Exercises in water strengthen the body like traditional gymnastics, and at the same time they do not allow joints to overload. Water gently massages our skin and at the same time improves its blood supply. Cool water also increases the body's energy demand (in water at temperature 25 We burn degrees Fr. 20-30 proc. more calories than e.g.. while running).
At the beginning, gymnastics in water should not last longer than 15 minute. Then you can gradually extend the duration of the exercises. Here is an example of the exercise plan performed in water.
1. Rozgrzewka – By 3 MINUTS TREAT JAGGING in water – march or run in place.
2. Sprawne ramiona – Stand up straight. Keep your hand to swimming learning in front of you with your hands. Vigorously pull your hands forward. Repeat exercise 10 times.
3. Firm bust – Put rubber fins on your hands (If you don't have them, just connect your fingers). Throw the shoulders sideways. Move your hands forward, overcoming the water resistance. Repeat exercise 10 times.
4. Plaski brzuch i zgrabne nogi – Lie on the water, sticking to the edge of the pool. Cross straight legs to change (do so -called. shears). Repeat exercise 20 times.
5. Smukła talia – Lean your back on the shore of the pool. Stress your legs. Attract the joined knees to the chest, Then put your legs alternately to the right and left. Exercise do 10 times.