.
Lean your hands on the side and take a step away from it, start doing the usual push-ups 10 times in one approach. To make it more challenging, do push-ups with only one arm or add clapping.

Be sure to swim between sets.

For legs

After warming up, do the following exercises:

Horizontal scissors. Lie down on the water, grab the side with your hands, spread your legs as you inhale, and bring them together as you exhale. Do 20-30 times. This will help you strengthen your inner thigh muscles.
Stretching. Lean against the wall of the pool, bend your knees. Straightening your right or left leg, stretch your body behind them. Perform the number of repetitions according to how you feel.
Jumping . During the exercise, make sure to bring your legs forward as much as possible. When it becomes easy to do, jump on each leg alternately 15 times.
Mahi . Stand on the bottom of the pool, extend your arms and place them on the water at chest level. Raise your legs 15 times, trying to touch them to the opposite palm.

Training for leg muscles in the pool is much safer than usual in the gym, since during it no injuries occur and the joints do not suffer.

For the buttocks

Water aerobics is a great helper for those who want to get rid of cellulite and pump up their gluteal muscles. You can achieve beautiful shapes like this:

Take steps in the water for 20 minutes, raising your legs as high as possible.
Read also: Is it possible to pump up your buttocks with running and how to tighten your butt by running and walking
Take an upright position, tense your buttocks and bend your knees 10 times, trying to reach your hips with your feet.
Walk quickly along paths with a depth of 1-1.5 meters for 10-20 minutes.
Standing in water up to your chest, do boxing lunges with your hands and at the same time raise your bent legs 15 times.
Stand sideways to the side, lean on one hand, then make high swings with the leg that is closest to the ledge of the pool. Repeat 10-15 times on each leg.

You can consolidate the results of your workout by simple swimming, which also helps strengthen the muscles of the buttocks.

For weight loss

Water resistance puts more strain on muscles and increases energy expenditure, which is the first condition for losing weight. Any workout in water significantly helps you lose weight, especially if you use special equipment.

A set of water aerobics exercises for weight loss usually includes the following exercises:

"Scissors".
"Bike".
Swing your legs and arms.
Walking and running in water.
Squats.

Be sure to do a warm-up - simple swimming for a few minutes. Towards the end of the workout, perform the exercises less intensely; at the very end, be sure to lie down in the water to relax your muscles.

Results from water aerobics for weight loss will appear if you do 3-4 times a week for 40 minutes or more.

Watch a video of a water workout aimed at losing weight:

Features of water aerobics

The frequency of classes depends on your goals. If you just need to keep your figure in good shape, 2 classes a week is enough. To lose weight, you need to visit the pool more often, at least 4 times in 7 days. Water aerobics is comparable in impact to strength training, and cardio exercises will replace swimming with various styles, the effectiveness of which has been proven for weight loss.

The advantages of proper exercise in water over other types of physical activity:

increased load on muscles with reduced load on the spine and joints;
health benefits: blood circulation and cardiovascular system function improves;
prevention of cellulite and varicose veins;
improvement of metabolism and metabolic processes in the body;
strengthening the immune system;
stress relief.

Water aerobics can be practiced at any age; it is one of the few sports allowed for problems with joints and the spine. However, it also has contraindications: increased skin sensitivity, allergies, infectious diseases and rheumatism.

Within a month you will notice positive dynamics on the scales.

With dumbbells

Exercises with rubber dumbbells are aquashaping. The most effective of them:

Holding 1 kg dumbbells in each hand, walk in place for 2 minutes, raising your knees high. The hands must be mobile.
Place your arms with dumbbells at your sides, then bring them together, while jumping so as to touch your chest. Repeat 15 times.
Lean forward a little, alternately stretch one arm forward and the other back. Repeat 15 times.
With your feet shoulder-width apart, press your hands with weights to your chest, sharply throw them forward and return them back as many times as you can.

When the exercises start to feel easy, choose dumbbells with more poundage.

Watch a video with a set of exercises in water with dumbbells:

Progress of the lesson:

Preparatory part:

Entry into the water, free formation throughout the pool.

1) March (arms work along the body, fingers together, palm tense)

2) Roll from heel to toe, arms forward and back, pushing out water.

3) Springy movements on two legs, raise your arms across the sides up to shoulder level.

4) "Pendulum"

jump from one leg to the other, hands under water draw a figure eight.

5) "Skier"

legs alternate back and forth, hands with palms up push out water and perform movements with the opposite leg.

6) Swim a lap in free style.

Main part:

A set of exercises with sticks:

1) I. p. feet shoulder-width apart, stick in left hand, raise the stick up, forming an angle of 90 degrees (repeat with the other hand)

2) I. p. feet shoulder-width apart, stick in front of the chest, circular movements with the hand towards and away from you.

3) I. p. feet shoulder-width apart, body tilted forward, stick in hands, circular movements towards and away from yourself.

4) I. p. legs together, stick in hands standing vertically, squat with knees apart, return to i. P.

5) I. p. too, sit down, turn your knees left and right, return to i. P.

6) I. p. feet shoulder-width apart, stick at the top, body tilted left and right.

7) swim a lap in free style.

Abdominal exercises: (exercise, performed near the side)

1) I. p. hold onto the side with your hands, your back is pressed against the side, pull your knees to your chest, return to i. P.

2) I. p. too, raise your legs up to hip level and hold for a few seconds, return to i. P.

3) I. p. too, spread your legs as far apart as possible and perform springy movements with a small amplitude, return to i. P.

4) I. p. too, alternate flexion and extension of the legs (bicycle)

5) Inhale and exhale under the water, stand in your place.

Final part:

Stretching exercises:

1) I. p. feet shoulder-width apart, hands up in the lock, stretch upward as much as possible (we don’t stand on our toes)

2) I.p. feet shoulder-width apart, gently tilt your head to the left with your right hand, then with your left hand to the right, place both hands on the back of your head and very carefully pull your head to your chest.

3) I. p. feet shoulder-width apart, arms up to the sides (tense, thumbs pointing back

4) I. p. feet shoulder-width apart, arms down (tense, thumbs pointing up.

5) I. p. feet shoulder-width apart, alternately pull one knee to the chest, then the other (while maintaining balance)

6) I. p. legs shoulder-width apart, arms below, bend to one side, extend the arm across the side as much as possible parallel to the water, return to i. n. repeat in the other direction.

7) I. p. feet shoulder-width apart, clasp the right forearm with the left hand (right arm is straight, directed to the left)

Using moderate pressure from the hand, we stretch the forearm. Same thing in the other direction.

I. p. feet shoulder-width apart, hands on the belt, bend forward with a back arch in the lower back (cat)

9) I. p. feet shoulder-width apart, hands below. Breathing exercise. Inhale through your nose, exhale through your mouth (raise your arms up to your sides)

Lesson No. 2 with noodles