For thighs and buttocks

For outer and inner thighs

Running in the water

For the press, legs and buttocks

For hips, back, obliques, arms

Aqua aerobics in no way cancels traditional swimming - it just makes the bathing process more efficient and varied.

For thighs and buttocks. Stand facing the side of the pool - the water should reach chest level. Holding your hands on the side, bend your left leg at the knee and lift it as high as possible. Then, with effort, take your leg back, making sure that the heel looks at the ceiling. Then the leg comes back forward. The stomach is pulled in, the posture is even. Performed 10 times with one foot and 10 times with the other at a fast pace. Turn sideways to the side and lift your straight leg to the side in the water. 10 times with one leg and 10 times with the other.

Important: the exercise is done on outstretched arms from the side, the back is certainly straight. If the shoulders are hunched, another muscle group will work. The faster the pace of this exercise, the more effective the result.

For outer and inner thighs. The shoulders, chest and back muscles also work. It is performed while standing shoulder-deep in water so that the arms extended to the sides are under water. Take 4-8 side steps to the left (you can go to the other side of the pool). Both arms are extended to the right, and for each step the arms move in the direction of movement - to the left. When the step is completed, the hands return to their original position.

Running in the water. This simple and very effective exercise does not require a pool - it can be performed in any open body of water. All muscle groups are involved. It is done in the interval between other exercises or, for example, you can arrange a jog before training. Stand up straight, posture is straight, the stomach is pulled in, the water reaches the chest. It is recommended to run from side to side. If you have given preference to the open sea and the sandy bottom, then, in addition to training the muscles of the body, flat feet are prevented. This exercise, like just walking barefoot, trains the muscles of the foot.

For the press, legs and buttocks. Lie on your back, face remains above the water, legs are extended and do not rise above the surface, shoulders are immersed in water, hands help to maintain balance. Raise your shoulders without changing the position of your legs. Exhalation. Lower your shoulders to the starting position. Inhale.

Important: try not to bend your legs while doing the exercise. If you don't have it turns out, ask someone to support you under your back. This exercise will be especially useful for those who swim poorly, it helps to feel your body in the water.

For hips, back, obliques, arms. Standing chest-deep in water, jump, rotating around its axis 360 degrees. Hands help rotation. 4 turns in one direction, 4 in the other. You can turn alternately in one direction and the other. Since water aerobics exercises are done on vacation, you should not strain yourself unnecessarily and tire yourself with gymnastics. This complex is designed for 15 minutes, but do not try to do the exercises for so long. Break the lesson into several stages and practice in the water to your heart's content. After training, you can eat vegetables and fruits.

Step aerobics is one of the simplest and most effective styles in aerobics.

"Step" literally means "step" in English. Step aerobics is simple, it does not require excessive concentration and concentration of thoughts on the correct assimilation of certain movements.

Step as an aerobic exercise was invented in the USA by the famous fitness instructor Gina Miller. She adapted it for her daily workouts after suffering a knee injury. The first exercise machine she used for her recovery was the porch steps of her own house. Gina was so carried away by the movements, in which there were many elements of descent and ascent, that she did not notice how time flew by, and came to her senses only when she completely recovered and acquired her former sports form. She was convinced from her own experience that the simplest workouts on the steps gave simply wonderful results. This is what prompted her to create a completely new type of aerobics, for which she decided to take exercises from her home rehabilitation complex as the basis.

Step aerobics is used for training in the recovery period, after illness or injury. Step aerobics is unique in its kind. You don't have to buy expensive equipment. The very minimum, which is sure to be found in every apartment, is enough. This minimum consists of a walking bench, a wide rubber band, a ball and two small dumbbells that will give the right load to the shoulder girdle. The distinctive features of this new sport are as follows: you will get a harmoniously developed body, excellent posture and will be able to develop beautiful, expressive and precise movements. Step benches are different. The main requirement for them is that you should be comfortable doing them. Ideally, the bench should be between one and one and a half meters long and at least 40 cm wide. But you need to remember that a bench that is too wide will not work either. It will be uncomfortable to work on it. A good width is from 40 to 60 cm, and the height of the bench depends only on you. The higher it is, the greater the load received by the child involved in it.

No less important is the surface of this, at first glance, a simple sports equipment. In no case should it be slippery. As a rule, it is covered with ribbed rubber. This is done to prevent possible injury. A wide, dense, rubber band is also useful in stepping aerobics classes. It perfectly diversifies them and enhances their effectiveness.

Almost any ball will fit - from a small tennis ball to a large football one. Your convenience will be the only deciding factor here.

Pay attention to music. It should be bright and cheerful. It is advisable to use familiar melodies, because even at a subconscious level, a person involuntarily follows the musical rhythm.

Step aerobics has a positive effect on the entire body, strengthening the respiratory, cardiovascular, muscular and nervous systems, as well as normalizing blood pressure and the activity of the vestibular apparatus.

All exercises in step aerobics are aimed at training the muscles of the heart and developing better coordination of movements. The main difference between step aerobics and classical aerobics is that by performing similar exercises, you can achieve a much greater load and the result will make itself felt much faster. Step aerobics has a complex effect on the body, while delicately correcting the shape of the legs, developing the desired muscle group.

The body will be more slender, flexible, plastic and hardy.

This is the story of the emergence of another great sport - step aerobics, which not only improves the figure, but also heals the whole body.

Exercises:

Basic step

V-step (leg step apart on the platform)

Step-touch

Platform knee raise

Back lap

Mahi alternately back

Step lunges

Movement down - legs apart, up - legs together

Basic step. Starting position - standing facing the platform at a distance of the length of your foot from it, hands on the belt. Take a step with your right foot to the center of the platform, then lift your left foot onto it. It is necessary to step down from the right, and then just put the left foot on the floor.

V-step (leg step apart on the platform). Starting position - standing facing the platform at a distance of the length of your foot from it. Take a step with your right foot to the right edge of the platform, and with your left foot to the left edge (while knees are bent). You need to go down from the platform with your right foot. The left is attached tightly to the foot of the right foot. At the same time, hand swings are performed.

Step-touch. Starting position - standing with your left side to the platform. Take a step with your left foot onto the platform, then lift your right foot up so that it touches the toe of the platform next to the foot of your left foot. Lower your right leg to the floor. The left is attached to the right. At the same time, they swing their arms forward and up and lower them down. The same movement is performed from the starting position, standing with the right side to the platform.

Platform knee raise. Starting position - standing with your left side to the platform, hands on your belt. Take a step with your left foot onto the platform. Raise the knee of the right bent leg up (90 degrees). Drop off your right foot. Repeat lifts for the left leg.

Back lap. Starting position - standing with your left side to the platform. Raise the left leg onto the platform, and with the right leg overlap the lower leg. In this case, the hands perform extension in the shoulder joint. Repeat the same for the left leg.

Mahi alternately back. Starting position - standing facing the platform. Take a step onto the platform with your left foot. Swing back with your right foot. At the same time, hands swing up diagonally. Repeat the same for the left leg.

Step lunges. Starting position - standing on the center of the platform. Do alternate lunges with your feet from the step to