In addition to swimming, you can do the same exercises in water that you would do on land, which will benefit your entire body.
Because water has more resistance than air when you are in the pool or doing sports the sea It can make the same exercises you would do on land harder and harder.
Higher resistance can fully engage your muscles and also help you burn more calories in less time. Exercising in the water allows you to get an excellent aerobic cardio workout while increasing your strength, endurance and flexibility.
According to the Centers for Disease Control and Prevention (CDC), water sports are ideal for people with joint diseases such as osteoarthritis and rheumatoid arthritis. It is also a gentler form of exercise for pregnant women and people with osteoporosis, fibromyalgia, balance problems and joint injuries.
1. Walking on water
Aquatic walking is a good exercise to start with because it helps you feel how much resistance you can create. Water walking can target your arms, core, and lower body. You can increase the intensity by using hand or ankle weights.
Begin wading around waist-deep in shallow water. Extend your spine and walk on your heels first, then your toes, rather than walking on your toes. Keep your arms at your sides in the water and move them as you walk. Walk for 5-10 minutes.
2. Scissors
Start in water so deep that your feet don’t touch the ground. From the edge of the pool or if you’re in the sea, grab an inflatable, raise your legs so your body is horizontal, and keep your spine stable from the back of your head to your tailbone.
Make “scissors” with your legs, that is, quickly change the left and right leg. Because it is waterproof, it will be a little difficult to make quick movements, but the faster you try, the better the results. Repeat at least 15 times and repeat 2-3 times3. Show of hands
These exercises will help strengthen the muscles in your arms. Also, using foam dumbbells will help provide more resistance.
Stand in water up to your shoulders. Hold the dumbbells at your sides, palms facing up. Bring your elbows close to your body while lifting your wrists above the water. Return your hands to the starting position.
Do 1-3 sets of 10-15 reps.
4. Resistance to the wall
This exercise, which can be done in the pool, helps activate the muscles in your core and lower body.
Grab the top of the pool, bring your knees to your chest and press your feet against the wall. Push off the wall with your feet and swim on your back as far as you can. Return to the wall and continue this exercise for 5-10 minutes.
5. Jumping jacks
Jumping jacks work both your upper and lower body muscles. You can add resistance with wrist and ankle weights.
Stand in chest-high water. Start with your feet together and your arms together. Jump by moving your legs and at the same time raising your arms above your head. Do 8-12 jumping jacks and repeat for 2 or 3 sets.
What to pay attention to
When exercising in water, you may sweat more than you think, so stay hydrated by drinking plenty of fluids before and after your workout.
If you are not a “strong” swimmer, use a flotation device (inflatable).
Avoid exercising in choppy rough water. Stop exercising if you experience dizziness, weakness, chest tightness, or shortness of breath.