High temperature consumes sports energy in summer, and many people will choose to replace swimming, but people who cannot swim can only be excited. It has been nearly 20 years since the domestic induction of aerobic aerobic in water. It has helped t...
High temperature consumes sports energy in summer, and many people will choose to replace swimming, but people who cannot swim can only be excited. It has been nearly 20 years since the domestic induction of aerobic aerobic in water. It has helped to reduce weight and train the muscle strength of the elderly since the beginning. It is now one of the necessary training projects for high-level sports players and enhancing physical energy and explosiveness.
Aerobic acid in water is a mixed strength training. Compared with the aerobic acid in the middle, it reduces the burden on the knee and the joints {999 9}Taipei Medical University Water Suitable Teaching Chen Guanji said that aerobic in water does not require swimming at all. During the process, the head is on the water surface. Aerobic in water is used to reduce the burden on the body. At the same time, resistance in water is also used to strengthen muscle endurance, that is, to use the least force to achieve the greatest effect.
Chen Guanji said that aerobic aerobics is systemic exercise, and each exercise will use the muscles of the limbs, trunks, chest and dorsal muscles, which is a mixed strength training, suitable for all ages. The buoyancy of water will vary depending on the specific gravity of the body soaked in water. It is recommended to train at the water level between the waist and the chest, with about 50 to 75% of the buoyancy of the body weight. Compared with the ground, it is also stairs. Exercising in the water can greatly reduce the burden on the knees and joints. It is not only suitable for those with heavy weight reduction and long-skinned skin, but also for pregnant women. The pressure in water can also promote blood circulation, improve cardiopulmonary function, and increase aerobic effect.
Many elderly people have deteriorated due to knee joints. They know that they should increase the amount of muscle in the joints, but because walking will cause pain, they do not want to try more. Chen Guanji said that long-term knee joint degeneration is most suitable for adopting aerobic exercise mode in water, stepping in the swimming pool, or walking back in a cleaner waterway. The buoyancy can greatly reduce the burden on the joint, and can also increase muscle mass due to the resistance in the water.
Chen Guanji said that, don't think that aerobic in water can achieve the effect of "building muscles". The resistance in water is 12 to 15 times that of air. Proper use of floating plates, frog palm gloves, specific movements, etc. can quickly increase muscle mass. He designed three types of muscle-building movements in water, such as crabs in water, jumping in water, and flying in water, all use water resistance to strengthen the muscle groups in specific parts. Each movement only takes 2 to 3 minutes, and adjust the number of times the cycle according to your tolerance level, so that the effect can be seen in a short period of time.
Aerobic muscle building movements in water: Crabs in water
Chen Guanji said that the goal of reducing weight groups is mostly to reduce fat. If you run in the water for 45 minutes, you can consume about 500 calories. If you use the aerobic exercise method in the water, you will consume more calorie. Pregnant women often feel unsuitable for lower back pain during pregnancy. According to research, hydration can be used during pregnancy, which can reduce the effects of low back and back impotence, static convulsion, insomnia, lower hydration, stimulating intraocular to help control blood sugar, and reduce depression during pregnancy.
Wei Shuwei, a senior manager of the Hospital Management Center of Taipei Medical University, said that the country's understanding of aerobic aerobic in water is still not high, and the basic actions of aerobic aerobic in water can be self-directed. When you go to the swimming pool for a trial, but if you have special needs for pregnant women, reduced weight groups, sarcopenia, etc., such as the frequency of sports rest, and worry about other people's side events, it is recommended to choose professional coaching assistance, or find teams to help you teach in a specialized class to help you achieve twice the result with half the effort.
Responsibility Edit: Wu Yifan
