There are a finite number of bootcamp exercises Aqua can be used in Aqua Bootcamp class . In
other words, we must consider the age of the people in the class ,
their ability to swim, and the familiarity of aquatic exercises. Apart from these issues , there are several exercises each Aqua bootcamp can perform.
Aqua one of my favorite stations cardio bootcamp is the use of noodles.
Sit on the noodle like a horse and keep your feet on the ground = suspension in water.
Extend the right leg i N Front .
The left leg just hanging behind you.
Keep the front noodles.
Dig
right heel in the water , using only his right leg and kick traveling
forward on the side of the pool to the rope (or another default
destination ) .
When you get to the rope, turn around, switch legs , using only his left leg.
Dig left heel in the water and relaxing by the pool.
Depending on how much time is left , can come and go for 2 minutes. Or
using the same kick leg unique concepts in a circle with one leg, then
switch to the other leg in the circle in the opposite direction.
Perhaps another station cardio idea is :
No Go shooting / Shoot Hoops for 30 seconds.
Froggers for 30 seconds.
Tuck Jumps 30 seconds
Finish with tuck jumps .
Another exercise is an aqua station bootcamp cardio with weights :
Legs skiing ( there and back) , feet on the ground.
Hold a dumbbell in each hand.
Extend your arms at your sides, palms forward with dumbbells.
While
his legs are CC skiing , arms with weights will " applaud" or join in
the front of your body and back to the open side and repeat arm. To do this, for 30 seconds.
30 seconds:
Skiing holding dumbbells and suspended foot / feet on the ground .
When the first minute with more weight. 30 seconds :
Make Jumping Jack feet ( and on the side , feet on the ground).
Bring your arms forward , palms down holding dumbbells .
As the legs in and out , the guns come and go.
To be followed by the last 30 seconds :
Suspended weight Jumping Jacks .
Each of these stations cardio followed by a toning station 2 minutes. Here are some exercises that I use bootcamp for aqua tone.
Lie on your stomach.
Stand on the edge of the pool.
The legs are extended straight out behind you.
Relax your legs behind you.
Use the whole leg at once, not just the knee or feet only whole leg kicks up and down .
To do this, for 1 minute.
For the next hour :
Take a noodle .
Turn to your back.
Lie on your back with noodles around and under the armpits.
Expand the body was long.
Keep your legs straight , legs scissor kick , alternating upper leg .
Great exercise for toning the quadriceps and hamstrings and adductors and abductors .
Another favorite is toning exercises aqua bootcamp for the chest and abs.
Take a noodle .
Keep shoulder width noodles with an overhand grip .
Relax your legs behind you sat in your stomach.
As you exhale, stretch your arms while pushing the noodles in a straight line from the chest.
Breathe in and pull the noodles back in the chest.
Repeat 12 times.
The last time , hold the noodles , and make small pulses pushed down .
Pulse 16 times and repeat for 1 minute.
For the next minute toning tone this season:
Use the same noodles.
Track laying on her stomach.
The arms are straight down holding the noodle .
Keep stationary noodles.
Pull your navel towards the spine and inhalation.
As you exhale, bring your knees to your noodles.
Then put the legs back.
Repeat this exercise for 1 minute.
Use of a sudden foot board provides high strength and provides an excellent tonic !
Take a kick board .
Hold the kick board at each end horizontally. ( It's not like you 're going to use to boot) .
Adjust the float vertically in the water table while holding each end.
Place one foot before the other. Stomach tight. Shoulders back.
Exhale and push back the front panel ( below).
Inhale and pull it toward you .
Keep repeating for 1 minute.
For the next minute still use the card kick :
Place the floating horizontally on the surface of the water table.
Place both hands on top of the board kick .
One leg is opposite of the other. Stomach tight. Shoulders back.
Exhale and push the edge of kick down .
As you inhale , floating control panel that rises to the surface.
Table repeat pushing floating on the water and control the rise.
Do not lean on the board kick to download! Stand upright and keep your torso upright !
Now you have several Aqua bootcamp exercises. You
can incorporate these three cardio and toning exercises in class or
perhaps sprinkle Aqua Bootcamp in aqua regular training. My next article will explain the formation of suspension , even if you have a shallow pool .
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