POOL WORKOUT: HOW TO CHOOSE BETWEEN AQUA AEROBICS AND SWIMMINGMay 21, 2021
Additionally, it is possible to designate two types of non-professional swimming – with the head raised above the water and sports styles with full immersion under the water. And I strongly oppose the first, as the neck is in constant tension, which minimizes the benefits of swimming, ”warns Olga. Therefore, it is especially important that the pools of the network provide a wide range of activities from aqua aerobics to water polo under the guidance of professionals.
“As part of aqua aerobics, we offer adult club members group lessons in water with various equipment,” manager of water programs at the network. – For beginners, I would recommend visiting the AQUA BASE program. It helps to get used to the peculiarities of movement and load in the water Then you can choose between strength (AQUA SHAPE, AQUA ABS) and aerobic lessons (AQUA MOTION, WARM UP).
Another area of the pool’s work is teaching swimming for adults and children from three years old. It is carried out in large or small groups using different equipment. The main task of the direction: the formation of the correct technique of swimming and breathing, the development of endurance, the development of the muscular frame “, – sums up Elena.
“If your priority is strength training in the gym, then swimming will be a great cardio workout option for you instead of a treadmill, an ellipse, and so on,” . “In addition, swimming allows you to relax, and the water adds a hydromassage effect. Therefore, swimming can be used not as training, but as a means of recovery. If your goal is to learn how to swim properly, then you need to train in the pool two to three times a week. And already with good swimming technique, training on land should be introduced: both physical training and strength training in the gym. ”
WARM-UP ON THE SURFACE is a set of exercises for warming up muscles and increasing flexibility. Excellent exercises on land are the golden Kifuta exercises, which also show the strength aspect. These are various jumps, push-ups, hyperextensions, bends and twists.
WARM-UP IN WATER , as a rule, consists of a complex swimming: four series of 100 meters each (25 m dolphin × 25 m on the back × 25 m breaststroke × 25 m crawl), then some technique exercises. For example, 100 m dolphin exercise (25 m right stroke × 25 m left stroke × 25 m alternating, right left, × 25 m hands pressed, dolphin legs); 50 m we swim on the back (25 m in the right hand a ball, the left does a stroke × 25 m we change hands) and other complexes.
IN THE MAIN PART, you should work out the basic elements of swimming, perform exercises for various types of stroke and breathing exercises. You should start swimming with small volumes, gradually increasing the distance.
COOL is a calm swim to restore breathing and heart rate. ”