Do you often go swimming in summer? Swimming is good for your health. But if you can use 15-20 minutes to do a few simple gymnastics underwater, it can also have a good impact on the muscles and achieve the purpose of bodybuilding. Below, the editor of SmartView will introduce to you the water exercises that are most suitable for women. You are welcome to read them.

The most suitable water exercise for women: Exercise the whole body

Lie on your back on the water, put your feet together, and relax your whole body. Grasp the edge of the pool with both hands, spread your feet to both sides, then gather them together, and then raise your legs to make a 90-degree angle with your body. 50 times.

The most suitable water exercise for women 2: Exercise the leg muscles

Grab the edge of the pool with both hands, stretch your feet straight back, and bend your knees slightly. Inhale and kick your legs back as far as possible. Return to the original position, exhale again, and repeat the previous action 20 times.

The third water exercise most suitable for women: Exercise chest and back muscles

Stand upright in deep water, stretch your hands to both sides, and keep your feet shoulder-width apart. Keep your elbows relaxed and your knees engaged. Take a deep breath and draw a circle with your hands together, 10-15 times.

Fourth water exercises most suitable for women: Exercise abdominal muscles

Hook your feet on the edge of the pool, lie on your back on the water, bend your hands, and hold your head with your elbows. Inhale, reach your left elbow to your right knee, pause, and return to the original position. Change your right elbow to reach your left knee. 15 times each.

The fifth water exercise most suitable for women: Exercise the foot muscles

Grasp the edge of the pool with one hand, spread your feet apart, and rotate in a circle 20 times continuously.

Introduction to water aerobics:

A summer exercise that can both beautify your body and keep you cool is definitely "aqua aerobics". When simply doing aerobics, it is easy to damage the knee joints by putting your feet on the ground. However, when doing exercises in water, due to the great buoyancy of the water, the joints will not be hurt. Moreover, the calories consumed by a person diving for 50 minutes are equivalent to running on land for an hour and a half.

Use 6 times more force when doing water exercises

Water exercises are generally performed in a pool with a water depth of 1.2 meters to 1.4 meters and a water temperature of about 27 degrees Celsius to 30 degrees Celsius. The practitioner stands In the water (the water level should be above and below the navel, no more than 10 cm), with the accompaniment of rhythmic aerobics music, various parts of the body can be exercised through a variety of exercises. Doing aerobics in the water requires more than 6 times more force than on land. This is because the buoyancy of water is very large, and the gravity of a person in the water is almost zero. Therefore, the feeling of obstruction in activities in the water is basically more than 800 times that in the air. times, the calories consumed by a person diving for 50 minutes are equivalent to running on flat land for 90 minutes with the same intensity. People who can't swim can also participate, but people with heart disease, drunkenness, and colds are not suitable for water aerobics.

Diving aerobics should be performed on an empty stomach

Most of the aerobics performed in diving are women. The most prominent feature of water aerobics is that it combines the advantages of swimming and aerobics, eliminating the boredom of swimming and adding the safety of jumping in the water. If you do strenuous exercise and tighten your muscles, you can get into shape; if you do aerobic exercise, you can also lose weight.

In addition, it should be noted that water aerobics should usually be performed before meals or after work, and should be done on an empty stomach for at least 1 hour.