Trampoline, pole and underwater treadmill at the bottom of the pool, noodles and dumbbells on the side: no, this is not an exhibition of the club's aqua equipment, but everything you need to train the System H 2 O 360 °. You can come to an hour-long lesson in splendid isolation or in a company - all the same, everyone is doing their own thing: while you are jumping on a trampoline, the neighbor on the right will turn circles around the pylon, and on the left - pedal the aquabike. But first things first.
In fact, it doesn't matter which simulator to start with: you will have time to practice in all sports during the workout. How many of them there will be, only the coach decides based on the needs of the group: you can work out all parts of the body from the shoulder girdle to the heels.
If you first step on a trampoline, you will feel an incomparable feeling of childish joy: jumping on a small elastic structure is fun and enjoyable, and at the same time there is absolutely no risk of flying away where you do not need to: the water still hinders movement. Following the jumps on the spot, leg extensions will follow, alternately back and forth, followed by a "split" and a whole cascade of exercises, thanks to which, in addition to euphoria, you will feel your abs and legs.
Before you have time to get used to the rhythmic ups, a change is coming: now dumbbells are used. They are easier notorious H 2 O, but do not think that this unit will take place without effort: all the work will take place under water, and even to sink weightless, seemingly, shells, too, need to strain.
As soon as the hands stop hurting from all sorts of swings, salvation in the form of a pole will arrive in time. Unlike its land-based counterpart, this shell does not leave bruises and is suitable even for beginners. Yes, and the proposed exercises are not very similar to shows for adults: clasping the pylon with your hands, you will raise your legs (sometimes slowly, with a high amplitude, then quickly, with a slightly truncated one), change the position of the body from stomach to back and back, and from side to side … It sounds easy and understandable at first glance, but in practice the water resistance makes this a daunting task (especially for the press).
Next is a block with dumbbells again, and you can sit down on the aquabike. Pedaling in the pool is also more difficult than on land (fluid resistance again affects), but any load is easier: water cools the body, and also protects the spine and joints from injury.
Further - again dumbbells and a treadmill. It also takes a lot of effort to make it spin. And then you will walk, if you succeed - go jogging, and push-ups so as not to get bored of the monotony.
“Exercising in the shallow part of the pool is comparable to exercising in a gym with weights. Here we work with those engaged in certain muscle groups: legs and pelvic muscles, abdomen, back, chest and arms, - says the curator of the program, an expert in the direction of water programs of the federal network of X-Fit fitness clubs Marina Arkhangelskaya. - Depth training is based on functional exercises where the person is mainly working on coordination and balance. And swimming ends the lesson, at the same time relaxing and "stretching" the muscles and ligaments."
And finally, the "noodle" is a very long foam cylinder, the exercises on which depend only on the ingenuity of the trainer. You can jump through the "macaroni" like a rope, with it you can perform all kinds of movements of the legs and body, fixing it under the shoulders instead of a life buoy, swim in the "standing" position, fixing the "noodle" under the feet (this is incredibly difficult), and pull your knees to your chest, trying not to fly out from under your feet.
This whole kaleidoscope of exercise makes your heart beat faster, and you lose calories: if done right, you can part with eight hundred in an hour. And even after doing a half-strength workout, you can get out of the pool wet not only from the water, with your tongue on your shoulder and a sense of accomplishment.>