The set consists of 11 exercises, the total duration of the set is 21:21 min
Exercises in the water. Required Accessories: n|a
Important! Pay attention to proper breathing during exercise. Remember: first, inhale through the nose, and then while exhaling through the mouth, perform any movement related to load, effort or stretch.
For overweight people, along with aerobic and strength exercises, hydrotherapy and swimming are also recommended. Given the fact that water reduces body weight by about 40%, it is easier for overweight people to start rehabilitation and physical activity in water. So, for example, standing chest-deep in water, you can perform:
Exercises for the lower extremities: Raising the legs up to the stomach, abducting the legs to the sides, bending the lower leg back (heel to buttocks), lifting on toes of both legs, standing on heels, etc.
Exercises for the hands: Drawing the arms to the sides and bringing them to the chest, sliding on the surface, lowering the arms down, overcoming the resistance of the water, circular movements of the arms in the water (like swimming with a breaststroke), etc. It should be noted that on the one hand, water lightens the body weight and moving limbs, provides additional stability and safety of the body during exercise, and on the other hand, provides the necessary resistance when performing strength exercises to strengthen muscles and improve joint movements in water.
Full Body Exercises:
It is recommended to walk in water: forward-backward in a straight line, left-right, placing a foot, walking in zigzags, as well as, making a figure eight.
Swimming is recommended: especially the breaststroke style.
As well, people with the musculoskeletal problems, especially in the acute, postoperative, rehabilitation and recovery period (limb and spine surgeries), also with various neurological diseases and manifestations, are recommended to start recovery and physical activity in water environment. It should be noted that, on the one hand, water lightens the weight of the body and moving limbs, provides additional stability and confidence, body safety during exercise, and on the other hand, provides the necessary resistance when performing strength exercises to strengthen muscles and improve joint movements in water.
