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 The sea,
I run to you!
I'm already on the beach!
I run to your wave,
and wave running toward me! ...
E.Moshkovskaya
Summer is still at its zenith, and the warmest month - August - almost the entire front, and there - and the velvet season ... .. Many still only look forward to the pleasure of recreation on the coast: warm gentle waves, surf, mouthwatering sea air saturated with iodine, flowering plants and other healing components. But, in fact, on the coast, you can not only relax your body and soul from everyday life, but fundamentally correct the figure. That sea there for this additional opportunity that should not be missed. Turn process of bathing in rich and fruitful exercise.
Water - a wonderful and loyal assistant to achieve harmony and body flexibility, and water aerobics (aqua) not only improves your figure, but also bring a lot of pleasure
. Despite the fact that the exercise in the water at first glance do not seem to require much effort, good akvatrenirovka - a large power load, which tones the muscles and gives visible results in a short time
. And, most importantly, in order to achieve them, do not even need to know how to swim
. Water resistance of 12-14 times greater than air resistance, and have two or three weeks you can safely lose 5-8 extra kilos, make more slender hips, strengthen the hands and feet, to emphasize the waist
. Especially useful water exercises for the spine, because it removed a large part of the load
. Therefore, classes in water is recommended in osteochondrosis and other diseases of the spine
. Also, the water removes the risk of blood stasis and improve venous blood return to the heart
. And those women who have the disease, such as varicose veins, playing in the water just needed
.
 However, this beneficial effect is not limited to water, it acts as a kind of tumbler. When you are moving in the water, you overcome resistance, which acts as a complication of stimulating blood flow and the movement of lymph and tones the skin and muscles. Thus, the water helps to smooth the external appearance of cellulite: bumps and dimples. In addition, you are improving your aerobic capacity of the body, strengthens muscles and makes it more flexible ligaments and joints. To top it off, the water has a complex effect on the body, normalizing the nervous system: it relieves stress, tension, uplifting.
Fitness by the sea.
We go into the water, get used to its temperature, the state should be comfortable, that is, the water temperature is not lower than 20 degrees. We swim a few minutes and begin razomnёmsya aquatic workout.
•
Running in water
. The water level in the race should reach the chest or waist. Perform movements with his hands as well as when running on land. High lift the thigh and put his foot on the whole foot. First, follow the warm-up run for 2-3 minutes. To wear aerobic training character, to run in the water should not be less than 20 minutes, you can run in place, but you can - along the coast.
•
Elbow - the knee.
Go to his chest in water. Hands are raised and closes behind the occiput. Raise your right leg, bending the knee up and to the side, the body is also tilted to the side, trying to get his right hand elbow knee. Then we straighten the leg and omit doing the same thing with the left half of the body. In principle, such an exercise and can be executed on land, in water but its efficacy is much higher. Perform 10-15 movements to start. This exercise trains the muscles of the spine, obliques (they are responsible for "wasp" waist), a beneficial effect on your posture, gait.
• jumping.
Feet together, hands raised up. Making the jump up, throw his legs apart, and the higher the better. This exercise is great effect on the external and internal muscles of the hips, legs, and, in addition, it burns calories very well.
• Punches forward.
We are located in the water up to his chest, arms at shoulder level. When the left arm extended forward, it is at the right shoulder, fingers clenched into fists. Alternately sharply we beat hands forward, overcoming the resistance of water. For best effect, you can pick up stones or barbells. Exercise is good for the shoulders, chest, back muscles.
• «Scissors' hands.
Stand in water up to his neck, put her legs wide, bend your knees, raskinte arms to the side so that they are just below the water surface. Turn the palm of your hand forward. Follow the sliding movement forward and cross your arms in front of them. Then turn the palms out and do the reverse movement. Repeat the exercise. Make sure that your hands are like a bucket, "raking" and "raking" water. Exercise strengthens the muscles of the shoulder girdle, improved form of arms and chest.
• Kicks ago.
Was in the water up to his chest, legs together, arms in hand, are on the water. Bend your knee and abruptly retracted, toe the line and out of the water is not shown. We are making a series of several movements for one leg, then the other. Strengthens the buttocks and rear thigh muscles, produced a sense of balance.
• Downloading the press.
Sitting in the water up to his chest and resting on his elbows, perform kicks (up and down, alternately raise your legs), a bicycle, a pair of scissors. Strengthens the muscles of the abdomen and legs.
• Exercise "float."
Stand straight up to his chest in the water, arms at your sides. Not pushing off from the bottom of your feet, bend your knees, pulling them to the chest and rose to the surface; socks pull down. At the same time straight arms down with palms deployed fulfill a pressing downward movement. Shoulders should stay above water. Do not dismiss the body and drag from the vertical crown upwards - it will help to stay afloat. Straighten your legs and lower them to the bottom, returning to the starting position. Strengthens the muscles of the abdomen, especially the obliques.
Beach season - a great opportunity to support the physical shape. Water hones your body and creates an extraordinary relief. So, do not lie idle on the beach, and "create" your body, improve the shape s to return from vacation, we can proudly demonstrate not only chocolate tan, but also its form postroynevshie!
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