womensecr.com
  • Exercises in the pool

    click fraud protection

    The human body, according to the law of Archimedes, loses about 9/10 of its weight in the water, making slow smooth movements easier, static positions are facilitated. The difference between hydrostatic pressure on the legs( 100-120 g / cm 2) and the chest( 10-15 g / cm 2) improves the functioning conditions of the cardiovascular system. The performance of specially selected exercises in the aquatic environment contributes to the normalization of muscle tone, regulates the central and peripheral circulation apparatus, sympathic-adrenal system, psycho-emotional state.

    Depending on the task at hand, exercises in water can achieve the effect of relaxation of the muscles of the trunk and extremities, activation of blood circulation and bioelectric activity of the neuromuscular apparatus, or, conversely, a decrease in the functional status of these systems. In the students there is a disappearance or decrease in total fatigue.

    The permissible range of water temperature is wide enough - 24-36 degrees. When performing exercises in warm water( 28-36 degrees), there is a certain analgesic effect, movements are facilitated in the presence of pain syndrome, reflex excitability and spasticity of muscles significantly decrease.

    instagram viewer

    The duration of physical exercises in the pool is 30-45 min, the total physical load in the "small or medium" procedure. The procedure consists of the introductory, main and final sections. It includes general development exercises, respiratory exercises, as well as facilitating the relaxation of tense muscle groups, unloading and stretching of the spine, exercises with elements of relief or weighting with a metered effort. Consistently small, medium and large muscle groups are involved in the work.

    The principle of load dissipation is strictly observed. A variety of exercises are used at the pool handrail at various depths using floating equipment, water dumbbells, nasto-gloves and foot-fins.

    Exercises are used from various initial positions lying, standing, afloat;sitting on a hanging chair, imitating mixed and clean visas, etc. It should be remembered that the most stressful kind of exercise is swimming in one style or another.

    Performing a complex of physical exercises in water should not be replaced only by bathing, as applying only the last type of exercises does not provide an opportunity to have a purposeful effect on the body. The method of kinezohydrotherapy is differentiated depending on the characteristics of the individual response to physical activity, subjective and objective data of the evaluation of the effect of physical training on the body.