What exactly winter is good for is that hiding figure flaws during this period becomes easier than ever - warm oversized clothes and oversized down jackets always come to the rescue, and the appetite waking up in the cold makes you postpone the pursuit of an ideal body for three months (if not longer). But you shouldn't relax because of this: the bikini season likes to take by surprise those who constantly postpone the trip to the gym, thinking that "there will always be time, to live and live until summer." In this case, aquafitness will be the ideal workout option. He, as you know, has no equal when it comes to express body preparation and general mood for the beach and the sea.
To start retreat training quickly and easily, together with Ekaterina Khapkova, aquafitness coach of the City Retreat by Pro Trener wellness club, we have collected the most effective exercises for different parts of the body and muscle groups, with which the result will not be long in coming.
Recommendations before doing
All exercises should be performed at a high speed until shortness of breath occurs or with an increase in heart rate above average. It is important to achieve a feeling of fatigue in the muscles involved in the performance of a particular exercise, so as to overcome their natural relaxation in the water. If, after 20-30 repetitions, it still does not become difficult for you, this means that you have chosen not enough high tempo or too small amplitude.
Running in place at high speed and low amplitude (emphasis on extension)
Involves the main muscles of the legs. It is performed with and without touching the bottom. Due to the high speed of execution, a massage effect is created that automatically increases skin tone. We read: it will be much easier and faster to say goodbye to cellulite (read also: "How to get rid of cellulite: fitness, diets, modeling creams").
Legs apart - together
Perform this exercise, sliding along the bottom or on the weight, bringing your legs together and apart with different amplitudes. So, you will have an impact on the adductor and abductor muscle groups (that is, we work out the lateral surface of the legs and tighten the inner thigh).
Bike
It is performed while standing on the bottom or without touching the bottom, moving around the pool using support equipment (flexible noodle stick or a special belt). The imitation of a cycling motion with a large amplitude affects the gluteus maximus and the hind thigh. With regular practice of this exercise, they will become more rounded and noticeably tightened (read also: "The most effective exercises for the buttocks").
Breeding-holding hands
The exercise is performed in a horizontal plane. The arms are stretched out in front of you, the elbow is slightly bent (about 5 degrees), the hands are pressed with palms to each other and maximally tense, fingers together. Breeding the hands is performed to the attention of the shoulder blades, after which they return back to clap their hands, while it is very important not to lose posture. In this exercise, you effectively work the muscles of the chest and back, which are responsible for the correct curvature of the spine.
Rolls. Back and forth option
We hold our hands comfortably on the side or stairs. The arms are tense and not bend. From the prone position we move both legs - bent at the knees or straight - to the side of the pool. We slightly push off from him and through bent legs we again come out into the “lying” position on the stomach (legs are extended again). This option affects the rectus abdominis muscle and the extensors of the back in the lumbar region.
Rolls. Side to side option
The arms are initially outstretched: with one we hold onto the side or ladder, the second is stretched out to the side and holds the noodle. From a lying position on your side, move your legs towards the side, slightly push off from it and return to the starting position.
About the expert:
Ekaterina Khapkova
Photo: Getty Images
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