/ / Aqua aerobics for middle-aged women

Aqua aerobics for middle-aged women

1

On exhalation raise the right knee, on the inhale - lower it. On exhalation raise the left knee, straighten your leg and pull forward, inhale - bend the knee and lower it. Number of repetitions: 16.

2

On exhalation raise the left knee, on the inspiration - lower it. On exhalation, bend the right leg in the knee, straighten the leg to the right (blow to the side), inhale - bend the knee and lower it. Number of repetitions: 16.

3

On exhalation raise the right knee, straighten your leg and pull it forward, on inhaling - lower it. On exhalation, bend the left knee, take your leg back and straighten, inhale - lower your leg. Number of repetitions: 16.

4

On exhalation raise the right knee, straighten your leg and pull it forward, on inhaling - lower it. On exhalation, bend the left leg in the knee and straighten it to the left, inhale - bend the knee and lower it. Number of repetitions: 16.

5

We alternate: Raise your right knee, straighten your leg and pull it forward, lower it. Raise your left knee, straighten your leg to the left, lower it. Raise the right knee, straighten your leg and pull it forward, lower it; Bend the left knee, take your leg back, straighten, lower it. Number of repetitions: 8.

During aqua aerobics, you lose weightFaster, since the body spends effort to overcome the resistance of water and to warm the body. And you get rid of fat deposits, and not water, because you do not sweat, as in aerobics.

6

Press your elbows against your chest. Now, on the exhalation, alternately pull out the right and left hands, imitating the blows. Hands over the water. Number of repetitions: 16.

7

On exhalation raise the left knee, on the inspiration - lower it. On exhalation raise your right knee, straighten your leg and pull forward, inhale - bend your knee and lower your legs. Number of repetitions: 16.

8

On exhalation raise the left knee, on the inspiration - lower it. On exhalation, bend the right leg in the knee and straighten it to the right, inhale - bend the knee and lower the leg.

9

Holding on to a stable support with your hands (or at the expense ofMuscles of the press), exhale at the exhalation and raise both knees, at the same time stretch your legs forward and straighten, inhale - knee and knuckle. Number of repetitions: 16.

10

On exhalation raise the left knee, straighten your leg andPull it forward, inhale - lower it. On exhalation, bend the right leg in the knee and straighten it to the right, inhale - bend the knee and lower the leg. Number of repetitions: 16.

11

We alternate: Lift up your left knee, lower it; Then raise your right knee, straighten your leg, pull it forward, lower it. Raise your left knee, lower it; Raise your right knee, straighten your leg to the right, lower your leg. Watch your breath. Number of repetitions: 8.

12

On exhalation raise the left knee, straighten your leg and pull it forward, on inhaling - lower it. On exhalation, bend the right knee, take your leg back and straighten, lower your leg with inspiration. Number of repetitions: 16.

13

We alternate: Raise your left knee, straighten your leg, pull it forward, lower it. Bend the right leg in the knee and lift, straighten the leg to the right, lower the leg. Raise your left knee, straighten your leg and pull it forward, lower it; Bend the right knee, take your leg back, straighten, lower it. Watch your breath. Number of repetitions: 8.

14

Holding on to a stable support with your hands (or at the expense ofMuscles of the press), on exhalation - bend and raise both knees, at the same time divide your legs to the sides and straighten, inhale - bend the knees of both feet and the stump. Number of repetitions: 16. Alternate exercises 10 and 15. Follow the breath. Number of repetitions: 8.

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