Gymnastics in the water

Physicians have long recognized that the gymnastics in the water is extremely effective in combating obesity. After all, water is denser than air about 700 times, so any movement in it makes our muscles tense.

In addition, aquatintrains stimulate blood circulation, as in this case there is a massage effect. It helps to relax the muscles and relieve nervous tension under stress.

The use of swimming is known to all. However, just to flounder in the water does not make much sense. Where more positive result will bring swimming different styles. And to strengthen your health will help gymnastics, performed in the water. Part of the exercises is performed with weights. To do this, use conventional dumbbells weighing 1.5 kg or water-filled plastic bottles with a capacity of 2 liters.

Complex № 1 gymnastics in the water

1. Go into the water by the shoulders and pick up the dumbbells. Put your feet to the width of your shoulders. At a slow pace with your hands, gently follow circular motions: 20 times back, then 20 times forward. At the same time, your hands should work like a windmill.

2. Take the dumbbells and, stretch your arms in front of you. Do swings back and forth, with the hands moving in different directions: if the left moves forward, then the right moves backwards, and vice versa. The movements themselves should be slow and smooth. Exercise time is 5-7 minutes.

3. Pull out your hands with dumbbells in front of your chest. On the account of "times" divide them in the sides, take the starting position on the "two" account, "three" - raise your hands up, "four" - again take the starting position, "five" - ​​bend your elbows, "six" - take the starting position. This exercise should be repeated 5 times.

4. Hands with dumbbells pull out in front of him, legs widely spread out. Bend forward and perform hand movements, as when swimming with a breaststroke. Make sure that in the initial position, hands with dumbbells held in them were directed parallel to each other. Exercise until the arms get tired. Then you need to straighten, put dumbbells and regain your breath.

5. After a short break, take a plastic water bottle filled with water, again go into the water, stand upright, place the feet on the width of the shoulders. Raise your hands up and describe the circle first to the left, then to the right. Movements should be slow and smooth. This exercise should be performed within 5-10 minutes.

6. Enter the water to the knee, sit on the bottom, stretching your legs, and pick up the dumbbells. Try to reach out with your left hand to the toe of your right foot, then with your right hand to the left of your toe. Exercise repeat 6-8 times.

7. The previous exercise can be complicated. For this, lie on your back, bending your knees, and pick up dumbbells. Try to reach the right knee with your left hand, then to the left knee of the right. Repeat the exercise 6-8 times.

After each exercise, you need to get out of the water and rest. The next exercise can be started only after a break. When the whole complex is completed, you need to swim a bit with a crawl, as this style unloads all the muscles of the body.

Complex № 2 gymnastics in the water

In the pool you can perform exercises with a swimming board and a swimming beam, which will serve as a support. For example, a swimming board can be used in a promotion exercise that is performed on the back or chest. When doing the exercises below, you need to make sure that all your movements are calm and smooth.

1. Lie on your chest, grasp the swimming board, push your feet from the edge of the pool so that you swim a certain distance to a certain point. Then, press the board with your feet and tow it back to the side.

Next, swim a breaststroke a few meters, rest and do the following exercise.

2. Throw a swimming board into the water and slip on the chest to it. Then fix the board with your feet and go back to the side. After doing this exercise, you need to swim a few meters with the rabbit and rest a bit.

3. Jump into the water "soldier", come up, push away from the pool wall with your feet and slide on the chest to the previously thrown you board. Clamp the board with your feet, bring it to the side, then swim with the butterfly style and relax a bit.

4. Jump into the water "soldier" and float through the entire pool, then pinch the board with your feet and swim with it until you get tired.

Complex of exercises "Aquasam"

Warm up

1. Go into the water by the shoulders, put your feet on the width of the shoulders, raise your hands to the level of the chest, spread them to the sides, then lower them along the body.

2. Raise your hands to the level of the shoulders, spread them to the sides and rotate the brushes first one way, then the other.

3. Raise your legs wider than your shoulders and bend them in your lap. Hands slightly bend at the elbows and rotate them, trying to draw a figure on the water. This exercise can be performed with the palms open or slightly bend the hands and collect the fingers so that they form a "scoop".Do the exercise for each hand, then synchronize the movements.

4. Dilute the legs to the width of the shoulders, knees bend. Bent at the elbows with your hands, push the water one way and the other. The lower part of the trunk must remain stationary.

5. Put your feet to the width of your shoulders and run the race in place, slightly bending the supporting leg. Raise your legs in such a way that your heels reach the buttocks. Arms bend in the elbows and gradually increase the speed.

6. Put your feet to the width of your shoulders and slide around the bottom of the pool, just like skiers do. At the same time, with your arms bent at the elbows, follow the movements to the sides opposite to the movement of the legs.

7. Starting position standing, feet shoulder width apart. Do the attacks to the side, bending your knees. Hand work under the water, as if pushing the water in the direction opposite to the movement of the legs. If the lunge is done to the left, water should be pushed to the right, and vice versa.

8. Put your feet to the width of your shoulders, then raise your left foot and jump on the right, pushing the water with your left foot forward. You can complicate this exercise. Push the water with your feet forward, and with your hands rake it back. In this case, try to stay in place. Another version of this exercise: pushing the water with your feet in front of you, help yourself with your hands in the same direction, then you will move your back forward.

The main complex of

1. Put your hands in the side of the pool, legs bend at the knees and pull them to the chest. Tilt your knees to the right and return to the starting position. Then tilt your knees to the left and take the starting position again. In this case, the back should remain straight, and the stomach - tightened.

2. Stand with your back to the side, lie on the water and relax your muscles. Holding hands over the side, pull in the stomach and, straining the abdominal press, pull up the buttocks to the wall of the pool. Return to the starting position and repeat the exercise.

3. Lying on the water face down( or on the back) and holding on to the side with your hands, slightly bend your knees and perform the "scissors" exercise, gradually increasing the tempo.

4. Grasp the handrails with your hands and kick your feet into the bottom of the pool. Pull the body to the handrail and push it away with force. Repeat the movements 4-8 times. Then take a break, pause, then, leaning your hands on the side, lift the trunk from the water and press on your hands. Go back into the water, trying to keep your back straight.

5. Go into the water by the chin. Stand up straight, spread your legs to the width of your shoulders and take dumbbells. Holding your arms with dumbbells on the width of your shoulders, strain the pectoral muscles and move your arms in front of you so that the right hand touches the left shoulder, and the left hand touches the right shoulder. Then, straining the muscles in the area of ​​the scapula, spread your arms out to the sides, lightly winding them behind your back. Return to the starting position.

6. Go into the water on the chest. Do a run across the pool, lifting your legs as high as possible, or follow a few swings with your feet and hands.

Complex exercises in the bath

For lessons at home, you need to dial into the tub warm water( 30-36 ° C) so that it partially covers your chest. The heart area should not be in the water. All the exercises below must be performed 30 to 100 times.

The starting position for all exercises: sit in the bath, with your back leaning against its back wall and hold your hands by the edges or bend them into the bottom of the tub.

1. Pull forward the straight legs and perform the "scissors" exercise.

2. Perform the exercise "bike", pulling to yourself alternately the left, then the right knee.

3. Describe the circles with a straight leg in the direction away from yourself and towards yourself. When one leg is tired, change it to the other.

4. Tighten your knees bent at the knees, then pull them forward, without touching the bottom of the bath.

5. With your hands, squeeze into the bottom of the bath, and feet - into its side wall. Raise your buttocks, trying not to bend your knees.

After completing this complex, take a contrast shower, and then perform the final exercise: march in the water, raising your legs high.

Compression on the front part of the body

This method of treatment is used to improve digestion, get rid of gases in the intestines, etc. To make a compress on the front of the trunk, you need a fairly large piece of linen fabric to be soaked in cold water, squeeze and foldin several layers. The tissue should be placed on the abdomen and chest so that part of it covers the throat, and the edges hang over the sides. Then the patient needs to cover with a warm blanket.

Keep the compress for 45-60 minutes. The fabric should be taken out periodically from under the blanket and moistened in water.

After the procedure, the patient needs to warm up: wear warm clothes, cover with a blanket or walk around the room and do several exercises.

Compress for the back

Compress for the back improves blood circulation, relieves pain and reduces body temperature. To make it, you will need a piece of cloth, the length of which is equal to the length of the patient's spine. To the mattress on the bed does not get wet, it should be covered with a dry cloth and covered with a wool blanket.

Compression cloth should be folded in several layers, moistened with cold water, squeezed, spread out on a blanket and lie down on top. Wet cloth from below should reach the coccyx, and from above - to the first cervical vertebra. After that, wrap the ends of the blanket so that the compress does not dry out in the air, and keep it for 45 minutes.

Compress for the front of the trunk and for the back can be applied simultaneously. Such procedures relieve menopausal "hot flashes", the accumulation of gases in the intestine, as well as pain in the spine and muscles.

Compress on stomach

A compress on the abdomen improves blood circulation, relieves colic and heaviness in the stomach. Cloth, designed for compress, you need to fold four times, moisten in cold water and put on your stomach.

From above, cover it with a warm blanket and hold for 45 minutes or more. In the water for compresses, you can add table vinegar, a decoction of hay, fine wormwood or oat straw. The ratio between liquids should be 3: 1.

Steam baths for face and head

Steam baths for the head and face are commonly used for the common cold, migraine headaches, coughing, as well as spasmodic and rheumatic pains, climacteric "hot flashes" and inflammation of the lymph nodes around the neck. In addition, they have a beneficial effect on the skin.

For this procedure, it is enough to put a pot on a stool, 3/4 filled with boiling water, cover it with a lid and put a wet towel on top of it, so that the steam does not come out.

Then you need to undress to the waist, sit down and cover yourself with a blanket. After that, remove the lid from the pan and bend over it, breathing in the steam.

The duration of the procedure is 15-20 minutes. At the end, you need to rinse your face and body with cool water so that the enlarged pores close. If there is a noise in the ears from the steam bath, it is necessary to pour the entire body or take a cool bath. After the procedure, you can go out in the street not earlier than in half an hour.

To the effect of the steam was a little softer, you can drop 1 tablespoon of lime, dill, psyllium, nettle, sage, or mint leaves into boiling water.

With a cold, 1-2 steam baths are enough, with inflammation of the lymph nodes around the neck - 2-3 per week. Strengthen the procedure can be by taking in front of her a warm bath for feet with ash and salt.

Steam baths for feet

Steam baths for feet are recommended for use with excessive sweating, edema of the lower extremities, cold feet, ingrown nail or inflammatory processes after a failed pedicure. This procedure can be carried out for colds, headaches and climacteric "hot flashes".

To prepare a steam bath for feet, you need to put a wool blanket on a chair and put a bucket of boiling water next to it. Over the bucket should be put 2 narrow straps for the feet. The straps should be stable, so that your foot does not accidentally slip into boiling water. Then you must sit on a chair, put your feet on the strips and wrap them with a blanket so that the steam, rising up, envelops the limbs.

The effect of steam will be stronger if, after 5-10 minutes from the beginning of the procedure, a hot brick is lowered into a bucket of water.

This method is usually used when it is planned to act on a steam not only on the lower legs, but also on the thigh area. The procedure takes no more than 20 minutes. However, if a strong effect is required, the duration of the steam bath should be at least 25 minutes.

After the procedure, you need to pour your feet with water at room temperature.