Water aerobics, rapid and effective

You are in the seaside holiday, don't forget to do this set of aerobics! it can let you enjoy delicious seafood, and still maintain a good shape.

Why do aerobics in water for a short time can take effect?

Water resistance is an air of 12 ~ 14 times, that is, muscle movement to overcome the resistance from all directions, the body is well proportioned, shape naturally more bodybuilding.

In the water, the body's metabolism to speed up, so the water movement to "burn more fat".

1. station in Qi neck deep sea water, feet slightly apart, knees as far as bending under the surface of the hand to the sides, palms, hands waving to the front, just like the water together.

Then palms, then backward wave, scrape the water. Repeat 8 ~ 12 times. Exercise hands and chest muscles.

2. the station in Qi neck deep sea water, feet shoulder-width, knees bent, his hands stretched, reach, Palm down.

Hands waving to him. And then, after the palm facing forward swing. Repeat 8 ~ 12 times. Exercise hands and chest muscles.

3. the stomach in shallow waters, hands braced underwater, elbows slightly bent.

Legs straight up, and down firmly on the legs take turns shooting water. Repeat 10-15 times. Exercise back and gluteal muscles.

4. sit in shallow waters, hands behind support foot raised his leg.

Do not bend. Do the feet cross action of water. Repeat 10 ~ 12 times. Training of abdominal and leg muscles.

5. station in deep water qixiong, feet together, arms hanging.

Overcome the resistance of the water, throwing up a jump, as far as possible, close to the knee, while his hands on the chest in his knee following clap your hands. Repeat 4 ~ 8 times. Exercise abdominal, back and leg muscles.

6. station in qixiong deep water.

Do high-lift leg running action 5 ~ 10 minutes. You can still run, you can also run along the coast. All of the foot, hand movements with running on land. 5 minutes in running water, equivalent to land run 1 km, with no sweat. Exercise muscles, cardiovascular system healthy.

(Practice editing: what Chris)