How to Do Water Workouts
Water workouts are great in the summer when it feels too hot to do anything else. What's even better is that it's a fun activity and not just exercise. You don't need in ground swimming either above ground will do just fine. All that's needed is water that's about chest high.
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Instructions
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Water workouts are fun, since you can do just about anything in the water and call it exercise. It's always a good idea, however, to target muscle groups so that you get a full body workout. It also helps if you have a few pieces of water exercise equipment.
You don't need a lot of equipment maybe a noodle, water dumbbells, water ankle/wrist cuffs and a swim kick board. By using these you will get more resistance and work muscles harder, which results in better tone.
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The first thing you need to do just like any other workout is warm up. The muscles must be prepared to work, so swim or jog for a few minutes. Upper body stretches are next, so it's time to use the noodle if you have one and do above head and front of body stretches remember stretches are slow controlled movements.
Stretch the quads by grasping ankle behind and pulling it up to your butt then stretch hamstrings by grasping foot and holding leg straight out from body. Hold stretches for 10-15 seconds then release and don't forget to breath.
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Using water workouts for full body exercise works just as well as if you're in the gym. The water adds extra resistance, so you will get stronger. It's a good idea to start with legs since they are the hardest. Do 10-12 reps and 2-4 sets of each exercise.
Begin with squats to work the quads, leg scissors front and back, jumping jacks, calf raises and swim kick board for five minutes. All leg work is done with cuff ankle water weights if you have them except for squats.
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If you start with legs just keep working from the bottom up, so the order is legs, abs, chest, arms and shoulders. To do ab water workouts simply do ab pull ups while on an inner tube or holding side or the edge. If you don't have water weights then you will need to use water for resistance by doing all exercises under water.
To work chest do flyes and for back do rowing a boat motions, for shoulders do front and side lateral raises as well as upright rows. For arms use water dumbbells and do bicep curls and triceps kickback or as mentioned above do exercise movements under water for resistance.
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Beginners usually start water workouts using only water for resistance and add water weights later as they gain strength. Then next they use water weights above water and lastly use them under water for resistance from both water and the weights.
Finally, while you're at it do other fun activities in the water that also work muscles. After all, swimming should be a fun activity not something you dread.
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Resources
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