Аквааэробика — это гимнастические упражнения в воде, похожие на танцевальные движения.
Аквааэробика применима когда заболевания достаточно серьезные и нельзя применять активные упражнения.
Этот вид терапии не требует больших физических нагрузок, а вода снижает опасность возникновение травм при выполнении упражнений. Аквааэробика рекомендуется людям любого возраста, поскольку оказывает благоприятное воздействие, не только на состояние вен, но и на общее самочувствие.
Аквааэробикой можно заниматься в открытых водоемах( пруд, река, озеро) и закрытых( бассейны). В открытых водоемах занятия можно проводить лишь в летнее время, а в закрытых круглый год. При этом температура воды должна быть не менее 20 градусов Цельсия. Идеальная глубина для проведения спортивных мероприятий — 1,5-2 м, в зависимости от роста человека. Можно проводить занятия на глубине, если есть опора. В бассейне — это бортик, а в открытом водоеме это может быть лестница или бортик катамарана, лодки и пр. Занятия на глубине требуют дополнительных усилий, поэтому если здоровье не позволяет этого, то следует ограничиться бортиком бассейна на малой глубине. Вода оказывает своеобразный массаж на тело, поэтому кожа становится эластичной и упругой. Занятия аквааэробикой укрепляют все мышцы тела и позвоночник, способствуют снижению веса.
За 1,5 часа до и после проведения занятий не рекомендуется принимать пищу. А после занятий аквааэробикой в бассейне принять душ.
Комплекс упражнений у бортика бассейна.
Исходное положение стоя в воде.
- Повернуться лицом к бортику бассейна, опереться на него двумя руками. Поочередно отводить ноги назад. Повторить 5 раз каждой ногой.
- Отводить поочередно ноги в стороны. Повторить 10 раз.
- Повернуться спиной к бортику бассейна, придерживаясь за него руками. Поднять обе ноги вверх и развести в стороны, затем медленно свести и опустить. Повторить 7 раз.
- Находясь в том же положении, поочередно поднимать прямые ноги вверх. Повторить 5 раз.
Исходное положение — лежа на животе на воде.
- Придерживаясь двумя руками за бортик бассейна, стараться поднять поочередно каждую ногу вверх, затем опустить. Повторить 5 раз.
- Медленно разводить в стороны прямые ноги, затем сводить, стараясь удерживать их в горизонтальном положении. Повторить 7 раз.
- Подтянуть одну ногу к животу, согнув в колене, затем выпрямить. Выполнить упражнение другой ногой. Повторить 5 раз.
Исходное положение — лежа на спине на воде.
- Руками нужно держаться за бортик. Медленно поднять обе ноги вверх, затем опустить. Повторить 5 раз.
- Разводить прямые ноги в стороны, затем сводить. Повторить 7 раз.
- Выполнить ногами перекрестные движения, имитируя ножницы. При этом стараться держать туловище на воде.
Исходное положение — сидя в воде.
- Прислониться спиной к бортику бассейна. Слегка приподнять полусогнутые ноги и имитировать езду на велосипеде. Продолжать упражнение 1 минуту.
- Развести прямые ноги расстояние 50 см. Поочередно поднимать ноги и выполнять круговые движения одновременно сначала по часовой стрелке, затем против. Повторить 5 раз.
- Приподнять прямые ноги и выполнить круговое движение двумя ногами одновременно сначала по часовой стрелке, затем против. Повторить 5 раз.
- Ноги соединить вместе, руки вытянуть перед собой. Поочередно поднимать прямые ноги, стараясь дотянуться носками до пальцев рук. Повторить 5 раз.
- Стоя в воде по плечи попрыгать на месте, разводя ноги широко в стороны, а приземляясь соединять их вместе. Повторить 10 раз.
- При выходе из бассейна ухватиться руками за лесенку, поставить обе ноги на ступеньку так, чтобы колени касались подбородка. Из такого положения нужно выпрямиться, медленно разгибая колени. Повторить 5 раз.
Даже обычное плавание укрепляет здоровье ног, улучшает состояние кожи, укрепляет мышцы , успокаивает и укрепляет нервную систему, оказывает благоприятное действие на весь организм.
Хорошие рекомендации, очень люблю поплескаться в воде, а используя данный комплекс, кроме удовольствия, можно получить ещё и пользу. Спасибо.
Оля, статья очень интересная и , главное, полезная. Я знала о такой гимнастике, но только по-наслышке. А из вашей статьи узнала все подробности и , специально, об упражнениях. Не все могут ходить в бассейн, особенно, в небольших городках или селах, но что эти упражнения можно делать, например, в реке или озере,хотя бы летом, это здорово! Желаю вам и вашему блогу успешного развития и большого трафика! И буду рада вашим комментариям на моем блоге!
Ирина спасибо за хороший комментарий и поддержку
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