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There are several water aerobics exercises you
can do...all in a low impact
enviornment.
The body is almost weightless in the water, which makes it ideal
for increasing lower body
strength, power and agility.
A great one to learn for
anyone at any level of
exercise... the power
jumps.
More so then that, water aerobic exercises, like swimming, are the
best form of exercise in
terms of calories burned and
toning of muscle. We find
the best results come from a
combination of things.
The power jumps is a great exercise that can be performed
in-between laps. Follow the
steps below as close as
possible.
Water Aerobic Exercises
The Power Jump Steps
1. Start in shallow water. The water level should be between the
ribcage and the underarm.
2. Jog around the pool and do kicks, jumping jacks, strides and
knee lifts to warm up the
body for 6 to 8 minutes.
3. Lightly stretch the quadriceps, calf muscles, hip flexors and
hamstrings.
4. Perform the moves in step 2 at a higher intensity for 8 to 10
minutes. Make the movements
long and exaggerated.
5. Execute a tuck jump. Start in a standing position, then keep the
knees and ankles together as
you pull the knees into the
chest. Return to a standing
position. Move the arms in a
circular motion at the side
of the body; the arms
lengthen as the knees lift,
and bend at the elbow as the
legs straighten.
6. Perform a frog jump. Begin with the toes, knees and thighs
slightly turned out. The
arms are bent in a diamond
shape, with the fists close
to the chest. Push the arms
down to the hips while
lifting the legs up and into
a diamond shape. The knees
point to each side at the
top of the jump and mimic
frog legs. Return to the
starting position.
7. Execute a scissors jump. Start in a standing position. As you
jump, one leg moves straight
forward and the other moves
directly behind the body.
Alternate front and back.
The arms move in opposition
to the legs.
8. Begin in a standing position for a heel lift. While keeping the
knees and heels close
together, jump and lift the
heels toward the buttocks.
The heels should not lift
higher than knee height.
The arms are extended away from the body at shoulder height,
slightly rounded at the
elbows. As you lift the
legs, pull the arms down to
the hips.
9. Kick the legs and jog for two to three minutes.
10. Stretch the quadriceps, hamstrings, hip flexors and calves
deeply. Any Weight Loss
Exercises must include
stretching.
Good luck and have fun. Remember, it's about finding an exercise
you can do and enjoy. Maybe
water aerobics exercises are
for you...go find out!
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